Post workout high protein window?

[Gingerista]

My goal is to add some muscle to my glutes and legs, while toning the rest of my body. I have my heavy leg day and then 3 other "light days".

After leg day, I try to do 1.5x my bodyweight in protein (I'm a 140 lb. F), but on regular days, consume approximately 80 - 100g of protein and lower overall caloric intake.

How long after my leg/glute workout (all sets to failure) do I need to keep up the high protein intake? Is it a 48 hour window, until all soreness is gone, etc... ?



Thanks a lot

 

[OneBreath]

I thought something was odd here, most guys won't admit that they want to add muscle to their glutes lol. Took me a second to pick up on the F.

Can you post your entire routine and diet? Sometimes these answers aren't as simple as "36 hours of course".

It looks like you are doing some calorie cycling (days at or above, and days below maintenance) and actually adding muscle in that environment can be difficult.

 

[dabuffguy]

My goal is to add some muscle to my glutes and legs, while toning the rest of my body. I have my heavy leg day and then 3 other "light days".

After leg day, I try to do 1.5x my bodyweight in protein (I'm a 140 lb. F), but on regular days, consume approximately 80 - 100g of protein and lower overall caloric intake.

How long after my leg/glute workout (all sets to failure) do I need to keep up the high protein intake? Is it a 48 hour window, until all soreness is gone, etc... ?



Thanks a lot

I think a stable 150 grams of protein a day is what you need.


how tall are you?

 

[Gingerista]

Hi,

Oops... I meant to post this in the Women's Forum. Thank you for the help.

Yes, I am calorie cycling, but not methodically. A day or two following my glute/leg day, I'll eat more of everything, but sure to up the protein. I've been a fan of low or moderate cartbs and choosing healthy fats for a number of years. I eat a fairly clean diet and "take care of myself".

My routine in:
1) on - cardio
2) on - lite cardio and upper body, high reps (for tone)
3) off
4) on - lite cardio and upper body, high reps (for tone)
5) on - glutes and legs, low reps, to failure
6) off
7) off

I'm a CMT (massage therapist) and some days if I have more than 3 hours on the table I'll skip the planned workout. My work is fairly physical (I make it that way) and I do get a workout from it. My back and biceps are very developed and strong and I don't work them at all in the gym.

I'm 5'7", ~140 and in my late-ish 30's.

 

[SaiBoT]

I think if you need to get more muscle on your legs and glutes with at least two heavy days to legs if not three, by that I mean squats, romanian deadlifts, leg presses, lunges etc, women can work more frequently the same muscle group than men. You should also shoot for sets of 8 and three days without weightraining on a row is not good for either men or women.

 

[ceo]

My goal is to add some muscle to my glutes and legs, while toning the rest of my body. I have my heavy leg day and then 3 other "light days".

After leg day, I try to do 1.5x my bodyweight in protein (I'm a 140 lb. F), but on regular days, consume approximately 80 - 100g of protein and lower overall caloric intake.

How long after my leg/glute workout (all sets to failure) do I need to keep up the high protein intake? Is it a 48 hour window, until all soreness is gone, etc... ?



Thanks a lot

"I try to do 1.5x my bodyweight in protein "

do this every day to add muscle.

Toning is really achieved through diet. You may want to limit carbs and cut them off altogether by evening time (say no carbs past 6). Of course this will depend on your schedule and particular needs. Stick with complex carbs. Only simple carbs post workout.

Your job demands a lot of energy, so you'll need carbs then, you'll also need carbs after your workout (so if you workout at 7pm, obviously you wouldn't cut off carbs at 6). Before workouts I like to eat a banana and an apple

Be sure you are getting enough good fats too. Avoid taking fats and carbs together as much as possible. Try to make your meals predominantly Pro/Carb, or Pro/Fat. Be sure to eat your veggies, especially greens, and plenty of them!

Diet can get pretty complex. If you're the average person who goes to work then goes home and sits in front of the TV and isn't really too concerned with fitness, then a cookie cutter diet may be ok. But, that's not you otherwise you wouldn't be here asking this. Even though there are some basics you can stick to, diets are very individualized things for folks like us. Sometimes it is a lot of trial and error finding out what is really optimum for you.

 

[OneBreath]

Some great advice here. I have nothing i could add. Good luck Gingerista and always feel welcome to post over here.

 

[the_alcatraz]

This has turned into a good thread.