How much should I weigh?

What Are Protein Powders?

Do You Need Protein Powders?
Such as leg day on high carb and arms on low carb. Just keep doing what you're doing while eating 3 or 4 Big Macs and water a day. The brand I purchased is called Designer Whey gourmet chocolate and also purchase a vanilla one? If a person is trying to build muscle then taking protein supplements is a great idea. I used to do the turbo carb cycling and lost 20 pounds in 2 months! Are you eating the 2 fist fulls of veggies with every meal? Would carb cycling work for me?

Category Guide

Protein Bars

Here are the recommended macro percentages for all of the carb cycles: Easy, Classic, Turbo, or Fit Cycles: Or there are some helpful graphics in both of these posts: I workout early in the morning and preferably do fasted cardio as I feel that burns more fat but seeing as carb cycling says we should Eat breakfast within 30 minutes of waking what do I do?? You can do whatever works best for you as far as eating and working out go. So if you like to work out before eating, go for it!

I have lost a few inches, and I do know the scale actually means very little in the scheme of things, my muscle definition is much better, but I still have fat to lose. Currently I follow a plan of macro counting and carb bracketing, eating carbs around my morning workouts.

I weight train 4x per week and spin times per week depending on class schedules , and walk nearly everyday. Instead of eating carbs only in the morning each day, will it help me to do a plan like this where my macros are changing on alternate days?

I do spin classes fasted, and have zero problem with energy. Thanks very much, love the books and all that Heidi and Chris do and looking forward to trying this. Congratulations on losing 70 pounds! You can use whichever cycle you think will work best for you, and you can change cycles at any time!

The main thing is to eat the extra calories on that day. Hello Heidi, I am planning to start your carb cycling plan but have a couple of questions. First, I know you and your books say that it is important to eat within 30 minutes of waking. My problem is that I wake at 4am to go to work. I am just wondering if it would make a big difference if meals were 4 hours apart or if I could snack on veggies or something in between to extend the time — only because I do like to eat with my kids at least in the evening!

Also, I see you suggest protein shakes but I have difficulty tolerating protein powders. I generally make wraps or pita pizzas on whole grain. However, I always added a little shredded cheese on each of these. Ham can be eaten as a protein, but look for low-fat, low-sodium versions. You can also eat seafood, Greek yogurt, protein powders, and cottage cheese as protein sources.

Thanks for any help. And for low carb meals, just make sure your carbs are less than 30 calories for each low carb meal. I do have a question, however. I think I understand that I should eliminate fats during the high carb days.

If that is the case, does that mean I eliminate fats during the entire sling shot week? For the Extreme Cycle, you will still eat your fat for breakfast, just like on any other high carb day. I am on day 5 and so far so good! I have more energy, I have been in a better mood, and I am already seeing a difference in my belly bloat! Do I still follow the 5 structured meal times and just add a few extra calories here or there or is the day also less structured?

I feel like I have done a lot of great work so far, so I am really nervous about cheating. Any guidance would be greatly appreciated! This can be common as your body is getting used to a new way of doing things, and it should get better. I am not sure if anyone already posted this question, but I was planning on doing the turbo cycling. This will be my first cycle that I actually understand lol. However one question I do have is, I know my macro count on a normal basis.

But when I cycle… How do I meet my macro count on low and high days? And how do I calculate the total amount for low and high days? Right now I am on a lower carb higher far due to breast feeding. Lol I have 3 little boys and two of them are 14 months apart. Just unsure how to calculate? Now, I know that is a skewed number as much of it is water weight and all, but I am so stoked and excited to keep going. This is my first one and none of my previous go-to foods sound good.

Thank you so much for your reply to my earlier question. I have another area of concern you could assist me with! How do you determine the percentage of calories of the protein vs. When I read the labels I find the number of calories from fat specified along with then total number of calories. I assume there is a way to calculate calories per gram for the protein and carbohydrates, but am at a loss as to how to do that.

Also, when dietary fiber is included in the carbs, is there yet another adjustment that needs to be calculated? For protein shakes, Chris and Heidi recommend low-fat, low-carb shakes with around 20 grams of protein per serving. And we go by the total carb count of a food, which makes things much easier. Im finding low carb days extremely hard! Could I add a protein portion or a fat to help me? Sometimes it just takes your body a bit of time to adjust to a new way of doing things, and remember, you can have veggies with every meal, which can really help.

Will there be a Carb Cycling recipe book in the hopefully near future? Keep up the awesomeness!! Trying to find a good balance in caloric intake to fuel my running and nursing but low enough to lose weight. And good luck on your marathon! I have both books..

I was wondering what cycle you would suggest to do out of all your cycles to lose the last pounds! Your carb cycling plans really appeal to me and I appreciate the open communication I find here on your web sites.

In selecting a carb cycling plan, should age be a consideration? I am a young at heart 69 year old who is about 70 lbs. My overall health is good — no need for prescriptions yea! I simply need to get busy on a plan to lose weight safely.

These carb cycles can work for any age! First off I want to say Thank you. Extreme Transformation and carb cycling has done more than just allowed me to lose weight.

I started carb cycling in March and was really really successful for 3 month then fell off the wagon, broke promises left right and center. So I make silent promises again, and of course breaking them. I reread the book and learn a few more skills especially Lesson 10 and Letting go of things is hard for me, and definitely acknowledging any successes I have. So the idea of I should have done better regardless of how well I did, is hard wired.

I have been successful and even hit my goal weight, but then said, I could do better and added another 10 pounds to my goal. I have been eating primarily the recipes out of extreme transformation, but I love cooking, and wanted to try to make some of my old favorites a lot of them from Skinny Taste, others just my own concoctions and have some questions about macros.

How do I calculate macros easily or use carb cycling with different recipes? Also, and sort of more importantly is there any group, blog, FB page for support and group discussion? Somewhere I can go when I am struggling? Doing the extreme cycle! On low carb days I struggle to even walk up the stairs I lack so much energy.. And be sure and eat that carb portion for breakfast, and then veggies throughout your day which also have some carbs in them. And feel free to adjust your workouts to match the LC and HC days.

You might do an easier workout on LC days until your body gets adjusted. I am trying to go from to Should I start off carb cycling or should I just start off with a basic low calorie diet? I am vegan and I am having the most difficult time finding examples of Carb Cycling meal options for vegans. You can go right into carb cycling! There are 5 cycles to choose from links to each are in this post , and there are several vegan options too.

I have a question. When you are tracking your water consumption, do you include the water that you put into your protein shakes? Hi Team Powell, I am on my 6th week of carb cycling- turbo. The first week I lost 4 lbs. I guess by the end of my slingshot week I still watched what I ate , I gained 2 lbs back. And for the whole 5th week I just maintained. I feel completely different this week. I want like a slice of pizza from a REAL pizza place or a burger from a legit burger joint.

I want something that will be worth it. But im eating breakfast, lunch, dinner, and snacks. I use cheeses often in a lot our dinner recipes. But on my macros my fat is always high, protein is high and carbs are low, which is what I want right? So how can I make the calories without eating too much fat but low carbs. I look forward to my reward days so it makes it more exciting to think about what I want to eat for that one day all week! Thanks for the inspiration, I was miserable before and I still have a ways to go but seeing the results is really motivating me!!!

As far as hitting those calorie recommendations, it is important that you aim for on LC days and on HC days so your body has the nutrients it needs to function properly AND lose any extra pounds. If you follow the portion size guides for the cycle, you should be good to go.

And here are some macro percentage recommendations that might help too: I am going to try the Turbo Cycle. I already eat very clean, watch my macros, and am in the gym lifting with a trainer 3x per week. I do my best to stick to the healthier options and arrive with a sense of my remaining macros but I also really hate being a stick in the mud when out and it is always during these times that I find macro and cycling mentally burdensome.

My question is this: Within reason of course…. The Easy Cycle allows you a reward meal during the week on HC days instead of a weekly reward day, so that might be a good option for you: I get mine here that was recommended from a friend: When measuring out a portion of chicken, should I be weighing it raw or cooked?

For instance, if a portion is 3oz of chicken, is it 3oz raw or 3oz cooked? I have a question about the Turbo plan. On week 4, 8, etc. Any insight or advice would be greatly appreciated. Hi Heidi, my husband and I are just starting out. We are very confused about breakfast. It seams that we are two have two fistfulls of vegetables for breakfast every day but the breakfast recipes in the book sometimes have no vegetables at all. Can you help clear this up please? Hello — I am interested in carb cycling.

What book is best to purchase to get started? There is an extensive food list in the book, as well as shopping lists, and here are a couple of posts to get you started: I wrote to you guys last week here on this blog and unfortunately did not get a reply back.

What I was asking was this how often can you change from each of your 5 carb cycle plans? Can you do 2 weeks of 1 and change to another? I want to start my own transformation but want to make sure I am doing it right. I would greatly appreciate some advise so I know that I am going on the right path! Even looking at roasting garlic and using tomato sauce and some chopped tomatoes, however it still comes out around 11g carbs.

I have choose to lose and carb cycling and the recipes just say use marinara sauce. Marinara sauces are fine, just watch the sodium and choose the lowest carb one you can. And keep an eye on serving sizes too. Wanted to try and implement it on low carb days.

Was curious as to whether or not that was ok. I have decided to give your classic carb cycle a try. I do boxing and functional training three times a week, I also run twice a week. I find both workouts equally strenuous so I am not sure which I should pair with my high carb days.

I would also like to know if you can have protein shakes on low carb days as they contain carbs. Thank you for the great posts! Since up to 60 minutes a day Monday-Friday of cardio are included in this plan, you should be good to go as the plan is outlined. If you find you need to move your workouts around to better fit the HC and LC days in your carb cycle, that is okay too. As far as protein powders, Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving, and this powder can count as the protein portion of any meal.

Hope this helps, and we wish you the best! Do you have like a week sample of carb cycling? Just to try and get someone started? Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving. For the other 4 cycles, there is an awesome graphic in this post that can help you put your meals together: How many grams of carbs should I stay under on low carb days?

If I purchase the book about the 4 carb cycles, does it also help with when and how you should work out on what days? I just purchased and read most of your Extreme Transformation book already. As I am trying to bestly prepare myself so I do not fail this time I wondered if there was a place every to connect with other people starting this journey like myself.

Also, I was hoping their was a printable day daily tracker. Welcome to carb cycling — you can do this! I started with your classic cycle for the first 3 weeks, fell off the bandwagon last weekend food and drink temptations at bachelorette party and wedding got the best of me? PLUS I have wayyyy more time margin in my life.

I ate predominately whole and fresh foods before carb cycling, but my portions and frequency of fruit over veggies and protein was WAY off and I had no idea! We love to get posts like your! I am starting the turbo cycle next week. I plan on working out 6 days a week. I will be doing a combo of strength training and cardio. Do I need to adjust my calorie intake. On the more strenuous days? I stepped on the scale today and had gained 5!?!

What the heck could I be doing wrong? After my daughter was born 3 years ago, I seem to just keep gaining weight. I was at when I got pregnant, gained 20 with her, and lost that easily after she was born. And now it just keeps climbing…. Did you do the Slingshot Week for week 4 as recommended? If so, since carbs even the healthy ones can cause you to retain water, this could simply be water weight and it should go away in a few days.

I have not done the slingshot week yet. This is the start of my 4th week, sorry, I should have clarified better. Every four weeks in carb cycling you do a slingshot week which is an entire week of high carb days. This helps to get your body out of any routine, which can lead to plateaus.

The only problem I have is trying to convert the recipes to UK weight and measures. How do you recommend I convert cups of dry and wet ingredients into grams and mls, please? I have been working out with a personal trainer 3x a week for over 2 years now.

We do mainly, crossfit style metcon workouts. You can do whichever cycle you think will work best for you, and you can change cycles at any time!

Your background sounds similar to mine. What did you try and how did it work? All fruits are considered carbs, and you can eat any fruits as the carb portion of any high-carb meal. Also, for the weekly cheat day, if we want to plan this day for a particular day of the week say I want a cheat day this Friday for a party, and then next Saturday for a wedding , is there any rule about how to arrange the other days around it?

Should a cheat day always be followed by a low carb day? Corn and peas are considered carbs so they should only be eaten for high-carb meals. Carrots can be eaten as both a carb and a veggie this is a change since the book was published.

I have been following carb cycling and on low carb days I am genuine hungry all day. I have a fast metabolism and struggle to stay at 1, calories. Is there flexibility to increase my calories on low carb days and still lose weight?

Are you eating the 2 fist fulls of veggies with every meal? If not, those can really help to keep you full. I work 3 days a week then off 4. I usually strength train the four off days. I was wondering how to fit this into carb cycling. Is there a certain way to structure workouts around carb cycling? Such as leg day on high carb and arms on low carb. Any help would be appreciated! You can try any of the carb cycles to find out which one will work best for your workout schedule, and you can change cycles at any time.

Hi team Powell, I have gout can do the carb cycling? When you coming in Italy with extreme makeover? My weight is lbs. It would be best to discuss the program with your healthcare team and then follow any modifications they might recommend. Do we not eat yolks at all? Egg yolks are considered fats on the Easy, Classic, Turbo, and Fit Cycles, and 2 egg yolks are a fat portion.

In these cycles, 4 egg whites are a protein portion. On the Extreme Cycle, 5 egg whites or 2 egg yolks are both considered protein portions. Is 2 fists of spinach not enough? Or is it supposed to be 3 cups of spinach plus 1 carrot equals 2 veggie servings like at end of protein shake recipe?

Doing the list in calories segments made it much easier for reference purposes also. I read that on the extreme cycle you should eat around kcal daily. Is it possible beneficial to do as the other cycles? I purchased Extreme Transformation: Lifelong Weigh Loss in 21 Days in audio form and am having a difficult time following the meal plans auditory. Is there anyway I can get the PDF in hard copy? I love your work and I am just trying to decide which book to buy.

I know Extreme Transformation has the most up to date information, but does this include all of the carb cycles or just the Extreme Cycle? I would like to option to choose which one works best for me!

And you can change cycles at any time too! I typically have a latte every day, either at home or a venti at Starbucks. Does this fit at all? If I need to give that up, what are my options for both low carb and high carb days? Dear Chris and Heidi. I just started your book, after purchasing it at least two years ago.

I have 3 questions: I know water is critical. Is diet soda out completely, or just try and limit it? What if meal 5 comes along 30 minutes before bedtime. Eat it or skip it? I work occasional long days, meaning it could be 22 hours before I get back to bed. During that 22 hour work period… just keep eating every three hours? Hope this helps — you can do this! First off thank you so much for the very informative and clear idea how to carb cycle.

I struggle just walking around the grocery store….. So I hardly walk and sit most the day. I tried to not eat as much while struggling with this injury, but a few weeks ago started tracking my nutrients and realized I was eating over calories with living a very sedentary life!

I know it was stated at for women, but if one is very sedentary due to injury would this change? You never want to go below calories a day also. Since a huge majority of weight loss is good nutrition, follow the cycle you choose, work out as you can, and you can achieve your goals! I also try to fit in some yoga and stretch every day trying to improve flexibility..

Which cycle can work for all this? So confused- want to build muscle but still stay lean for yoga and flexibility! On average I burn between calories per workout times per week on the days that I workout, do I need to add more calories to my diet?

I am following the Classic Carb Cycling low carb, high carb. I use my fitness pal to keep track of macros, but when I plug in my workouts it adds more calories to eat. Should I stay in the deficit or make sure to eat more? These add to your calorie deficit, which leads to lost pounds. Also, could this day be a break from work outs or should I definitely get a work out in on reward day?

On your reward day, you can eat up to 1, extra calories for a total of 2, calories for that day. Since your reward day is scheduled on Sundays, and since there are no workouts scheduled for those days, you can take a rest day.

Hi Heidi and Chris! First of all, I love the new book from what I am through so far. I feel like I am where I want to be in terms of weight, but I would like to continue to gain muscle and cut fat. Is there a certain calculation or method you use to get your specific macros that is more fine tuned when working towards those goals?

I have looked online at a few different calculators and the results vary slightly from each. I definitely like your information on carb cycling best, but I looking now to burn fat and continue to see definition. Thank you both so much for being so inspirational! Any help or advice for anyone who works hour night shifts? The recipes in Choose To Lose are pretty simple giving the exact amount of each ingredient to use. In choose More Lose More, the recipes use hand portions.

It then gives food lists in calorie portions. The recipes include a protein and then I have to add a carb or fat depending on the day. For whatever food I choose to add, do I use the specific amount shown in the calorie lists? Also the protein weights 2 oz salmon, 2. Unless those are cooked weights. The calorie guide is for general reference, and it was less confusing to list everything in those calorie amounts than to have many different calorie amounts. Here are some macro guidelines for the Turbo Cycle that might be helpful for you: And congratulations on losing some lbs!

There are links within this post to each of the cycles so you can read through each one and see which one will work best for you and your goals. And you can change cycles at any time, so the program is totally flexible! I have coeliacs and hashimotos and due to this 30lbs to shift. Any advice would be fab xxx. So sorry for the confusion!

I absolutely love to follow Heidi and Chris and the amazing work they do with helping individuals lose weight. I am currently looking to lose pounds. My doctor has suggested a low card diet, but it seems to do all low carb will cause me to feel drained of energy all the time. I have stubborn visceral fat that needs gone. Would carb cycling work for me? And as a beginner where should I start? Any help would be greatly appreciated! This post outlines the nutrition basics, and this other post outlines all parts of the programs: I also have 75 to lose but want to purchase the correct book that works best for me.

However, I wanted to know if there were any already made meal plans for the turbo cycle for a woman? There are not meal plans for the Turbo Cycle. You can use the recipes in the book and the graphic in this other blog post to help you put your meals together: Hey Powell Team, My friend and I are starting the turbo carb cycling this week. We are stuck with snack options since your books list mostly meals. Can you provide some snack options?

You put your snacks together the same way you put your meals together. It was mentioned in the replies earlier that women should eat calories. How would this change apply to the carb cycling diets in the books? Please help me understand! For the Easy, Classic, Turbo, and Fit Cycles, women eat calories on low-carb days and calories on high-carb days.

On the Extreme Cycle, women eat calories every day. These are the recommendations for all women. Do you have meal plans for the turbo plan? I know in the back of the book it gave calorie breakdowns for each food group, but is there a sample meal plan for the turbo plan for a woman? Unfortunately, that link does not work.

Also, how do fruits fit into carb cycling? Forgot a letter in the link. That depends…if the flour is the entire fat serving for a meal, the serving size would be different than if it is part of the serving size for a meal. Before I found out about your Carb Cycling Plan I started a low carb diet with 20g of carbs, or less, per day.

It was super tough the first three days but now I fell less hungry and have more energy. I was actually going to stay on the low carb induction for two weeks and then add in some healthy carbs such as berries, etc… What are your thoughts and suggestions for me?

I love you and your husband and value your opinion. Carbs the healthy type are super important for weight loss. Give their program a try! A few questions I have that I hope you can help me with:. I am a SAHM with three small children and we all get up by 7: That puts my last meal at 8pm, but if my daytime meals get off schedule at all meaning 4 hrs go by instead of 3 because of kid activities or my work out classes , then my last meal will be at 9pm… is that too late?

I typically go to bed at 11pm. I think I need to have some on hand for on-the-go meals with the busy schedules we have, we are always on the go! Or should I just trust the portion sizes that are listed in the book and go for it?

Tracking takes up so much time!! Any ideas for eating on this plan with only a microwave and oven to cook with? For protein bars, the key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low-carb meal.

If the reverse is true, then that bar is a good option for a high-carb meal. Meal prep will be key. You can pre-cook your proteins and do any other prepping ahead of time, freeze some meals ahead of time, basically do all you can ahead of time. A meal plan will be key! Thank you so much! Another question I have is in regards to frozen veggie burgers — are they proteins or carbs or what? Could you have one with a whole wheat bun, lettuce, tomato, and salsa on a HC day?

And could you have one with cheese or avocado on a LC day? These veggie burgers count towards a protein serving. And your ideas for high- and low-carb meals are awesome! The link you sent says calories of protein for a HC meal.

Those veggie burgers are over calories each, so they should be ok, right? The chart refers to calories for protein, not calories total for the burgers. In actuality, there are plenty of protein bars for you! We offer a wide selection of low-carb and calorie protein bars that can easily fit in your fat loss diet, so you can allow yourself to have a guilt-free snack. Best of all, the variety and quality of low-carb protein bars today is incredible, so you're bound to find one that can fit your taste buds.

Picking The Right Protein Bar When selecting a protein bar, look for one that contains the specific number of calories, carbs, and protein that you are looking for in your diet. It's always imperative that you meet your calorie needs for the day, so make that priority one. Beyond that, take a look at how many carbs and fats the bar contains, just to make sure the amount also fits in with your overall goals.

Protein should always be present in any protein bar you choose but it's still important to find a protein content that fits with your fitness goal. For bulkers and builders, aim for higher calories, carbs and protein. For the cutters and trimmers, go for low-calories, carbs, and fats. Select a protein bar that fits your fitness goals, and feel confident with your high-quality, convenient protein at the ready!

Protein, fiber and lack of meaningful sugar content make all Quest bars top notch. I've tried cookies and cream, chocolate chip cookie dough, cinnamon bun, and apple pie. The all were satisfying. My favorite was the cookie dough bar. Can't go wrong with any flavor, though. Low calories, and still 20 grams of protein. I used these for meal replacement during my 90 day transformation, still eat them today, and absolutely love them.

Breakfast is probably the most important meal of the day aside from your post-workout meal. Eating a breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. It will also keep your body from cannibalizing any muscle for energy. Get protein into your breakfast. Omelets, shakes or smoothies and cottage cheese are great sources of protein. Eat complex carbohydrates for breakfast.

While simple carbohydrates such as sugar and donuts are broken down easily and cause a spike in your sugar levels, complex carbs oatmeal, bran, beans, whole grains are broken down over longer periods of time and don't cause spikes in blood sugar. Eat less food more often. Eat at regular intervals to keep from getting so hungry that you splurge when you do eat.

Your body will start to get hungry at the predetermined times you do eat because you've kept a consistent routine. Try eating breakfast, lunch, dinner, post workout, before bed at least an hour before going to sleep and slip in two snacks in between. Snacks can include everything from nuts and seeds to sides of veggies or fruit. If you're trying to gain muscle and lose weight, skip the before-bed meal.

Eating right before you go to bed will cause the body to convert any unmetabolized food into fat instead of energy or muscle. Your body's metabolism shuts down right before bedtime. Drink plenty of water all throughout the day. Dehydration can mean poor muscle recovery, so make sure you drink lots of water throughout the day. Sip on water throughout your workout. The recommended daily amount of water for men is about 3 liters 0. Buying a water filter is an economical way of converting your tap water into healthy, great-tasting water.

Buy one and see your water consumption grow. Don't wait until you're thirsty to drink. Keep a steady supply of water going into your body, so you won't have to gulp or binge on water when you're dehydrated, which risks upsetting your stomach during workouts. Decide whether or not supplements are right for you. Natural protein and muscle-building supplements are an easy way to gain more protein without having to actually eat it.

Whey and soy proteins are common varieties. To start, take whey before and after your workouts. Whey powder is the easiest, safest, and most effective way to start using muscle-building supplements.

Available widely, whey powder is available in large quantities and easy to use. You can mix it into a shake that's often available in a variety of flavors, and drink it before and after your workouts. Base the amount of powder you use on your daily protein requirements. Read the instructions on the supplement you're experimenting with and tweak the formula accordingly.

Creatine is thought to help increase pure muscle mass and help regenerate muscles when not working out, but studies are inconclusive; many studies suggest that creatine causes the muscle tissue to retain fluid, leading to water weight gain. You may want to experiment with creatine but remember it is a supplement and is not necessary to gain muscle mass. If you do take the creatine, be sure to drink plenty of water, because the creatine dehydrates your muscles while regenerating and also imbalances your electrolyte levels.

Talk to your doctor about your muscle-building regimen to learn more about whether or not supplements might be right for you, given your history and your health. Take Vitamin C to aid recovery and stimulate muscle growth. Vitamin C is an antioxidant that helps to neutralize free radical molecules that make work-out recovery a challenge. Gradually, you can build up your Vitamin C intake, to as much as mg for optimum benefit. Be especially careful about hydrating.

Some doctors say that whey protein is difficult to digest and can strain your liver or kidneys, especially in large amounts. A high protein diet in general can be straining on the kidneys, so it is important to drink a lot of water. This will flush out your system and negate the negative effects of eating a high protein diet. Michele Dolan Personal Trainer. When you supply your body the correct fuel: Not Helpful 3 Helpful My son has a spinal cord injury and his leg muscles have atrophied already.

He is starting to walk now and wants to build his muscles. What do you recommend? Hiking or hill climbing would be great leg muscle building, if that is possible. A super clean diet with good protein, fruits, vegetables and whole grains would also help. Best of luck to the both of you. Perseverance pays off, so hang in there! Yes, men should consume no fewer than calories per day, and calories is a minimum for women. Not Helpful 0 Helpful 0. To gain muscle, you will need proteins found in fish, beans, milk, eggs, meat, poultry, nuts and seeds to name a few.

Any exercise, whether it's lifting, jumping, climbing or running, will build muscle.

Protein Math