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Questions about Strength Training

Question: I have a lot of questions about strength training and building muscle. First off, if I lift about 3 sets of 15 on the bench, how long will it take before I see any real results? Second, in grams, how much protein and carbohydrates should I take in? And third, when should I take them, before or after my workout. . . or doesn't it matter? Any help you can give me would be great. Thanks! Tex4000

Answer: Dear Tex4000, If this means you're only doing chest, you need to include all the other large muscle groups in your strength training routine. You should see your strength increase right away, but you may not see definition for 6 to 12 weeks, depending on how much fat you have covering those muscles, how healthy your diet is, and how much cardiovascular work you do. Please see my Articles section to determine how many calories you need daily. The percentage of your total calories from carbohydrates should be from 40% to 65%. Protein from 20% to 30%. They both have 4 calories per gram, so you can figure out roughly how much you need each day. It doesn't really matter when you eat, but it's best to work out on a fairly empty stomach.

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