ermm whether you need the protein shake everyday depends on your
diet actually.You should be getting at least 1 gram of protein/
pound of body weight per day,since your weight=53kg=116 pounds,you
should have at least 116 grams of protein per day.However that is
the minimun and is for maintainence of present amount of muscle so
to build on more muscle,you will need more protein than
that,ideally 1.3-1.5 g/ pound of body weight so 150-175 grams of
protein per day.So you should be checking on the amount of protein
you take from your meals and if it is not enough then your protein
supplement will then come in to top up.
Also to build up mass,you must have excess calories intake over
your present weight maintainance calories intake=weight in pounds x
15= 1740 calories per day for you.If you do not eat in excess,there
is no way you will grow.
As for protein shake,you should preferably take it after your work
out cos that is the time the body desperately need protein to
repair the worn out muscle from your work out,but ensure that you
have carb either in the shake or soon after the workout in the form
of a proper meal within 1 hour of workoutTo add carb to your
shake,you may consider buying glucolin (can get from NTUC easily)
and add it into your shake,around 40-50 grams of glcolin.Glucolin
is actually glucose then when broken down by the body will become
carbo and thus be used as the preferred choice to replace body
glycogen level (preferred body fuel) depleted from your work out.If
you just take your protein shake without a source of carbo,the
protein will just be converted to become glycogen and used to
replace body energy level instead of it being used to repair and
grow muscle.
Also your work out is too simple to get any results,to gain
mass,you must be doing compound exercises with the big 3=
Squats,deadlift and Benchpress.These are excercise that involve
more muscle set and thus give more growth per period of training as
compared to just doing isolated exercise like your bicep curl which
just work out that tiny bicep muscle.You reps are also way too much
to do much for you.Generally if you can do more than 15 reps per
set of exercise,that weight is way too light for you.Aim for reps
of less than 6 if you are aiming to gain strength or 7-12 for body
mass gain.Do around 3 sets for each exercise.And btw the only
exercise you are doing now that will give you any noticable gains
at all is your chin ups only,chins up is also a form of compound
exercise as it involves a few muscle groups like
tricep/bicep,back,lats,deltoid (shoulder),so you should continue to
include that into your workout plan.In summary,you should aim to
concentrate mostly on compound exercises and add in isolated
exercise sparsely (maybe around 30-40% of your total training
workout)
Lastly i notice you are training at home with your limited
weights,but what you have is really too little for a proper workout
so unless you start going to a gym,you will be wasting most of your
protein usage potential.
Here is a pretty good website for you to find out some exercises
you can start picking for a workout,come with gif pictures so it
shows you how the exercise is actually done.Good luck,there is much
more with regards to good workout,but what i have stated are just
the basic,if you want better knowledge in this area,you will have
to do your own research on the internet.
http://www.shapefit.com/training.html
