Working out

[Special K]

Originally posted by: SagaLore

Originally posted by: Special K
Ah, I didn't realize that. However in the OP's case I'm almost positive it's because he simply isn't eating enough. Based on that sample day's diet he posted, I'm nearly sure of it. There is probably barely 2000 cals in there, if that.

Would you agree that besides increased protein, he should also be increasing his complex carbs and good fats? I recall an article mentioning that the #1 reason why people don't gain very fast is because the muscles are slow to recover - which has to do with glycogen replenishment and not so much with aminos.

So basically if he just eats more complete meals, he doesn't necessarily need a bunch of shakes and bars.

Yea definitely, the standard bodybuilding starting point is 1-1.5 gms protein/ pound LBM, with the rest of the calories coming from complex carbs and healthy fats. I personally use 40% protein, 40% carbs, 20% fats, but there really isn't a magic number, just as long as one of the three isn't taken to the extreme.

 

[Spamela]

This is the answer.

 

[Xyclone]

Woah, I learned a lot of things for my own workout routine. Thanks, guys. :thumbsup:

 

[rh71]

what else besides tuna is high protein / low price ?

 

[purbeast0]

Originally posted by: rh71
what else besides tuna is high protein / low price ?

protein shake mix 😀

raw chicken is pretty cheap considering just how much protein is in it (not as cheap as tuna though).

 

[rh71]

btw, I used that fitday calculator... I ate 25 meatballs (130g) yesterday and according to the nutrient chart, that's 261% of the daily value for protein. But when I go back to the daily page with what I've eaten, the protein column (after adding the meatballs) shows only:

(grams, calories, %total today)

Fat: 126 1137 50%
Sat: 40 364 16%
Poly: 17 152 7%
Mono: 53 473 21%
Carbs: 135 497 22%
Fiber: 11 0 0%
Protein: 155 619 27%

😕

 

[purbeast0]

Originally posted by: rh71
btw, I used that fitday calculator... I ate 25 meatballs (130g) yesterday and according to the nutrient chart, that's 261% of the daily value for protein. But when I go back to the daily page with what I've eaten, the protein column (after adding the meatballs) shows only:

(grams, calories, %total today)
Protein: 155 619 27%

😕

i didnt look at the calculator, but most of the % numbers are based on a 2000 calorie diet, and when bulking up, you want way over 2000 calories in your diet. does that have anything to do w/the %?

if bulking up you want 1-1.5 grams of protein per pound you weigh, so just go with that. screw the other numbers you hear.

 

[vi edit]

Originally posted by: rh71
what else besides tuna is high protein / low price ?

Cottage cheese. Low calorie too. Beans are pretty protein laden also. And are cheap.

 

[iamme]

Originally posted by: purbeast0

Originally posted by: rh71
what else besides tuna is high protein / low price ?

protein shake mix 😀

raw chicken is pretty cheap considering just how much protein is in it (not as cheap as tuna though).

how about skim milk?

 

[purbeast0]

Originally posted by: iamme

Originally posted by: purbeast0

Originally posted by: rh71
what else besides tuna is high protein / low price ?

protein shake mix 😀

raw chicken is pretty cheap considering just how much protein is in it (not as cheap as tuna though).

how about skim milk?

yah milk is pretty high in protein. when i drink milk, its typically with protein mix in it heh. I probably only drink 1 or 2 glasses of milk a day, that are w/out protein mix.

 

[vi edit]

Sort of related, but how do you guys typically make your shakes?

I will put in a heaping spoonful of whey
A cup of calcium rich OJ
A cup of 1% milk
A handful of frozen fruits and berries

Blend and chug

It's a lot of protien between the when and the milk
A lot of calcium between the milk, whey, and OJ
All of my vitamin C between the OJ and fruit
And about 50% of my daily fiber from the fruits

🙂

 

[iamme]

Originally posted by: vi_edit
Sort of related, but how do you guys typically make your shakes?

I will put in a heaping spoonful of whey
A cup of calcium rich OJ
A cup of 1% milk
A handful of frozen fruits and berries

Blend and chug

It's a lot of protien between the when and the milk
A lot of calcium between the milk, whey, and OJ
All of my vitamin C between the OJ and fruit
And about 50% of my daily fiber from the fruits

🙂

when would be the optimal time to chug, in relation to your workout?

 

[vi edit]

I always hit mine about 10 minutes after lifting. Get the protein and some sugars (from the fruit) back into my body.

It *seems* to help with recovery. I don't *seem* like I feel as sore the next day vs. the days I don't have them after I lift.

Could just be a mental thing though.

They taste good, are relatively cheap, and take about 1 minute to make, so it's all good.

 

[Accipiter22]

Originally posted by: SagaLore

Originally posted by: jEct2
but overeating tuna is a bad idea because of mercury.

LMAO stop. now.

 

[vi edit]

Originally posted by: Accipiter22

Originally posted by: SagaLore

Originally posted by: jEct2
but overeating tuna is a bad idea because of mercury.

LMAO stop. now.

😕

Eh? It *is* true. You shouldn't be slamming two cans a day. It's just not good. Moreso bad if you are female, but still not good if you are male.

Mercury is one of those things that sticks around and builds up after time.

As in most things in life, moderation is key.

 

[rh71]

Originally posted by: Accipiter22

Originally posted by: SagaLore
but overeating tuna is a bad idea because of mercury.

LMAO stop. now.

already covered

 

[iwantanewcomputer]

whey protein shakes. more natural than anything processed. probly less hormones and drugs in it than milk and eggs. creatine is not as natural, but it is what you take to get huge without doing roids. it supposedly has no short or long term health effects aside from muscle mass gains. it's also a lot of it in most meats.

 

[iamme]

here's a question: my body type is thin, but i've got fat around my waist from weight gain a while back. i'm looking to build upper body strength and size, but i want to get rid of my love handles as well.

i've been swimming for a back-friendly cardio workout, but i've read here that i should forgo cardio and focus on weight lifting first. i don't want to be counterproductive with cardio and weight lifting.

any thoughts?

 

[iamme]

🙂

 

[rh71]

Originally posted by: iamme
here's a question: my body type is thin, but i've got fat around my waist from weight gain a while back. i'm looking to build upper body strength and size, but i want to get rid of my love handles as well.

i've been swimming for a back-friendly cardio workout, but i've read here that i should forgo cardio and focus on weight lifting first. i don't want to be counterproductive with cardio and weight lifting.

any thoughts?

if there's one thing I learned about working out, it's that you cannot spot-lose fat.

 

[iamme]

Originally posted by: rh71

Originally posted by: iamme
here's a question: my body type is thin, but i've got fat around my waist from weight gain a while back. i'm looking to build upper body strength and size, but i want to get rid of my love handles as well.

i've been swimming for a back-friendly cardio workout, but i've read here that i should forgo cardio and focus on weight lifting first. i don't want to be counterproductive with cardio and weight lifting.

any thoughts?

if there's one thing I learned about working out, it's that you cannot spot-lose fat.

oh, i understand that. i'm just wondering if i should focus on weight lifting and building muscle before shedding the extra fat. from a post earlier, it seemed that doing hardcore cardio and weight lifting wasn't the most beneficial way of doing things.

 

[SludgeFactory]

Originally posted by: cchen
How would you have gotten stronger without gaining any muscle?

that's easy

initial strength gains are mostly due to neural adaptations, i.e. training more motor neurons to fire when you lift a weight. N00bs can always put up big strength gains in the first 4 weeks, it doesn't say much about what they did to their body composition.

 

[Special K]

Originally posted by: iwantanewcomputer
whey protein shakes. more natural than anything processed. probly less hormones and drugs in it than milk and eggs. creatine is not as natural, but it is what you take to get huge without doing roids. it supposedly has no short or long term health effects aside from muscle mass gains. it's also a lot of it in most meats.

Creatine is not even in the same ballpark as steroids. It alone will not get you huge. You might gain a few pounds of water, but that's about it. It might give you extra energy to lift more, but nowhere near the effects of steroids.

 

[Special K]

Originally posted by: purbeast0

Originally posted by: rh71
btw, I used that fitday calculator... I ate 25 meatballs (130g) yesterday and according to the nutrient chart, that's 261% of the daily value for protein. But when I go back to the daily page with what I've eaten, the protein column (after adding the meatballs) shows only:

(grams, calories, %total today)
Protein: 155 619 27%

😕

i didnt look at the calculator, but most of the % numbers are based on a 2000 calorie diet, and when bulking up, you want way over 2000 calories in your diet. does that have anything to do w/the %?

if bulking up you want 1-1.5 grams of protein per pound you weigh, so just go with that. screw the other numbers you hear.

The % on fitday is what % of your total calories consumed came from what source - protein, carbs, or fats. It has nothing to do with any RDA.

 

[exilera]

Originally posted by: redgtxdi
Keep in mind that if you aren't an *easy* gainer, then you really need to follow the rule of thumb..........

1 to 1.5grams of protein for EVERY pound of body weight. If you don't know how much this is.....just check the nutrition information on stuff you're eatin & do the math........It's A LOT!!!

If anybody tells you to the contrary, they're full of sh*t!!!

Don't obsess about how heavy, how many exercises, how many muscles, etc.etc.

Simply try to keep your workouts........upper body one day, lower the next and get at least one day's rest in between. No more than 10 reps on whatever you're doing and make that 10th rep really tough.

If you want to focus on one part of your upper body more than another, make it lower body one day, then "push" upper the next, followed by "pull" upper the lower. (Push = chest, shoulders, triceps................Pull = back, biceps, traps, rear deltoids)

Keep to compound movements. You don't need triceps kickbacks. You need two-handed triceps extensions ***OR*** pull-downs. That's it!! You don't need 3 different exercises for triceps. Same for chest. Keep it to maybe 3 sets of incline & 3 sets of flat bench. That's it. You honestly don't even need "flies" at this point. You want mass, not shape. So remember.......COMPOUND movements!!

In all of this, you're going to get a little fat. That's just the name of the game. You can shed it later, but gain first. No more than 2lbs per week initially, then no more than 1 after that. After you've put on about an extra 10% of your body's weight, take a look at yourself in the mirror. If it took you less than 90 days, you'll probably look too fat. If it took you 90-120 days, you'll probably look just right. You'll have also gained strength too.

Once you get to that point, post back & you can go for definition & troubleshooting. I'd be glad to help with that as well.

Lastly.........NO EGO!!!!! I can't express it enough. NO EGO or it's all bullsh*t! EGO kills weightlifting/bodybuilding. Real weightlifters & bodybuilders don't need EGO!!

Squatting 405 (good day/bad day/whatever) is just that. Squatting 405. If I break a guy's legs who squats 405, the next day, he ain't squattin' sh*t!! Remember that!

Awesome post :thumbsup:

Couldn't have said it better myself.