Idget, from what I read you are a very athletic guy, and very smart about training and nutrition. Im simply picking your brain as I am big into fitness and nutrition and currently working on my CPT. Do you not think 150 grams of protein in 1 sitting is impossible for your body to breakdown properly?
You know how it is with peer reviewed studies in this field. There are convincing studies for every side of every argument and there are very few absolutes. Those speaking in absolutes are usually full of ****, trying to sell you something, or both lol.What's ideal for me may cause someone else to develop an unhealthy relationship with food. Hell, what's ideal for me today may change 6 months from now if my goals change, I develop a food allergy, I get sick of a certain food type (I can't eat chicken anymore unless it's in wing form and with beer), etc... I'm inclined to say it's "not ideal" from a physiological standpoint, but may be ideal from a convenience and psychological standpoint. Regarding digestion, absorption, nutrient timing, insulin sensitivity, and all those other buzz words, I haven't read any convincing studies that make me feel strongly one way or another. I'd take it a step further and say that I've seen convincing evidence that both extremes work for me (I've cut and bulked with the 8 meals with 30g a day, 1 meal with 240g a day, and a lot in between). I think there's a lot more to it than numbers too so I'd rather try it, log it, minimize the variables, and see for myself. Kinda off this topic, but what's your ideal client base once you complete your certification?
Believe me I know what your saying by all means. Right now I am bulking and consuming a range of 240-260g of protein. More so for the calorie count. However I am consuming a out 40 grams on average per whole food meal and the rest on whey and casin. I do not believe its enhancing my muscle growth compared to say a 150g per day intake of protein, but I am trying it for the same reasons you are. I am 6 foot 1 and trying to break 200, which has been difficult, then cut to 180. As far as my ideal client. I am not 100% sure yet. I do plan to become a nutrition and weight loss specialist as I feel it will be the most rewarding, however having a jiu-jitsu background I may consider mma conditioning and training as well.
That's the tricky part for me when I get above 2500 calories. You run out of macros so to speak. You can up the fat intake but I'm not that disciplined and I end up eating the whole jar of pb lol. You can up the carbs but I get mad bloated from most carb sources (at least the ones I gravitate to) and finding clothes that fit are already a problem. So you're left with upping the protein intake. Gets pretty boring. After 2-3lbs a day for a year or so, I get sick from the smell of baked chicken. So it becomes less about optimal conditions for muscle growth and more about a reasonable game plan that makes all of these factors manageable. I can't clean bulk so I've been on recomp mode for the last year with small 4-8 week mini blasts here and there as needed. Since college, I've tried anywhere from 12 week to 2 year bulk cycles and 4-12 week cut cycles and I think I've finally found what works best for me (mentally and physically) now that I'm past 30 and my metabolism is at it's slowest lol. But it's somewhere around +1lb a month (growing) and -2lb a month (leaning up) until I get below 173 or above 192 glycogen depleted morning weight. Then the progress (in each direction) slows down exponentially. It's taken 12 years of trial and error and to be honest I learned the most over the last 2-3 years once I finally stopped being stubborn and started listening to people much smarter and more experienced in this stuff than I'll ever be.
I have been following this guy for awhile, he's full of some good one liners. CT Fletcher " You flat bread eating mother f#ckers"
A guy at the gym recommended him to me like last week...and I guess the gym he works out at it pretty well know
I do agree with his thoughts on over training, even with all of my studying I do not believe you can overtrain really. I don't think it is going to as beneficial for strength gains, but it's not as bad as people make it out to be. It seems to work for the military.
Lack of recovery (proper nutrition, adequate sleep, mobility work, etc...) is often mistaken as over training. Check out John Meadows and try out his mountain dog (yeah, dumb name) training program, or smolov, hell smolov jr even, and you'll realize that 90% of people complaining about over training are pussies lol
Im just trying to cut now and since I stopped all cardio, I cannot run at all lol. I hopped on the treadmill last night and got 1.6 miles and said F$ck it. It's amazing once you stop doing cardio, it takes time to build it back up, hope to be back up to 5 miles 3 times a week before end of April.
Are you on nasioc? Wanna do the weight loss contest with me? Up to 204 (from 180 lol) right now and cutting to 172 for my next meet. Speaking of meets, got a decent squat PR in competition (419lbs). Feel like I had 20-30lb left.
I am not on NASIOC. I was at 182...made it finally to 206(which was very hard to do), and now I am down to 197 trying to get to 175, my limp wristed addiction to Starbucks isn't helping my goals though right now. Nice job by the way.
Nice, that's almost exactly what I'm doing now! Hoping it only takes 9 weeks but planning for up to 12. Starting at 350g protein, 100g fat, 50g carb training days and 300g protein and 100g fat non training days. Will adjust accordingly until I get down to 1800cal on training days. Absolutely refuse to add in cardio until I stop losing through nutrition lol
Yeah, I wish I could kill cardio, but in the summer I enjoy running outside too much to give it up. Last year when I started running I put aside weights and it killed me, so I only plan to run 3 times a week. I'm not soo concerned about the muscle loss, but this year I want to limit it as much as possible. Beings I will be a trainer here soon, I feel obligated to be acceptable in the cardio dept, unless I go for the " Do as I say, not as I do" approach. Should be taking my NASM test by end of April!! I am almost passing my practice tests everytime.
Congrats! Good luck with the rest of the process! Completely understand about needing to look the part.
Thanks, but hey hey come on, I look the part, I just want to know that if I have someone running 3-5miles that I can do it too. lol.
I'm looking for a new protein powder. Been using Optimum Nutrition Gold Standard for many years and like it, but I've tried most flavors and I need new choices. I'm looking for a whey, protein/carb powders arent out of the question. Throw some suggestions out! Thanks
I'm glad someone does...I hate that stuff. For 3 years I used MusclePharm Combat Powder. it's a blend though of Casein and Whey, mixes well and low fat and low carb, also pretty cheap too. I have recently switched to BSN Syntha-6 and taste wise I love BSN Chocolate cake batter.
Trutein. Great texture (creamy and rich) and flavor. All of their flavors are great. XF ultra peptide 2.0 for taste. Seriously doesn't taste like a protein shake at all. Kinda carb heavy though. Custom blend via true nutrition science. You choose the type (whey, casein, pea, beef, etc...), concentration, flavor, sweeteners, etc...
What do you guys take for a pre and post workout besides protein? Off day's? I seem to be stuck, goals are fitness/strength rather than hugeness. Once the warmer weather hits, hopefully this will be solved but I only do protein and xtend intra-workout catalyst. I am looking for more energy during my workouts.
I use to love C4, but now just do coffee. Once in awhile I will use MusclePharm Assault, but for me it has to be perfect timing. Take it too close to when you last ate and I felt nauseous, take it too long after eating and I felt like my heart was going to come through my chest. For post workout, I am a firm believer in whole foods, not supplements. I do throw some BCAA caps with some water, then usually come home and eat a pound of chicken breasts, some vegetables and a half a cup of rice. If you enjoy spending tons of money on supps there are plenty out their. I know idget will have some thought on this, but personally for fitness/strength. Stick with caffeine, creatine, casein and whey protein, and some BCAAs for supps. And for caffeine if you like coffee, it's the cheapest.
Food and a nap. srs. I train right after work so a pwo/caffeine keeps me up all night. On the rare occasion I need an energy boost (like the other night when I got a strict overhead press pr of 225 ), I might take 200mg caffeine via pills or coffee. Started taking creatine again recently. Those two (and ephedrine) are probably the most studied and generally accepted supplements. There's a bunch of meth analogues like the **** they used to put in jack3d (1,3 dim). It works and I do think it can be safe if used responsibly, but personally I don't want that **** in my system. xtend is tasty. I drink that stuff all day long. Not sure if it does anything, but it's cheaper and tastier than gatorade and the like. You won't get huge unless you eat huge. If it were that easy everyone would look like the Rock. You need a massive calorie surplus, muscular stimulation, and many times PED's (if your idea of OMG HYOOOOGE is a what I'm thinking). Getting lean, assuming you have a decent base, makes you look larger (at least with your shirt off) than you are as well. Although it's hilarious how the general population equates fat to big and strong.
I am just not seeing the definition I would like and the quickness in how my strength is lost is what I am trying to fix. My bench is 335 max, incline is 240 and over head is 190. I rarely do legs more cardio than weights. I do alot of core work due to the amount of fat asses I lift at work. I will increase my intake and see if that helps sustain me. Thanks for the help!
Medic, how old are you? Height/weight? If it were me I would change nothing, add in a squat/dl day for a couple months, and see where you're at. I bet you start seeing some better definition that way (assuming you don't overeat on those days). Seriously, I track everything (macros, daily/weekly calories, sleep, lbs moved, morning/evening weight, water intake, etc...) and I lose the most on lower body days. It's just so much more demanding than an upper body day. You use your entire body squatting and dl (although you should be doing the same with competition bp), it's typically easier to build muscle mass in your posterior chain (more lean body mass = higher rmr), and you can typically move a lot more weight (in terms of absolute weight and total volume). If you still don't see a change in body composition, it's time to look at your nutrition plan.
Doing legs will help with everything. Your legs make up the largest muscle groups in your body. If they grow, it's going to effect everything. Legs are a biatch and if done right leave you walking like a truck stop whore the next couple days, but it's worth it. Also make sure your eating lean protein, getting definiton comes from the kitchen.
I have made protein no bake pumpkin bars, and I am pretty sure once I made protein waffles. But not much. Usually just water and a blender for me.
I used to only do shakes post, then a meal as soon as I got home. Now that each meal is in the 150-200g protein range I've been supplementing more powder. I'm not sure if protein pudding, fluff, proatmeal, protein pancakes, etc... absorb better than a straight shake, but it definitely works for food choice variety and satiety.
Typical target is 250-300 but I'm going on a keto cut for the next 2 months. I feel like crap anywhere over ~150g fat per day so I have to up the protein intake to 400-450g a day to get the calories in.
I'm 36. 6 feet and 200 pounds, depending on if I took a crap that day. My weight has not changed much at all for the past few years. From reading the last few post's, I am not even close to where I should be. I am only taking in 60 grams of protein a day not including meals. I am not counting much of anything. I will have to put more effort into the calorie/protein counting and focus on eating lean. I endulge a few times out of the week but I beat the piss outta myself at the gym. I eat salmon and chicken and tenderloins all the time. Chicken so much I should by stock in it. I do however over eat more than I should. Most say, I can't eat another bite while I say, only a few bites to go. I think some fine tuning would def help.
Yeah you have some areas to improve and atleast you acknowledge it. Is your goal to reach a certain weight? You mentioned definition, but other than that what are you trying to accomplish? I would try and keep your protein around 175-225 per day, since I don't know what you eat all day I would have to guess your getting around 130-150.
Alright, I stumbled my way into this thread, so I figure I might as well throw my situation out there...already talked to idget about my goals in the past. Basically I want to get stronger (full body, not just upper) and get back up to 200lbs. I'm currently 185 lbs at 6'6". Anyway, interesting that you posted this link (I realize its an April Fool's joke). But I've been doing strong lifts 5x5 for the last 3 months, and recently I've had more back pain that usual, so I've temporarily stopped dead lifts (got to 195 lbs) and squat (got to 195 lbs). Not much weight, but I'm 25 and have never seriously weight trained before. For starters, what other lifts do you all recommend for legs? I'm not opposed to getting back into deadlift at a lighter weight, but squats are really bothering my already bad back and knees.
