any of y'all into working out?

[AcGold]

work on your diet and do less cardio is my advice, cardio is one of the most overrated exercises and most people do it way too much (imo obviously). Been working out for over 10 years now and everything leads me to think cardio isn't really necessary whereas having a strong back, balanced tension in the muscles and no injuries should be the focal points.

[Goodlad]

Originally Posted by Righteous1

5/3/1 program to increase strength. Personally never tried it, but a lot of the power lifters at my gym do it.

Wendler is a great program, but you really have to have long term gains in mind to stay loyal to it. It's not a flashy program that will jump your numbers "20% in 6 weeks!!!!" That's why you see it more with dedicated powerlifters that are trying to break through plateaus and eke out that last little bit at the top of their strength potential.

[Hemi-Cuda]

So after getting into deadlifts and squats the last couple of weeks on a light weight just to make sure I got my form right, today I decided to go all out as heavy as I could for 3 sets of 10 on each. And now I feel like a puddle of goo, holy christ what a workout. Tomorrow is gonna hurt

[WhiteTiger]

Finished a 12 week "beginners weight loss" class this week. Didn't lose a single pound, but am lifting much heavier than the first week, and had some significant measurement changes. I have a feeling if I keep it up, the weight will start coming off now.

[AcGold]

Originally Posted by Hemi-Cuda

So after getting into deadlifts and squats the last couple of weeks on a light weight just to make sure I got my form right, today I decided to go all out as heavy as I could for 3 sets of 10 on each. And now I feel like a puddle of goo, holy christ what a workout. Tomorrow is gonna hurt

Yeah I've been at it for 4 months now and it still kills me. Atleast I don't have joint problems or any injuries, I just look like an old man hobbling around because my legs are so sore. I had some bitchass hamstrings apparently.

[troutman]

My best results came from plenty of running, and changing my diet - close to vegetarian at times.

At my peak I will run 10km three times a week, mix in hills and repeats. Some weights 2-3 times per week where I concentrate more on reps than weight.

The nutrition probably had the most dramatic impact.

Swimming is great too, but I'm not a strong swimmer.

[troutman]

http://physicalculturist.ca/the-body...-side-by-side/

We’ve been fascinated with the ideal human form since ancient Greece and before, although that ideal form has been constantly changing. Perhaps that’s one of the reasons why Howard Schatz’s Athlete series is so striking – it taps into the same focus on physical human beauty that ancient Greek sculptures and modern advertisements do.

In Athlete, Schatz explores many different variations of the human physique. We get to see bodybuilders with rippling muscles, bone-thin marathon runners, towering long-jumpers and massive wrestlers – all side-by-side. They are all oiled and all dressed in the same black underwear, giving a standardized and objective context within which we can truly appreciate and compare their different forms.

[AcGold]

No gymnast? They are the most well rounded athletes and would perform the best all around in most sports in comparison to any other athlete, nm, there was one.

[Sr. Mints]

Something kind of interesting I came across . . . I've been using the MyFitnessPal app religiously for about two months now, and not one day--not once--have I gotten my required daily protein, which blew me away.

Apparently my goal is to get between 100-120g per day, but I'm averaging ~60.

I'm not even sure how to get more short of protein powder or supplements without blowing my calorie budget, but I wonder how it plays into my training (which I'm doing more for balance these days, than anything.)

[SHOGUN]

Originally Posted by Sr. Mints

Something kind of interesting I came across . . . I've been using the MyFitnessPal app religiously for about two months now, and not one day--not once--have I gotten my required daily protein, which blew me away.

Apparently my goal is to get between 100-120g per day, but I'm averaging ~60.

I'm not even sure how to get more short of protein powder or supplements without blowing my calorie budget, but I wonder how it plays into my training (which I'm doing more for balance these days, than anything.)

If you want to fit more protein into your diet without increasing your calorie limit, you should decrease the fats or carbohydrates (or the combination of both) in your diet plan. Protein powder generally is the most convenient way of increasing your protein intake without increasing your calorie limit too much, unless you like eating plain egg whites/chicken breast.

[Hemi-Cuda]

Originally Posted by Sr. Mints

Something kind of interesting I came across . . . I've been using the MyFitnessPal app religiously for about two months now, and not one day--not once--have I gotten my required daily protein, which blew me away.

Apparently my goal is to get between 100-120g per day, but I'm averaging ~60.

I'm not even sure how to get more short of protein powder or supplements without blowing my calorie budget, but I wonder how it plays into my training (which I'm doing more for balance these days, than anything.)

I'm addicted to these from Costco



30g of protein, only 150 calories, 1g of sugar, and a bunch of vitamins and nutrients. Plus they taste damn good, perfect after workout shake or a quick fix when the snacking urge hits

[Slava]

Originally Posted by Sr. Mints

Something kind of interesting I came across . . . I've been using the MyFitnessPal app religiously for about two months now, and not one day--not once--have I gotten my required daily protein, which blew me away.

Apparently my goal is to get between 100-120g per day, but I'm averaging ~60.

I'm not even sure how to get more short of protein powder or supplements without blowing my calorie budget, but I wonder how it plays into my training (which I'm doing more for balance these days, than anything.)

I've been using that app and both working out hard and tracking my calories and protein religiously. I'm at 1900 calories a day and 220g of protein, so I know what you're going through! I mix things up a lot to get there because I'm not one of those people who can eat the same thing over and over, but here are some general things that I eat that get me there each day:

Breakfast: homemade turkey sausage breakfast sandwich. Easy if you pre-make the patties and heat them in the morning, fry an egg, throw it together with a slice of cheese and IIRC its about 36g of protein.

Snacks: Cheese sticks, turkey pepperoni, greek yogurt. Basically two of the sticks or one yogurt (costco) is 12g of protein. I also eat a fair amount of cottage cheese which is high in protein for the calories. I can't eat this mix with fruit, but some people will swear by that. I also can't eat the fat-free version because its disgusting!

Dinners: I eat a ridiculous amount of chicken, so I eat it in a lot of different ways with homemade rubs and seasonings. Again the key is to prepare this in advance so that you can throw this together quick and easy. I'll have chicken and brown rice quite a bit, but also wraps with ground turkey and veggies as a "staple". If you put a whole cup of ground turkey on a wrap then you are getting about 38g of protein.

Finally I do usually have a protein shake or two a day (depends on how things go). I have tried a few varieties and have one that is quite pure and tastes good. I think that to consistently eat a high protein regimen you need to include these as opposed to the bars which have a lot of filler and empty calories.

Take this all with a grain of salt! I'm not an expert and you just seemed interested, so I'm not trying to tell you what to do at all, just trying to give you some ideas. Hope it helps.

[taco.vidal]

[Edit: Im not an expert and not giving advice. Im only pointing out what may be incorrect or incomplete information so that someone reading it doesn't blindly accept it as fact and rather does their own research.]

Those protein numbers seem out of whack. Its hard to tell without knowing more about your height/weight and body composition. However, as a starting point, the commonly accepted recommendation for a sedentary male is 60g of protein per day.

If you in fact train significantly or are an athlete, then some research recommends numbers as high as 1.6 to 2.0 grams of protein / kg of body weight. Based on 220g of protein, taking the 1.8 middle of that range, you would need to weig 270lbs (122kg) to need protein intake that high. Thats a 270lb athlete not a 270 desk jockey hitting the gym 4 times a week for an hour each time.

Also, maybe thats a typo but 220g of protein on a total of 1900 calories seems off.

Do your own research. Google "protein intake for male" or something similar and make your own decision rather than taking the apps recommendation without scrutinizing it.

One thing to keep in mind is that recent research is confirming that you want to spread your protein intake out evenly through out the day. Most people have a little protein at breakfast(ie. yogurt), a little larger amount at lunch (i.e. sandwich meat), and then most of their daily intake at dinner (ie. chicken breast or steak). You're better off trying to spread it out evenly throughout your meals. Your body makes better use of the protein when its intake is done evenly rather than in a huge intake at one time.

Originally Posted by Sr. Mints

Apparently my goal is to get between 100-120g per day, but I'm averaging ~60.

I'm not even sure how to get more short of protein powder or supplements without blowing my calorie budget, but I wonder how it plays into my training (which I'm doing more for balance these days, than anything.)

Originally Posted by Slava

I've been using that app and both working out hard and tracking my calories and protein religiously. I'm at 1900 calories a day and 220g of protein, so I know what you're going through! I mix things up a lot to get there because I'm not one of those people who can eat the same thing over and over, but here are some general things that I eat that get me there each day:

Breakfast: homemade turkey sausage breakfast sandwich. Easy if you pre-make the patties and heat them in the morning, fry an egg, throw it together with a slice of cheese and IIRC its about 36g of protein.

Snacks: Cheese sticks, turkey pepperoni, greek yogurt. Basically two of the sticks or one yogurt (costco) is 12g of protein. I also eat a fair amount of cottage cheese which is high in protein for the calories. I can't eat this mix with fruit, but some people will swear by that. I also can't eat the fat-free version because its disgusting!

Dinners: I eat a ridiculous amount of chicken, so I eat it in a lot of different ways with homemade rubs and seasonings. Again the key is to prepare this in advance so that you can throw this together quick and easy. I'll have chicken and brown rice quite a bit, but also wraps with ground turkey and veggies as a "staple". If you put a whole cup of ground turkey on a wrap then you are getting about 38g of protein.

Finally I do usually have a protein shake or two a day (depends on how things go). I have tried a few varieties and have one that is quite pure and tastes good. I think that to consistently eat a high protein regimen you need to include these as opposed to the bars which have a lot of filler and empty calories.

Take this all with a grain of salt! I'm not an expert and you just seemed interested, so I'm not trying to tell you what to do at all, just trying to give you some ideas. Hope it helps.

[troutman]

Veggies would argue that we don't need animal protein.

Can anyone direct me to science based research on the topic? I'm not sure I trust the arguments on either side.

Example of a veggie argument:

http://www.forksoverknives.com/slaying-protein-myth/

Indeed, protein is an essential nutrient, absolutely critical not just in building and repairing muscle tissue, but in the maintenance of a wide array of important bodily functions. But does it matter if our protein comes from plants rather than animals? And how much do we actually need?

[Flabbibulin]

Every single person that has achieved a fit or muscular body, from the fitness experts, to athletes, to regular gym goers, will tell you they are on a high protein diet, with daily intakes consierably higher than the recommended value. For regular gym goers that have a regular weight lifting routine, the commonly accepted number for years now has been 1g/pound body weight.

To me, 220g of protein on a 1900 calorie diet looks like someone on a weight loss program. All the protein in the world isn't going to help you put on muscle mass when you are in a big caloric deficit. That said, a high protein, low calorie diet is what many bodybuilders might temporarily do when they are in a cutting phase- burning fat and losing weight, but preserving muscle as much as possible.

Edit- one thing to keep in mind when it comes to whey protein is not all whey powders are created equally. Many producers take part in what is called amino spiking- filling whey powders with cheap useless amino acids like taurine in glycine, which they then count against the total protein content. So, the 30g serving you think you are getting is more like 20g. Check the amino acid breakdown on the back, but powders that are very cheap typically do this regularly.

[taco.vidal]

Thats bro science. Real scientific research shows something different.

Also, for accuracy, the commonly accepted bro science number is 1g / pound of lean body mass.

Originally Posted by Flabbibulin

For regular gym goers that have a regular weight lifting routine, the commonly accepted number for years now has been 1g/pound body weight.

[Flabbibulin]

Originally Posted by taco.vidal

Thats bro science. Real scientific research shows something different.

Also, for accuracy, the commonly accepted bro science number is 1g / pound of lean body mass.

Ok, are you suggesting that every scientific study in this area is only going to have the same conclusions as you? Like so many other topics, you know this is a silly argument to make. For every scientific study you can find suggesting your point of view, I can find one for mine. Because of that, I look to those with anecdotal advice that walk the walk and show the results- and in this regard, the overwhelming majority preach high protein. Once again, I am talking about people on regular weight lifting programs, not sedentary individuals or even people just looking to lose weight with a restricted diet.

Bro science would probably recommend considerably more protein as well- possibly 1.5-2g.

[Tron_fdc]

Protein intake levels aside, what you guys should really be concerned with is absorption rate. Lots of articles out there on it.

It doesn't matter how much protein is in your diet if the vast majority ends up in the toilet....

[Flabbibulin]

Originally Posted by Tron_fdc

Protein intake levels aside, what you guys should really be concerned with is absorption rate. Lots of articles out there on it.

It doesn't matter how much protein is in your diet if the vast majority ends up in the toilet....

Definitely true, which is why whey protein is typically the most popular between whey, casein, and soy protein powders, as it digests the fastest.

As far as protein from animal sources, there is only so much your body can work with at once, which is why the common wisdom is smaller intakes, spread out over the course of the day.

[taco.vidal]

Im not making a silly argument. I told people that they should do their own research instead of relying on a single source (an app) without any scrutiny.

Of course you can find a study that recommends almost anything.However, I stand by my original post in that a protein intake of 2 grams / kg of body weight will be on the high end or above the high end of the daily protein intake range from most, if not all, reputable sources.

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend the following for power and endurance athletes, based on body weight:
Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day
Endurance athletes: 1.2 to 1.4 grams/kilogram a day

To do an obvious conversion, your recommendation of 1g of protein per pound of body weight is equivalent to 2.2 grams/kg. Id be surprised if you could find a relatively recent reputable source that makes a recommendation that is that high.

Here's one article that attempts to summarize some broad research:
http://bayesianbodybuilding.com/the-...-bodybuilders/
Its only one article. People can use Google as a starting point and do their own research and chose a source that they are comfortable with and go with that recommendation.

Originally Posted by Flabbibulin

Ok, are you suggesting that every scientific study in this area is only going to have the same conclusions as you? Like so many other topics, you know this is a silly argument to make. For every scientific study you can find suggesting your point of view, I can find one for mine. Because of that, I look to those with anecdotal advice that walk the walk and show the results- and in this regard, the overwhelming majority preach high protein. Once again, I am talking about people on regular weight lifting programs, not sedentary individuals or even people just looking to lose weight with a restricted diet.

Bro science would probably recommend considerably more protein as well- possibly 1.5-2g.