any of y'all into working out?

[Flabbibulin]

Just to clarify, I was't meaning to suggest that your point of view is silly.

I will once again point out that you will never find a bodybuilder, fitness competitor, or dedicated gym goer with a considerable level of muscle mass that consumes as little protein as that- not on the low end of those recommendation levels anyway. Or more specifically, got to where they are by consuming those levels of protein.

[Slava]

Originally Posted by 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.

Yup, I am cutting down and basically getting a lot more lean at this point. I would say another few weeks or month of that though and I will move to maintaining or bulking up some.

[TheSutterDynasty]

Ahh protein, the constant gym debate.

http://journals.cambridge.org/action...07114512002516

...it appears that emerging dietary guidelines for protein are in the range of 1·2–1·6 g protein/kg/d. ... it is not yet possible to say that protein intakes higher than those suggested will be beneficial. What appears to be critical, as with the recommendations for carbohydrate, however, is that the timing of ingestion is very important. Put simply, protein should be consumed early during the post-exercise recovery phase (i.e., immediately to 2 h after exercise). Protein quality also appears to be important in maximizing the accretion of muscle proteins, so athletes would do well to focus on high quality protein sources such as dairy protein, eggs, and lean meat.

There is also some evidence for quickly digested protein (ie whey) before a workout is beneficial. The article also goes on to talk about the importance of carbs for athletic performance, which are far, far more neglected than protein.

At the end of the day are you going to notice a difference with 160g compared to 130g of protein a day? Probably not, especially if you're just starting in the gym. Focus more on actually maintaining your gym routine, which will go a lot farther long term for health/muscle mass/etc.

[taco.vidal]

Im beating a dead horse here but you haven't provided any support other than your own opinion. Even on the bodybuilding.com forums you'll find tons of discussion on this and most of it lands on the widely accepted recommendations. There are some coaches or individuals that recommend higher numbers in the 3g to 4g range but I haven't seen any reputable research that supports it.

And to repeat again, I don't know what the two original posters situations are. However, Im guessing that they are not advanced body builders given the content of their posts. The average gym goer that works out 3 or 4 times week at an hour at a time won't have the same requirements as an experienced body builder with their pro card.

If you have support for your rather emphatic statement below, please post it here.

Originally Posted by Flabbibulin

Just to clarify, I was't meaning to suggest that your point of view is silly.

I will once again point out that you will never find a bodybuilder, fitness competitor, or dedicated gym goer with a considerable level of muscle mass that consumes as little protein as that- not on the low end of those recommendation levels anyway. Or more specifically, got to where they are by consuming those levels of protein.

[Flabbibulin]

E

Originally Posted by taco.vidal

Im beating a dead horse here but you haven't provided any support other than your own opinion. Even on the bodybuilding.com forums you'll find tons of discussion on this and most of it lands on the widely accepted recommendations. There are some coaches or individuals that recommend higher numbers in the 3g to 4g range but I haven't seen any reputable research that supports it.

And to repeat again, I don't know what the two original posters situations are. However, Im guessing that they are not advanced body builders given the content of their posts. The average gym goer that works out 3 or 4 times week at an hour at a time won't have the same requirements as an experienced body builder with their pro card.

If you have support for your rather emphatic statement below, please post it here.

Ok, thats fine if you want to jump on on the casual use of the word never. I clearly referenced the belief/practices of the "majority" in previous posts though, and that is exactly what it is among the fitness world... And of course I am very much going on what I have personally done and has given me results... second to that is observing and researching what others have done and has given them results. This is all contingent of course on the activity level of the individual- I don't think anyone is arguing that the RDA for the average person is wrong, but rather that simple non-professional regular gym goers on an intense training program will benefit from a high protein diet.

http://www.bodybuilding.com/fun/maki1.htm

edit- one thing you haven't mentioned is what should the full macro nutrient breakdown look like then if a regular gym goer only needs 1.2g/kg of protein a day to build quality muscle? I will make the guess that you would recommend a fairly standard level of fats, so the overwhelming majority would be coming from carbohydrates. I would be curious to see someone that has seen tremendous muscle building results from a 100g protein/400-450g carbs/60g fat carb sort of diet (180lb adult male)

Edit 2 (sorry)- i phrased that wrong. Of course a dedicated individual regularly at the gym could see results with those macros, but my argument is they would probably see greater result with a protein intake closer to 180g, and decreasing the carbs for the same calorie count.

[Sr. Mints]

Originally Posted by taco.vidal

And to repeat again, I don't know what the two original posters situations are. However, Im guessing that they are not advanced body builders given the content of their posts. The average gym goer that works out 3 or 4 times week at an hour at a time won't have the same requirements as an experienced body builder with their pro card.

I'm a pretty casual lifter, and am only just getting back into it after about two years off (and would laugh if anyone referred to me as a "body builder" ) 6',6", 260lbs, linebacker build.

[4X4]

nm

[PIMking]

Spoiler!

12-25-14

[polak]

Time to bump this.

So after playing some soccer and volleyball this summer and realizing how out of shape I actually am, I've decided to switch my focus from getting bigger to getting more fit.

I have been trying to gain mass since high school and it's absolutely futile. I just don't have the discipline to force myself to eat past the point of being full. I actually HATE doing it and it routinely makes me sick, especially when I combined it with any sort of suppliments. Without being able to adhere to the diet requirements, not only am I not getting bigger, I'm also avoiding cardio which is making me in even worse shape. I'm done, it's just not meant to be.

Now that I have let go of any dreams of being anything other than skinny, I'm going to try and get back into as good of shape as possible. In all of grade school I was one of the kids that could run forever. Ran cross country, last one standing in the beep tests, etc... I want to get as close as I can to that level of fitness. This summer, when I play soccer again, I want to actually be able to run a full game. I want to at least feel fit.

Now does anyone have any ideas of some starting off points? I'm looking for a nice balance of cardio and strength training. Mass goes out the window. I'll eat enough to maintain my weight and if I gain anything, great, but that's no longer the goal. As for suppliments, I'll stick with protein. Everything else I have tried has given me stomach issues so I don't really want to #### around with that.

As always, any help is appreciated!

[blankall]

How old are you Polak? You'll find as you get into you're late twenties putting on bulk becomes much easier. It'll stay that way until your t levels begin to drop.

As far as cardio for soccer, the best thing to do is play soccer. Try and play two full games a week.

If your going to do one thing in the gym, do squats. Get on a solid squat program and throw some upper body stuff in there too. You'll put on mass and get cut at the same time. It takes time, but after 3 months or so, you'll get hungry and undereating won't be a problem.

[polak]

Originally Posted by blankall

How old are you Polak? You'll find as you get into you're late twenties putting on bulk becomes much easier. It'll stay that way until your t levels begin to drop.

As far as cardio for soccer, the best thing to do is play soccer. Try and play two full games a week.

If your going to do one thing in the gym, do squats. Get on a solid squat program and throw some upper body stuff in there too. You'll put on mass and get cut at the same time. It takes time, but after 3 months or so, you'll get hungry and undereating won't be a problem.

I'm 25.

Yeah I plan on signing up for as many sports as I can once spring and summer roll around. I missed the boat this winter though so I will need to replace that with some indoor activity. Squats will definitely be my main focus when I lift. Helps skiing and pretty much everything else. My main athletic stand out skill is sprinting. I can sprint decently fast (usually the fastest person on the field or court) so I want to grow that as much as possible.

[AcGold]

Squatting helps sprinting. Squatting is the best overall workout. Followed by dead lifts, chinups and dips. Olympic sprinters often squat, balance it out with tons of rest, water, controlled breathing and stretching

[blankall]

Originally Posted by polak

I'm 25.

Yeah I plan on signing up for as many sports as I can once spring and summer roll around. I missed the boat this winter though so I will need to replace that with some indoor activity. Squats will definitely be my main focus when I lift. Helps skiing and pretty much everything else. My main athletic stand out skill is sprinting. I can sprint decently fast (usually the fastest person on the field or court) so I want to grow that as much as possible.

I had the same struggles in my early twenties. Was also a good sprinter. As you get older you'll lose explosive speed and it becomes replaced with a steady power, which lends itself to mass gain.

If you're struggling eating enough you can also try eating an extra meal just before bed. A tuna melt with a full can of tuna, cheese, mayo, and slices of bread always worked for me

[mrkajz44]

Maybe an odd question, but any ideas for cardio at home (inside) that doesn't involve a large machine like a treadmill or eliptical? I just don't have the space for something like that.

I feel like I'm lacking cardio overall, and I know I will not stick to a running program (tried it about 4 times and always just stopped at some point). I'm also in a position where I know I can't make a gym membership work due to my work schedule, so I've ruled that out.

I keep seeing ads for the TRX system. Is it worth it? It seems more strength training, but if it gets the heart rate up, I'd be into that too.

Any suggestions would be great.

[AcGold]

DDP yoga, easiest on the body and a great workout for at home + no equipment. P90x kind of things are intense but are extremely high impact and has lots of twisting on the joints. DDP yoga will increase cardio, strength, flexibility and will help heal injuries. P90x was just too much for the joints.

Conversely I find sprinting easier with age as I pack on more leg and back strength.

[peter12]

The topless picture is too much.

[t0rrent98]

Originally Posted by blankall

How old are you Polak? You'll find as you get into you're late twenties putting on bulk becomes much easier. It'll stay that way until your t levels begin to drop.

As far as cardio for soccer, the best thing to do is play soccer. Try and play two full games a week.

If your going to do one thing in the gym, do squats. Get on a solid squat program and throw some upper body stuff in there too. You'll put on mass and get cut at the same time. It takes time, but after 3 months or so, you'll get hungry and undereating won't be a problem.

I'm 31 and I still can't gain the weight. haha.

[meanmachine13]

I really like the Orange Theory Fitness gyms that are starting to pop up around Calgary. Never the same workout and I find the classes really fun.

[AcGold]

Originally Posted by peter12

The topless picture is too much.

Meh, good for keeping track of progress, helps motivate others. Pretty standard for a workout thread if he's super jacked in 2 months he'll have credibility to add to training advice. Maybe a spoiler would have been better I guess for those at work/uncomfortable with it.

[Huntingwhale]

Originally Posted by polak

Time to bump this.

So after playing some soccer and volleyball this summer and realizing how out of shape I actually am, I've decided to switch my focus from getting bigger to getting more fit.

I have been trying to gain mass since high school and it's absolutely futile. I just don't have the discipline to force myself to eat past the point of being full. I actually HATE doing it and it routinely makes me sick, especially when I combined it with any sort of suppliments. Without being able to adhere to the diet requirements, not only am I not getting bigger, I'm also avoiding cardio which is making me in even worse shape. I'm done, it's just not meant to be.

Now that I have let go of any dreams of being anything other than skinny, I'm going to try and get back into as good of shape as possible. In all of grade school I was one of the kids that could run forever. Ran cross country, last one standing in the beep tests, etc... I want to get as close as I can to that level of fitness. This summer, when I play soccer again, I want to actually be able to run a full game. I want to at least feel fit.

Now does anyone have any ideas of some starting off points? I'm looking for a nice balance of cardio and strength training. Mass goes out the window. I'll eat enough to maintain my weight and if I gain anything, great, but that's no longer the goal. As for suppliments, I'll stick with protein. Everything else I have tried has given me stomach issues so I don't really want to #### around with that.

As always, any help is appreciated!

A good beginner program is SL 5x5. Great for beginners and it focuses on compound exercises that work multiple muscle groups all at once rather then isolation workouts (bicep curls etc) that only work on 1 group. It's the perfect beginners program and really builds a base for you to move forward with.

http://stronglifts.com/5x5/

As for cardio, find something you like. I like using the lunge strider as it mimics skiing movements and that thing burns the calories like there's no tomorrow.

It's interesting you say that weight gain is no longer your goal. If you've never worked out before, you can expect to make some pretty big noob gains without even changing your diet. I gained 12 lbs right away and that was before I started logging my food with Myfitnesspal. I suspect you'll gain 10lbs at least no problem while on that program consistently. It's easy to say you want to maintain your weight. But once you start seeing those gains and working out becomes a routine, you'll like what you see and it gets addictive to watch the gains pile up. Set your goals small and work from there. The goal isn't to lose weight or gain 30lbs of muscle. The goal is to live an active healthy lifestyle.