BG Fitness Fanatics II: We Work Out

[Squah]

What were your numbers when you first started?

Deadlift was around 265, Squat was 245 and Bench was 135 around early december

[Petitssk]

This is the number one thing I try to tell all runners. Resistance/weight training is amazing for everyone, especially runners. Having stronger muscles, tendons, and ligaments around your joints means less joint pain. No amount of running will ever make your muscles stronger compared to resistance training.

As far as I can tell, that's true. It's advice I got while buying new shoes, after having repeatedly quit running. When my knees first started acting up, one orthopaedist I consulted told me I simply didn't have the legs for running. The other one treated my legs with electricity and gave me insoles for my shoes, which did help, but unfortunately, there wasn't really any advice beyond that. Probably should have gone to see someone familiar with sports from the start, but those either charge extra or have waiting lists that go months ahead. Well, seems like it's all good now; still paranoid about knees aching, but if my current progress is any indicator, I'll be fine.

It's good you're keeping up the cross training, it is beneficial as mentioned. I need to restart that myself having just started my marathon training again, luckily my work place has a gym. I'd say with the pace you ran 20km in you're easily looking at a sub-4hour mara (if you decide to do one).

That's definitely what I'm aiming for, though I need to be able to maintain the required speed while running more than twice the distance. I wouldn't have to run as fast as I usually do, but I definitely need to build up way more stamina than I currently have.

Too bad I just caught my first cold in almost 1 1/2 years. Thought I'd have to be immune if I go this long without getting one.

[Guitarman]

Need some tips from fellow gymbros here.

What is my window to consume enough protein to build muscle after a workout? Currently I'm around 225 lbs, and I'm trying to bulk my arms/core and try to cut. I read a lot about 1lb of protein per pound of bodyweight, but 225 grams seems completely impossible. It's a nightmare trying to sort out information on the net on how to approach this. I've had little growth over the past 5 months, so I'm looking again at my nutrition and my gym routine. I know what to eat for the most part, but knowing how much I need on a given day is pretty rough.

[#686578]

Need some tips from fellow gymbros here.

What is my window to consume enough protein to build muscle after a workout? Currently I'm around 225 lbs, and I'm trying to bulk my arms/core and try to cut. I read a lot about 1lb of protein per pound of bodyweight, but 225 grams seems completely impossible. It's a nightmare trying to sort out information on the net on how to approach this. I've had little growth over the past 5 months, so I'm looking again at my nutrition and my gym routine. I know what to eat for the most part, but knowing how much I need on a given day is pretty rough.

The guideline I see is typically 1g per lean body weight, are you 225lb all muscle? That's extremely impressive. If not try to find out what your bf% is and reduce by that amount, that should give you a head start. And to be honest, not everyone believes it's exactly 1g per lean body weight, lots of different "experts" have different opinions. I've seen it range from 0.6g, 0.8g, to 1.0g per lean body mass but the constant point is always lean.

Regarding your plateau it's generally recommended to drop your weight and work your way back up incrementally, hopefully surpassing where you were before. Generally from what I've heard recommended after you drop 3 times you've found about where you're going to max out. There's still room for growth, maybe even a lot of growth, but it'll be harder and harder to get smaller and smaller results. That said there are a lot of other things you can do that you seem to already be on the right track. Diet, sleep, and form are where you want to start. For instance I had a problem getting past 3 plate on squats. I realized my form was shit. I started with just the bar and did squats every other day increasing by about 10 lb per workout making sure my form was good. I blew past my last PR no sweat eventually. That was an extreme example though, you dont have to drop all the way down if you dont want to. I think the recommended amount I last saw was drop like 15% of your weight and work back up with 5lb increments.

[Guitarman]

Thanks for that. I'm not certain what my bf% is honestly; I was under the impression it was 1gram = 1 lb of body overall body weight; if its purely based on my muscle mass that gives me plenty of leeway. I'm solid, but I definitely have 40lbs or so of flab to cut.

[gt_killa]

Need some tips from fellow gymbros here.

What is my window to consume enough protein to build muscle after a workout? Currently I'm around 225 lbs, and I'm trying to bulk my arms/core and try to cut. I read a lot about 1lb of protein per pound of bodyweight, but 225 grams seems completely impossible. It's a nightmare trying to sort out information on the net on how to approach this. I've had little growth over the past 5 months, so I'm looking again at my nutrition and my gym routine. I know what to eat for the most part, but knowing how much I need on a given day is pretty rough.

Anyone please correct me if I'm wrong but I believe Maximal Protein Synthesis (MPS) in the body peak at post-workout (aka gainzz) within a 2 hours window from the time you step outta the gym so try to eat within that window for maximum gainz..



However, there's a refractory period of MPS so if you were to eat another meal too close to your post-workout meal then the rate of nutrients absorption and protein synthesis isn't gonna be as high. Ideally it'd be nice to feed your body again 3-4 hours after your post-workout meal.

Keep in mind though that Nutrient Timing isn't as high on the list as getting in enough calories, macro & micro-nutrients...If you don't have those down, meal timing is sorta irrelevant...As far as Protein goes, it's usually 1g/lean body mass like #686578 suggested, so find out your BF% either by a PT or a caliper (it's like $8 on amazon).
ig: Person @ 160lb w/ 30% BF has a lean body mass of 112lb...it really doesnt do much for him if he take in 160g of protein when he doesn't have that much lean mass to begin with.

And if you having trouble eating lotta protein in, try to take them in liquid form like shake. (ig: Blend--- Milk + Protein powder + 1 cup yogurt /// Water + Protein powder + 1 cup cottage cheese) These should give you anywhere from 50-60g protein in a single shake..Add banana and other fruit if you want for xtra carbs.

Also please keep your carb uptake on point, low carb diet is shit with high protein in take as Protein synthesis CANNOT happen without the presence of carbohydrates. Carb isnt as evil as people made it to be. My professor's bro went on a prolong diet low carb/high protein diet and had kidney failure few months ago.

[FNH]

its 1g to 1kg of body weight, 2.2 lbs in a kg. I think 225g of protein a day would cause kidney damage. Just do daily intake and not some "window", but generally do a shake within an hour or two.


Personal note, hit the 60lbs lost mark yesterday. For the last couple weeks I've felt like shit and never really had the energy to lift like I had from Jan-Early April. My weight loss stopped just about or slowed to a couple ounces a week because of the lack of energy, so I figured I'd up my intake and maintain until I felt better or gain a bit to recomp. Upped my calorie intake(idk how much I didn't log it out of cheat day guilt), next day broke the plateau.

[Guitarman]

great responses. appreciate the heads up on the low carb thing, gt. I was considering it. I had heard Kai Greene does that, but we all know Mr. Olympia contenders have a lot of..other...methods to their gains.

@ FNH Take a week off lifting. When I lose weight and/or or even if I hit the gym like normal I'll hit a burnout period where I'll feel like you do. Watch your nutrition, take a week off lifting, then hit it again. You'll feel amazing, and probably increase your gains while you rest.

[Wulfgang]

Took a month off after tweaking my shoulder when some dickhead walked into the left side of my bar while benching 265. Worked out on Saturday and was feeling pretty good. Not feeling as good right now; I have not been this sore since football two-a-days in high school.

[#686578]

I was trying to find some sources regarding the amount of time before/after a work out that one should take protein. In short, I cant find them. But the studies that I wanted to source basically if you take the trend from the lot of them is that the timing really doesnt matter. To prove this point without a source you can look at anyone who does intermittent fasting on a non 24 hour cycle (look at Cream Soda who posts here on BG). His eating cycle changes from day to day but from what I recall he works out without regard to his eating schedule.

[#686578]

I think 225g of protein a day would cause kidney damage.

I dont know about kidney damage but there is such a thing as protein poisoning. http://en.wikipedia.org/wiki/Rabbit_starvation
(Also called rabbit starvation as wikipedia will elaborate)

Generally what's more important is the percentage that proteins play as a part of your macros, generally I dont see anyone recommend more than 60% of your caloric intake as proteins. Even stuff like the keto diet, atkins diet, or whatever other low carb diets recommend at most like 65-70% protein, 25-35% fat, <5% carbs.

[Celeras]

Yeah the kidney damage was a retarded thing to say lol. I eat 40/40/20 at 160lbs and that puts me damn near 225g.

[FNH]

Yeah the kidney damage was a retarded thing to say lol.

Wow, couldn't have worded that any better?
Protein intake and kidney function have been hotly debated for years. While studies have shown that healthy kidneys aren't put into renal failure they have noticed higher risk factors of kidney stones in mice. They did show that weakened renal function was accelerated by high protein intake, which should make people cautious and have a blood test done before starting high protein intake. The study I looked at that tracked kidney level in body builders only lasted 7 days, I thought that was pretty short.

[Celeras]

I wasn't debating the science behind whatever you think you read, just that even if it was true the threshold would be crazy higher than 225g. That's a fairly average amount.

[#686578]

I only aim for like 150g protein

[Meresgi]

So I think it was Guitarman that recommended the bulk supplements protein powder off Amazon? fucking internet high five to you man, this shit is amazing. Blends so smooth, not real taste to it but whatever, it mixes with almond milk and fucking goes down amazing. Gonna have to start adding extra shit to it I think.

Also please keep your carb uptake on point, low carb diet is shit with high protein in take as Protein synthesis CANNOT happen without the presence of carbohydrates. Carb isnt as evil as people made it to be. My professor's bro went on a prolong diet low carb/high protein diet and had kidney failure few months ago.

Interesting, i've lowered my carbs a bit while cutting down and keeping protein at about 200g a day. Put carbs at 150g and Fat around 60g, those two fluctuate a bit though around 10-20g for carbs and 5-8g for fat. Coming down with a cold though so been just eating chicken noodle soup and halls cough drops mostly other then protein shakes past 2 days lol

To comment on the whole "protein after workout for gainz" I don't buy into it too much. I don't know the science behind it all 100% but from the bits ive read here and there they have basically said "If your body needs the protein for the day, its not going to turn its nose up if you give it to it 2hrs after a workout instead of 30mins" or something to that effect.

[Moss]

yeah... but logically (and this may not be true) the body can start breaking down the food and repairing the muscles 1.5 hours earlier in that scenario

[Guitarman]

So I think it was Guitarman that recommended the bulk supplements protein powder off Amazon? fucking internet high five to you man, this shit is amazing. Blends so smooth, not real taste to it but whatever, it mixes with almond milk and fucking goes down amazing. Gonna have to start adding extra shit to it I think.

Glad you liked it. I won't buy anything else.

[Jefe]

@143 lbs and 13% bf, I get .8 grams of protein per pound, so around 100 grams. I continue to gain weight but really slow; I'm able to lower (mad difficult), or at least maintain, my bf. So yeah, anything more than that and I spillover.

[Squah]

Got my bf% tested with the sensor thing at my gym and it output 6% 4 times. I don't necessarily believe it because im not that defined.

If it is the case, does anyone have a good ab workout? If I'm actually 6% my abs must be bitchmade and doing compound lifts like squats deads and cleans aren't hitting them hard enough