For BG fitness fanatics, a question..

[Diamicles]

I've always prescribed to the theory that you eat a gram of protein for each pound you want to weigh - ie if you're looking to gain 10lbs of muscle and you weigh 190, try to eat 200g of protein a day. Might not be the best theory, but as a general rule of thumb it should work ok for weight gain or weight loss really.

[Serif]

@ Abs workout - I started doing Turkish Get Ups..they are hard I like them though.

@ Gustave - What's an example of your dinner?

It's simple: Add more fats! Oils, butters...etc. You should be like Atreides and eat tons of ice cream!

Correct me if I'm wrong (I'm looking at you, Atreides/Meat)--is eating 350g protein for someone around 190lb aiming for 205lb excessive? Will your body be able to use all that protein?

Get steel cut oats if you must buy oats...
Baked chicken breast would probably last a week at most?
PB&J sandwiches stay fresh for at least a day, maybe 2, in the fridge. But...only good thing about that is the PB part.
Yes, you do need more veggies.
Add more nuts instead! Maybe even dried fruit. A little bit of dried fruit has tons of calories. :D

I don't really know if this is "eating clean"...as it's mainly shakes and... yeah. D:

I know from my experiences, I currently started eating 300+ and I am 250. I just started noticed I am getting a shit load more solid than I used to be.

What were you currently in taking with protein?

I would probably puke if I did 2g of protein a day, so 500 grams of PROTEINNNNNN MA. Wouldn't be too hard, would have to eat a lot more and not get it from shakes but I am currently doing 4 shakes a day.

[Gustave]

Eh, I didn't really mean clean as much as it wasn't going to be just eat anything I can get my hands on.

My dinner is usually baked/grilled chicken breast, steak/beef, or pork. Vegies are normally boiled,broiled, baked carrots,pea, or green beans.

[Sythe]

Hey everyone. thx for the advice ive been getting. Time for a few more questions. Is my lower back suppose to be sore after doing deadlifts? And is there anything i could substitute for power cleans? I just dont feel like i will be performing them correctly and since i work out alone i rather not risk it.

[shaddix]

just film yourself and post it

[Diamicles]

Hey everyone. thx for the advice ive been getting. Time for a few more questions. Is my lower back suppose to be sore after doing deadlifts? And is there anything i could substitute for power cleans? I just dont feel like i will be performing them correctly and since i work out alone i rather not risk it.

the 'top half' range of a deadlift (the range where you're moving the bar from just above your knees to full standing position) utilizes your lower back as well as your posterior muscle chain, so if you're not accustomed to doing deadlifts, then yes your back will probably be a little sore.

[Minnich]

Here's a good video, demonstrating and explaining how to do deadlifts properly.

My shins always hurt after deadlifts, lol. Need to start wearing pants.

[Gustave]

Any recommendations on proteins bars with good carbs/calories? Would be nice if I stash a box or 2 in my desk at work so I would only have to worry about 1 shake while I'm here.


Also is it just me or do you actually start enjoying gainer/protein shakes lol? It may be because of my new blender and I've been buying optimum nutrition / cytosports powders here lately.

[Meat]

lean body cookie bars, pop em in the microwave and they're so fucking good.

i know what u mean about the shakes, i've started to mix mine(isopure) with almond butter and mmmmmmmm mmmmm yum

[Osede]

There are a few protein bar that about 200 calories with 20g of protein. But after experimenting for different protein during the last summer, I end up sticking with the snicker marathon protein bar. It is between 20-21g with 270~290 calories. The only reason is that it taste so damn good.

[Weiing]

I enjoy think thins for it's roughly 220-230 calories and 20g protein or pureprotein 190-200 calories and 20g protein, but many people are iffy on sugar alcohols. I also like Cliff bars if I don't mind the carbs; but usually I try to stick with protein bars with low carbs, and decent calorie-to-protein ratio.

[richardd]

do any of you arch your back when doing really heavy incline/flat benching in the 2-4 rep range? i been hearing mixed things about it from bb.com and other guys i met with at the gym. one thing i always do is push down on my feet to help me get it off the holder, but i never thought about arching my back the entire time. it made my capacity increase, and allowed me to put on even more weight. my spotters said that "you're using muscles you never used before" but 24 hours later, and my back is feeling sore as hell. and not the good sore lol. its hurting on the rhomboideus. is this normal? lol. if its not going to cause any problems in the future, i have no problems exploiting this even more ;x

edit: Im lifting heavy lately because i want to utilize 100% of this damn eca stack lol. i usually do go this balls to the walls

[Moss]

richardd, I started trying the arched back form(where your upper back and butt are still against the bench) not too long ago for my 3x5's. I also moved my feet toward my head as far as possible, as in still on the ground but closer to the end of the bench with the bar over it, to make everything tight. I didn't experience any soreness but you are probably benching twice as much as me. I switched to dumbbells recently and haven't tried it since it is a bit harder to get in position.

I was warming up DLs at 135 yesterday, and around the third rep I started to get a soreness in a small area at the very base of my back. Is this a result of bad form?

[Minnich]

Not necessarily. Was it more of a sharp pain or a tightness? If it's pain, then yea maybe bad form. If it's tightness, then as far as I'm aware, that's normal. My lower back is usually kinda tight/tensed up after warm ups, but I can still do my 4x5's just fine and it'll be just as tight the whole time.

[Meat]

do any of you arch your back when doing really heavy incline/flat benching in the 2-4 rep range? i been hearing mixed things about it from bb.com and other guys i met with at the gym. one thing i always do is push down on my feet to help me get it off the holder, but i never thought about arching my back the entire time. it made my capacity increase, and allowed me to put on even more weight. my spotters said that "you're using muscles you never used before" but 24 hours later, and my back is feeling sore as hell. and not the good sore lol. its hurting on the rhomboideus. is this normal? lol. if its not going to cause any problems in the future, i have no problems exploiting this even more ;x

edit: Im lifting heavy lately because i want to utilize 100% of this damn eca stack lol. i usually do go this balls to the walls

it's a powerlifting trick, you arch your back to lessen the distance between top of the motion and bottom. also helps you recruit other muscles so that you can push more weight. what kind of numbers do you 2-4 with?

[Diamicles]

never liked the arched back form personally, too much risk for injury even if you're using a weight belt. chances for an upper abdominal hernia go way up using that form.

if you feel safe and can make it work for you, then by all means experiment with it and see how it goes.

[Gustave]

Ordered a box of Pro Max and a box of power crunch bars. I think I'm just gonna randomly buy different flavors for a while and check them out.

[Weiing]

You can buy power crunch bars at Costco...though it's only 2 flavors.

[sephir]

So the leg press at my new gym is kind of weird. Rather than a flat seat, it has a slanted bottom but straight back. For whatever reason whenever I try to use the leg press I start to get a weird pinch right on my tailbone. It doesn't ever get worse, but it feels like someone is poking me with something sharp.

Any clues?

[shaddix]

Tell the leg press to suck it and squat instead