The official gym & weightlifting thread! rep #2

[Darth Handsome]

Doesn't matter if you're a body builder or a person simply looking to get into better shape - it's still good nutritional advice to follow. As I said to Blackshole, it might not be 'needed' depending on your goals, but it's still a good thing to aim for. Regardless, you're taking the discussion off the original topic.

Do you have any sources showing that 3 meals a day is as good if not better than 5-6?

I don't, other than personal experience & seeing what people around me have experienced. I personally prefer to eat more often, but it hasn't made any real difference for me other than controlling hunger. 2000 calories a day is 2000 calories a day, whether taken in three meals or in six.

I'm not arguing for or against either method, I'm just saying depending on the lifestyle of the individual, both ways work just fine. Again, in my experience.

 

[buzzbass]

I forgot to put this in my last post...

The main reason why I eat 5-6 meals a day is because I'm working to put on muscle. This means I need to be getting a steady intake of protein multiple times throughout the day because your body is only able to take in so much at a time. I try to get between 25-30 grams of protein in me per meal, for a total of 150 grams (give or take) a day.

unless you currently weigh 100lbs, that's not nearly enough protein

 

[Darth Handsome]

unless you currently weigh 100lbs, that's not nearly enough protein

Why not? That sounds like a pretty good amount to me.

 

[Dr. Cheese]

Thanks for posting this reminder. How are you feeling after your event? Are you better now?

I'm 80-85% back to normal. I have had a trick back since 1977, and I know the routine when I hurt it. I need to say that weightlifting really helped me develop a much stronger back when I first took it up seriously in the early 1980s. It's just that I think explosive lifts are just not good for me given my history of injuries and age. Of course there are people my age and older who do not have my issues, who would have no problem at all doing power cleans or Olympic style lifts.

 

[buzzbass]

Why not? That sounds like a pretty good amount to me.

1.5-2 grams of protein, per pound of bodweight, per day. you've got to take in tons, especially if you're not on the juice.

 

[Darth Handsome]

1.5-2 grams of protein, per pound of bodweight, per day. you've got to take in tons, especially if you're not on the juice.

Yeah, I've heard this before & I used to believe it. Never seen any evidence of it being necessary, however. I've also known a couple of people who subscribed to this train of thought & both came down with kidney stones. Coincidence? Maybe....

 

[jmattbassplaya]

1.5-2 grams of protein, per pound of bodweight, per day. you've got to take in tons, especially if you're not on the juice.

Never heard of that before besides from random guys on fitness forums... Most sites and books I've read put the range more at 1 gram per lb of body weight. Of course, a little extra couldn't hurt, but if you overdo it you run the risk of just adding on fat.

 

[Keano]

Most common I've come across is 1~1.5 g/lbm per day. More importantly:

this

Never seen any evidence of it being necessary, however.

and this

but if you overdo it you run the risk of just adding on fat.

 

[Darth Handsome]

Never heard of that before besides from random guys on fitness forums... Most sites and books I've read put the range more at 1 gram per lb of body weight. Of course, a little extra couldn't hurt, but if you overdo it you run the risk of just adding on fat.

That's what has worked best for me: 1 gram of protein, not 1-1/2 to 2. I've made the best gains by keeping my protein around the same as when I'm cutting, 150 to 200 grams a day, and actually gotten the excess calories I needed to make gains from carbs.

 

[buzzbass]

Yeah, I've heard this before & I used to believe it. Never seen any evidence of it being necessary, however. I've also known a couple of people who subscribed to this train of thought & both came down with kidney stones. Coincidence? Maybe....

the stones were probably due to lack of hydration over a long periods of time. I spun my wheels for years until I latched onto this advice. My gains have been steady and on-going since then. 155lbs @ 18% bodyfat to 225 lbs @10%, the results speak for themselves. This is @ 5'-8". My deadlift is currently 630 lbs for 6 reps, Squat is 495 for 6 reps, leg press 1000 lbs for 10 reps, bench is 125 lb DBs for 8-10 reps etc. I am 50 yrs old and can easily bury most folks 1/2 my age. I have been at it steadily for 25 yrs. I've been eating this way for 20 yrs. You tell me if it works.

PS, I've never juiced.

 

[buzzbass]

Never heard of that before besides from random guys on fitness forums... Most sites and books I've read put the range more at 1 gram per lb of body weight. Of course, a little extra couldn't hurt, but if you overdo it you run the risk of just adding on fat.

I'll give you that as a bare minimum. But if you're trying to gain lean mass, more is better. your body does not convert excess protein to fat, it cannot. you just wind up taking bigger dumps. excess carbs, on the other hand, get shuttled straight to the fat stores. most folks take in far too many carbs and need to retrain their bodies to work on other sources of nutrients. Again, my results current & past, speak for themselves. I welcome anyone who thinks they can hang with this "old man" in the gym.

 

[Darth Handsome]

I spun my wheels for years until I latched onto this advice. My gains have been steady and on-going since then.

And the only thing you changed from when you were spinning your wheels was a significant increase in protein?

 

[buzzbass]

pretty much. That, and cut back on my set totals per bodypart. I do far fewer sets than most folks but, and this is a big BUT, I do those sets at far higher intensity levels than most other folks. It's workout intensity & nutrition that builds mass. Look up Dorian Yates & Mike Mentzer's training methods. That's pretty much how I train. How much I gain is easily controlled by my diet, while leaving everything else mostly the same. This isn't rocket scienece folks, it's actually pretty easy. You just need to be brave enough to look outside of the box and find out what works for your particular body type.

 

[buzzbass]

Feel free to PM me and I'll give anyone my #. It's a lot easier to talk than type. I love to help folks out.

 

[Darth Handsome]

pretty much. That, and cut back on my set totals per bodypart. I do far fewer sets than most folks but, and this is a big BUT, I do those sets at far higher intensity levels than most other folks. It's workout intensity & nutrition that builds mass. Look up Dorian Yates & Mike Mentzer's training methods. That's pretty much how I train. How much I gain is easily controlled by my diet, while leaving everything else mostly the same. This isn't rocket scienece folks, it's actually pretty easy. You just need to be brave enough to look outside of the box and find out what works for your particular body type.

I used high intensity exclusively for several years & eventually plateau'd. I never could bust it, and I tried everything, including tons of protiein. What ended up getting results again was a split routine with pyramids & a surplus of carbs.

 

[Dr. Cheese]

the stones were probably due to lack of hydration over a long periods of time. I spun my wheels for years until I latched onto this advice. My gains have been steady and on-going since then. 155lbs @ 18% bodyfat to 225 lbs @10%, the results speak for themselves. This is @ 5'-8". My deadlift is currently 630 lbs for 6 reps, Squat is 495 for 6 reps, leg press 1000 lbs for 10 reps, bench is 125 lb DBs for 8-10 reps etc. I am 50 yrs old and can easily bury most folks 1/2 my age. I have been at it steadily for 25 yrs. I've been eating this way for 20 yrs. You tell me if it works.

PS, I've never juiced.

You have the classic proportions for a power lifter. A shorter person with thick muscles has perfect leverage for the three lifts. It's sounds like you taken care of yourself and avoided injury. I'm jealous!

 

[buzzbass]

the idea is to keep changing, so your body doesn't get used to your methods. I also do periods of more conventional traing, as a freshening break for my body. You know what I've found is also a great plateau buster ? A nice rest perod of 2-3 weeks with no weights at all. Then you come back fresh, rested, and usually stronger.

your body maybe more of a higher rep & carb type body, you need to find out what works for you. props to you for thinking about it, and changing things up. most folks would just sit around and bitch, then eventually quit. remember, bodybuilding is a marathon, not a sprint. the best results come from years of thoughtful effort.

 

[buzzbass]

You have the classic proportions for a power lifter. A shorter person with thick muscles has perfect leverage for the three lifts. It's sounds like you taken care of yourself and avoided injury. I'm jealous!

3 herniated discs (2 lower, 1 upper back), 3 rotator cuff & 1 torn bicep surgeries say differently. LOL. You know what they say....no brain, no pain

Dr. Cheese, I'd be happy to help you out. Let me know. All I can tell you is what has worked for me, and let you all be the judges

 

[Darth Handsome]

the idea is to keep changing, so your body doesn't get used to your methods. I also do periods of more conventional traing, as a freshening break for my body. You know what I've found is also a great plateau buster ? A nice rest perod of 2-3 weeks with no weights at all. Then you come back fresh, rested, and usually stronger.

your body maybe more of a higher rep & carb type body, you need to find out what works for you. props to you for thinking about it, and changing things up. most folks would just sit around and bitch, then eventually quit. remember, bodybuilding is a marathon, not a sprint. the best results come from years of thoughtful effort.

My body learns fast. Once it figured out the HIT, that method stopped working. Now I only use it to periodically, & doesn't have any results other than confusing my body enough so that when I switch again, it responds. Which sucks, b/c high intensity is, as you know, much more efficient time wise.

 

[1958Bassman]

But, re: protein consumption, how can someone determine how much they actually need, without going to a medical consultant? Too much protein is hard on the kidneys, as I understand it, especially in high temperatures and not enough depletes muscle, right? A larger person needs more protein in order to maintain muscle level but I'm wondering if there's some formula that considers weight, body fat/bone density, age, activity level, general health and muscle mass.