The official gym & weightlifting thread! rep #2

[i_got_a_mohawk]

Hmmm- I thought chicken had more than that, especially if it's trimmed.

For protein, is anyone eating wild game, rather than farm-raised critter? How about fish?

Cooked lean meats will have a protein content of ~25-30% by weight, there's a lot of water in there

Game tends to have the unpsides of better taste and being leaner.

This 200 squats program is excellent!

How far in are you? I managed to get about half way through it before injury pushed me off it. Gives a hell of a burn!

 

[Vorago]

3rd week & 3rd session, 30-38-27-27-40

I plan on moving on to week four in a couple of days.

I have to say, my crap knees never felt so solid.

Squating parallel/just past parallel really makes the difference.

 

[1958Bassman]

Cooked lean meats will have a protein content of ~25-30% by weight, there's a lot of water in there

Game tends to have the upsides of better taste and being leaner.

Yeah, I didn't consider the water content. I guess it would smell like burning hair of it didn't have that and some fat.

I'm surprised that I see more people eating beef, chicken and other standard farm-raised animal protein, rather than game. I don't eat much beef but I'm thinking about contacting the elk supplier North of here.

 

[i_got_a_mohawk]

Much of it is to do with price.

At least it is here. I have a pretty limited budget and can't justify the extra cost other than for treats, but to be honest, that is often the case even when it comes to a decent cut of beef at the moment.


Vorago, good to hear you're feeling the results!

 

[buzzbass]

I consume quite a bit each day as well. I typically get close to 270 g with a morning protein shake (1 cup protein + 3 cups 2% milk + 1 cup frozen blueberries), a pound of meat + veggies at lunch, and whatever my wife cooks in the evening.

I might be getting less-than-optimal distribution by not spacing it out through the day, but this is what is working in terms of scheduling.

ian

there's no way that shake has 270 grams of protein. 55-60 grams at most

 

[buzzbass]

This is what I was referring to earlier. Sometimes life gets in the way of eating six times a day, and fewer, larger meals are necessary, which I dont think makes a difference.

FWIW, the body can digest , maybe, 50 grams of protein at a time. The rest just goes to make dookie. I overshoot this by 1-20 grams a meal, just so I know that there's no way I'm coming up short. Trying to take in the 270 grams, mentioned above, would be wasteful to say the least.

 

[i_got_a_mohawk]

there's no way that shake has 270 grams of protein. 55-60 grams at most

I think he means he gets 270g of protein from the shake, lb of meat and the meal his wife makes him.

 

[buzzbass]

Noooooo. Pay closer attention to the nutrition labels on foods in the near future and you'll see that very few things will give you lots (at least 25g per serving) of protein without packing on a lot of extra calories and fat as well.

Him being able to take in that much protein without hitting a calorie surplus everyday is unreal.

where the calories come from is far more important than the actual amount of calories. excess calories from protein won't make you fat, if anything it'll speed up your metabolism, because your body works harder to digest protein. Now excess calories from fats or carbs is a totally different story

 

[i_got_a_mohawk]

where the calories come from is far more important than the actual amount of calories. excess calories from protein won't make you fat, if anything it'll speed up your metabolism, because your body works harder to digest protein. Now excess calories from fats or carbs is a totally different story

Again, your body can convert excess protein into fat. It gets broken down into peptides, then amino acides. Excess amino acids are converted to sugars (glucose) in the liver. Excess glucose is converted to fat.

 

[buzzbass]

I think he means he gets 270g of protein from the shake, lb of meat and the meal his wife makes him.

that's still too much per meal. there's no way his body is utilizing all that. I'll bet he's wasting at least 1/2 the protein in each of those meals.

 

[Darth Handsome]

that's still too much per meal. there's no way his body is utilizing all that. I'll bet he's wasting at least 1/2 the protein in each of those meals.

There are some who would suggest a lot of the 400 grams or so a day you are taking in yourself is being wasted as well. I wish there was a definitive answer on this kind of shizzle.

 

[buzzbass]

Again, your body can convert excess protein into fat. It gets broken down into peptides, then amino acides. Excess amino acids are converted to sugars (glucose) in the liver. Excess glucose is converted to fat.

Bullshiz(with a Z). On a high protein diet, your body will burn those excess calories for fuel. The body only stores excess blood sugar as fat. With my diet, there aren't many carbs to begin with. I've trained my body to use protein as it's preferred energy source. If I started eating a bunch of carbs now, I'd get fat in a hurry. It's hard, and it takes time, but you can alter your metabolism & how your body uses the calories you provide

 

[buzzbass]

There are some who would suggest a lot of the 400 grams or so a day you are taking in yourself is being wasted as well. I wish there was a definitive answer on this kind of shizzle.

I know that I'm wasting some of what I take in. I'm fine with that. I just want to insure there is no protein deficit. Those same people are also the ones who have been training for years and complain that they're still a pencilneck, yet can't figure out why.

 

[i_got_a_mohawk]

Call whatever you want. It's established science.

All this means is you are burning all the fuel you are giving your body. Even though protein and carbs have the same gram-for-gram calorific value, it takes more energy for your body to convert and store excess/unneeded protein to sugars and fats. If you are only over consuming a bit and are exert a lot of energy, of course you're not going to gain extra fat, you're burning it off.

 

[buzzbass]

Call whatever you want. It's established science.

All this means is you are burning all the fuel you are giving your body. Even though protein and carbs have the same gram-for-gram calorific value, it takes more energy for your body to convert and store excess/unneeded protein to sugars and fats. If you are only over consuming a bit and are exert a lot of energy, of course you're not going to gain extra fat, you're burning it off.

while carbs & protein may have the same caloric value per gram, their effects on your glucose & insulin levels are completely different. When judging how likely calories are to be stored as fat, glycemic index(or how much it makes your insulin spike) is the most important factor. Simple sugars provide the biggest insulin surge. Complex carbs are better, but still result in an insulin spike. Whereas protein causes little to no insulin reaction. Especially in a low carb situation.

 

[Chebass88]

there's no way that shake has 270 grams of protein. 55-60 grams at most

The protein powder is a custom mix ordered from truenutrition.com, consisting of 50% calcium caseinate, 25% whey, and 25% egg white protein. I had some pretty good results on the Ironmind "Just Protein", but do not want to pay that high of a price.

From the nutritional information provided on the website for that blend, it contains 27g protein for every 30g serving. I use one cup, which contains 4.74 servings, or 127g protein. Adding 3 cups of whole milk results in 192 total grams of protein. I estimated that to be roughly true for 2% milk, although I have not yet directly calculated it. The other potentially questionable number is the bulk density of the powder. From some numbers I found while hunting around, I used a value of 3-5g/tsp. I used the lower value (3g/tsp) in my calculation, so I should say that it contains *at least* that many grams.

Regarding the absorption and processing of that much - I am not sure, and am not about to measure the protein content of my waste to find out.

 

[buzzbass]

continue to waste your money, it's yours afterall. just know that you're proably wasting 50% (or more) of what you are taking in, when you do huge servings like that.

 

[Chebass88]

Definitely not interested in wasting money. So, 50-60g/meal, 4-5X/day would be better, in terms of absorption & use?

 

[jmattbassplaya]

Is that shake meant to last you a day or is it a single meal? I couldn't even imagine drinking that whole thing at once. A typical 12-16oz bottle is usually more than enough for me, and it'll provide me 30-40g of protein (depending on how I make it).

I could probably afford a little more protein in my shakes, but anything over 50g is definitely a waste of protein and money. I'd take a month off from those shakes of yours and cut their size down to something around 50g, record your progress, and see whether or not you're maintaining or losing size. You might be surprised with what you find. Keep track of your body fat %, too.

 

[Darth Handsome]

Here's the rub with all this (and this is in no way an attempt to proclaim anything said here is wrong): I've read a ton of so-called facts on nutrition and I've never come across any set-in-stone, all-experts-agree, undeniable "fact" regarding the amount of protein the body can absorb "at once". What does that even mean, anyway? In one minute? In ten minutes? In an hour?