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[despire]

I've now read a bunch of stuff more on Lean Gains and I'm getting the idea. I'm still wondering how I would be able to consume 240g of protein per day since it is recommended to eat 3g/kg of bodyweight and I weigh 80kg. I'm a student and currently eat quite a few eggs, cottage cheese and I'm trying to upp my chicken/minced meat intake. But 100g of minced meat has approx 20g of protein so I should eat 1,2kg of it daily which is a lot. How much of this should I be supplementing with whey?

Any tips guys?

 

[Domino Theory]

I've now read a bunch of stuff more on Lean Gains and I'm getting the idea. I'm still wondering how I would be able to consume 240g of protein per day since it is recommended to eat 3g/kg of bodyweight and I weigh 80kg. I'm a student and currently eat quite a few eggs, cottage cheese and I'm trying to upp my chicken/minced meat intake. But 100g of minced meat has approx 20g of protein so I should eat 1,2kg of it daily which is a lot. How much of this should I be supplementing with whey?

Any tips guys?

I eat a whole chicken after my workout. That's about 200g of protein right there.

 

[despire]

Thanks for the help. A whole chicken is definately doable. Hopefully your chickens are the same size as the ones here in Finland

Can someone tell me how much protein I should eat in the rest days? Do I need to eat a whole chicken everyday?

Edit:
And do I keep the fast even in the rest days? There isn't any definite answer to this on se LG site. It only says to eat 4 times a day minimum and more fats less carb. I guess you keep the 16h fast everyday to keep your body accustomed to it? Atleast that makes the most sense to me but I'd like if someone could clarify

 

[snoopen]

I eat a whole chicken after my workout. That's about 200g of protein right there.

Uhh what? I've never heard of a full chicken containing that much protein, nor is it recommended to eat that much protein in a /day/ (1.2g to 1.7g per kg bodyweight per day). 50g of WPI pwo is so easy to get in a shake. I can't tell if you're serious.

 

[IrishNinja]

working out with a buddy of mine who's trying to lose weight, and we need to add more cardio to his workout i'm thinking - would it be better to have him hit 25 minutes (or more?) before our after we do strength training?

we meet for that 3-4x a week so i'm thinking between that and having him lower the weights but do more reps, i might still be able to work out with him and customize his regiment to work better for his goals.

 

[Go_Ly_Dow]

Okay, I've read all the input and I'm going to greatly work on my weight. I already eat 3-4 solid meals a day so I'm going to work on snacking on things like nuts inbetween. At work at the moment, so when I get home I will post my diet and look for some recommendations.

 

[Dash27]

So who can do a muscle up in this thread? The answer is ME, and not YOU.

http://www.youtube.com/watch?v=1EKWhquE_uQ

Personally, I can do 1. But it's not pretty.

 

[xuchu]

Uhh what? I've never heard of a full chicken containing that much protein, nor is it recommended to eat that much protein in a /day/ (1.2g to 1.7g per kg bodyweight per day). 50g of WPI pwo is so easy to get in a shake. I can't tell if you're serious.

Is it 1.2-1.7g of protein per kg or per lb? per kg would be far easier for me. I actually struggle to get around 200g protein :S

 

[J Tourettes]

Is it 1.2-1.7g of protein per kg or per lb? per kg would be far easier for me. I actually struggle to get around 200g protein :S

I thought it was per pound.

 

[ezrarh]

It's per pound. 3g of protein per kg of bodyweight is reasonable.

 

[FallingEdge]

Uhh what? I've never heard of a full chicken containing that much protein, nor is it recommended to eat that much protein in a /day/ (1.2g to 1.7g per kg bodyweight per day). 50g of WPI pwo is so easy to get in a shake. I can't tell if you're serious.

Depends on your goals but you should eat at a minimum 1g per lb. Trying to get bigger so I'm trying to eat around 225-250g of protein a day.

*noms on chicken*

Suggestions?

legs?

I've now read a bunch of stuff more on Lean Gains and I'm getting the idea. I'm still wondering how I would be able to consume 240g of protein per day since it is recommended to eat 3g/kg of bodyweight and I weigh 80kg. I'm a student and currently eat quite a few eggs, cottage cheese and I'm trying to upp my chicken/minced meat intake. But 100g of minced meat has approx 20g of protein so I should eat 1,2kg of it daily which is a lot. How much of this should I be supplementing with whey?

Any tips guys?

As mentioned, just more meat and eggs would be your best bet. Milk as well. As for supplementing with whey, there is no set amount. I prefer to have my protein come from whole foods but I still have 2 shakes a day because it is easy to get in protein that way.

 

[Mr.City]

Ate an outrageous free meal yesterday, and the scale still goes down. Not only that, but I feel leaner than ever.

 

[Jason's Ultimatum]

Did 135 for 5 on standing OHP. That's a two rep increase from my three last week. Felt good, man. When I do standing OHP I make sure bend my kness and spring up when doing the press.

I'm probably going to stick with incline BB. It'll help with getting my shoulders stronger, too.

 

[parrotbeak]

Did 135 for 5 on standing OHP. That's a two rep increase from my three last week. Felt good, man. When I do standing OHP I make sure bend my kness and spring up when doing the press.

Sounds like a push press if you're using knees? OHP is hip drive but no knees. Good job though on the progress.

 

[Jason's Ultimatum]

I'm driving up with my hip. You have to keep your knees slightly bent, and then drive up with your hips, at least that's how I do them.

This woman is a BEAST doing them

http://www.youtube.com/watch?v=xDulY9AJc_c

EDIT-FUCK. Hmm. Well, guess you're not suppose to keep them slightly bent. Oh well.

 

[ezrarh]

Yeah, pure military press you keep your legs together and straight and only use your upper body.

 

[Jason's Ultimatum]

Well, I'm reading on T-Nation and other fitness sights to keep your knees slightly bent. Helps reduce the stress off your back and knees.

 

[Mr.City]

Without seeing it, what you're describing sounds a lot like a push press. No shame here; just don't confuse the two.

 

[HarryHengst]

working out with a buddy of mine who's trying to lose weight, and we need to add more cardio to his workout i'm thinking - would it be better to have him hit 25 minutes (or more?) before our after we do strength training?

we meet for that 3-4x a week so i'm thinking between that and having him lower the weights but do more reps, i might still be able to work out with him and customize his regiment to work better for his goals.

Cardio should be done after strength training, else you're tiring yourself out too much for weightlifting.

However, cardio isnt as effective at losing weight as weight training, and high weight/low reps is way better than low weight/high reps for both gaining strength and losing weight.

 

[ezrarh]

http://www.youtube.com/watch?v=SAXPJ3PfdyY

Is military press or barbell press. Push press seems to be you're describing Jason as already mentioned, which is a fine exercise but the amount of weight you can do is a little bit more.

 

[Enco]

With bent over rows, are you meant to pull the bar to your belly button or chest?

 

[MjFrancis]

I pull my rows into the upper part of my abdomen, as recommended by Rippetoe.

 

[reilo]

With bent over rows, are you meant to pull the bar to your belly button or chest?

You are supposed to pull the bar up vertically (completely) to beneath your sternum area. Imagine doing push-ups with your elbows close in to your torso, except in reverse.

 

[Brolic Gaoler]

With bent over rows, are you meant to pull the bar to your belly button or chest?

Close grip I hit belly button wide grip I hit just Below my sternum.

 

[Jason's Ultimatum]

http://www.youtube.com/watch?v=SAXPJ3PfdyY

Is military press or barbell press. Push press seems to be you're describing Jason as already mentioned, which is a fine exercise but the amount of weight you can do is a little bit more.

When he's coaching the woman, and he tells her to lean back since that's when the hips will be in use, when your'e leaning back at the same time you have your hips forward. So when you press up, you drive your hips back, correct? Also, are you suppose to have the bar behind your neck when you have the bar all the way up in the air?

 

[Enco]

Cool, thanks guy.

 

[entremet]

Ate an outrageous free meal yesterday, and the scale still goes down. Not only that, but I feel leaner than ever.

What are you doing? IF?

 

[ezrarh]

When he's coaching the woman, and he tells her to lean back since that's when the hips will be in use, when your'e leaning back at the same time you have your hips forward. So when you press up, you drive your hips back, correct? Also, are you suppose to have the bar behind your neck when you have the bar all the way up in the air?

To be honest, I haven't paid much attention to my hips when I do the exercise. On the topic of the bar behind the neck, if you look carefully at the top of the motion, the arms are aligned with the rest of the body. My take on it is that having it behind the neck helps with getting a full and straighter range of motion. I use to do it so that bar was just at the back of my head but recently I'm been trying to get closer to what Mark's talking about here. I feel it more in the upper shoulders with the full extension.

 

[JB1981]

When he's coaching the woman, and he tells her to lean back since that's when the hips will be in use, when your'e leaning back at the same time you have your hips forward. So when you press up, you drive your hips back, correct? Also, are you suppose to have the bar behind your neck when you have the bar all the way up in the air?

You can use your hips without using your knees. If you are slightly bending your knees, you are not doing a strict press. You are doing a push press. Like Mr City said nothing wrong with it, but it is easier for sure.

 

[balddemon]

legs?


.

deadlifts, hang clean, plyo, and hiit aren't enough? not to mention ~2 days of intense basketball a week?

 

[Mr.City]

What are you doing? IF?

Lyle McDonald's Rapid Fat Loss Diet using the Lean Gains style of fasting for 16 hours and eating for 8. It does a good job of blunting hunger.

 

[rage1973]

First day of IF and had my first workout on empty stomache and it went pretty well.
Squat 305 x 4
Deadlift 305 x 4
Straight Leg Deadlift 175 x 6
Leg Curl

Now I get to enjoy my first meal at 2:30 PM and got a footlong turkey sandwich with extra turkey and cheese.

 

[reilo]

First day of IF and had my first workout on empty stomache and it went pretty well.
Squat 305 x 4
Deadlift 305 x 4
Straight Leg Deadlift 175 x 6
Leg Curl

Now I get to enjoy my first meal at 2:30 PM and got a footlong turkey sandwich with extra turkey and cheese.

Hrmm, your deadlift number seems low compared to your squat.

 

[rage1973]

Hrmm, your deadlift number seems low compared to your squat.

Yeah I posted about this already.
Working on strengthening my grip.
Did some 225 x 12 deadlift to help with that.

 

[cuevas. PhD.]

deadlifts, hang clean, plyo, and hiit aren't enough? not to mention ~2 days of intense basketball a week?

No, do squats.

 

[IrishNinja]

Cardio should be done after strength training, else you're tiring yourself out too much for weightlifting.

However, cardio isnt as effective at losing weight as weight training, and high weight/low reps is way better than low weight/high reps for both gaining strength and losing weight.

makes sense, we'll definitely throw it in post-workout then.

to the second point: never heard that, strength training is better for him trying to shed weight than cardio, really? i figured him sweating more from us running was more ideal than even supersets on leg day. how so, exactly? also, you're sure he should stick with high weight/low reps? always heard the opposite for toning.

 

[rage1973]

makes sense, we'll definitely throw it in post-workout then.

to the second point: never heard that, strength training is better for him trying to shed weight than cardio, really? i figured him sweating more from us running was more ideal than even supersets on leg day. how so, exactly? also, you're sure he should stick with high weight/low reps? always heard the opposite for toning.

If he is serious about losing weight, the best way is working on your diet. I made the mistake of trying to work off my excess calories with more cardio. But it turned into an endless cycle of more cardio I was doing, more I was eating. And in the end, the weight loss pleteaued after a while. When I finally started working on my diet, I was able to get over the pleteau.

 

[IrishNinja]

If he is serious about losing weight, the best way is working on your diet. I made the mistake of trying to work off my excess calories with more cardio. But it turned into an endless cycle of more cardio I was doing, more I was eating. And in the end, the weight loss pleteaued after a while. When I finally started working on my diet, I was able to get over the pleteau.

you're absolutely right. the biggest factors hurting his effort are:
1) his sleeping habits are fucking awful. his job bounces him back & forth from opening to closing and he doesnt get more than 4-5 hours a day. that's gotta be hindering his metabolism.

2) i think he's recently started taking some drops/appetite suppressor type things, but even before that, he doesn't eat but a few meals a day. i'm trying to come up with something better, i know he's supposed to be eating 4-6 meals or something like that, but of course he's not eager to take in more carbs, etc. i gotta do some research to work on this, i know you're right and it's a bigger piece of the puzzle than the strength training.

 

[Mr.City]

Yeah I posted about this already.
Working on strengthening my grip.
Did some 225 x 12 deadlift to help with that.

It seems odd that your grip doesn't build along your deadlift. Do you use chalk at all? Do you use a mixed grip?

 

[rage1973]

It seems odd that your grip doesn't build along your deadlift. Do you use chalk at all? Do you use a mixed grip?

I have never used chalk and always use gloves when lifting.
I tried deadlifting without gloves and it gave me a better grip but I felt really uncomfortable so I went back to gloves. I have only been deadlifting/squatting for a month now and the last time I did either of those were probably about 10 years ago. But I have very very strong lower body compared to my weight and have been an active athlete for years.

 

[rando14]

I have never used chalk and always use gloves when lifting.
I tried deadlifting without gloves and it gave me a better grip but I felt really uncomfortable so I went back to gloves. I have only been deadlifting/squatting for a month now and the last time I did either of those were probably about 10 years ago. But I have very very strong lower body compared to my weight and have been an active athlete for years.

To improve your grip, you should ditch the gloves.

 

[Srsly]

you're absolutely right. the biggest factors hurting his effort are:
1) his sleeping habits are fucking awful. his job bounces him back & forth from opening to closing and he doesnt get more than 4-5 hours a day. that's gotta be hindering his metabolism.

2) i think he's recently started taking some drops/appetite suppressor type things, but even before that, he doesn't eat but a few meals a day. i'm trying to come up with something better, i know he's supposed to be eating 4-6 meals or something like that, but of course he's not eager to take in more carbs, etc. i gotta do some research to work on this, i know you're right and it's a bigger piece of the puzzle than the strength training.

http://www.leangains.com/

read everything you can on that site and have your buddy read it too

 

[Mr.City]

I have never used chalk and always use gloves when lifting.
I tried deadlifting without gloves and it gave me a better grip but I felt really uncomfortable so I went back to gloves. I have only been deadlifting/squatting for a month now and the last time I did either of those were probably about 10 years ago. But I have very very strong lower body compared to my weight and have been an active athlete for years.

http://startingstrength.com/index.php/site/platform_managing_calluses

 

[ezrarh]

I'm picking up shogun's habit of looking through random lifting videos:

Here's one of a 117 lb girl deadlifting 285 at Westside Barbell.

http://www.youtube.com/watch?v=h3f3zS0brJQ&feature=related

I'm thinking about doing a Westside based program after December. (This was before I saw the video btw lol)

 

[Cooter]

Anyone here basically achieved their goals and now they are just working on maintaining? I'm sitting at 185 (5'10 BTW) with around 10% BF. I like the way I look and have decided I'm not bulking this winter. I enjoy going in and training but I have to admit without pushing for higher numbers or attempting to cut up it has lost something. Pound for pound I am probably the strongest guy or one of them in the gym.

275x5 BP
130x5 DB press
165x5 OHP
315x5 Squat
12-15 pullups with 55 hanging
Big numbers on curls and tri pushes

I feel good about everything but I was wondering if anyone here has any tricks to add some motivation while maintaining.

 

[deadbeef]

Find another gym where you're the weakest person there

 

[Cooter]

Find another gym where you're the weakest person there

There are many people stronger than me at my gym but they are 225+. I don't have a desire to get bigger. Is it even possible to get stronger while eating 2000-2200 calories a day and staying at your current weight?

 

[Mr.City]

There are many people stronger than me at my gym but they are 225+. I don't have a desire to get bigger. Is it even possible to get stronger while eating 2000-2200 calories a day and staying at your current weight?

How do you weight category athletes do it? I wont lie; your press and bench numbers are really good, almost elite status. Your squat is not bad, and I don't see any deadlift numbers. You're at good point, but nothing world stopping. I think it's time to look at you value most and why you work out.

I should say become a competitive athlete, however I have a feeling that won't appeal to you. I find your post frustrating since it seems to me that you're going for a Men's Health cover body when you obviously have the ability to go much farther. However, you're in charge of you, and my input won't change that. Best of luck.

 

[Splash Wave]

Fairly consistent cutting broken by a bizarrely massive cashew+honey binge. I don't know what it is about that combination, but I literally can't stop once I start. Feels bad, man.

But I suppose there are worse things you could cheat with (still feels bad).

 

[Cooter]

How do you weight category athletes do it? I wont lie; your press and bench numbers are really good, almost elite status. Your squat is not bad, and I don't see any deadlift numbers. You're at good point, but nothing world stopping. I think it's time to look at you value most and why you work out.

I should say become a competitive athlete, however I have a feeling that won't appeal to you. I find your post frustrating since it seems to me that you're going for a Men's Health cover body when you obviously have the ability to go much farther. However, you're in charge of you, and my input won't change that. Best of luck.

I'm 32 with a torn ACL and 3 kids. I workout to get as strong as I can while still maintaining a physique that looks like I'm agile. My main goal is to be healthy which I believe I am now. I've been 205-210 and while my numbers were a bit higher I didn't feel comfortable being that large. Like I said, I'm looking for people in my situation that might have little things they do to push them self.