I'm not trying to convince anyone of anything.
I've read the studies that are linked in the articles and it is something I personally follow, with great results.
If you want to eat 60 grams of protein in one sitting, have at it!
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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I'm not trying to convince anyone of anything.
I've read the studies that are linked in the articles and it is something I personally follow, with great results.
If you want to eat 60 grams of protein in one sitting, have at it!
UUUGGGGGHHHHHHH
First, the argument here is that oatmeal is a adequate source of protein, not whether or not it has benefits in shakes or what not. 5 grams per half cup is about 10 grams per cup.
How exactly am I calculating my macros wrong if I don't want a source of protein that is coupled along with 27 grams of carbs per serving? If you want protein, then eat something rich in such as various meats.
UUUUUUGGGGHHHHHHH
Adequate != good, which is what I said. Obviously you won't be fine just eating oatmeal. I eat plenty of other sources of protein. Having said that, I get about 30 grams of protein a day from oats. I'd consider that a good source. Still well within my macros too.
I did not mean to convey that you should only eat oats as a source of protein and exclude all other sources. But it is a good source, which doesn't have some of the problems of things like red meat, and also has lots of fiber, magnesium, etc.
MrToughPants
Brian Burke punched my mom
Well that's good then but don't pass off magical numbers as fact.
Everyone is different. Genetics, diet, life style, training many more factors involved where your body will determine what is needed.
I actually consume 75g in one sitting.
Price Dalton
Member
Then you could link them here, too, right?
No carnivore would survive if they had to eat 25g of protein every few hours for effective digestion.
Last time I checked, we aren't carnivores.
We still eat meat. The same principal still applies to our hunter and gatherer ancestors.
edit:
Here's an article on it (with references):
http://www.wannabebig.com/diet-and-...ch-protein-the-body-can-use-in-a-single-meal/
Dude, it's on bodybuilding.com, it MUST be true.
I am hell bent on actually losing weight. As of now I do not have a dietary plan and just eat whatever I can. I need help constructing a dietary plan. I'm not sure what to eat, how many meals a day to have, what time I should eat a particular food group, etc. I'm a college student and I can't cook. Any work around this?
Oh I'm sure it fluctuates. That is why I said around 25 grams. I realize the range varies a bit.
I originally read this when I first started lifting, years ago.
It seems like every month people change their mind as to what is what, and the science is constantly morphing.
Since I've been happy with my gains, I've sorta stopped researching it online.
I read some book called "Scrawny to Brawny" (http://www.amazon.com/dp/1594860882/?tag=neogaf0e-20) years ago, and the protein range they suggested is the same I originally read online: about 25-35 grams in a sitting.
TBH, if I eat the amount of protein some of you people are saying, I get terrible protein farts all day.
If eating 75 grams in one sitting works for you, then go for it. I tend to eat many small meals vs large ones to begin with, so I really wouldn't get all that much protein in one sitting regardless.
I'm on my phone, but I'll check out the link later. Thanks!
Like I said, I'm originally quoting information I learned a long, long time ago and haven't really kept up with it the web in regards to fitness since.
I've basically kept the same routine, nutrition wise, and have only really changed the exercises I do.
HarryHengst
Member
FInd out how much calories you need to stay at your weight through the Harris-Benedict equation and substract 500 calories from it.
You probably want to lower your amount of carbs and up your proteins and fats, so eat lots of vegetables, meat and fish. You should shoot for a 40/40/20 protien/fat/carbs split, or perhaps 40/30/30 protein/fat/carbs. I like this site to give me some quick ideas of what i can eat. The site can also calculate how much you should eat to lose weight according to the above equation.
How many meals and what to eat when isnt as important afaik, although there is some disagreement i think. Some people advocate 6 meals a day, or no carbs after 4 PM or such things. Not sure if it all really matters, just be sensible about it and it should be fine. I do hope you can at least cook things like eggs, bacon, or other meat and/or fish. If not, welp, better start learning some basic cooking skills.
The first step is calculating a caloric deficit based on your weight, activity level, etc.
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Then it's just a matter of picking out the foods that will make your calories and your macros, and then comes the hard part, actually putting it into effect. Why can't you cook though? How are you getting your food if you're poor and can't cook?
The whole number of meals, stoking dat metabolic fire (of your desire), myth is just that, a myth. You can eat a particular food group any time you want.
Anyone who can read can cook.
Charmicarmicat
Banned
Was just wondering if anyone can give me advice about sit-ups. I think I have correct technique, making sure I use my ab muscles to pull myself up, but my neck starts hurting after about thirty and it feels like I'm straining it. I've tried supporting my head with my hands but still get the feeling. Is there anything I can do about this, or any alterntive exercises I can do? Thanks.
cuevas. PhD.
Member
Squats and deadlifts.
Don't do situps if you can avoid them. Lots of strain on the neck and back. Beyond cuevas recommendation, which is meant to tell you that if you do big compound movements you don't need to add any ab asistance work, you could try the following:
Planks
Hanging leg raises where you really slow down the negative (when you're lowering your legs)
Reverse crunches
Ab Roll Outs - I like doing these but you really need to keep good form to not screw up your back.
In general, doing ab exercises on the floor is bad for your back, your neck, and sit-ups specifically don't come close to working that entire part of the body. If you want to do ab work away from the gym, try floor Pilates [POP Pilates: Intense Ab Workout (Actually one of this woman's easier ab workouts)]. Pilates really focuses on the quality of the movement and the stabilization of your entire core, so you'll get a fuller, safer workout. Tons of golfers, basketball players, and many actors and dancers do it, so it's good stuff.
ETA: And like Brendonia recommends, taking you're ab work off the floor is definitely preferred over sit-ups. Planks are easy enough to put in at the end of a workout, and they give great results.
But, honestly, if you're doing compound lifts at the gym, there's not much of a need to do core-specific exercises. If I remember correctly, nearly all of the exercises listed in the OP work your core in some way.
Luscious LeftFoot
Member
Bro-science isn't real science.
MrToughPants
Brian Burke punched my mom
Front squats are good. If you can FS 400+ deep without a belt your abs/obliques should be in good shape.
An exercise I've done is lying leg raises but with my arms extended together behind my head holding a weight palms up about 1-2 inches off the floor.
HarryHengst
Member
Let me tell you these three secret, easy steps to lose stomach fat i heard from this bro in the gym who can curl 100 kilo's!
Brolic Gaoler
formerly Alienshogun
Great workout today, last set for military press for this cycle (supposed to be 5/3/1) and did 5/3/4. So I ended military press 220x4. Felt good as hell, at first I was disappointed at just 4, but then I realized I shouldn't by the philosophy of the program. I still made the routine my "bitch." So that righted my mind.
Can't wait for deload next week and bumping up for next month's go.
Oatmeal bro, oatmeal.
Can't wait for deload next week and bumping up for next month's go.
Oatmeal bro, oatmeal.
Charmicarmicat
Banned
Awesome, thanks for the replies. I'm actually doing squats as part of my routine too, so I'll continue with them and replace the sit ups with something else.
Well fitness Gaf, I have a question. It's been about 2 months since I've taken more than one or two days off in a row, either running, long hikes, or heavy lifting 5 out of 7 days a week. Would it be terrible for me to take a week off from the heavy stuff and stick to some short hikes for a few days? I'm feeling lazy/tired and I'm not sure if I'm just being lazy, or need some time off. Thoughts?
As a side note I've been super motivated to get other shit in my life done, but have been dreading my workouts hard for the last week.
As a side note I've been super motivated to get other shit in my life done, but have been dreading my workouts hard for the last week.
Guys, my left triceps and chest muscles are stronger than my right. To be brutually honest, I believe its because I jack off with my left arm. Anyway to fix this? (apart from using my right arm to jack off) Just keep doing what i'm doing in terms of tricep and chest exercises and they'll eventually even out? It's not somethng visible, but in terms of reps. If I had to put a number on it, my left tricep is probably 30% stronger.
It's fine, nothing wrong with that. I take a few extra days off every 5 or 6 months.
Battle damage adds up. You're not being lazy; listen to your body.
Evilore has it right. Listen to your body unless it tells you to eat nothing but ice cream and fast food for a month.
Chittagong
Gold Member
started PT sessions to whip myself into shape. Goal is to shed some 30kg eventually over a long time - no crash diets for me.
Program is twice a week 0730AM, Monday (weights) and Friday (boxing), with the intent that I do two cardio exercises myself in mid between (spinning / running / swimming - maybe pump).
First weight training this Monday with the log like thing, doing squats and stuff. Hardest exercise I have ever done. Have insane DOMS at the moment, thinking of going to spinning tomorrow early morning to flush the muscles... is that how it works?
Also, currently tracking at around 2000kcal daily, would that sound about right? My PT said that he wants to observe eating patterns for a while before starting to adjust items one by one. Again no fad diets but sustainable lifestyle is my goal.
Program is twice a week 0730AM, Monday (weights) and Friday (boxing), with the intent that I do two cardio exercises myself in mid between (spinning / running / swimming - maybe pump).
First weight training this Monday with the log like thing, doing squats and stuff. Hardest exercise I have ever done. Have insane DOMS at the moment, thinking of going to spinning tomorrow early morning to flush the muscles... is that how it works?
Also, currently tracking at around 2000kcal daily, would that sound about right? My PT said that he wants to observe eating patterns for a while before starting to adjust items one by one. Again no fad diets but sustainable lifestyle is my goal.
That sounds fine. Their isn't a lot of factual information around DOMS. Anecdotal evidence says that stretching/working out helps it go away, but that isn't exactly a scientific answer. The general consensus around here is that you can basically just ignore it and do your thing as long as it is just DOMS and not an actual injury. One thing I can tell you for sure, after two weeks of any given exercise you will almost never get sore from that motion as long as you aren't increasing the intensity incredibly quickly. Work through it, and as long as you stay with it, you won't have to work through it again.
I'm 5'11'' (6' on a good day) and have been losing 1-2 pounds a week eating just over 2000kcal a day with a lot of workouts mixed in. I also purposefully overeat on days when I know that I burn a ton of extra (12 mile hikes burn a TON of calories.) I aim for about 2000Kcal net (so less my workouts).
Also thanks for the input guys, I'll do some nepa over the next week and hit the gym hard again on tuesday.
Chittagong
Gold Member
Thanks Bealost. Getting to 2000kcal net is pretty hard though. Say I do 3-4 exercises of 600-800 calories a week, that's some 1800 - 3200 cal extra I should eat on top of the daily 2000 cal, so up to almost 500 cal extra daily, a tough feat when my mind is doing exactly the opposite. I suppose binge drinking on a Friday wouldn't count...?
lol what, it's not because you're jacking off with one hand. Everybody has a little more strength and motor skills in their dominant side. Use dumbbells.
Brolic Gaoler
formerly Alienshogun
More likely from lack of hydration than lack of a banana.
In order for water to do it's intended effect and hydrate you, you need electrolytes. But yeah, correlation does not imply causation.
Baraka in the White House
2-Terms of Kombat
Here's a question for the group:
Ever since I started lifting weights (usually three or four days in a row focusing on chest/abs, biceps/triceps, back/shoulders each day; fourth day is almost always pure cardio) I periodically develop an ache in my sternum/breastbone region that can turn into a sharp pain if I do things like twist my upper torso or flex my pec muscles by bringing my arms together. It usually goes away after a few days and is often accompanied by my sternum "popping". Literally imagine your knuckles popping, only the sensation comes from right dead center between my pecs. Sometimes it pops for a few days even without any ache or pain to go with it; I can throw my chest forward and my shoulders back and hear/feel it.
What is this?
Ever since I started lifting weights (usually three or four days in a row focusing on chest/abs, biceps/triceps, back/shoulders each day; fourth day is almost always pure cardio) I periodically develop an ache in my sternum/breastbone region that can turn into a sharp pain if I do things like twist my upper torso or flex my pec muscles by bringing my arms together. It usually goes away after a few days and is often accompanied by my sternum "popping". Literally imagine your knuckles popping, only the sensation comes from right dead center between my pecs. Sometimes it pops for a few days even without any ache or pain to go with it; I can throw my chest forward and my shoulders back and hear/feel it.
What is this?
Brolic Gaoler
formerly Alienshogun
There's a few guys here with this issue, I'm glad I'm not one of them. Hopefully one of them can help you, but I believe one quit weightlifting all together and went to body weight stuff, but I could be mistaken.
Any chance you could back off the weight and see if the same thing happens? Perhaps your tendons/bones/muscles are not yet "ready" for what you're doing.
Baraka in the White House
2-Terms of Kombat
Funny thing is this most recent bought of aching has started even though I've been skipping the gym entirely for almost a week. The last time I hit it I did mostly chest exercises but nothing extremely strenuous.
Brolic Gaoler
formerly Alienshogun
Wait, the pain is coming without any work being done atm? You might want to see a doctor.
Baraka in the White House
2-Terms of Kombat
It came on pretty suddenly at work. The ache isn't the radiating kind, it's pretty much isolated directly over the sternum and is only really noticeable when I do the aforementioned pumps or stretches. No popping yet, though it's not uncommon for it to pop.
Brolic Gaoler
formerly Alienshogun
I'd see a doctor for that and ask him what it is. But that's just me; I think this is something limited to really skinny people. I seem to recall my wife saying the same thing happens when she does certain things (she's 5'7 128). I don't know wtf it could be though.
No music here.
So, I was feeling reckless at the gym a few days ago. Decided that I was ready to try and push through my previous one rep max on back squats. So, I hit it for 265 for two sets of five, then repped out a set of ten at 265. The craziest thing is that it's the first time my knees hadn't hurt after lifting like that in about a year.
Not sure if it's the sleeves, the stretching, or the Glucosamine, but my knees and hips are doing amazing. Gonna try and pull 315 on my deadlifts for twelve tonight just so I can make myself feel like a boss in the gym like I did before I injured myself. I'm finally getting my body back to where I want it. Feels good to have a 36 waist w/ broad shoulders and not rocking over 15% body fat.
Not sure if it's the sleeves, the stretching, or the Glucosamine, but my knees and hips are doing amazing. Gonna try and pull 315 on my deadlifts for twelve tonight just so I can make myself feel like a boss in the gym like I did before I injured myself. I'm finally getting my body back to where I want it. Feels good to have a 36 waist w/ broad shoulders and not rocking over 15% body fat.
Brolic Gaoler
formerly Alienshogun
I don't need music, whenever I lift the heavens open up and this plays.
http://www.youtube.com/watch?v=a3JSbOt7CLo
Jason's Ultimatum
Member
There was a study that listening to your own music increases your intensity by 10%.
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