Love doing negatives on my last set of several exercises. besides pullups, putting a bench in the middle of the cable machine and doing cable fly negatives. woo sahn
I've never really watched my macros or caloric intake whatsoever. I've always been a hard gainer so I eat whatever I want. I'm starting to try and get somewhat of an idea of what I'm eating as I'm really pushing to hit 200 on the scale and this is gonna be a pain in my ass.
I used to think I was a hard gainer and then I spent a week tracking my macros and found out I was really on taking in 1600-1800 calories a day. I got on a 2600 calorie meal plan and now I've put on 15lb in the last 8 weeks
Is lifting really slowly a thing now? We have a trainer at our gym who is about 70 years old and has all of his clients doing this on almost every rep. Holyfield's kid is one of them (top 10 2016 rb) and he had him doing this with literally no squats, deadlifts etc. I assume he's incompetent but could certainly be wrong.
I'm still pretty new to it all but from the few things I've read I'm supposed to be shooting for 475 Carb-285 Protein-80 Fat (50-30-20) to bulk, so 3760 cals a day. 6'2", 190 pounds, ectomorph. If I eat that much I doubt I'll get anything done ever because I'll spend all my time shitting.
kinda easy to bulk if you like milk. in general i wouldnt worry about new lifters eating that much out of the gate. find your basal then slowly add or cut cals depending on your goals. dont rush. if you find yourself doing a lot of other activities you might need to more. if you hit a wall lifting add 100-200 etc. everyone is different. experience lifters and bb have to really dial in their macros because they know how much activity does what etc.
Isn't 285 of protein unnecessary? I really don't know, but I always thought you didn't need more than .8 grams of protein per pound. So 150g protein per day for you?
You may very well be correct. I just did some reading around and came up with those numbers after reading a few different articles I liked. I went with BWx2.5 for carbs, x1.5 for protein, and then tried keeping my cals close to 50-30-20. That^ combo gives me 3760 cals a day which right now seems like a fuckload but with my metabolism I'm going to have to go over 3500 cals a day. Keep in mind I'm trying to bulk.
two heaping spoonfuls of peanut butter chased down with a glass of milk that's like 500+ calories and 25g+ protein
I have a confession to make... I don't do front squats. In fact, I have done front squats only a couple times ever in my 30 years of existence. Phew, feels good to get that off my chest. That said, my programming calls for SSB squats. Being that I don't have access to an SSB at the moment, Lefever recommends front squats as an ideal substitute. So that's what I did today: Front Squats: 185lbs 3x4 + 1xAMRAP (7) - these were pretty fvcking easy. I think I can move up on these fast. Pause Deadlifts (Below Knee): 245 lbs 6x3 + 1xAMRAP (8) - Also pretty damn easy, but I haven't done pause DLs in a long time and I forgot just how taxing they are on the grip. Accessories were overhead triceps extensions and lat pulldowns. Week 1 in the books.
My biggest problem on front squats is keeping my elbows up when I'm fatigued. Front squats will make your squat skyrocket
I'm pretty excited about doing more of them, and I do think the carry over will be great to my back squat.
Deadlifted sumo today, gonna need some work, shit just feels weird. Stopped at 275, 3 x 10. Weight was easy, form was a bitch. Did conventional after for 385, 5 x 5. Then deficit dl 275, 3 x 8.
It's not gay if you beat their ass after. So I hear. Will give sumo another good run, then probably stick with conventional. Deficit deads felt great.
The barcode scanner when entering food on myfitnesspal is up there with the wheel and electricity for me.
You can take in that much protein if you want, plenty of guys do but most recent studies would suggest that much to be unnecessarily high. I think it is pretty much excepted that the old rule of 1 gram per pound of body weight is a pretty solid starting point that is high enough to add muscle without eating an unnecessary amount of protein. Everybody is different so you just have to figure out what works best for you. I'm a hair over 6 feet and 195 right now and having to cut on low 2000's calories. I can bulk on 2800 - 3000 calories. For some people those bulking numbers would still be cutting number(those people can fuck themselves) so just mess around with it and see what works.
Had a nonsense court ticket read some more of Desk bound while waiting. With all the warnings and studies referenced it kinda makes you wonder how you're supposed to sit down and read this damn thing if you're not supposed to sit down for long periods of time.
the way i've had it bro-science'd to me was that your body doesn't store extra unused protein as fat like it does with carbs and fats probably completely untrue. i just put in my goal calories and split % i want in MFP and eat what it tells me to. 244p/146c/43f sunday-thursday doing real well for me. friday and saturday times are tough
Wish that was the case but I don't think that is biologically possible. A lot of people are really effected by their carb intake so with protein that high your cutting out possible carbs. That's why I adhere to the advice that everybody is different and find what works best for you though. I'm not one of those people, I do perfectly well on lower carbs. I would say that 43 fats a day is getting low and I would probably bump those up. Your not staying strict on those on the weekend so probably making up for it but if you consistently had fats that low you might notice some hormone things.
What's the consensus on when to take your protein shake? If I'm going to drink one of them a day, does it matter if its in the morning, pre workout , or post workout? Result is the same regardless?
Nutrient timing doesn't really matter for athletic peasants like us. Just get in when its most convenient. I suggest you consume it when you're hungry so you are less likely to make poorer dietary choices.
It's still a calorie though. Excess calories are stored as fat whether that is protein, fat, or carbs.
Eh. The metabolic pathways exist but its almost no energy benefit for your body to do so. Here's a crappy write up about it. https://www.t-nation.com/diet-fat-loss/protein-will-not-make-you-fat