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Ask a Fitness Model - Page 41

post #601 of 962
"How Much Protein?"

www.bradpilon.com
post #602 of 962
After keeping track of my diet, I've learnt that my daily calorie intake is only around 1800. I'm thinking I need to go on a weight gainer to up my calorie intake. Which brand(s) should I consider? Obviously I want to stay away from supplements with a high sugar content but after that I'm not sure what I should be looking for.
post #603 of 962
What are your goals? Probably don't need weight gainer. Eat an extra couple eggs or throw some natural PB in your protein shake.
post #604 of 962
Quote:
Originally Posted by RedLantern View Post
What are your goals? Probably don't need weight gainer. Eat an extra couple eggs or throw some natural PB in your protein shake.

Want to gain 5-10 pounds. I'm currently 160 lbs, up 5 from January 1st but I haven't gained anything in a few weeks.
post #605 of 962
Post a typical day's diet that adds up to 1800 calories and we can offer suggestions on how to increase it with natural food instead of weight gainer shakes.
post #606 of 962
is there anything wrong with pot roast (chuck) as a source of protein? I just brown in a couple tablespoons of olive oil and then add onion soup mix and water and simmer away. It's tasy and easy to make 3-4 lbs of meat at one time.
post #607 of 962
Also I have supplemented my original big 6 (well, either squats or DL on any one day) 5x5 with the following program (3x per week, 1x per week switch out squats with DL and SLDL with split squats). I have supersets to improve conditioning and save time. It probably takes 30-40 seconds between exercises so I don't know if they are true supersets but it get my HR up a lot more than standing around for 1.5-2 mins per set. Assuming that I maintain intensity, does this look ok?

Supersets:
Flat Bench 5x5
Squats 5x5

Pull-ups 5x5
Calf raises 5x5

Military Press 5x5
Tbar row 5x5

Dips 5x5
Single Leg SLDL 5x5

Curls 3x10
Pushups (feet elevated) 3x10

Ab wheel
post #608 of 962
Do you do that every day you go to the gym? Is it not better to do two muscle groups or so per work out?
post #609 of 962
^no, not better for any real reason. whole body 5 x 5 is fine
post #610 of 962
Thread Starter 
Quote:
Originally Posted by Contingency Plan View Post
I used to start every workout with deep squats, but since injuring my shoulder in a bike crash, this is problematic.

Can I sub in deadlifts for leg work? Or would I need to alternate deads with something like front squats in order to get a full and balanced leg workout (a friend thinks that doing just deads will target the posterior chain way more than the quads).

leg press is an adequate substitute for squats. squats are a push and deads are a pull is probably the simplest way of explaining it. I think it was Yates who preferred leg press to squats altogether.

Quote:
Originally Posted by Contingency Plan View Post
Another question: why does everyone act like carbs are the enemy? As long as you're getting your protein, surely it doesn't matter from which macronutrient the rest of your calories come from?

They aren't the enemy. I love them like a fat kid loves cake. Just be careful with them and you'll be fine. (i.e. don't eat cookies, cake, and ice cream before you go to bed)

Carbs taste good, can be highly processed, and people overeat them.

Quote:
Originally Posted by Cavalier View Post
I am a younger guy and thin. I need to put on weight, and don't care if it's fat at this point. I've been drinking evaporated milk mixed with a coke once or twice a day for an extra 1500 or so calories. I haven't heard of other people doing this (I googled), am I crazy?

Yes. Wow...

Quote:
Originally Posted by thekunk07 View Post
^i promise never to underestimate people's stupidity again.

I'm still dumbstruck

Quote:
Originally Posted by Cavalier View Post
I know coke isn't good, but a can day is something I am not going to worry about.

I don't have any weight gainer products, only protein shakes that have may be 300 calories.



For a lazy skinny kid who just needs fat, is this really that bad? I am not worried about making muscle at this point

The coke isn't the only problem. The laziness is. A lot of this thread is geared towards getting in better shape and looking better. Adding fat is a bit counterproductive...

Quote:
Originally Posted by thekunk07 View Post
i will argue that with the caloric deficit i've been running, i would never have preserved this much muscle without all the protein i'm eating, @ 325g/day

I like protein and I'm sticking to it.

Quote:
Originally Posted by Stazy View Post
After keeping track of my diet, I've learnt that my daily calorie intake is only around 1800. I'm thinking I need to go on a weight gainer to up my calorie intake. Which brand(s) should I consider? Obviously I want to stay away from supplements with a high sugar content but after that I'm not sure what I should be looking for.

You can probably do it without, but you definitely need to up the kcals imho. Cytogainer was always particularly popular for the low-sugar weight gainers. I used to work near a SEAL training camp and we also got a lot of Dept of Energy guys - they all swore by it. The only time I've ever taken a weight gainer is a few minutes after a workout, so I don't mind the sugars then. I think cytogainer has maltodextrin which acts somewhat similar to sugar iirc as far as insulin is concerned though it's labeled "complex." *shrug*

Quote:
Originally Posted by RedLantern View Post
is there anything wrong with pot roast (chuck) as a source of protein? I just brown in a couple tablespoons of olive oil and then add onion soup mix and water and simmer away. It's tasy and easy to make 3-4 lbs of meat at one time.

I may get one and throw it in the crockpot today. That sounds pretty good. I too use onion soup mix - when sodium is an issue that's dropped though obviously. as is anything with taste.

Quote:
Originally Posted by RedLantern View Post
Also I have supplemented my original big 6 (well, either squats or DL on any one day) 5x5 with the following program (3x per week, 1x per week switch out squats with DL and SLDL with split squats). I have supersets to improve conditioning and save time. It probably takes 30-40 seconds between exercises so I don't know if they are true supersets but it get my HR up a lot more than standing around for 1.5-2 mins per set. Assuming that I maintain intensity, does this look ok?

Supersets:
Flat Bench 5x5
Squats 5x5

Pull-ups 5x5
Calf raises 5x5

Military Press 5x5
Tbar row 5x5

Dips 5x5
Single Leg SLDL 5x5

Curls 3x10
Pushups (feet elevated) 3x10

Ab wheel

It's not really a superset but I kind of see what you're doing. If you're supersetting it would be more Bench directly followed by squats then take your 30-40s rest. It's not something I would do personally, but to each their own. Piss on doing bench followed by squats - i'm way too much of a wimp.


On protein / IF debate:
"In theory, theory is the same as practice. In practice, it's different . . ."

I'll let someone else guinea pig it; I simply can't get behind it right now. The length of the studies brings a few questions up too - I'd be interested in long term (say a year down the road). I've talked to a handful of people who like it, and many many more who don't. This isn't meant to be a slight but I thought it was ironic that the "fitness world" overrates and overconsumes protein, but on a whole - who looks best?

I can agree that 40+g/protein every meal is almost certainly overkill. But so what...it's not like it just won't get digested and disappear. It won't all synthesize to muscle of course, but again - so what? Neither does carbs or fat which you'll be eating more of in place of protein to hit your cals. I've done very cal restricted diets before and I lost an absurd amount of weight very very quickly (ymmv, etc. etc.). Train hard and use the calories. The protein will get absorbed and I simply look leaner when my kcals come from protein rather than carbs - particularly at night. If I stall my snacks get smaller and that encompasses less protein typically (i.e. maybe a small handful of almonds instead of a shake).

I think a lot of the appeal is people have the option of eating what I'd consider "cheat" foods on a regular basis. I feel like absolute shit on the occasions that I eat more than a few cookies or a single piece of cake or whatever.

In all seriousness though - try IF if you like the idea. My schedule, while busy, allows for meals and intense workouts. I don't like eating heavy meals, and I don't feel well on cheats. Right now it just doesn't work for me. I'll follow the early adopters/early majority in the innovation curve. For now, 5-6+ meals with high protein & moderate/high carbs. I'm not trying to say it's the right or wrong way of eating, but I am saying that calling "standard" high protein diet wrong is silly considering how good people who use it look.
\t
Quote:
Originally Posted by thekunk07 View Post
^no, not better for any real reason. whole body 5 x 5 is fine

Not better or worse imo. Just different. One may be preferred depending on your goals and where you are currently.
post #611 of 962
Quote:
Originally Posted by Noir. View Post

Not better or worse imo. Just different. One may be preferred depending on your goals and where you are currently.

I see, well I don't have a huge problem putting on size (for my weight/body type/height), but I find it a little hard to cut down body fat%. I want to retain my muscular size, as in not getting any bigger but not getting any smaller, but I would like to cut down the body fat.

I currently work out 3-4 days a week and I do no cardio whatsoever as I don't do treadmills and it's just now warming up enough to run outside here in Atlanta (for my liking).

I probably don't eat as well as I should... this is the hardest part for me. I'm descently strong, definitely not as strong as I used to be when I was training with a partner. I was able to squat 245lbs at 4 reps (I almost passed out lol) and I could max a 225 flat bench, I've never been a strong bench. All of that was at 160lbs 5'7 about a 38' chest 30' waist, not really that big.
post #612 of 962
Quote:
Originally Posted by Noir. View Post
leg press is an adequate substitute for squats. squats are a push and deads are a pull is probably the simplest way of explaining it. I think it was Yates who preferred leg press to squats altogether.

It's a bad way of explaining it.
post #613 of 962
yates knees were fucked from years of soccer, so i believe that was his reason.
post #614 of 962
I'm not quite convinced leg press are a good replacement for squats. I guess it depends on the individual's goals. Certainly knee problems or back are a common and possibly legitimate reason given. In my current gym and in the last gym I was in, all the buff guys did massive weights on the leg press. But whenever somebody challenged them to squats or just mentioned squats they had that look of fear in their eyes....then all the excuses in the universe came in. The only guys I see doing squats were either the small guys like me, or the guys that were athletes (high schoolers training for soccer or whatever sport is mentioned on their school shirts).

Squats overall seem to give more functional strength. You got hip mobility, greater range of motion, the back is engaged, abs to some extent at least for me cuz its hard to keep myself from teetering around, more engagement of the hamstrings and glutes (depending on how low you go on the squats, but the guys I see doing the leg press have their legs at such large angles it seems that they are mainly targeting the quads).
post #615 of 962
I'm in the 'leg press is no replacement for squats' camp as well. The more muscles recruited and working in concert with one another, the better. Also, it's a key movement in all of the strength sports like powerlifting and olympic weightlifting.

I'm sure there's some benefit to doing proper leg presses with full ROM but why do them when you can squat instead?
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