protein question

[ViviTheMage]

My buddy is obsessed with protein, pre, during, post workout drinks. They're all so nasty I just can't stomach them, and their grittiness.

I have been working out somewhat regularly, like 2-4 times a week, depending on my schedule. throwing in some intense mountain biking for a few hours every other day as well.

My lifting has been great, finally up to two 45lbs plates for my 1 rep max ion bench, never did this in high school so I am pretty pumped. It got me thinking though, it did take me about 3-4 months of somewhat regular lifting to get here, would it help if I took more protein?

I have another buddy who is super anal about when to eat during the day, what to eat, how much to eat, but I don't really want to put that much dedication to that just yet.

So I am wondering would some extra protein help? If so how exactly? I am just not sold on extra protein, haha.

If so, any way to take extra protein except shakes and some thick chewy bars?

 

[mple]

Timing your protein intake is largely irrelevant to body composition. Just add in an extra serving of lean meat with your main meals. There's no need to waste calories on food sources you don't enjoy.

 

[smackababy]

How much protein are you getting a day on average and what are you fitness goals? those are required for us to suggesting if extra protein would be necessary.

Also, 2 plates as in 2 on each side (225lb) or 1 on each side (135lb)? Either way, congrats! Keep with it.

 

[ViviTheMage]

How much protein are you getting a day on average and what are you fitness goals? those are required for us to suggesting if extra protein would be necessary.

Also, 2 plates as in 2 on each side (225lb) or 1 on each side (135lb)? Either way, congrats! Keep with it.

225lbs, so 2 each side....it was a bit of a milestone that made me realize I am doing something and accomplishing something.

goal is to just get stronger I guess, look better? I have a bit of a gut, 6 foot, 200lbs, but have good endurance (mountain biking), and feel pretty strong, just trying to add the look now. I'd like to stay at 200, just look a bit better in the gut area.

I could probably reread the top post again, but I was mainly questioning protein right now. I just see so many people religiously taking it.

I consume 6-8oz of meat a day, sometimes more, generally more... so in the 70g+ protein range. I assume I should be around 150? What other lean meats would help me get into the 100+ range at least? Would it be beneficial is the other question.

 

[smackababy]

The only way to lose the gut is to lose the fat stored there. And that is just about being in a calorie deficit. if you want to stay 200lbs and lose the gut, you're going to have to do two things: one, cut the fat and two, add muscle to replace it. You're better off losing the fat first, IMO.

 

[ViviTheMage]

Sounds like a good idea. Would extra protein help, or be of no use in a cut?

 

[smackababy]

Read the fat loss sticky for sure, but I believe a 30%/30%/40% is ideal (fat / protein / carbs) in a cut. And, don't stop working out. You might lose some strength, but continuing to lift will keep your muscle mass from being lost.

Protein itself is helpful, as it makes you retain that full feeling better than other stuff.

 

[Zivic]

225lbs, so 2 each side....it was a bit of a milestone that made me realize I am doing something and accomplishing something.

.

sweet... keep focusing on the bench press. it is the epitome of strength lifts and should be the yard stick by which one measures their success in the gym.

why not a milestone in how much you squat? :cough: because you don't squat

why not a milestone in how much you dead? :cough: because you don't dead



I guess going in 2-4 times a week to do bench press and curls is better than nothing


to your question about protein.. get ~ 1 gram per lean pound of body mass. timing isn't all that important for you.

edit:
I see you are from MPLS... I am waiting for a day off to go to Los Campeones. Where do you train at?

 

[ViviTheMage]

The lafitness's around here don't have a good deadlift rack, and I find the bar lift style uncomfortable. I've had a bum knee for a few weeks I am trying not to strain so yeah, no leg day ... /runs.

haha, I am doing a lot more then bench/curls. I have about 8 free weight lifts that I do, all upper chest, arms, and lower back. I throw in pull ups and push ups if i've got the energy afterwards.

 

[z1ggy]

The lafitness's around here don't have a good deadlift rack, and I find the bar lift style uncomfortable. I've had a bum knee for a few weeks I am trying not to strain so yeah, no leg day ... /runs.

haha, I am doing a lot more then bench/curls. I have about 8 free weight lifts that I do, all upper chest, arms, and lower back. I throw in pull ups and push ups if i've got the energy afterwards.

Heal that knee buddy!!

Ever since I started back up doing heavy dead lifts, my over all body strength has literally skyrocketed.

I'm looking back in my logs, and 6 weeks ago, I could do body weight pull up of 6 reps. Yesterday, I did 7 reps with 25lb attached to my body, and I am eating an average of -500cal under my maintenance a day.

I've also been squatting every single week as well. I ditched isolation moves (for now!) and just got back to basics (deads, pull ups, bench press, shoulder press and squat). Once my strength gains stop, I'll probably go back to a more traditional physique/body building routine while eating a bit more.

Anyway, congrats on the 225 bench. I remember when I pushed 225 for the first time.... I was really proud. Gj

 

[ViviTheMage]

I can do squats ok still, just not the weight I used to, haha...don't trust the kneeeeeee

 

[Zivic]

I can do squats ok still, just not the weight I used to, haha...don't trust the kneeeeeee

Then why not do squats.. Or a leg day at all.....

I remember the day I put up 315 for a bench. That was pretty decent weight for a junior in highschool back in the day

 

[ViviTheMage]

Then why not do squats.. Or a leg day at all.....

I remember the day I put up 315 for a bench. That was pretty decent weight for a junior in highschool back in the day

Cause my left knee bothers me when I put a lot of weight on it.

I remember squatting in the 4xx-5xx range, dead lifts with a square too was fun, but those were my max. The days of ample, ample, free time...

 

[Zivic]

Cause my left knee bothers me when I put a lot of weight on it.

I remember squatting in the 4xx-5xx range, dead lifts with a square too was fun, but those were my max. The days of ample, ample, free time...

So because you are off from your maxes, you don't do them at all? Like I said bench and curls are better than nothing.

I

 

[ViviTheMage]

So because you are off from your maxes, you don't do them at all? Like I said bench and curls are better than nothing.

I

nono, I am not doing legs at all because of my knee. I am waiting til the new year to get an MRI with my new insurance... and if everything checks out and doc says go for it, I will start back up with legs.

 

[Zivic]

nono, I am not doing legs at all because of my knee. I am waiting til the new year to get an MRI with my new insurance... and if everything checks out and doc says go for it, I will start back up with legs.

Old football injury?

The mentality of waiting to get something looked at is troubling. Maybe not so much with a knee, but in general. If I feel something needs to be looked at I am going in. Cancer as rampant as it is. /rant

 

[z1ggy]

nono, I am not doing legs at all because of my knee. I am waiting til the new year to get an MRI with my new insurance... and if everything checks out and doc says go for it, I will start back up with legs.

Can your insurance afford going to a PT??

My g/f is a PT and can diagnose a lot of things prior to needing Xray or MRI. At least you could have a clue as to what's wrong. Having some slight inflammation as opposed to a ligament tear are two totally different ball games.

 

[ViviTheMage]

Old football injury?

The mentality of waiting to get something looked at is troubling. Maybe not so much with a knee, but in general. If I feel something needs to be looked at I am going in. Cancer as rampant as it is. /rant

No, it cropped up near the end of the winter. I was training to get my 5 mile down and had some shit shoes that I got on sale, found out after running on them for a few months that they were the opposite kind of shoes I have for my foot/canter. They were meant for over pronate, but I needed a neutral shoe. My knee started hurting so I went to the google and found out I should have gone to a real shoe store to purchase them. Got the correct shoes, then went to the sports doc and she let me know my options.

I have the highest deduct insurance right now, because I never go to the doctor, but with some things coming up next year, I am switching to the high premium, low deduct insurance that covers a lot better. Which is why I am waiting until next year.

 

[z1ggy]

Can you RDL? Really not tons of knee involvement, unlike squat. You could at least work your glutes, hammies, and back.

 

[ViviTheMage]

At my gym they dont have any good dead lift areas... I could use a squat rack/bar, but id be that guy ... I wish they had a square or rectangle here.

I have never seen this, but how's the kind where you shove a squat rack bar into a corner and lift with weight on the opposite end? Useful?

 

[Zivic]

At my gym they dont have any good dead lift areas... I could use a squat rack/bar, but id be that guy ... I wish they had a square or rectangle here.

I have never seen this, but how's the kind where you shove a squat rack bar into a corner and lift with weight on the opposite end? Useful?

define lift area. as I am not sure how you couldn't be setup to do deads

I train at anytime fitness and I am pretty sure LA has at least what we have there... they have a floor, Olympic barbell and plates right? then you should be all set

 

[z1ggy]

they have a floor, Olympic barbell and plates right? then you should be all set

This. You don't need any special kind of set up, ie a rack, for dead lift. Just any bar, enough plates and ideally a slightly springy surface to lift on (for if/when weight slams).

My gym doesn't have a power lifting surface so I put rubber mats under where I set the plates when they are clamped on the bar.

In fact... thinking back to when I first power lifted many years ago, we didn't use a rack for anything other than bench and squat. Deads, cleans, presses, etc were all done sans rack.

 

[ViviTheMage]

the knee scraping though ... i'll try it again tonight.

 

[pauldun170]

No, it cropped up near the end of the winter. I was training to get my 5 mile down and had some shit shoes that I got on sale, found out after running on them for a few months that they were the opposite kind of shoes I have for my foot/canter. They were meant for over pronate, but I needed a neutral shoe. My knee started hurting so I went to the google and found out I should have gone to a real shoe store to purchase them. Got the correct shoes, then went to the sports doc and she let me know my options.

I have the highest deduct insurance right now, because I never go to the doctor, but with some things coming up next year, I am switching to the high premium, low deduct insurance that covers a lot better. Which is why I am waiting until next year.

I went through period where crap running shoes + running resulted in knee pain. Think it was 9 miler that finally did me in.
In my case, 2 weeks break from squats and running followed by lighter weight squats and adjusted stance ( I switched to sumo squat while recovering since the knees didn't complain in that stance) for a about another 2-3 weeks and I was back to normal.

 

[ViviTheMage]

I did try doing squats with very light weight for 2-3 weeks after the pain and doc visit, but still no luck getting rid of it. It's weird, the knee can take some weight, and everything is OK while using it, it's just sitting idle it doing nothing I feel this dull pain. It also cracks a lot more then it used to, or compared to my right knee which is a-ok.

Oddly, I was mountain biking the other day, did about 12 miles, and my knee formed a small bruise, about the size of a half dollar, just above the knee cap, yet I had not hit anything that should have caused a bruise.