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post #1 of 39 (permalink) Old 02-16-2008, 03:19 PM Thread Starter
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Advice please!

Hey guys, I've been doing Nitro-Tech Whey Protein for about 2 years now. And I was wondering if there was something better I could be using?

I am looking to gain 30 more pounds, and be at a steady 185 Pounds.

I am 5'10" and 155 pounds.

My diet consists of...

Breakfast: Centrum Performance Vitamin, Oatmeal, 3 Eggs, 2 white 1 yolk. Wheat Toast/Bagel.
Snack: Fruits.
Lunch: Vegtables, Rice, 2 Cans of Tuna Filet.
Snack: Fruits.
Dinner: Chicken, Vegetables, and Wheat Bread.

I stopped drinking sodas for over 3 years now, and I drink only juices and water and tea.

And of course, alcohol every now and then at parties.

But, is there something I am doing wrong?

Is there a better Whey Protein I should be using instead? Better for the price and results as well?

Should I re-vamp my diet?

I am pretty much all muscle and I got an 8-pack. But, I still want to get 30 more pounds of muscle.

I work-out everyday, and work in super-sets.

MWF - Super set Upper body and Lower body and AB Workouts.

TR - Running and Cardio.

Any help would be appreciated!
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post #2 of 39 (permalink) Old 02-16-2008, 03:25 PM
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Let me guess, you're 18-21 years old and cant put on weight.

I change your workout for sure. Since you're working out everyday, why dont you just do 2 muscles a day and not all of them everyother day. Each muscle isnt getting enough time off to rebuild.

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post #3 of 39 (permalink) Old 02-16-2008, 03:28 PM Thread Starter
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I'm 20.

Can you be more specific on what I should do?

What do you recommend a daily work-out plan should look like?
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post #4 of 39 (permalink) Old 02-16-2008, 03:32 PM
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Quote:
Originally Posted by HmoobMike
I'm 20.

Can you be more specific on what I should do?

What do you recommend a daily work-out plan should look like?

Something like,

Day 1 Legs/shoulders
2 Chest/Tri's
3 Cardio/abs
4 Back/Bi's
5 Legs/shoulders
6 Cardio/abs
7 Chest/tri's
8 Back/Bi's
9 Cardio/abs
10 Legs/shoulders
and so on....

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post #5 of 39 (permalink) Old 02-16-2008, 03:34 PM
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Drop the reps, increase the weight. Get a spotter and do 4 different exercises @ 4 sets to fail with the heaviest weight you can do for 10 on the first set. Also, make sure you are doing solid, controlled negatives. Nothing wastes time on a bench press than dropping the weight on your rib cage and bouncing it up.

Like Greg said, hammer 2 muscle groups a day, once a week. Use opposite muscle groups, like doing back and biceps, chest and triceps, etc. Then, for the split I'd try doing a 2 on, 2 off, 2 on, 1 off split every week. You get recovery time.

At your weight, you should also look into getting 50-70grams of protein MORE in per day. Also, start taking in more monosaturated fats... almonds, peanut butter, etc. to help bump your metabolism.

EDIT: Damn you Greg! Oh well, I got more diet stuff in

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post #6 of 39 (permalink) Old 02-16-2008, 03:44 PM Thread Starter
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Thanks for the advice guys!

Do you recommend a better Whey Protein Supplement I can do?

Oh, yeah. I do have BAGS of whole almonds and jars of natural peanut butter.

I mix that in for my shakes with fruits and stuff too.
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post #7 of 39 (permalink) Old 02-16-2008, 04:12 PM
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Quote:
Originally Posted by HmoobMike
Thanks for the advice guys!

Do you recommend a better Whey Protein Supplement I can do?

Oh, yeah. I do have BAGS of whole almonds and jars of natural peanut butter.

I mix that in for my shakes with fruits and stuff too.
As long as it's good quality whey, then no. Might try supping with a mix during the day instead of straight whey. for my mid-morning snack, it's 54g of casein, egg and whey protein. Whey is broken down quickly, which makes it ideal for post-workout. however, during the day it's not as effective since the uptake is so fast, most might not be absorbed since the muscles don't need it... this applies to rest days a BUNCH. On rest days, I'd double the eggs in the morning, and bump the tuna & chicken.

Also, I don't know if you're doing it, but get in 50g of protein straight after any workout, ASAP. Do a 3:1 ratio of carbs to protein to assist in muscle absorption. Example: 2 scoops whey with 2 cups of non-fat yogurt.

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post #8 of 39 (permalink) Old 02-16-2008, 05:05 PM
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Eat, eat, eat. There is no such thing as overtraining at your age, there is only undereating. Keep it clean though, and high protein, and make sure you're intensity in the gym stays up to ensure that the calories are put in the proper places.

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post #9 of 39 (permalink) Old 02-16-2008, 11:35 PM Thread Starter
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Thank you!

THANK YOU!

I will post up results of how it's going. :-D

Very much appreciated guys.
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post #10 of 39 (permalink) Old 02-17-2008, 10:18 AM
 
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eat alot 3200 - 3500 calories a day , use creatine (to rebuild your muscles quicker), 100% whey protien! consume about 200 grams of protien a day, and work out two muscles group a day! take 2 days off! and start all over again!
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post #11 of 39 (permalink) Old 02-17-2008, 12:34 PM
 
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eat more!!!!

there is a great article in muscle and fitness this month called 'gaining 10lbs in a month'. it has a really good diet plan with multiple options for every meal. if you can eat most of it, you'll put on some weight as long as you are working out hard every time.

just for example, their breakfast consists of 3 eggs, 3 egg whites, oatmeal, and a scoop of protein.
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post #12 of 39 (permalink) Old 02-17-2008, 12:36 PM
 
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Quote:
Originally Posted by quick2003gt
eat alot 3200 - 3500 calories a day , use creatine (to rebuild your muscles quicker), 100% whey protien! consume about 200 grams of protien a day, and work out two muscles group a day! take 2 days off! and start all over again!
i thought creatine was more for energy production?
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post #13 of 39 (permalink) Old 02-17-2008, 12:48 PM
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Quote:
Originally Posted by Cammin4V
i thought creatine was more for energy production?

no so much.

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post #14 of 39 (permalink) Old 02-17-2008, 12:52 PM
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Make sure on your supersets you're going really heavy on the first part of the lift. And go to failure with most lifts. The workout plan grayhorse posted will help a lot as well. And you're not eating near enough. Where do you live and where do you workout?
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post #15 of 39 (permalink) Old 02-17-2008, 12:58 PM
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Quote:
Originally Posted by quick2003gt
eat alot 3200 - 3500 calories a day , use creatine (to rebuild your muscles quicker), 100% whey protien! consume about 200 grams of protien a day, and work out two muscles group a day! take 2 days off! and start all over again!
200 grams???? You're about 100 short. seriously.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

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post #16 of 39 (permalink) Old 02-17-2008, 01:02 PM
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Quote:
Originally Posted by DON SVO
200 grams???? You're about 100 short. seriously.
No way he needs 300g. He'll excrete most of that out. 200g should be more than enough. I would be surprised if i even came close to 200 and i'm 190ish
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post #17 of 39 (permalink) Old 02-17-2008, 01:10 PM
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Quote:
Originally Posted by ruffdaddy
No way he needs 300g. He'll excrete most of that out. 200g should be more than enough. I would be surprised if i even came close to 200 and i'm 190ish
With the amount of workout out he's doing, high 2's to 300 would be money. You could ramp it down somewhat on off days, but with enough carb calories he'll start putting on effective weight.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

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post #18 of 39 (permalink) Old 02-17-2008, 01:29 PM
 
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Originally Posted by GRAYHORSE
no so much.
then please tell me what creatine is...
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post #19 of 39 (permalink) Old 02-17-2008, 06:38 PM Thread Starter
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I live in Midlothian/Waxhachie and I work out at home. I have tons of equipment that I've bought thanks to Lear Corp/GM.

What should I be consuming then? If I am not eating enough.

And I heard creatine is bad.

Like makes your nuts smaller or something. Haha.
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post #20 of 39 (permalink) Old 02-17-2008, 07:14 PM
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Quote:
Originally Posted by Cammin4V
then please tell me what creatine is...

It helps your body produce ATP (muscular energy at the cellular level) which helps you workout longer/heavier.

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post #21 of 39 (permalink) Old 02-17-2008, 07:24 PM
 
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Quote:
Originally Posted by Cammin4V
i thought creatine was more for energy production?
Quote:
Originally Posted by GRAYHORSE
no so much.
Quote:
Originally Posted by The Raven
It helps your body produce ATP (muscular energy at the cellular level) which helps you workout longer/heavier.

Thats pretty much what I thought? Im curious if theres something else Greg, or quick2003gt, know of that it helps with?

Im pretty sure aminos are the building blocks which help your muscles recover more quickly.
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post #22 of 39 (permalink) Old 02-17-2008, 07:32 PM
 
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Quote:
Originally Posted by DON SVO
200 grams???? You're about 100 short. seriously.
100 short? why would you consume 300 grams of protien? a person weighing as much as he does doesnt even need to consume that much protien! actually 200 grams is alot for his weight!
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post #23 of 39 (permalink) Old 02-17-2008, 07:41 PM
 
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Quote:
Originally Posted by Cammin4V
Thats pretty much what I thought? Im curious if theres something else Greg, or quick2003gt, know of that it helps with?

Im pretty sure aminos are the building blocks which help your muscles recover more quickly.

creatine already exsists in your body! creatine inscreases your ATP your strength depends on ATP so by supplementing creatine it enchances your strength! you also get creatine in red meat & fish! Creatine contains three amino acids (arginie, glycine, & methionine). so overall it makes stronger in the gym to lift more weights and also repairs your muscle quicker!

And for the moron that said creatine is bad you are an idiot!
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post #24 of 39 (permalink) Old 02-17-2008, 07:53 PM
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Quote:
Originally Posted by quick2003gt
100 short? why would you consume 300 grams of protien? a person weighing as much as he does doesnt even need to consume that much protien! actually 200 grams is alot for his weight!
Man. Let's get square. If you wanna go out and hammer some weight... seriously, then 2:1 of protein to body weight is ideal. Read up on it if you think I'm bullshitting you. More monosaturated fats help also (peanut butter, etc), but keeping protein intake high helps feed muscle and takes care of retention (fat loss) and increase MASS.

I want nothing more than to watch other people grow. come work out with me and keep up.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #25 of 39 (permalink) Old 02-17-2008, 09:09 PM
 
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Quote:
Originally Posted by DON SVO
Man. Let's get square. If you wanna go out and hammer some weight... seriously, then 2:1 of protein to body weight is ideal. Read up on it if you think I'm bullshitting you. More monosaturated fats help also (peanut butter, etc), but keeping protein intake high helps feed muscle and takes care of retention (fat loss) and increase MASS.

I want nothing more than to watch other people grow. come work out with me and keep up.

hell i need a workout partner anyways? where abouts are you?
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post #26 of 39 (permalink) Old 02-17-2008, 09:27 PM
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Quote:
Originally Posted by quick2003gt
hell i need a workout partner anyways? where abouts are you?
I am at the Bedford/Euless 24 Hr. Fitness off of 121/Murphy.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #27 of 39 (permalink) Old 02-17-2008, 09:31 PM
 
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I am at the Bedford/Euless 24 Hr. Fitness off of 121/Murphy.

well shit that's to damn far im at the 24 hr fitness in frisco!
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post #28 of 39 (permalink) Old 02-17-2008, 09:33 PM
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well shit that's to damn far im at the 24 hr fitness in frisco!
talk to grayhorse, that's his house.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #29 of 39 (permalink) Old 02-17-2008, 09:35 PM
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Quote:
Originally Posted by Cammin4V
Thats pretty much what I thought? Im curious if theres something else Greg, or quick2003gt, know of that it helps with?

Im pretty sure aminos are the building blocks which help your muscles recover more quickly.

Yeah, the muscle’s main source of fuel during a workout is adenosine tri-phosphate, or ATP. Creatine phosphate helps re-synthesize ATP during high intensity training. The more creatine you have in your muscles, the more efficiently this process will take place. So you have more power, more reps, and more muscular endurance yes.
Yes, there is something else...
Creatine has side effect of carrying water into cells along with it, which can make your muscles fuller and rounder with more volume. Also, a more hydrated cell is a more anabolic cell.

Ahh, that's enough for now.

Where are your pics?

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post #30 of 39 (permalink) Old 02-17-2008, 09:35 PM
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Quote:
Originally Posted by DON SVO
talk to grayhorse, that's his house.

Naw, im at LA Fitness in Mckinney. But if he wants to come up here i could help out.

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post #31 of 39 (permalink) Old 02-17-2008, 09:37 PM
 
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Naw, im at LA Fitness in Mckinney. But if he wants to come up here i could help out.
i would man but, i just dropped $600 on 24 hr fitness for 3 years lol
I to live in mckinney btw.
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post #32 of 39 (permalink) Old 02-17-2008, 09:53 PM
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Originally Posted by quick2003gt
i would man but, i just dropped $600 on 24 hr fitness for 3 years lol
I to live in mckinney btw.

I hear they're going to build a 24 in Mckinney soon so that my help you out some unless you're close to the frisco one.

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post #33 of 39 (permalink) Old 02-17-2008, 09:55 PM
 
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I hear they're going to build a 24 in Mckinney soon so that my help you out some unless you're close to the frisco one.
i live off 380 and lakeforest, so yeah the one in mckinney will be alot closer to me.
I ususally goto the one in frisco after work since it's on the way home!
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post #34 of 39 (permalink) Old 02-17-2008, 11:41 PM
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Originally Posted by DON SVO
Man. Let's get square. If you wanna go out and hammer some weight... seriously, then 2:1 of protein to body weight is ideal. Read up on it if you think I'm bullshitting you. More monosaturated fats help also (peanut butter, etc), but keeping protein intake high helps feed muscle and takes care of retention (fat loss) and increase MASS.

I want nothing more than to watch other people grow. come work out with me and keep up.
I still think it's too much. When i was at my highest weight below 8%bf I wasn't taking near that much protein. And I was a steady 195. I doubt he could even digest 300grams in a day. I could be wrong, but I've never consumed close to that much and for a guy that's not naturally big at all, and I've been able to put on a decent amount of mass.
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post #35 of 39 (permalink) Old 02-18-2008, 12:20 AM
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I still think it's too much. When i was at my highest weight below 8%bf I wasn't taking near that much protein. And I was a steady 195. I doubt he could even digest 300grams in a day. I could be wrong, but I've never consumed close to that much and for a guy that's not naturally big at all, and I've been able to put on a decent amount of mass.
300g of protein is only 1,200 calories.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #36 of 39 (permalink) Old 02-18-2008, 12:59 AM
 
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Originally Posted by DON SVO
300g of protein is only 1,200 calories.
lmao! hmmm dude where do you get your calculations?
if you eat 4 360 calorie dinner with only 15 - 20 grams of protien how does it add up to 300grams of protien??

considering that's 1400+ carlories right there?
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post #37 of 39 (permalink) Old 02-18-2008, 11:08 AM
 
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Originally Posted by GRAYHORSE
Yeah, the muscle’s main source of fuel during a workout is adenosine tri-phosphate, or ATP. Creatine phosphate helps re-synthesize ATP during high intensity training. The more creatine you have in your muscles, the more efficiently this process will take place. So you have more power, more reps, and more muscular endurance yes.
Yes, there is something else...
Creatine has side effect of carrying water into cells along with it, which can make your muscles fuller and rounder with more volume. Also, a more hydrated cell is a more anabolic cell.

Ahh, that's enough for now.

Where are your pics?
so exactly what i said ...creatines main focus is on the production of ATP(energy). it may have side effects both positive and negative, but thats not the main reason for taking creatine.

i dont have a digital camera, so the pics would be kind of difficult to come by. i guess i could go buy one, but for a one or two time use, it seems kind of pointless. then again, it doesn't really matter since im not entering the contest. i do just fine with my own natural motivation.


as for the back and forth about protein intake. 300grams of protein is pretty high for anyone of normal size. granted it wouldn't be that hard to get to with a couple of protein shakes during the day and a high protein diet, but in my opinion anything that high is going to get excreted anyways. only thing its going to do is keep that digestive system kickin all day long, and make your farts more lethal.
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post #38 of 39 (permalink) Old 02-18-2008, 11:33 AM
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Quote:
Originally Posted by quick2003gt
lmao! hmmm dude where do you get your calculations?
if you eat 4 360 calorie dinner with only 15 - 20 grams of protien how does it add up to 300grams of protien??

considering that's 1400+ carlories right there?
You aren't the brightest crayon in the box huh?

It's called the 4/4/9 rule.
1 gram protein = 4 calories
1 gram carbohydrate = 4 calories
1 gram of fat = 9 calories
He is referring to pure proteins, pure carbs, and pure fats.

As for how much protein to ingest, Don is blowing it out the water, like most do.
I'm about 270lbs now and fairly strong per say,
There is no way in hell I could ingest 540grams of protein on a daily basis, lol.
I consume around 300 or so grams of protein a day and it has worked well for me,
but you know how this game goes...everyone's a know-it-all,
therefore I just have learned to watch what big people do(at least the natural ones) and learn from them.
Any kid can get big on the juice, I've seen many blow up and shrink down.
Meanwhile, I take months off(mainly because of slacking), and lose very little.
To each there own though.
Good luck, it's a lot of hard work regardless.
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post #39 of 39 (permalink) Old 02-18-2008, 04:28 PM
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Quote:
Originally Posted by Stangin4Lyfe
As for how much protein to ingest, Don is blowing it out the water, like most do.
I'm about 270lbs now and fairly strong per say,
There is no way in hell I could ingest 540grams of protein on a daily basis, lol.
I consume around 300 or so grams of protein a day and it has worked well for me,
but you know how this game goes...everyone's a know-it-all,
I agree 1000%. What works for some won't work for others. I know several guys that are around 250lbs who ingest 500ish grams per day. I get relatively close to 2:1, and it's helped a lot for me. I'd rather surplus than under eat.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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