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post #1 of 18 (permalink) Old 12-11-2009, 10:16 AM Thread Starter
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Unhappy I am afraid of protein

Im 69'' tall, and 157lbs age 24.

I've been working out for about 4 months, and seeing some decent gains. I take SuperPump 250 prior to my workout. I workout in the evenings after work.
I have gained maybe 2-4 Lbs in the 4 months, which is kind of frustrating, but my chest is bigger, and more defined, as well as my arms.

My diet isnt the best. I eat grilled chicken, or a big ham sandwich for dinner, and usually eat crappy food for lunch, with oatmeal as a breakfast.

Problem is, i am afraid of protein, mainly because i am uneducated about it. Im not trying to get huge, im just trying to get a little definition.
I usually take one scoop my '100% Gold standard' after my workout, and thats it.
Im afraid if i take the recommended 1 gram per LB, that ill just blow up. Maybe that recommendation is for guys simply wanting mass. I want definition.

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post #2 of 18 (permalink) Old 12-11-2009, 10:21 AM
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Funny, your girlfriend/wife/sister/mother isn't afraid of protein.

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post #3 of 18 (permalink) Old 12-11-2009, 10:35 AM
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If you are 24 and 160 @ 5'9'' ,unless you are hitting the gym and the buffet with high frequency you aren't going to "blow up". That being said as long as you arent taking in more calories than you are burning you wont blow up at all its just not possible.

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post #4 of 18 (permalink) Old 12-11-2009, 01:24 PM
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I love when people say they are afraid of getting "too big"...

I always tell people that if they are afraid of "blowing up" and getting "too muscular" then they have nothing to worry about. If you don't understand how hard it is to "blow up" naturally then you probably are not training or eating nearly enough to do so.

That is not a knock, just the truth, there are many people even on this board who'd love to "blow up" and would drink the whole jug of protein if it'd make them do so, but truth is, it takes lots of hard work, lots of calories, lots of rest, and good genetics to "blow up".

Just my 2 cents.
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post #5 of 18 (permalink) Old 12-11-2009, 03:00 PM
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Protein shakes are not weight gainers already!!

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post #6 of 18 (permalink) Old 12-12-2009, 02:13 AM
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Protein shakes are not weight gainers already!!
This.

Protein shakes typically have very little fat (~1g) and few calories (~300 per serving). You're not going to get fat off them.

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post #7 of 18 (permalink) Old 12-12-2009, 03:31 AM
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Simple. Lean weight. Your daily protein requirements are based on your lean body weight. And how do you figure out your lean body weight?

Use the skin fold caliper home test.

Step 1:

Take your body weight in pounds

Example: 194 lbs

Step 2:

Find your body fat %
Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat

Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14

Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.

Example: 186.4/6 meals = 31.07g of protein per meal

As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%.

But why use 1.14 for protein requirements?
1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.

The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.

quick snip-it... hope it helps

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post #8 of 18 (permalink) Old 12-12-2009, 01:36 PM
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post #9 of 18 (permalink) Old 12-12-2009, 01:43 PM
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Watch out with the protein... just a bit too much and you'll look like Ronnie Coleman. It happens fast too, like within a month.
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post #10 of 18 (permalink) Old 12-12-2009, 01:50 PM
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eat way more food

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post #11 of 18 (permalink) Old 12-12-2009, 03:26 PM
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Quote:
Originally Posted by 4DRSS View Post
Watch out with the protein... just a bit too much and you'll look like Ronnie Coleman. It happens fast too, like within a month.
I'm doing it wrong

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post #12 of 18 (permalink) Old 12-13-2009, 03:10 PM Thread Starter
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Well then what does it do?
Basically, my goal is to be lean, simply cut. My abs are there, i just have a tiny layer of fat that i need to burn, while further building them up. I can see them, just not well enough.

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DE OPPRESSO LIBER





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post #13 of 18 (permalink) Old 12-13-2009, 09:03 PM
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Protein supports lean muscle mass. Seriously, have you done any research before deciding that protein is evil?
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post #14 of 18 (permalink) Old 12-13-2009, 09:59 PM
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last time i drank protein, i woke up in the morning with a kidney stone


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post #15 of 18 (permalink) Old 12-14-2009, 09:16 AM Thread Starter
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Quote:
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Protein supports lean muscle mass. Seriously, have you done any research before deciding that protein is evil?
No research, thats what DFWstangs is for man.
I just hear people commonly refer to it as "weight gainer" Which isnt really what im looking for... Now, lean muscle mass on the other hand...

sorry for my ignorance.

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post #16 of 18 (permalink) Old 12-14-2009, 10:22 AM
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You're thinking of weight gainers... good protein powder has very little fat, very little carbs, and no sugars. It will not make you fat or gain weight, unless you're consuming too many calories in addition to the shakes. Read the nutrition label.

Portein helps build lean mucle mass, as well as helping muscle recovery post-workout.
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post #17 of 18 (permalink) Old 12-14-2009, 12:23 PM
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Quote:
Originally Posted by best4.6 View Post
last time i drank protein, i woke up in the morning with a kidney stone
been there.
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post #18 of 18 (permalink) Old 12-18-2009, 04:59 PM
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Quote:
Originally Posted by HarrisonBT View Post
Im 69'' tall, and 157lbs age 24.

I've been working out for about 4 months, and seeing some decent gains. I take SuperPump 250 prior to my workout. I workout in the evenings after work.
I have gained maybe 2-4 Lbs in the 4 months, which is kind of frustrating, but my chest is bigger, and more defined, as well as my arms.

My diet isnt the best. I eat grilled chicken, or a big ham sandwich for dinner, and usually eat crappy food for lunch, with oatmeal as a breakfast.

Problem is, i am afraid of protein, mainly because i am uneducated about it. Im not trying to get huge, im just trying to get a little definition.
I usually take one scoop my '100% Gold standard' after my workout, and thats it.
Im afraid if i take the recommended 1 gram per LB, that ill just blow up. Maybe that recommendation is for guys simply wanting mass. I want definition.
dude. i was in your shoes. i am 5'10" weighed 155lbs when i went to iraq benching 180lbs. i had already been lifting for about 2 years at this point. when i started i was 20 and weighed 140lbs. i wanted to surprise my wife when i got home. She and all her firends were like damn you grew some muscles lol. anyways heres what i did in iraq.

i ran about 3 miles a day.
15 min ab routine 3 times a week
worked out 1 muscle group a day
lifted heavy (5x5) (deadlift and squat are a must!)
only took 1 day off of lifting a week and did some stretching

i took:
superpump 250
3 protein shakes a day (optimum whey)
creatine powder in protein after the workout
halovar
tribulus
i only ate grilled food and omlets (and otis spunkmeyer muffins lol)

i came back weighing 173lbs and benching 235lbs in 5 months and i was more defined. i can send you my routine if you want it.

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Last edited by jnobles06; 12-18-2009 at 08:45 PM.
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