1.5 g / lb. body weight

7/23/2010 9:07:40 AM

^^^isn't it about 1.5 grams of protein per pound of body weight? If you're bulking?

[Edited on July 23, 2010 at 9:08 AM. Reason : beat me to it]

7/23/2010 9:07:47 AM

All I know is that every day I seem to be going over on protein, according to what My Plate says.

7/23/2010 9:10:58 AM

1.5g/lb

but you also need the requisite carbs, so going for the pure protein shakes that have no carbs in them is borderline useless for a sole-post workout recovery meal. I can't remember that number though

I mix scoops of pure protein (50g, no carbs per serving) with mass protein so get a good mix between the two

7/23/2010 9:11:45 AM

Here's the thing. Those numbers relate more to your workout routine than whether you, in your head, want to be bulking or not. If you are taking anything over 1g of protein/lb of body weight you better be lifting like a madman. No less than 3 long, hard, really pushing yourself sessions per week (ideally more than that) or otherwise it is just going to turn into fat.

I am in the gym 3-4 days per week and push myself fairly hard (thought not as hard as someone like porcha) and simply make sure to get around .75g per lb of body weight. Now, I am never concerned with gaining weight or anything (since I have never understood that mindset), simply staying in shape and making strength gains. I like being strong but being as lean as possible at the same time.

I think in order to make an accurate suggestion we'd need to know what kind of routine you are doing or plan to be doing but I really don't see you needing 1.5g unless you are busting tail in the gym 4-5 days a week like you are planning to play in the NFL next season. That number just always seems too high to me.

[Edited on July 23, 2010 at 9:17 AM. Reason : ]

7/23/2010 9:12:05 AM

People need to stop stressing about hitting the macros recommended automatically by tracking sites. They are definitely not set up for athletes or active people. I use Calorie Count and you can go in and choose from several different settings (low-carb, athletic, vegetarian, etc.) or just set your own macro ratios, which is what I did. See if My Plate has that.

Sam, I love ON 100% Gold Standard in the white chocolate flavor. Like, a whole lot. All the other kinds taste too chemical-ish to me, but this one is like candy. I can give you some to try it out if you want.

7/23/2010 9:14:34 AM

You don't like the crap that Aaron and I use?

^^well that sounds good to me

[Edited on July 23, 2010 at 9:16 AM. Reason : ^^]

7/23/2010 9:16:03 AM

I only tried it once. It was good but not as good as the white chocolate.

Actually I think I may just not be a big fan of cookies & cream. I have some in that flavor too and it's just meh.

[Edited on July 23, 2010 at 9:17 AM. Reason : .]

7/23/2010 9:16:47 AM

Yeah, it depends on the flavor. I've gone through chocolate, vanilla, strawberry, and cookies n cream. Chocolate and CnC were the best, vanilla was bleh, and strawberry was only worthwhile using in smoothies. Plus I mix my proteins, so mixing chocolate and strawberry was

7/23/2010 9:18:45 AM

I really love these for the convenience factor.

7/23/2010 9:19:02 AM

Anyone like Muscle Milk?

7/23/2010 9:20:27 AM

^, ^^Those are good, but way expensive for me. Usually if I want to have a recovery shake immediately after my workout, I put the dry powder in a gatorade bottle and put it in my bag. After my workout, fill it with water, shake it up, and drink it.

I tried just bringing a protein shake as my carry-around fluid for a workout, but I felt like it just dehydrated me. F-, would not recommend.

I got made fun of once by two girls when I was leaving the NCSU gym and drinking Muscle Milk They started emulating the "My new haircut" guy

[Edited on July 23, 2010 at 9:21 AM. Reason : ^]

7/23/2010 9:20:47 AM

ahhaha. I spilled my protein shake the other day before mixing it. It looked like someone hurled all over the floor.

7/23/2010 9:22:29 AM

Yeah I just chug it after a workout. I used to bring my shaker with me but then I'd forget to wash it out right after and it would smell rank after.

7/23/2010 9:23:04 AM

I typically have 3 heavy lifting sessions a week, and 3-5 cardio sessions per week right now. My body weight (with shorts, shoes and a shirt) on is 200-202lbs. I've been consuming on average around 150-200g of protein a day (and trust me I eat PLENTY of carbs - car junkie here) so I guess I'm good in this department.

I went overboard 3 days ago though, had 250g protein in one day

7/23/2010 9:23:48 AM

When I did the gatorade bottle stuff I would just rinse it out once I got home, put some Dawn in it, fill it with water and shake it up. Let it sit, and then when I wanted to use it I'd just shake it again, rinse it out, and assume it was clean. Leaving them sit without cleaning does such though At one point I had like 3 bottles lined up for use, haha.

^Part of the big deal about getting enough protein and carbs is you need them immediately after your workout. Like, within 30 minutes of last rep. I started bringing peanut butter sandwiches and shakes for use right when I was leaving the gym. Here I can't really do it as well (they don't believe in peanut butter) so I buy 25g protein bars from a vending machine.

[Edited on July 23, 2010 at 9:26 AM. Reason : lj]

7/23/2010 9:24:50 AM

Yeah they smell pretty bad if you leave them sit. Currently running 6 times a week. Gym circuit/weight training 3 times a week. Struggling to get 100-150 grams of protein a day. Currently at 180 pounds.

7/23/2010 9:27:44 AM

^^I had to send peanut butter to my brother when he studied abroad in Spain. Why not get bmel to send a care package?

7/23/2010 9:32:49 AM

my buddy told me when he was lifting heavy he'd eat 400g of protein a day


i couldn't believe it, but he did put on a ton of weight that year

7/23/2010 9:33:34 AM

PICTURE TIME, since my awkward sunburn has subsided a lot.

I'm still hanging around 185...not really sure if I'm actually getting anywhere. I need more food I guess. My strength has gone up very well. Arms seem to be doing good things, but it seems like they deflate quickly if I haven't been to the gym in a day or two.

7/23/2010 9:34:43 AM

I get 100 grams of protein in one meal sometimes.

7/23/2010 9:36:19 AM

On days I lift I drink a scoop of ON whey isolate immediately after the workout, a scoop of ON casein before bed, and I usually have eggs (sometimes with some meat scrambled in) for breakfast. Other than that I jus liv

7/23/2010 9:42:55 AM

Thanks for the replies, btw.

I think I'll work harder at consuming protein immediately after my workouts. I've been kinda slack about that.

7/23/2010 9:46:57 AM

Skwink - that sounds great could I try it this Saturday?

7/23/2010 9:48:34 AM

Lots of studies suggesting too much protein is quite bad for your body. Increased risk of cardiovascular diseases, more stress on body, etc.

7/23/2010 9:53:52 AM

^i actually JUST read somewhere that increased protein does not cause those things and that those studies were simply correlative.

let me see if i can find that...



[Edited on July 23, 2010 at 9:56 AM. Reason : you did say suggest ]

7/23/2010 9:55:40 AM

I know everyone is talking about macros and shit, but I have a concern

it is REALLY hard for me to get my carbs below 50-60%.... However, I eat lots of fruit. (I know not all of my carbs are fruit, but a big portion is.) Should I be concerned? Just FYI, I stay away from fruit that's naturally high in sugar, i.e. bananas, pineapples, grapes... I only eat those sometimes. It's mainly oranges, blueberries, and blackberries that I eat.

7/23/2010 9:57:07 AM

eat more fish and chicken

7/23/2010 9:59:04 AM

Quote :

"^i actually JUST read somewhere that increased protein does not cause those things and that those studies were simply correlative. "

I'm just being overly cautious with the protein/cholesterol because my mom's side of the family has a history of high cholesterol. The only way my mom doesn't have to take medication is by being extremely active all the time. It's just hard to get all my protein in without getting lots of cholesterol too.

^^i have trouble getting my carbs down too, mainly because I love pasta so much. I run/bike a lot though so i feel like i need some of the carbs.

V i have an orange juice problem too.

[Edited on July 23, 2010 at 10:04 AM. Reason : s]

7/23/2010 10:01:33 AM

well that's the thing, I eat lots of meat I think I just need to add more seafood maybe?

the only dinner I make that doesn't have meat/chicken/fish is quinoa and black beans...


maybe I should lay off the oranges BUT THEY'RE SO DAMN DELICIOUS

7/23/2010 10:01:46 AM

i'm a little confused at the question.
are you asking should you cut out more carbs?


^^ i see nothing wrong with what youre saying...i was just contributing



[Edited on July 23, 2010 at 10:03 AM. Reason : you ARE]

7/23/2010 10:02:22 AM

Yeah, I guess. I don't really know what my question really is, haha. I guess, is it bad that my carb percentage is that high if I'm eating a lot of fruit?

I usually hit above or near 100g of protein a day (sometimes it's like.. 70-80g) so idk if I need to add more protein bars or shakes in my diet or what

7/23/2010 10:03:35 AM

How important is nutrition timing really?. I usually try to eat protein, fat and carbs at every meal/snack, except for when I have just a straight protein shake after lifting. Do I need to get carbs in when I'm getting that protein?

And Sam, IMO as long as it's working for you and you are getting enough fat/protein/vitamins and minerals and whatnot, eating a bunch of fruit isn't going to hurt anything. (And yes you can try the protein on Saturday. Just remind me!)

7/23/2010 10:03:43 AM

i think its up to you really

what calories are you at per day?

[Edited on July 23, 2010 at 10:04 AM. Reason : ^packman92, i think, has a better grip on that stuff ]

7/23/2010 10:04:19 AM

Quote :

"the only dinner I make that doesn't have meat/chicken/fish is quinoa and black beans..."

lol, I NEVER make a meal without meat.

Ever

7/23/2010 10:04:35 AM

how about substitute fish and or chicken for some of the fruits and carbs you are eating

(remove some carbs, add in protein, keep macros in check)

7/23/2010 10:04:57 AM

^^i eat eggs without meat

7/23/2010 10:05:24 AM

^my calories are ~1,500

^2 I guess that could work... but damn I love fruit.. it satisfies my enormous sweet tooth. I could try eating more beef jerky I guess

^3 quinoa and black beans is love

[Edited on July 23, 2010 at 10:06 AM. Reason : .]

7/23/2010 10:05:33 AM

^^



aren't you funny.

^I bet it'd be even better with some sort of meat

[Edited on July 23, 2010 at 10:06 AM. Reason : k]

7/23/2010 10:05:46 AM

Also you could eat some of your fruit with cottage cheese if you like it. That way you still get fruit but it's not just straight up carbs.

[Edited on July 23, 2010 at 10:06 AM. Reason : I eat NO meat. OMG. I must be cray cray. ]

7/23/2010 10:06:17 AM

bump that... cottage cheese

but I do like regular cheese. I love brie and apples.

7/23/2010 10:06:39 AM

After my gym/run last night i realized i had to take in another 1600 calories just to meet my goal (with the 500 deficit for slimming). Eggplant Parmesan.

V haha beer+salad+pasta. I think i got close to 1600.

[Edited on July 23, 2010 at 10:09 AM. Reason : s]

7/23/2010 10:07:35 AM

WTF your eggplant parm has that many calories in it?

7/23/2010 10:08:35 AM

Oh BTW does anyone work out with a weight vest on? I've been using one lately and might add it to my runs. It's just so hot outside with the vest on.

7/23/2010 10:11:26 AM

^where did you get it and how much?

i totally want one.

7/23/2010 10:13:39 AM

A quick google on WHY you ought to eat right after your workout. Its the first result and no clue if its legit, but its a start for discussion. No clue on what this guy is aiming this article at, being bulking, cutting, etc

Quote :

"These foods are whole foods, and the protein in whole foods digest pretty slowly. You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake. A whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. And, not to mention, whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source. As for how much, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). "

Quote :

"Yeah yeah yeah. "Carbs are bad! Carbs are the devil! I am scared to death of carbs! Get them away from me!!" Settle down. First of all, they aren't so bad. Secondly, after your workout they are actually an extremely important part of your post workout nutrition. Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker. "

[Edited on July 23, 2010 at 10:17 AM. Reason : http://www.intense-workout.com/post_workout.html]

Quote :

"Oh BTW does anyone work out with a weight vest on? I've been using one lately and might add it to my runs. It's just so hot outside with the vest on."

What do you do with it on? My weight vest is so bulky it would make a lot of exercises very awkward. Plus I don't really see the benefits other than it wears you down while you're standing still. Its supposedly great for running/walking, but I've heard its bad for your back...go big or go home . I use mine for pullups and dips at home.

[Edited on July 23, 2010 at 10:19 AM. Reason : lkj]

7/23/2010 10:16:29 AM

^use it for a lot of circuit training stuff. Push ups/pull ups/medicine ball work outs. Great core work out.

Quote :

"but I've heard its bad for your back...go big or go home"

Only using like a 15 pound one. I don't see how it could be any worse for you than backpacking or training with backpacks that are much heavier.

Quote :

"^where did you get it and how much? i totally want one. "

The gym i'm training with has them, but i saw them at Dicks Sporting Goods at South Park in Charlotte.

http://www.dickssportinggoods.com/product/index.jsp?productId=972579&cp=2367438.2367820.2363468.2363472

wow they have pants too:

http://www.dickssportinggoods.com/product/index.jsp?productId=972578&cp=2367438.2367820.2363468.2363472

I'm sure they're cheaper other places. Haven't looked around much though.

[Edited on July 23, 2010 at 10:24 AM. Reason : d]

7/23/2010 10:21:13 AM

i just took some pics for a check in

7/23/2010 10:22:15 AM

^^^so when should we have this "post workout" meal? A protein shake directly afterwards is easy to do. However I live 30 minutes from my gym and when I get home after the gym I take my dog for a walk, then I take a shower and then I prepare and eat dinner. When I finally sit down to eat that dinner it's (on a normal night) 2 hours after I finished working out.

Is that really bad?

^^if you want additional weight/resistance when swimming put on sweat pants. That's a bitch my friend

[Edited on July 23, 2010 at 10:24 AM. Reason : k]

7/23/2010 10:23:07 AM

I have this one. Might not fit as well, but the straps are adjustable and you get a waist strap for additionall support

^In that case you might not get the full benefit of the workout. And its not like its a full out meal, its meant to be just the size of a protein shake or so to get your body the nutrients it needs right then.

Quote :

"How long after my workout should I eat my post workout meal? Soon... really soon. As soon as you can. I don't mean put-down-the-dumbbells-and-start-eating. It doesn't need to be quite that soon. However, there is this "window of time" that exists after your workout during which it would be the most beneficial for your body to receive it's post workout nutrition. Typically you'd want to try to get this meal into your body within 1 hour. If possible, within 30 minutes would be even better. I personally have my post workout meal about 5-10 minutes after my workout. What's that you say? How can I do it so fast if I'm at the gym? Don't worry, more on that later. "

Quote :

"To finish this article up, here is what I do. Before I leave for the gym, I put everything I need inside of a shaker bottle. A shaker bottle is just a plastic cup with a cover and some type of "blending" piece inside. You just put something in it, add water, and shake it for about 5-10 seconds. It is simple and extremely convenient for your post workout meal. I put in the whey protein powder, dextrose, 5 grams of L-Glutamine (more about L-Glutamine), and 5 grams of Creatine (more about Creatine) and take a bottle of water with me. After my workout I get into my car, open the shaker bottle, pour in the water, shake for 5-10 seconds and drink on the ride home. The whole process takes less than a minute and the whole "meal" is finished in a matter of minutes if I take my time. There you have it... quick, easy, convenient and contains the best sources of everything my body requires post workout. "

[Edited on July 23, 2010 at 10:25 AM. Reason : link]

7/23/2010 10:23:10 AM