EPT![[image loading]](http://lh3.googleusercontent.com/public/MBquWSYrUFFy1nz4CtCo8ZLwkZ1wx7Gj_WQVD0dW7Xm0boWTesMd6AWkTBzNc0xAMHNqr5mAPBKbD1gzhTECNYMWG1pcghVOBCOXo41awZxCXl-kuwoqlgPiIEkECal8JgyM4tapOx6-aw1pM5vCNp-6S5AgWDw88dTFynsT_QUYnwtsaQVqVJg0aOHw0RZqMZI)
+ 8 ounces of this
![[image loading]](http://totalrocktotalrewards.com/wp-content/uploads/2010/06/milk.jpg)
shaken not stirred
to be really really tasty
TL Health and Fitness Initiative 2011 - Page 227
| Forum Index > Sports |
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nemY
United States3119 Posts
+ 8 ounces of this shaken not stirred to be really really tasty | ||
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sJarl
Iceland1699 Posts
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ModernAgeShaman
Norway484 Posts
On May 02 2011 05:17 Mrs.Jenkins wrote: depends on what youre doing. if youre just going for fitness, youre right. but if youre trying to bulk you need more. you generally want a gram per lb of body weight you want. so if youre going for 200 lbs, you need 200 grams of protein and thats a SICK amount of chicken and stuff if you wanna just get it thru normal diet actually, it's damn easy. 200grams of protein is nothing, and getting enough protein while bulking is pretty easy too. On my bulk days I aim for 3000kcal (+ ~500 from maintenance) and a somewhat of a 40/40/20 protein/carb/fat split. That's 300grams of protein. I eat ~800grams of chicken breast (~950ishkcal) in one of my meals with two bowls of oatmeal (~1200kcal). In the chicken alone, that's almost 200grams of protein right there. Add the protein from the oatmeal and milk and I'm already well over. Another bowl of oats later on and some cottage cheese or such and bam 300grams in one day. Might I add that I'm also 69kg (~150lb) and could easily put down more food if I wanted. For me, protein shakes are a complete waste and I'm kinda suprised that you have problems eating enough protein from food, cause I sure don't :O | ||
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FFGenerations
7088 Posts
400g beef, 2 tins kidney beans n a sauce, plus 4 litres milk n 2 scoops of whey Think its 1400kcal + 300 + 2000 Say 70g + 30 + 16 + 130 protein past 2 days in a row, Similar on previous days but less milk more beef. Pottatoes rpretty crap I think, fill me up fast but not v dense kcal Protein shake is fantastic imo Wonder if I shud try creatin. Not that I can affrd it | ||
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FyRe_DragOn
Canada2056 Posts
^ FitDay is a good program to download if you want to calculate total calories or ratio of protein/fat/carbs etc | ||
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decafchicken
United States20108 Posts
On May 02 2011 05:07 Mrs.Jenkins wrote: we do all the power lifts also, and variations of them. we dont do a lot of deadlift. every week we do some kind of heavy bench (flat, incline, or whatever), a speed/specialty bench (chain bench, band bench, pause bench etc.) some type of heavy squat (back, front, box, different kind of bars) a speed squat (chain, band) and then snatch and clean (and variants of those). and along with those we mix in supplementary lifts for shoulders, arms (just triceps), back and leg, and core stuff. minimal cardio yayy :D Sounds like fun :D I'm probably going to have to incorporate more work like this into my routine than just santch/cleanjerk/squat this summer if i wanna put on some mass. And 200g of protein is nothing, i'd say thats below average for me w/out a shake. My average meal has anywhere from 50-100g of protein and fat.1/2-1 pound of meat + 4 eggs + glass of whole milk = awesome. That being said i usually have a protein shake after working out or whenever else i'm tired and dont feel like cooking. | ||
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Zafrumi
Switzerland1272 Posts
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Malinor
Germany4732 Posts
Ah well, I don't have a problem with muscle development, and bulking is probably the last thing in the world I should do anyway, so no need for much milk. | ||
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FFGenerations
7088 Posts
+ Show Spoiler + ![[image loading]](http://imgur.com/LwoTV.jpg) ![[image loading]](http://imgur.com/hXZOo.jpg) ![[image loading]](http://imgur.com/x6CPv.jpg) ![[image loading]](http://imgur.com/QjU9G.jpg) ![[image loading]](http://imgur.com/v2jcW.jpg) ![[image loading]](http://imgur.com/9kjqe.jpg) ![[image loading]](http://imgur.com/2cERY.jpg) arms are like ~12.5 inch unflexed, forearms are ~7 inches at thinest point >.> shoulders are just bare bone | ||
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sJarl
Iceland1699 Posts
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FFGenerations
7088 Posts
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thedeadhaji
39489 Posts
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MajinMojo
266 Posts
Kinda sad to watch him bench more than I can deadlift though :/ | ||
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AoN.DimSum
United States2983 Posts
On May 02 2011 07:39 decafchicken wrote: Sounds like fun :D I'm probably going to have to incorporate more work like this into my routine than just santch/cleanjerk/squat this summer if i wanna put on some mass. And 200g of protein is nothing, i'd say thats below average for me w/out a shake. My average meal has anywhere from 50-100g of protein and fat.1/2-1 pound of meat + 4 eggs + glass of whole milk = awesome. That being said i usually have a protein shake after working out or whenever else i'm tired and dont feel like cooking. my friend is going to send me a program that his coach got from a korean coach. It is a brutal strength program! Ill send it to you too if u want it! | ||
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Ilikestarcraft
Korea (South)17733 Posts
On May 02 2011 04:00 Froadac wrote: Such indigestion from milk >.> Arms are still sore  you might be lactose intolerant a bit | ||
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decafchicken
United States20108 Posts
Mom asked me what i want to eat next time she goes shopping (50 pounds of pork/chicken/beef obv) Still won't buy me whole milk or real bacon (too much fat, its not good for you obv) regardless of studies i pull up. So i'm stuck with turkey bacon which is like 20 calories a piece (wtf) NOT i'm just gonna go buy my own 4 pound packets of nice thick bacon :D On May 02 2011 11:17 AoN.DimSum wrote: my friend is going to send me a program that his coach got from a korean coach. It is a brutal strength program! Ill send it to you too if u want it! Yes plz and thanks! On May 02 2011 09:22 MajinMojo wrote: Cousin came over to lift today. Super awesome. He really helped break down my power cleans for me. Can't wait to do them tomorrow with actual weight now. Kinda sad to watch him bench more than I can deadlift though :/ Feel free to post vids, we can help you with your form! Don't worry about numbers, just lift the weight on the bar and do more next time ^_^ | ||
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MajinMojo
266 Posts
I wish I could post some vids. I only got a shitty camera fone with no way to get it online. I'd love to post a pic of the sweetass rack I found too cus it was such a steal. | ||
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Froadac
United States6733 Posts
Naw. I can tell it's the fat. I was fine on the skim. | ||
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Snapplecakes
Norway78 Posts
Age: 23 weight: 220 lbs/99 kg height: 182 cm Starting date: 20/03/2011 Goal date: 1/8/2011 Training goals: Get leaner while still building muscle and strength, hard to say what kind of weight ill end up on seeing as its abit hard to track the weight loss compared to my muscle gain Nutrition goals: pretty much met my nutrition goals, im eating clean, healthy and i fucking loving it! so for some initial listing, these are the numbers from my very first workout.. note ive never trained any form of strength in my life and i used to clock in at 135 kilo a few years ago (god damn i was fat) Lifts when i started: Deadlift: 50 kg Squats: 40 kg Bench press: 40 kg Flies: 6 kg dumbell (laying down) "chinups" on the pulldown machine: 55 kg dips: 45 kilo assisted Current lifts: Deadlift: 100 kg Squats: 75 kg Bench press: 62.5 kg Flies: 12 kilo dumbell (laying down) Chinups: Body weight first set then negatives for the remaining 2 sets (im 3 hours from hitting the gym now so hopefully 5x3 Body weight chins today!) Dips: Body weight (Going for Body weight + 5 kilo today) Im doing all of this using the Leangains approach, the fasting and feeding window fits my schedual perfectly, i currently work as a head chef at a place in oslo so its easy to follow. Im cutting at the same time as im building str and muscle, i have 4 low cal days a week, 3 on 1300 and 1 on 1500. ive got my workouts split into 2 days, on these days i eat maintenance or slightly under and also have a clean maintenance for refeed inbetween the rough low cal days.. basically doing the same as sinep ! Im excited about doing all of this and knowing that any additional weight or halt in weight decrease is due to muscle increase as i have yet to stop gaining on my lifts! | ||
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thedeadhaji
39489 Posts
Damn, head chef? I know the culinary industry has some brutally tough work schedules :O | ||
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