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On June 22 2012 17:41 aloT wrote:
This is regarding protein supplements/shakes, at what point does it become very difficult or impossible for your body to strengthen up without going past an average protein intake with just a regular food diet? I am 80kg and eat on average 60g of protein a day as an aproximation, but some people say that I should be having twice that, I'm just curious how much effect going through with shakes will help me
not sure I understood your question correctly so i'm just gonna give you some general info in protein: for an athlete the recommended dosage of protein is around two times your bodyweight in grams. so for you that would be 160g of protein every day. you should get the majority of those proteins through whole foods (meat, eggs, milk etc) because its healthy! get the rest from supplements like whey shakes (whey isolate is basically just milk protein anyway).
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On June 22 2012 17:41 aloT wrote:
This is regarding protein supplements/shakes, at what point does it become very difficult or impossible for your body to strengthen up without going past an average protein intake with just a regular food diet? I am 80kg and eat on average 60g of protein a day as an aproximation, but some people say that I should be having twice that, I'm just curious how much effect going through with shakes will help me
If you're an athlete at all, the lowest level I've ever seen recommended for protein intake is .8g per pound of lean mass, and that was for endurance sports, in which you're usually trying to maintain rather than build muscle. You're going to want to at least double what you're currently getting, and get most of that from real food. If you're particularly a strength athlete (powerlifting, strongman, olympic lifting) there have been studies done that have people eating up to 2g per pound (270 g for you) and see benefits, and up to 4g per pound (over 500g for you) without any negative effects, except in people who have pre existing kidney problems.
So the take away from this is eat more protein, from real foods. It can help, and it won't hurt.
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I've been trying out Lean Gains for a week now and so far it's going pretty good, however I do have a question. How do I split my carbs and fats on workout or rest days, what should be the dosage and ratios? and is it that important if I just wan tto lose fat with this diet? 17 age and weigh 70kg height 182 cm
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You can try the calculator http://www.1percentedge.com/ifcalc/
I'm not sure if leangains is your best bet though, I understood that leangains is for more advanced trainees and looking at your bodyweight I doubt you fall in that category. From my experience it's very time consuming (and annoying) to keep watching your macro's like that.
If you are 70kg and 182cm I doubt you need to lose fat anyway, your fat percentage is pretty low anyway. If you are going for an 6 pack you might want to put a bit of muscle under it, otherwise it might end up like this:
![[image loading]](http://www.t-nation.com/img/photos/2008/08-109-training/image011.jpg)
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I have a friend who wants to look like that.
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Nothing wrong with wanting to look like that. To each their own.
Though I am confused that these people seem to hate food so much.
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On June 24 2012 21:56 Malinor wrote:
Nothing wrong with wanting to look like that. To each their own.
Though I am confused that these people seem to hate food so much.
I don't know if it's so much 'hate', it's just that some (including myself) really don't enjoy eating all that much for whatever reason. It's really really hard to eat more food when you don't feel like you enjoy it. Sure, food can taste awesome, but it's more like something that keeps me going, and if it's like that it's hard to gain weight (plus good metabolism in general). Eating enough for an athlete is something I must constantly put my mind into. I often feel like I don't even want to eat anymore but I stuff more food into my mouth because I know I need it.
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I love eating, but I still don't gain weight. Trade?
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I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars  ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips?
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South Africa4316 Posts
On June 26 2012 17:30 Mikau wrote:I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips?
Are you trying to do pull-ups or chin-ups? With pull-ups you grasp the bar with your palms facing away from your body (and your grip is wide than shoulder width) while with chin-ups you hold the bar so that your palms face towards you (and your grip is shoulder width). If you've only tried pull-ups, see if you can't do chin-ups instead since most people find them considerably easier to do.
If you can't do pull-ups or chin-ups, maybe have a look at the convict conditioning progression list for pull-ups and see if you can use that? I know my friend couldn't do any pull-ups and he used the convict conditioning progression to work up to 3x8 pull-ups at the moment.
http://www.youtube.com/playlist?list=PLE0D28A73389D8C88
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On June 26 2012 06:45 JingleHell wrote:
I love eating, but I still don't gain weight. Trade?
Oh yes, please.
Nature is very cruel to trap so many of us in the wrong body 
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On June 26 2012 17:30 Mikau wrote:I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips?
Do negative pull ups/chin ups where you help yourself by jumping as much as you need to get up (still try to do the exercise to the best of your ability) and then just resist on the way down for a few seconds every rep.
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On June 26 2012 18:16 YoucriedWolf wrote:Show nested quote +On June 26 2012 17:30 Mikau wrote:I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips? Do negative pull ups/chin ups where you help yourself by jumping as much as you need to get up (still try to do the exercise to the best of your ability) and then just resist on the way down for a few seconds every rep.
be careful if you do this because you can overstrain yourself easily by accident if you have weak arms/forearms ie you can fracture or strain or otherwise fuck them
the half-lying-down pullups in that youtube vid look really really good. (ie the horizontal pull)
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On June 26 2012 17:38 Daigomi wrote:Show nested quote +On June 26 2012 17:30 Mikau wrote:I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips? Are you trying to do pull-ups or chin-ups? With pull-ups you grasp the bar with your palms facing away from your body (and your grip is wide than shoulder width) while with chin-ups you hold the bar so that your palms face towards you (and your grip is shoulder width). If you've only tried pull-ups, see if you can't do chin-ups instead since most people find them considerably easier to do. If you can't do pull-ups or chin-ups, maybe have a look at the convict conditioning progression list for pull-ups and see if you can use that? I know my friend couldn't do any pull-ups and he used the convict conditioning progression to work up to 3x8 pull-ups at the moment. http://www.youtube.com/playlist?list=PLE0D28A73389D8C88
ATM I can't do either. Wall pull up isn't a challenge at all, so I'm probably going to start with the horizontal pull up and see how that goes. Is there a difference in what muscle groups you use between the chin up and pull up? How do the different hand positions measure up in terms of challenge they offer? Should I be progressing close>shoulder width>full width or what?
Thanks for the input, I guess I'm going to start doing this progression (rather than the 'cheating' version of jumping half the way) for risk of pulling a muscle or tendon or something. I'm not too confident in the strength in my arms.
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South Africa4316 Posts
On June 27 2012 05:32 Mikau wrote:Show nested quote +On June 26 2012 17:38 Daigomi wrote:On June 26 2012 17:30 Mikau wrote:I'm trying to ease my way into doing more strength training. I want to do pull ups, but atm I lack the strength to pull myself all the way up, so I'm looking for some sort of 'gateway' exercise to build up some strength for pull ups. I don't have access to gym equipment (can't afford the 45 euros a month the gym here costs), so I do my exercise either at home or at a local playground (lots of bars ). Currently I do squats, pushups and crunches as part of my routine, wanting to expand. Any tips? Are you trying to do pull-ups or chin-ups? With pull-ups you grasp the bar with your palms facing away from your body (and your grip is wide than shoulder width) while with chin-ups you hold the bar so that your palms face towards you (and your grip is shoulder width). If you've only tried pull-ups, see if you can't do chin-ups instead since most people find them considerably easier to do. If you can't do pull-ups or chin-ups, maybe have a look at the convict conditioning progression list for pull-ups and see if you can use that? I know my friend couldn't do any pull-ups and he used the convict conditioning progression to work up to 3x8 pull-ups at the moment. http://www.youtube.com/playlist?list=PLE0D28A73389D8C88 ATM I can't do either. Wall pull up isn't a challenge at all, so I'm probably going to start with the horizontal pull up and see how that goes. Is there a difference in what muscle groups you use between the chin up and pull up? How do the different hand positions measure up in terms of challenge they offer? Should I be progressing close>shoulder width>full width or what? Thanks for the input, I guess I'm going to start doing this progression (rather than the 'cheating' version of jumping half the way) for risk of pulling a muscle or tendon or something. I'm not too confident in the strength in my arms.
Chin-ups and pull-ups exercise the same muscles but in different proportions. Chin-ups work the biceps a bit more while pull-ups work the shoulders more. I know that the guy who wrote convict conditioning doesn't distinguish between them too much in the book, basically saying you should use the grip you prefer.
Regarding positioning, shoulder width is almost always the easiest (for pull-ups slightly wider than shoulder width might be optimal). Anything closer than shoulder width or further apart than that becomes more difficult. That doesn't necessarily mean you should progress to them though. The reason they are harder is because it's harder to activate all your muscles with those grips. Once you can do 3 sets of 8 reps of pull-ups (something which will probably take quite a while, like 3-6 months from now) I would personally suggest doing weighted chin/pull-ups which is easy enough to do at home: Wear a backpack and throw 2L bottles of water in for weight :p
If you're going to follow the CC progression steps, search online for a progression chart. The basic idea is that you should stick to each step of the progression until you can do a specific number of sets and reps. This might be different for you, but my friend found step 2 of the progression (horizontal pulls) to be very awkward doing at home. Because you're holding on to a table, he found the grip to be the limiting factor so he eventually just moved on to step 3 without meeting the criteria for progression on step 2. Something to keep in mind.
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2 questions:
1 -- Lets say it's late at night - I'm not hungry but I really want to eat something, is it healthier to eat something healthy or to not consume anything?
2-- I've been going to the gym regularly for 3 years now (4 days a week normally, then every day during summer/holidays). I tell people this and they're shocked, they say I go too often. Let me say this; I don't follow a workout routine, so I don't maximize my workouts, I just wing it and do what I want. So it's very easy for me to go everyday and not be in pain, or straining myself at all.
I've lost a reasonable amount of fat throughout my body over this time, and gained some muscle as well. However I'm not pleased with the amount of belly fat I have, and "love handles" as they call them. I'm currently 165lbs 5'11 or 6 feet. I workout basically every part of my body except my abs because I feel there's no visual benefit. Anyways, I've heard/read belly fat is the toughest to get rid of, does anyone have effective suggestions they'd like to make, or is it just a matter of eating more vegetables and such?
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On June 28 2012 10:54 Zenbrez wrote:
2 questions:
1 -- Lets say it's late at night - I'm not hungry but I really want to eat something, is it healthier to eat something healthy or to not consume anything?
2-- I've been going to the gym regularly for 3 years now (4 days a week normally, then every day during summer/holidays). I tell people this and they're shocked, they say I go too often. Let me say this; I don't follow a workout routine, so I don't maximize my workouts, I just wing it and do what I want. So it's very easy for me to go everyday and not be in pain, or straining myself at all.
I've lost a reasonable amount of fat throughout my body over this time, and gained some muscle as well. However I'm not pleased with the amount of belly fat I have, and "love handles" as they call them. I'm currently 165lbs 5'11 or 6 feet. I workout basically every part of my body except my abs because I feel there's no visual benefit. Anyways, I've heard/read belly fat is the toughest to get rid of, does anyone have effective suggestions they'd like to make, or is it just a matter of eating more vegetables and such?
1. eating healthy food is always healthy. you might put on weight though if you have already eaten a lot during the day.
2. this might help you: http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.html
mind you that it is only for people who are already pretty "lean" (i.e. have 10% or less bodyfat). if you are above 10% bf i'd suggest a regular cut with a diet consisting of lots of protein (meat, fish, eggs, milk), some fat and low carb (veggies and some fruit). see the general nutrition thread for more information.
and yes your exercise routine is probably not very effective at puttin muscle mass on you  if youre still having fun, no need to change it. but if you want to put on some real muscle mass, go see the general training thread and start squatting!
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South Africa4316 Posts
On June 28 2012 17:08 Zafrumi wrote:Show nested quote +On June 28 2012 10:54 Zenbrez wrote:
2 questions:
1 -- Lets say it's late at night - I'm not hungry but I really want to eat something, is it healthier to eat something healthy or to not consume anything?
2-- I've been going to the gym regularly for 3 years now (4 days a week normally, then every day during summer/holidays). I tell people this and they're shocked, they say I go too often. Let me say this; I don't follow a workout routine, so I don't maximize my workouts, I just wing it and do what I want. So it's very easy for me to go everyday and not be in pain, or straining myself at all.
I've lost a reasonable amount of fat throughout my body over this time, and gained some muscle as well. However I'm not pleased with the amount of belly fat I have, and "love handles" as they call them. I'm currently 165lbs 5'11 or 6 feet. I workout basically every part of my body except my abs because I feel there's no visual benefit. Anyways, I've heard/read belly fat is the toughest to get rid of, does anyone have effective suggestions they'd like to make, or is it just a matter of eating more vegetables and such?
1. eating healthy food is always healthy. you might put on weight though if you have already eaten a lot during the day. 2. this might help you: http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.htmlmind you that it is only for people who are already pretty "lean" (i.e. have 10% or less bodyfat). if you are above 10% bf i'd suggest a regular cut with a diet consisting of lots of protein (meat, fish, eggs, milk), some fat and low carb (veggies and some fruit). see the general nutrition thread for more information. and yes your exercise routine is probably not very effective at puttin muscle mass on you if youre still having fun, no need to change it. but if you want to put on some real muscle mass, go see the general training thread and start squatting!
I disagree a bit with the "if you're still having fun, no need to change it." Most workouts that you do just for fun and wing are incredibly inefficient, like 6 months of just for fun exercise will do less for building muscle definition than 1 months of SS, and most people that I've spoken to enjoy SS more than whatever they were doing before it.
So my suggestion would be to try out a proper training program like Starting Strength (or something more advanced, depending on where you are at the moment). Getting rid of stomach fat is almost impossible if you don't have enough muscle definition. With SS you'll probably still enjoy your workouts (in the 9 months I've been doing it, there's only been one day that I felt like not going, every other day I looked forward to going) and after two weeks you won't be in pain anymore either, so that should stay the same as what you're doing now. The only difference will be that you'll be putting on good amounts of muscle which should make stomach fat less of an issue. Of course, if you don't enjoy it after four weeks you can just go back to what you were doing before.
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I just meant that if gaining weight/muscle mass is not a priority, and he's still enjoying going to the gym 6-7 times a week, then there is no real need to change that. obviously I agree with you that SS would probably be a much better choice, but I'm kind of wary of recommending that program to people without knowing their goals and preferences. we have done that in the past in here and gotten a lot of shit for it (and rightly so )
and losing bellyfat is mostly a matter of diet, not exercise. I dont think he has no abs whatsoever just because he isn't on SS. so once the fat is gone there should be something to see!
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Of course this is a matter of preference and goals but I'm a 175lb and 6' and I still get called skinny -.-
Changing the diet will be the most important thing. Adding more structured intense workouts (doesn't have to be every day of course) may help in adding muscle. It's crazy what adding 10lb of muscle and losing 5 lb of fat will do for your appearance!
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EPT
