EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 176
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ThomasjServo
15244 Posts
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farvacola
United States18866 Posts
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NonY
8751 Posts
i'm a runner that's doing a training cycle for weight loss. normally i'd be eating a ton of carbs cuz that's best for performance/training, but this cycle i'm changing my diet to lose fat while maintaining muscle. so basically a lot less carbs (to reach calorie deficit) and a lot more protein (to preserve muscle). also doing more full body work to keep all my muscles active. question is how much protein do i need? the nutrition book i have (for endurance athletes) recommends 1.2g/kg protein during normal training, but says to increase that a lot when cutting because the increased protein has been proven to make a higher percentage of the weight loss body fat and not muscle. the author gives an upper guideline ("some athletes eat as much as 30% of their calories as protein") but doesn't say a minimum. 30% would mean over 200g protein, which I don't think I can comfortably do. i weigh 72kg. is 150g enough? any benefit to trying to hit 200g and beyond? TLDR: when cutting and trying to minimize muscle loss, how much protein a day is effective for minimizing muscle loss? either relative to body weight (im 72kg) or % of calories (what macronutrient ratio?) | ||
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ThomasjServo
15244 Posts
On July 29 2017 00:01 farvacola wrote: Why do you need knee support? Adding extrinsic support to the knee without a good injury/disease related reason is a recipe for weakened knee joints that deteriorate faster. Speaking personally, I have some pretty advanced chondromalacia patella in both knees that requires a lot of extra stretching and mobility work to keep under control and my trusted friend in physiotherapy still recommends that I stay away from knee sleeves/braces as much as possible. I have found this to be true during my work as a personal trainer as well. I have some general discomfort in my left knee from taking a helmet to it playing football growing up. Since, it gives me some trouble so I didn't see the harm in looking into knee sleeves. I was thinking I could kill two birds with one stone as you can slide them down to protect your shins when climbing ropes, but I guess I should talk to the doctor at my gym and see what he has to say before going the knee sleeve route. Good point farv. | ||
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farvacola
United States18866 Posts
@Nony, you should be fine shooting for between 150 and 200 grams of protein depending on the specifics of your day. So long as you're taking in good quality sources and in control of intake, the exact number really isn't that important. | ||
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Philozovic
France1677 Posts
On July 29 2017 01:36 NonY wrote: question for bodybuilding bros who know more about this stuff i'm a runner that's doing a training cycle for weight loss. normally i'd be eating a ton of carbs cuz that's best for performance/training, but this cycle i'm changing my diet to lose fat while maintaining muscle. so basically a lot less carbs (to reach calorie deficit) and a lot more protein (to preserve muscle). also doing more full body work to keep all my muscles active. question is how much protein do i need? the nutrition book i have (for endurance athletes) recommends 1.2g/kg protein during normal training, but says to increase that a lot when cutting because the increased protein has been proven to make a higher percentage of the weight loss body fat and not muscle. the author gives an upper guideline ("some athletes eat as much as 30% of their calories as protein") but doesn't say a minimum. 30% would mean over 200g protein, which I don't think I can comfortably do. i weigh 72kg. is 150g enough? any benefit to trying to hit 200g and beyond? TLDR: when cutting and trying to minimize muscle loss, how much protein a day is effective for minimizing muscle loss? either relative to body weight (im 72kg) or % of calories (what macronutrient ratio?) 2g/kg | ||
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IgnE
United States7681 Posts
On July 29 2017 01:36 NonY wrote: question for bodybuilding bros who know more about this stuff i'm a runner that's doing a training cycle for weight loss. normally i'd be eating a ton of carbs cuz that's best for performance/training, but this cycle i'm changing my diet to lose fat while maintaining muscle. so basically a lot less carbs (to reach calorie deficit) and a lot more protein (to preserve muscle). also doing more full body work to keep all my muscles active. question is how much protein do i need? the nutrition book i have (for endurance athletes) recommends 1.2g/kg protein during normal training, but says to increase that a lot when cutting because the increased protein has been proven to make a higher percentage of the weight loss body fat and not muscle. the author gives an upper guideline ("some athletes eat as much as 30% of their calories as protein") but doesn't say a minimum. 30% would mean over 200g protein, which I don't think I can comfortably do. i weigh 72kg. is 150g enough? any benefit to trying to hit 200g and beyond? TLDR: when cutting and trying to minimize muscle loss, how much protein a day is effective for minimizing muscle loss? either relative to body weight (im 72kg) or % of calories (what macronutrient ratio?) why dont you post your eating log? | ||
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ThomasjServo
15244 Posts
On July 29 2017 01:52 farvacola wrote: If he recommends sleeves, I like both Rehband and Nordic Lifter for elbows and knees as they don't overcompensate while providing support. They won't provide much protection though. @Nony, you should be fine shooting for between 150 and 200 grams of protein depending on the specifics of your day. So long as you're taking in good quality sources and in control of intake, the exact number really isn't that important. Yeah, I may just have to bit the bullet and get one of the calf protectors, little goofy, but then again so are rope climbs | ||
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phyre112
United States3090 Posts
On July 29 2017 01:36 NonY wrote: question for bodybuilding bros who know more about this stuff i'm a runner that's doing a training cycle for weight loss. normally i'd be eating a ton of carbs cuz that's best for performance/training, but this cycle i'm changing my diet to lose fat while maintaining muscle. so basically a lot less carbs (to reach calorie deficit) and a lot more protein (to preserve muscle). also doing more full body work to keep all my muscles active. question is how much protein do i need? the nutrition book i have (for endurance athletes) recommends 1.2g/kg protein during normal training, but says to increase that a lot when cutting because the increased protein has been proven to make a higher percentage of the weight loss body fat and not muscle. the author gives an upper guideline ("some athletes eat as much as 30% of their calories as protein") but doesn't say a minimum. 30% would mean over 200g protein, which I don't think I can comfortably do. i weigh 72kg. is 150g enough? any benefit to trying to hit 200g and beyond? TLDR: when cutting and trying to minimize muscle loss, how much protein a day is effective for minimizing muscle loss? either relative to body weight (im 72kg) or % of calories (what macronutrient ratio?) The research that I'm aware of shows diminishing returns after the 1.2g/kg you mentioned. Depending on the source, you still see significant improvement up to 1.75g/kg (0.8g/Lb) or even 2.5g/kg (1.2g/lb). I usually see the later number quoted for -building- muscle rather than holding on to it, since the "extra calories" are easier to justify there. Past that point increased protein intake is largely for satiety, or because you don't want to eat carbohydrates for x reason. As long as you stay hydrated and don't have preexisting kidney issues, you're not going to hurt yourself going as high as 5g/kg iirc. Protein isn't even half the story though, the most important thing for maintaining muscle on a cut is to "need" the muscle - use it or lose it, so keep lifting with a high intensity. Sounds like you have that covered. Tl;dr science depends on who you listen to but anywhere from 125 to 180g for a 72kg individual. | ||
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NonY
8751 Posts
why dont you post your eating log? I don't keep a log. I track day-by-day. It's not that I couldn't eat 200+ grams -- I don't need help figuring out how to do that. I'd just rather not. So I wanted some help in figuring out how helpful that extra protein would be, to judge whether it's worth the sacrifice. I was pretty sure it was excessive and probably not very helpful and I'd really rather continue to enjoy some foods with carbs (coming from a very high carb diet I've had to change my habits a lot already). | ||
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phyre112
United States3090 Posts
Decaf is a beast. Decaf smash. That is all. | ||
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decafchicken
United States20168 Posts
On July 30 2017 07:46 phyre112 wrote: Rugby tournament update; Decaf is a beast. Decaf smash. That is all. ✊. 2-0 today, playoffs tomorrow. Surprisingly good shape for not doing any cardio for 2 months. Apparently phyre talked to me and didn't even realize it 😂 | ||
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GoTuNk!
Chile4591 Posts
On July 29 2017 02:59 phyre112 wrote: The research that I'm aware of shows diminishing returns after the 1.2g/kg you mentioned. Depending on the source, you still see significant improvement up to 1.75g/kg (0.8g/Lb) or even 2.5g/kg (1.2g/lb). I usually see the later number quoted for -building- muscle rather than holding on to it, since the "extra calories" are easier to justify there. Past that point increased protein intake is largely for satiety, or because you don't want to eat carbohydrates for x reason. As long as you stay hydrated and don't have preexisting kidney issues, you're not going to hurt yourself going as high as 5g/kg iirc. Protein isn't even half the story though, the most important thing for maintaining muscle on a cut is to "need" the muscle - use it or lose it, so keep lifting with a high intensity. Sounds like you have that covered. Tl;dr science depends on who you listen to but anywhere from 125 to 180g for a 72kg individual. I think more important than diet, doing heavy reps/low reps few sets will do wonders for mantaining muscle mass; look into it. Talking about 85-90%x2x3 reps/3-4 sets. | ||
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GoTuNk!
Chile4591 Posts
On July 29 2017 02:48 ThomasjServo wrote: Yeah, I may just have to bit the bullet and get one of the calf protectors, little goofy, but then again so are rope climbs you shouldn't scratch your shins on rope climbs, socks should suffice as protection. You should be gliding on your feet. | ||
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FFGenerations
7088 Posts
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phyre112
United States3090 Posts
On July 30 2017 08:45 decafchicken wrote: ✊. 2-0 today, playoffs tomorrow. Surprisingly good shape for not doing any cardio for 2 months. Apparently phyre talked to me and didn't even realize it 😂 Thought I recognized him on the pitch because he has unique socks, but he was playing out of position (I thought) so I figured there must just be two guys on that team with quads the size of my waist. Then after I was like "nah shit that was him" oops. | ||
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Pulimuli
Sweden2766 Posts
On July 30 2017 08:52 GoTuNk! wrote: you shouldn't scratch your shins on rope climbs, socks should suffice as protection. You should be gliding on your feet. https://youtu.be/L7c88LapqHM?t=3m24s should actually climb ropes using just the arms but he has to start somewhere  | ||
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ThomasjServo
15244 Posts
On July 30 2017 17:57 Pulimuli wrote: should actually climb ropes using just the arms but he has to start somewhere legless or bust. | ||
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decafchicken
United States20168 Posts
 Ties my old 4RM from when I was in shape though so I think it's safe to say my strength is on the upswing!On July 30 2017 10:02 phyre112 wrote: Thought I recognized him on the pitch because he has unique socks, but he was playing out of position (I thought) so I figured there must just be two guys on that team with quads the size of my waist. Then after I was like "nah shit that was him" oops. Haha yeah we have a few guys with thunder thighs. And yeah I usually play in the centers these days but team needed me at 8-man so that's where I was playing. | ||
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GoTuNk!
Chile4591 Posts
Castro really pushing the athletes to be well rounded and good at everything. Particularly challenging: (Thursday) CYCLOCROSS 3 laps of cyclocross course (Saturday, those weights are ridiculous) MUSCLE-UP CLEAN LADDER 8 rounds for time of: 4 muscle-ups 2 cleans, ascending weight M 225-245-265-285-305-320-335-350 lb. F 145-160-175-190-205-215-225-235 lb. | ||
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