Gym And Supplement Discussion

[NZM.031]

yerrr just drop another shake in there... or throw in some more fruit... get it up to 3000 at least..

there is nothing wrong with having high carbs... some people even debate that carbs are more important in gaining size than protein... as you will expel any excess protein... make sure you meet all your dietary needs with your diet.. aka... dont just eat the one thing over and over.. balance it out so your eating lots of greens and fibre is important... and if you need more calories, get them from a shake..

there is a good book... you may even find it on a website... about eating right for your blood type... carbs and proteins can affect people differently and can be the difference between feeling lethargic and bloated..or full of energy.... also eat right for your body type.

[Ten Four]

Has anyone heard of Dr. Ron Laura?

[NZM.031]

no.... but thats a funny name...

is he Dr Ron.. or Dr Laura... hahahaha... home boy got a girls name yo.

[Ten Four]

Mmk well thought you guys might've heard of him cause he's a body builder judge, ran tv show etc.

He just bought my 32GTR and its not at the depot on its way to newcastle...

[rugbymatt07]

ok.

in short

with your goals being to get bigger..

1.) 2400 calories is not enough

2.) your PCF breakdown is all wrong. you have WAY too many carbs, nowhere near enough fats and protein should be about 100g more per day at least.

who created that diet structure for you?

So you're recommending he consumes over 300g of protein daily? Have you based this on reputable, scientific research?

This is about 5g of protein per kg of bodyweight per day - which is waaay too much!!

It's heaps more than the body can process (unless he's training at a high intensity level for like 12 hrs straight every day...)

Carbs are the important factor in post-exercise recovery.

[Ten Four]

Mmk well thought you guys might've heard of him cause he's a body builder judge, ran tv show etc.

He just bought my 32GTR and its not at the depot on its way to newcastle...

its at** =.=

[defari]

quick question

im just over 6 foot tall.. about 75kg's in the morning.. after breakfast, lunch and dinner im about 73kg's.. i eat like a horse (people say they are quite suprised that i eat so much)

in a nutshell i can eat maccas day in day out and ill lose weight... wtF?

[Birds]

There's a couple of factors responsible for that. Primarily metabolism, where you're burning more energy and fat than your body is taking in (this does decrease with age; lots of young men can eat whatever they want without consequence). Then there's the timing of meals and what you eat - eating right before bed for example, I've heard that food does not digest slow enough for your body to take all the nutrients / fat from it. Certain foods will pass through your system faster than others too. Foods containing trans and saturated fats will put on weight (unhealthily).

If you're trying to gain weight you need to eat when your body need the food - a while before and immediately after exercise. You also need to eat when you aren't even hungry...basically stuff yourself so that your body has no choice but to use it.

[Turk1]

Ever since starting wrestling I feel like I have gotten a lot more stronger! Maybe it's improved core strength? Not sure but I have started pushing weights that I used to struggle with Damn I love training!

P.S - Wrestlign sure beats hitting the treadmills for cardio hehehe

[NZM.031]

quick question

im just over 6 foot tall.. about 75kg's in the morning.. after breakfast, lunch and dinner im about 73kg's.. i eat like a horse (people say they are quite suprised that i eat so much)

in a nutshell i can eat maccas day in day out and ill lose weight... wtF?

birds is right on with this one... It's your metabolism and your body type... You are just a skinny guy. Your body will burn calories as it needs them and expel what's not required to keep because it knows you will eat again shortly so it doesn't store it away.. Think back to the cavemen days and think what job your body is made to do. You need to eats lots of lite meals to keep your energy up.. While some people can eat breakfast and be full all day..

I'm the same... I have between 6-8 meals a day.. And supplements in the winter.. I'll eat my dinner, then polish off everyone elses... It's a running joke at family dinners as I always wait till last to dish up and everything that's left is mine... Noone gets seconds if Im around.

But I'm 75kg and struggle to maintain that weight... Let alone gain anymore...

[NZM.031]

Ever since starting wrestling I feel like I have gotten a lot more stronger! Maybe it's improved core strength? Not sure but I have started pushing weights that I used to struggle with Damn I love training!

P.S - Wrestlign sure beats hitting the treadmills for cardio hehehe

top stuff. Bet it's good to back into training.. It's awesome howmuch easier it is to burn calories when it's not mind numbing and boring.

[TTT]

So you're recommending he consumes over 300g of protein daily? Have you based this on reputable, scientific research?

This is about 5g of protein per kg of bodyweight per day - which is waaay too much!!

Actually, 311g of protein for someone who is 72kg is 4.3g of protein per kg.. not 5

the formula is 2g of protein per "pound" of bodyweight. not kg

72kg

211gm protein

72kg = 158.4lbs

211g protein / 158.4lb body weight = 1.3g of protein per pound of bodyweight.

for someone wanting more muscle, they would ideally be eating more than that.

adding another 100g of protein would bring that number up to close to 2g of protein per pound of body weight which is more ideal.

anyway, trial and error will probably teach you more on how you react to different diet and exercise.

[rugbymatt07]

Actually, 311g of protein for someone who is 72kg is 4.3g of protein per kg.. not 5

the formula is 2g of protein per "pound" of bodyweight. not kg

72kg

211gm protein

72kg = 158.4lbs

211g protein / 158.4lb body weight = 1.3g of protein per pound of bodyweight.

for someone wanting more muscle, they would ideally be eating more than that.

adding another 100g of protein would bring that number up to close to 2g of protein per pound of body weight which is more ideal.

anyway, trial and error will probably teach you more on how you react to different diet and exercise.

I'm very impressed that you can divide 311 by 72 and get 4.3 - you must have done quite well in grade 5 maths.

However, if you read my post carefully you would've noticed that I said "about 5g", and I have included a definition of the word "about" for your benefit.

"about": Imprecise but fairly close to correct.

The current guidelines (the recommendations put together by the best dietitions, nutritionists, physiologists etc after consideration of the most current and most reliable research and statistics) state that the strength athlete should consume about (see definition above) 1.2-1.7g of protein per kg of bodyweight per day.

What this means - Consumption upwards of this recommendation yields no apparent physiological benefits - and some detrimental effects can come of consuming excessive amounts of protein - chance of kidney disease can be increased, dehydration can occur, COST can also become a big issue. The typical Australian diet already contains plenty of protein, and many Australians exceed their protein requirements without even trying. Although as someone training for strength and size your protein needs are increased somewhat - along with your energy requirements. It is FACT, however, that as you increase your energy intake - your protein intake increases accordingly (basically in a linear relationship) simply due to the proteins contained in the everyday foods you consume.

So basically, don't stress about drinking 78 protein shakes daily to get your 9.8142 kg of protein daily because that's what Joe Blogs said on the internet.

To the OP - be very careful about what you read and hear on the internet, the strength and conditioning industry is full of people giving their opinions, many of which are plain wrong.

I'm in no way claiming to be an expert or a professional, I'm just throwing up the most current guidelines.

[IOWNU]

No school like old school.

The oldies and pros have been taking 2g per pound of bodyweight since wayyyyy back.

It works. Current guidlines for the general public cannot be applied to athletes. Just like current weight and BMI guidlines.

So agree with GTST on this one.

Also the claims of kidney damage have been strongly disproved, check out PubMed.

[defari]

birds is right on with this one... It's your metabolism and your body type... You are just a skinny guy. Your body will burn calories as it needs them and expel what's not required to keep because it knows you will eat again shortly so it doesn't store it away.. Think back to the cavemen days and think what job your body is made to do. You need to eats lots of lite meals to keep your energy up.. While some people can eat breakfast and be full all day..

I'm the same... I have between 6-8 meals a day.. And supplements in the winter.. I'll eat my dinner, then polish off everyone elses... It's a running joke at family dinners as I always wait till last to dish up and everything that's left is mine... Noone gets seconds if Im around.

But I'm 75kg and struggle to maintain that weight... Let alone gain anymore...

Thats what i was thinking. Quick metabolism. My gf is quite jealous that I can eat whatever I want, as much as I want.. and not gain any weight.. I should probably do more exercise though as lots of unhealthy food cant be good for my insides.

lol and yeah I have a similar situation at my parents place and my gf's parents place whenever I go around for dinner, they always make extra. One time my gf's mum plated me up what she thought was a massive meal.. how wrong she was, the look on her face when i went for seconds was priceless.

[rugbymatt07]

No school like old school.

The oldies and pros have been taking 2g per pound of bodyweight since wayyyyy back.

It works. Current guidlines for the general public cannot be applied to athletes. Just like current weight and BMI guidlines.

So agree with GTST on this one.

Also the claims of kidney damage have been strongly disproved, check out PubMed.

Fair enough that there may be no side effects (unless I spose you're having ridiculous amounts - but then again even water can kill you if you have too much... some guy died recently drinking 20L or something in one hit).

Although those guidelines are for the athlete and heaps of recent research (stuff of pubmed and the like) hasn't found any benefit to megadosing on protein.

I spose there could even be a placebo effect if you think that consuming more is better for you, but I don't think it's necessary to spend heaps and heaps of money on supplements, chicken breasts etc because the reality is we probably get enough from our standard diet.

[IOWNU]

Depends on the definition of standard diet i guess.

One thing is for sure, more protein is better than less.

In terms of cost, eggs are really cheap. So is milk. We don't need to be chomping on chicken breast all the time (although, variety is always nice).

[TUFF_350]

Actually, 311g of protein for someone who is 72kg is 4.3g of protein per kg.. not 5

the formula is 2g of protein per "pound" of bodyweight. not kg

I hear ya mate, ive read that on countless of websites then again il read something that contradicts it and further still some guy in the gym will start a convo and throw me off on a whole different tangent!

I found this also: http://www.leehayward.com/howmanycal.htm

Can usually spot the juice junkies, even on their cutting phases. To me this guy looks all natural.

Edited May 30, 2010 by YDUTRY4

[TUFF_350]

Depends on the definition of standard diet i guess.

One thing is for sure, more protein is better than less.

In terms of cost, eggs are really cheap. So is milk. We don't need to be chomping on chicken breast all the time (although, variety is always nice).

Could also try that chicken in a can? 85gm serve is usually $1.50 so down 2 of those with a side of carbs and thats a meal.

[NZM.031]

ydutry4... just try different things for a different period and find what suits you best... it may take a whole year of trying things for 3 months at a time and recording the results.. make daily notes of your diet... your moods... and how you feel... throw in something that you know will make you feel ill... and see how long it takes to have that affect... that way you know that what you ate yesterday/day before/ etc and what effect it has on your mood and general feeling.. i know that if i dont eat enough carbs and get enough sunlight... dont bother with a nutritionist... even if its a sports nutritionist.. they generally will steer you away from high protein ans supplements and just reinforce the healthy balanced diet.. you know that aleady, so dont bother paying for it.

the only thing i eat from a can is baked beans and tuna.. greenseas flavoured tuna is 99c a can usually and its lean and full of protein.. tuna and wholemeal pasta, tuna and brown rice, tuna and salad, toasted tuna & cheese sandwiches and tuna and fried vegatable stirfry... that is pretty much my lunch for the week.. to change it up.. ill get salmon. ... i dont know what the chicken in a can is like, but i bet its full of preservatives and f#@k knows what parts of the chicken it is... id scrap the chicken in a can and just go the baked beans... hot or cold, they are the best. i have them everyday for a midmorning snack with 4 bits of wholemeal toast.