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01-24-2024, 02:25 PM
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#31426 | RS has made me the bitter person i am today!
Join Date: Nov 2010 Location: /
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Thanked 2,566 Times in 986 Posts
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Originally Posted by mikemhg I think you'd be surprised how little you really need in terms of protein to be efficient. I believe people way overestimate their caloric needs to build/maintain muscle, your job also makes a big difference, for example if you're working a sedentary job, the calories you need day to day are much lower in general.
My job is sedentary, so I'm able to intermittent fast and skip quite a number of meals and still maintain a substantial amount of muscle, I might only eat 2000 calories a day, usually 1-2 meals only.
If you're working in construction for example, your needs are going to be completely different. You also need to take your body composition into account. Are those high grams of protein intake also translating into accumulated fat as well? | My TDEE atm at sedentary is around 2,500 calories. With sports and gym its hovering around 2,600-2,750 on average.
I've started doing closer to 0.8-1grams of lean body pass. Which currently I'm estimating around 205lbs @ 14% Body fat = 177 Grams
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2022 Velo N
2005 S2000
2007 CSX Type-S [Sold]
2002 RSX-S [T-Boned] |
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01-25-2024, 04:42 PM
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#31427 | Performance Moderator
Join Date: Jun 2001 Location: Richmond
Posts: 16,604
Thanked 17,268 Times in 5,772 Posts
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Oof... 177g a day you gonna be pooping rocks
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01-25-2024, 06:17 PM
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#31428 | Rs has made me the woman i am today!
Join Date: Dec 2009 Location: Burnaby
Posts: 4,196
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It's a lot of protein for sure.
How are you slamming that back, shakes, and eggs?
It's a little high personally, but if it works for you.
__________________ Quote:
Originally Posted by MG1 In Mike we Trust | |
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01-25-2024, 06:27 PM
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#31429 | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 53,328
Thanked 24,383 Times in 8,478 Posts
Failed 1,535 Times in 683 Posts
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You def don't need that much protein but yeah, do what works for your lifestyle
Make sure to get a lot of fiber, because high protein low fiber = diverticulitis risk
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07-26-2024, 10:01 AM
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#31430 | RS.net, helping ugly ppl have sex since 2001
Join Date: Oct 2005 Location: Revscene
Posts: 9,606
Thanked 7,624 Times in 2,557 Posts
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With the fatties posting their progress, should the gym bros revive this one? Although a caveat that I am not/have never been at the level of Skinny, Mike, or Gerbs, but I have gone regularly with various routines and lifting since my mid 20s.
During COVID until last year I was pretty much in maintenance mode, but as I got older maintenance mode was slowly deteriorating as I approach my late 30s.
With work being much more balanced and flexible with hours, I decided to try to go on a full on intentional (dirty) bulk/cut cylce late last year in time for this summer, starting at ~155lbs probably high-teens, low-mid 20% BF at 5'8".
Workout routine was 3-4 days a week of lifting, focused more on isolations and hypertrophy with rep ranges and approaches loosely based on the french dude on Natural Hypertrophy (split was leg day, chest & back, and then shoulders and arms).
I maxed out to 172lbs with water weight by around March this year, and lifted more weight with more reps, got bigger than I ever did when I was in my late 20s. My mind-muscle connection was better than ever as I was really able to properly isolate the muscles I wanted and felt I maximized the gains. I had to buy new clothes as it got to a point where I didn't feel comfortable going into a professional environment with how tight my shirts and t-shirts got lol.
April onwards I started on my cut. Diet changes were mostly reducing the supplemental protein intake and general caloric intake a bit, went back on intermittent fasting, got on an EC stack.
Morning fasted workouts with BCAAs 5-6 days a week, consisting of 1hr LISS on the elliptical where I try to maximize the resistance as long as I can maintain below 120bpm, with 30 mins of isolated resistance training, one muscle group a day.
I am down to around 158lbs now but have managed to maintain a decent amount size (I could have monitored protein intake more to try to retain more), my abs are back, top pretty defined my bottom are just starting to show in the last few weeks.
My strength from my bulk was actually quite close, probably at 90% of weight and rep range across the board between bulk and cut which I am happy with.
All in all, some learnings I will try to implement for this winter's bulk in terms of diet and routine, however it was cool to see results and progress I never had before. Even tho I am way older, I continue to lift more than I ever have, and feel in way better shape and aesthetics (maybe not the face or hair lol) than I ever did when I was younger and pre-COVID.
__________________ Quote:
Originally Posted by skyxx Sonick is a genius. I won't go into detail what's so great about his post. But it's damn good! | 2010 Toyota Rav4 Limited V6 - Wifey's Daily Driver
2009 BMW 128i - Daily Driver
2007 Toyota Rav4 Sport V6 - Sold
1999 Mazda Miata - Sold
2003 Mazda Protege5 - Sold
1987 BMW 325is - Sold
1990 Mazda Miata - Sold 100% Buy and Sell Feedback
Last edited by sonick; 07-26-2024 at 10:53 AM.
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10-30-2024, 01:25 PM
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#31431 | RS.net, helping ugly ppl have sex since 2001
Join Date: Oct 2005 Location: Revscene
Posts: 9,606
Thanked 7,624 Times in 2,557 Posts
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Bumping this up, what do you all use these days for pre-workout?
I used Ephedrine + Caffiene for workout days during my bulk, as well as daily EC stack during my cut.
Unfortunately Ephedrine is now limited to behind the counter and even though I stocked up before it got regulated, I don't want to be burning through my supply.
What's good these days or are people just keeping it simple with caffeine?
Miss the days of Jack3d and 1MR
__________________ Quote:
Originally Posted by skyxx Sonick is a genius. I won't go into detail what's so great about his post. But it's damn good! | 2010 Toyota Rav4 Limited V6 - Wifey's Daily Driver
2009 BMW 128i - Daily Driver
2007 Toyota Rav4 Sport V6 - Sold
1999 Mazda Miata - Sold
2003 Mazda Protege5 - Sold
1987 BMW 325is - Sold
1990 Mazda Miata - Sold 100% Buy and Sell Feedback |
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10-30-2024, 03:02 PM
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#31432 | RS has made me the bitter person i am today!
Join Date: Nov 2010 Location: /
Posts: 4,857
Thanked 2,566 Times in 986 Posts
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Originally Posted by mikemhg It's a lot of protein for sure.
How are you slamming that back, shakes, and eggs?
It's a little high personally, but if it works for you. | 100 - 120 grams - 400-600 grams bison / lean ground beef
60 grams 2 x boba protein shakes with milk
15 grams - Greek Yogurt
10 grams - Rice / bread Quote:
Originally Posted by 68style Oof... 177g a day you gonna be pooping rocks | Don't wanna jinx it but it's been 1 solid poop everyday at the same time every morning, clean wipes too lol
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2022 Velo N
2005 S2000
2007 CSX Type-S [Sold]
2002 RSX-S [T-Boned] |
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11-02-2024, 09:51 PM
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#31433 | Diagonally parked in a parallel universe
Join Date: Nov 2005 Location: bc
Posts: 1,427
Thanked 1,115 Times in 269 Posts
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Originally Posted by sonick Bumping this up, what do you all use these days for pre-workout?
Miss the days of Jack3d and 1MR | just black coffee for lifting
preworkout for kickboxing. all pre these days are garbage, im using c4 ultimate and its ok.... but its no 1MR
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what 7 you say?!
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11-02-2024, 09:56 PM
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#31434 | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 53,328
Thanked 24,383 Times in 8,478 Posts
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For caffeine to work as a performance enhancing PWO, you need to not take it regularly, and the dose has to be very high.
Otherwise it does work as a stimulant to keep you up
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11-03-2024, 08:18 AM
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#31435 | Rs has made me the woman i am today!
Join Date: Dec 2009 Location: Burnaby
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I stopped taking pre workouts years ago. Once you get used to working out without them, you won't feel the need to go back.
__________________ Quote:
Originally Posted by MG1 In Mike we Trust | |
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