OFFICIAL 2025! RS weight-loss accountability thread!!!!

[Badhobz]

last time they had that win-win chicken at the community center, the girls were walking around eating that in front of me while i was running on the treadmill. I almost murdered them.

this place is terrible.

[bcrdukes]

Originally Posted by spoon.ek9

I have never seen so much sabotage at one gym in my entire life lol. It's just as bad as Planet Fitness offering pizza and donuts at their facilities lol.

Doesn't Planet Fitness only offer that once a month?

[spoon.ek9]

I have no idea, I only know because I watched a youtube video about how terrible their gyms are

[ssjGoku69]

Originally Posted by sonick

Helpful youtube channels that I follow, but its important to take each with a grain of salt and see what works best for you: Jeff Nippard, Jeremy Either, Renaissance Periodization, Natural Hypertrophy

It was a nice surprise to see that Jeremy Either is a local. In one video, he finally went outside and I recognized it as somewhere in Burnaby.

[sonick]

Originally Posted by ssjGoku69

It was a nice surprise to see that Jeremy Either is a local. In one video, he finally went outside and I recognized it as somewhere in Burnaby.

Yeah its actually surprising how many are local/Canadian. Jeff Nippard is Canadian, as well as Will Tennyson.

Jeremy Ethier sometimes has Dennis from LTT on his videos haha, seems like they're buds.

[EvoFire]

Weighed in today at the gym, gained a pound over last week.

[mikemhg]

Take it or leave it but this guy speaks a lot of the same that I've been parroting for a long time now, in which we WAY overestimate our protein intake needs:

YouTube

[68style]

Fuck finally... it's ridiculous hearing these people saying 1g per lb... like fuck buddy you gonna eat 200g of protein a day, could build the pyramids out of the bricks you'd be shitting if you could even actually log one out once a week at the level of constipation that kind of intake would induce.

[unit]

well thats a relief... i think im usually no more than 70-80g and thats with a big shake

[sonick]

lol did you guys even watch the video?

His definition of "high protein" is higher than 1g/lb (e.g. 1.3g - 1.5g). His recommendation is still 0.73g-0.8g of protein for lifters and anything below 0.55g per lb saw a decrease in performance.

In his recommendation, 80g of protein a day would only be enough if you were walking around at 110lbs.

Also, protein needs for when you are wanting to build new muscle, is gonna be entirely different for somebody simply maintaining existing muscle like Mike or the guy in the video.

YouTube (Short URL)

[noclue]

I'm a skeptic of this protein trend, even cereal and waffles have a protein version these days. It's kinda like the low-fat trend back in the day.

[sonick]

Originally Posted by noclue

I'm a skeptic of this protein trend, even cereal and waffles have a protein version these days. It's kinda like the low-fat trend back in the day.

I for sure agree with this. Just marketers and companies going for a money grab. The quality of that protein is also probably pretty shit also. The average person who isn't working out regularly should not need that much protein. Especially if they're not eating enough fibre to balance it out.

[unit]

Originally Posted by sonick

lol did you guys even watch the video?

His definition of "high protein" is higher than 1g/lb (e.g. 1.3g - 1.5g). His recommendation is still 0.73g-0.8g of protein for lifters and anything below 0.55g per lb saw a decrease in performance.

In his recommendation, 80g of protein a day would only be enough if you were walking around at 110lbs.

Also, protein needs for when you are wanting to build new muscle, is gonna be entirely different for somebody simply maintaining existing muscle like Mike or the guy in the video.

yes but he's talking about 0.55g/lb being a decrease in performance if you're someone who is already optimized for protein intake. i personally don't care about max gainz enough to ever optimize my protein, so as long as im still getting stronger even if it's a bit slower than someone who eats 0.8g/lb then im completely ok with that! i mostly work out to stay active and get in shape. i have no goals of trying to be or call myself a bodybuilder.

[EvoFire]

There's been a lot of articles coming out that protein is overhyped. You only need about 0.55 - 0.7g/lb according to all the articles and videos that's popped up lately. It's not that much.

On a side note of myself, I fucked up my knee skating with my son. I was practicing hockey stops, lost balance and went down hard on my left knee, then into the wall. The whole rink heard my fall. I have a bruised knee and while I don't think I broke anything (not hurting/swelling enough for anything to be broken) it's uncomfortable. I think I'll have to pause my workouts for at least a week.

[sonick]

This whole protein convo with somebody asking how to "bulk up" and so the info was provided based on that. If you are not looking to "bulk up" then whatever was said is entirely irrelevant.

Ultimately, in my perspective it boils down to a few things:

• It's about matching protein intake to the demands of muscle recovery. The more intensely you work out, the more protein your muscles demand in order to fully recover.
• Assuming you eat a balanced diet (e.g. quality food, enough fibre), there is little studied downside to eating excess protein than what your muscles demand.
• On the flip side, if you eat less protein than your muscle recovery demands, you are leaving gains on the table; either the muscles recovering more slowly or don't rebuild / grow to the extent that they were exercised.
• In my experience, unless you have actually tracked your food intake, most people greatly underestimate the actual amount of protein they take in their normal meals in a day (particularly for carb heavy cuisines like asian food)

Imagine building a high-rise. The number of workers is like the demands of muscle recovery; the more workers the more potential to recover/grow quickly. However they need raw materials like concrete, which is protein.

If you bring on more workers but not enough concrete, the workers end up sitting around for part of the day twiddling their thumbs and you wasted a part of the day. If you bring more concrete than workers, then they work all day but you might have leftover concrete that you can't use and is wasted.

The more you work out the more workers there are, and the more concrete you need to maximize the capacity of the workers. If you're just sitting around all day or you are only working out once or twice a week, you won't have many workers to use much concrete.

[bcrdukes]

What is "muscle recovery"?

[68style]

Means you got a second shot in you when she says she didn't finish yet, only applies to <40

[sonick]

Kegel muscle recovery

[mikemhg]

Uhhh, I'd say there's definitely some notable detriments of overeating protein.

Most protein carries fats additionally, if you're overeating focused on protein, you have the possibility of gaining more fat, which can also affect your cholesterol levels. Protein ≠ Protein. Elevated LDL levels is not something to scoff at. It's another reason why I've seen guys who focus on cramming down isolate shakes and then wonder why they're packing on fat at the same time.

Gut health - Overeating protein can result in gut health issues, motility and digestion problems, diverticulitis, kidney, heart complications, etc. This is all well documented as a result of overeating in the bodybuilding community.

Cost - Less on the hierarchy of notables, but certainly one for some. Why throw money away on wasted food/calories, if not necessary?

At the end of the day, no methodology truly applies to everyone, we're all different, what may work for one may not work for you, so you can't take online crap as gospel.

You're far better off experimenting to see what exactly works for you, and the only way to do that is with time, effort, and tracking.

[sonick]

I agree with all that and none of that is counter to any info I have provided previously but perhaps better clarified.

When talking about protein grams and portions, the assumption is that we are talking about protein as the macro and not protein the meat. Of course 20g of protein from lean chicken breast is not the same as 20g of protein from pork belly. Which is why I specifically say "Assuming you eat a balanced diet".

Also with gut health, I also call out quality food and enough fibre. In terms of general health, I believe getting enough fibre is 1000x more important than protein. Then there is the whole recent thing about levels of lead in whey protein powder. But again, I have not referred to anything significantly more than 1g/lb of body weight here.

the only way to do that is with time, effort, and tracking.

Even if somebody doesn't intend to change their diets drastically, I believe tracking is hugely insightful. Especially since I believe most people overestimate how much protein they do take in, if they haven't actually tracked it before.

[spoon.ek9]

I'll be honest, I generally laugh inside when I see coworkers talking about their protein intake when I damn well know they eat like shit and barely work out lol. Drinking a shake or high protein coffee isn't going to reduce that belly fat. It's so much more than JUST increasing your protein. Ain't none of them in a deficit.

[supafamous]

Got tired of my whining about being stuck at 173 since July and took some of Mike's advice about only eating when I'm starving (I ain't skipping meals though) and I had 5 straight days of 172 and now 2 days of 171. Maybe I can get down to 167-168 by Xmas so that 160 is in sight next year.

[Badhobz]

You want some LA chicken bro ? It’ll help you lose weight.

[Gerbs]

Started my cut at 217lbs bloated from Mexico, 213.5 post big poops.

Picked up daily running for the past 10 days, which has been adding an extra 300-500 calories a day burned so I can eat more. End of season vball tourneys have me burning 2.5-3K calories over an entire day.

Already down to 208.5lbs, gonna dexa scan and try to hit 189lbs this year so I can jump higher for vball.

[SSM_DC5]

Doing any plyometrics to help your jumping?