The Official Gym & Fitness Thread

GGAAAIIINNNZZZZ

 

Thats what weekends are for

 

http://youtu.be/5-YvakoP2gY

 

Yea my diet is starting to get a lot better. I am trying to get about 160g of protein a day. ( i weight 200lbs and 17% BF) I think that used to be my biggest issue is i never watched what i ate. So we will see what happens over the next few weeks. I am trying to loose another 2-3% before thanksgiving. Than after that i will be heading to the desert so i will have all the time in the world to lift and eat right.

 

Does anyone follow the 1 gram of protein to 1 lb of body-weight protocol? I'm 5'11'' and weigh 190-195 and only get about 160-175 grams of per day and I'm makin' all kinds of gains (another hodgetwins reference). I guess that's more of a safety thing to make sure everyone gets enough protein.

 

Everyone has different needs, I usually go for 200 plus, I'm about 195 right now.

 

Before I know I wasnt even coming close to what I needed. On a good day I was lucky to make it to 100g. So now I am making a effort to the extra protein.

 

just do whatever the FUCK you wanna do bahaha


I just recently started watching their stuff

 

Bustin all KINDS of nuts. All KIIIINDS. I mean that's clean.

 

LEG DAY!!!!!!!!!!!!!!!!!
have a really bad, deep cramp in my quad from sprints so i did lower weight and more reps
Squats: 10@185lbs, 4x10@225lbs
Walking Lunges: 2x10@60lbs
Deadlift: 10@135lbs, 8,6,6,6@185lbs
Romanian Deadlifts: 3x6@185lbs
Decline Leg Press: 2x12@6 plates (270lbs*sqrt(2)/2 )
Calf Raises (in the decline leg press machine): 2x12@6 plates

quad feels alot better, had to start taking potassium supplements again :/

 

x2 on the 1.5g per lb.

 

Dang! According to that I need to have 244 grams of protein each day. It's 9:20 am and live barely had 75 g.

 

try using myfitnesspal... itll tell you all of your macros you need depending on your goals

 

per day? I would go through my entire tub of protein powder in 4 days

 

A lot of your protein should be coming from real food, not just shakes. (Chicken, Beef, etc)

I usually try to keep it at a minimum 1:1 ratio of Protein from Shakes & Protein from Food.

 

70% of my protein is coming from whole food sources. I get a total of ~250g a day.

 

What does an average day for you look like, meal wise?

 

So I've hit the gym 3 times this week and I'm not sure if I should go again today
6'1" 180 lbs
Caloric Intake: Approx 3500 calories/day

My week so far:
-Sunday
Shoulders
Abs
Lunges
Calves

-Monday
Rest

-Tuesday
Chest
Bi's
Squats

-Wednesday
Back
Tri's
Deadlift
Calves

-Thursday
Today

I am an immensely low gainer so I make up for it by volume, volume, volume. For example, on Wednesday

Seated row 3x10 100 lbs warm up
Pull up over hand grip 5x5
Pull up closed grip palms inward 5x5
Chin Up underhand grip 5x5
Seated row 6x8 140 lbs
Seated row 3x5 180 lbs

Dips 5x20
Tricep rope pull down 6x8 120 lbs
Skull crushers 5x5 70 lbs

DL
3x8 185 lbs
3x5 285 lbs
3x1 305 lbs

Seated Calf raises 5x10 135 lbs (very low, but I'm working on it)

20 min cool down stretch

I was absolutely taxed when I got home. I laid in bed after my shower for a good 6 hrs before going out somewhere, but today no DOMS... so idk if I should take a break or head out and do some kickboxing. I'll definitely wait until Friday or Saturday to do some lifting again.

 

Not sure if you guys have seen these yet but they are a tasty way to get 10g of protein in you