The Official Gym & Fitness Thread

Taken from BB.com macro main thread

Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
So - GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT this is 'sufficient' intakes for training. One should note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's 'athlete performance'.
Researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 2.2-3g/kg help with LEAN MASS RETENTION, and the physiological and psychological stressors associated with high volume or intense training.
Also - Anecdotally, most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. So UNLESS you have medical reasons for lower protein, or unless guided by your sports nutritionist or physician to use the GENERAL sports nutrition guidelines, I would suggest BODYBUILDING values.

General 'bodybuilding' guidelines for protein as follows:
- Moderate bodyfat, Moderate training load, moderate calorie = 2.0-2.6g per kg TOTAL weight (about 0.9-1.2g per pound)
- Low bodyfat or Very Low Calorie, Low Carb, High training load = 2.2-3g per kg TOTAL weight (1.0-1.35g per pound)
- High bodyfat, high calorie, Low training load = 1.6 to 2.2g per kg TOTAL weight (.75-1g per pound)

 

I play it safe and just do 1g per lb of body weight. What are the downsides? You'll "have" to eat more meat? What a fuckin shame. I'd rather have a little more than a little less any day.

 

sometimes it's hard to get in a lotta protein with limited fat. if the meat taste any good it'd probly has tons of fats in it. which leaves me eating dry ass chicken and lean ass beef.

 

I'm get around 200g protein and 65g fat per day. Granted, I eat lean ground turkey, Greek yogurt, tuna, grilled chicken, ON whey, and egg whites and limit the bacon and steak to the weekends lol

 

It will make you more full even if its less calories, and other than that its hard on your kidneys. but not gona kill you...or will it

 

Carbs make me more full than protein

 

Supposibly eating high protein foods suppresses appetite by increasing satiety. Basicly it makes you feel like your fuller and more satisfied after eating a high protien meal compared to carbs or fat

 

skipped leg day this week, gotta say, i don't feel too bad lol

 

Did legs yesterday. Legs hurt today.

 

deadlift and oli day tomorrow

gonna be fun

 

Full upper body day tomorrow, gonna cram chest, shoulder and back, just so i can hit legs this week. might do some cardio and arms this weekend but chances are very low.

 

I'm always satisfied after a high protein meal! After my surgery yesterday, we went to Cheddars and I got a 12 oz steak with a side of chicken tenders! If I reduce anything in my diet, it's going to be carbs.

I've only got like 2 weeks left of cutting and then it's on like a prawn who yawns at dawn....Back to 3500 calories and an ultimate end goal of ~205. I peaked at 200 on my last bulk, so I'm gonna try to go past it this year. And y'all niqqas thing gaining weight is hard. Gotta eat!!!

So, now that the anesthesia has worn off my little stomach wounds, I can actually feel the shit and am having to make some funky accommodations as to how I eat, sit, lay, etc. I can't really bend any way where my abs would move, so I'm having to squat with my legs to do shit.....aaaaaand, of course I did legs Monday...I dropped my phone on the ground last night and it took me like a solid minute to pick it up lol...the struggle is real.

 

Back attack this morning with some core work... I forgot my protein shake but I did remember poptarts.... SMH

 

I eat 300+ grams of protein at 193#...

 

Im eat everything.. haha

 

look like she's competition ready

 

good for her...

 

Bitch needs some meat on them bones. Gross! This is more my preference:

 

Would