The Official Gym & Fitness Thread

I eat at 12, 2, and 6:30-7

 

Do you know what your creatinine and uric acid is?

Lots of lifters have elevated creatinine and uric acid due to high protein diet and muscle break down. Had a scare in February where the primary care doctor told me something could be up with my kidneys. Nephrologist took one look at me and said I was fine. Dropped the protein quite a bit and actually felt better- my blood tests were more normal too.

 

Just out if curiosity what was your protein intake vs what you lowered it to?

 

Dude- way too much and I didn't even know it. Just really liked to eat meat every meal. Probably around 300g a day for years. Dropped it down to 90g for the past 6 months and have the exact same body composition as before. I truly believe .5g-7.g per pound of body weight is more than enough.

Very little meat now and holy shit- I never get tired. I sleep much deeper and I have energy all day. All freaking day.

There is a lot of research that is muted by this high protein belief going on with all the fitness experts and doctors who say high protein diets do not impair kidney function at all. Trust me, when you slam your glomerulars with a 60g protein shake at one time, your kidneys have a horrible time filtering that.

 

160lbs, eating probably 70g protein per day. Obviously you power lifters and huge 250lb dudes need way more than me, and I’m not jacked by any means, but I know we don’t need protein supplements to maintain an athletic build and be strong.

 

I think in the strength/mass world protein consumption is very superstitious.

I got around 0.7-0.8g per pound of body weight per day on keto and there was no difference in building strength/mass and recovery.

The other day I listened to an interview Dr. Rhonda Patrick that talked about potential negative harms of increased protein intake from increased protein markers and increased cancer growth. There were no deginitive claims made just a discussion that there probably could be a harm to too much protein and it should be studies further.

I think the most critical macronutrient gets cast off to the side all the time.

Fat.

 

Sup cutie

 

Creatinine and uric levels were fine, I also drink 2 gallons of water a day which helps with that.

My hemoglobin and hematocrit have always been high, especially after my last test cycle. Idk if it is the excess water, asprin, or what but with one phlebotomy for it to drop that much is odd, but I'm not complaining.

I also eat over 300g protein and have for years. Blood work has always been steady.

 

What is funny is I’m reading The Hybrid Athlete by Alex Viada.
He went on a small rant about the over zealous protein intake promoted in strength sports.
His recommendation was 1-1.25g per kg of body weight.


@uhplifted He also has an appendix completely dedicated to pairing the appropriate workout to the best post workout beer.

Quads for Quads

 

So I have been doing Russwole's "powerbuilding" program to take a break from straight PL programs. I have really been enjoying it. The problem is, it is 6 days a week, and my left elbow has been sore as hell for the last 3 weeks. I am thinking it is overuse and that the program isn't giving my joints enough time to rest. So, I have two questions. 1. Elbow pain - how do I deal with it? It's not tennis or golfers elbow, but just general soreness and difficulty achieving full extension without pain. 2. I am thinking of going to a 4 day split (M,T, R, F) of which the 4 days would Push, Pull, Legs, Push/Pull combined, not necessarily in that order. Anyone have some thoughts or recommendations on that or a good PPL 4 day program?

 

What day is 'R'

I like a 6 day split and rest on Sunday's. For me I do Squats on Monday, Bench on Tuesday. Both of those days are high intensity, either weight or volume. Then Wednesday and Thursday are back and shoulder day. These days are less intense and allow me to recover from the intense first 2 days of the week. Then Friday I deadlift (intense obv) and then Saturday I do some sort of squat variant, but less intense than Monday, again, allowing me to recover a bit from the prior workout. Then Sunday I am off and I rest...and eat cereal.

As for PPL - I've never been a fan. Too many exercises that are arguably both a push or a pull and it's too damn confusing what I can or can't do that day

On the elbow - When are you having the pain? I get pain on presses sometimes and it's when I'm either too narrow or too wide on my grip. I can usually adjust and work around the pain that way.

 

R is Thursday.

Dude...how are you confused as to what is a push and what is a pull?

The worst pain is when pressing, but then it's sore literally all the time. I widened my grip on bench because it was hurting my shoulder, but that was well before I started this program. Maybe I need I bring it back in?

 

Like triceps. The cable press down also called a push down. Or Cable flys. Am I pulling? It's a chest exercise though. Too confusing.

I guess I do LPP-PPL

Legs(squats)/Push(Chest/Tris)/Pull(Back/Bis) Push(Shoulders)/Pull(Deadlifts)/Legs(Squats)

 

Chest, triceps and shoulders are push. Back and bis (and deadlifts) are pull.

I do like the idea of doing deadlifts on a day separate from back. Don't like shoulders have their own day, but different strokes. Main thing is I am just trying to get away from 6 days a week.

 

Squat university has a good video on their ig on elbow pain. I’ve been doing banded w’s and y’s with a pause to warmup before I lift. Been helping with my golfers elbow.

 

Think I'm more fearful of Googling "squat university" ....

 

Squat University is the shit.

 

You should compression wrap your elbow for a week every time you lift, super tight. Have done that during intense wrestling sessions with horrible elbow pain and it took it away completely.

I kind of do PPL and I like it a lot. I'm not a bodybuilder or power lifter though so might be different for you. My sched is Monday- deadlift and planks, Tuesday- upper body push, Wednesday- Upper body pull, Friday- squats

 

I sound like a broken record but... PT

Find out what the underlying issue is and the best/fastest way to resolve it rather than waste time guessing and potentially taking it from an issue where it's rehab-able while training vs. one that requires stopping your routine in order to recover.

I'm about ready to max out on my sessions of PT for the year, but I'm considering keeping monthly visits on self pay for $60-$70/session. I'm fixing every underlying issue and compensation I've ever had and I'm stopping new ones as they arise. It's also nice to get graston, targeted massage, and utilize the compression/icing equipment for recovery.

 

So drop the second push day and add shoulders to your chest day. 5 day split.

I do usually do a set of OHP with my Monday chest workout and some face pulls (see another pull exercise on a “push day”) and sometimes some delt flys or raises.