January 22, 201313 yr Awesome!! I know some boot camp participants that are going to hate that I just saw that:lol: Start them light. If anyone is instable in the shoulder, they'll have problems. If you do sets of 8 to each side, they'll hate you forever.
January 22, 201313 yr I've got a question. I know you're suppose to consume 1g of protein for every pound you weigh, but I find this very hard to do, even with protein shakes. Any suggestions?
January 22, 201313 yr I've got a question. I know you're suppose to consume 1g of protein for every pound you weigh, but I find this very hard to do, even with protein shakes. Any suggestions? My suggestion is don't worry about it. Eat clean, eat when hungry, eat till full. I've always read the 1g per pound of body weight but 1. found it almost impossible to hit without getting fat and 2. realized it really isn't necessary for the average person. If you are body building or an athlete I could understanding needing that or more. But for the average person I just don't think it's necessary.
January 22, 201313 yr I've got a question. I know you're suppose to consume 1g of protein for every pound you weigh, but I find this very hard to do, even with protein shakes. Any suggestions? How much do you weigh, and what does your daily diet look like?
January 22, 201313 yr Sprints: 10 mph/ 10 degree incline 6 sprints (10/20, 15/15, 20/10, 15/15,15/15, 15/15) Squat 5/3/1 deload week Escalating Density group (Straight leg deadlift/hanging leg raise) 100 calf raises Swim 18 lengths
January 22, 201313 yr I've got a question. I know you're suppose to consume 1g of protein for every pound you weigh, but I find this very hard to do, even with protein shakes. Any suggestions? My suggestion is don't worry about it. Eat clean, eat when hungry, eat till full. I've always read the 1g per pound of body weight but 1. found it almost impossible to hit without getting fat and 2. realized it really isn't necessary for the average person. If you are body building or an athlete I could understanding needing that or more. But for the average person I just don't think it's necessary. I thought it was 1g for every pound of lean muscle mass.
January 22, 201313 yr Author Sprints: 10 mph/ 10 degree incline 6 sprints (10/20, 15/15, 20/10, 15/15,15/15, 15/15) Squat 5/3/1 deload week Escalating Density group (Straight leg deadlift/hanging leg raise) 100 calf raises Swim 18 lengths That's all? :lol:
January 22, 201313 yr I looked at my elliptical last night for about ten seconds. Usually it's just a passing glance, so I think that's progress.
January 22, 201313 yr Author I looked at my elliptical last night for about ten seconds. Usually it's just a passing glance, so I think that's progress. Baby steps. :lol:
January 22, 201313 yr That's all? :lol: It really isn't that bad. Normally I don't run and swim the same day, but I missed it last week due to running short on time. Warm up 10 minutes Sprints take 3 minutes Lifting 5/3/1 today will take 10 minutes 15 minutes for the EDT grouping 5 minutes to get changed and into the pool 10 minutes to swim 10 minutes to dry off and change 1 hour 10 minutes top w/ 25 of that being warmups or changing clothes.
January 22, 201313 yr How much do you weigh, and what does your daily diet look like? I just started a new diet yesterday. I'm gonna try to keep it like this: Breakfast: 2 eggs on whole grain toast Lunch: Skinless chicken breast, spinach, celery Snack 1: 1 oz of almonds Snack 2: Protein shake Dinner: 4 to 5 oz. of lean meat, broccoli, 1/2 sweet potato Snack 3: 1/2 cup of cottage cheese. Im 6"0 and weigh 180 pounds. I'm looking to build muscle, lose a little fat and basically tone up. Started hitting the weights again yesterday. I get close to 1g of protein per body weight but not quite. I just read where too much protein can be harmful so I'm thinking this is probably good enough.
January 22, 201313 yr Author I just started a new diet yesterday. I'm gonna try to keep it like this: Breakfast: 2 eggs on whole grain toast Lunch: Skinless chicken breast, spinach, celery Snack 1: 1 oz of almonds Snack 2: Protein shake Dinner: 4 to 5 oz. of lean meat, broccoli, 1/2 sweet potato Snack 3: 1/2 cup of cottage cheese. Im 6"0 and weigh 180 pounds. I'm looking to build muscle, lose a little fat and basically tone up. Started hitting the weights again yesterday. I get close to 1g of protein per body weight but not quite. I just read where too much protein can be harmful so I'm thinking this is probably good enough. Good Luck!
January 22, 201313 yr I just started a new diet yesterday. I'm gonna try to keep it like this: Breakfast: 2 eggs on whole grain toast Lunch: Skinless chicken breast, spinach, celery Snack 1: 1 oz of almonds Snack 2: Protein shake Dinner: 4 to 5 oz. of lean meat, broccoli, 1/2 sweet potato Snack 3: 1/2 cup of cottage cheese. Im 6"0 and weigh 180 pounds. I'm looking to build muscle, lose a little fat and basically tone up. Started hitting the weights again yesterday. I get close to 1g of protein per body weight but not quite. I just read where too much protein can be harmful so I'm thinking this is probably good enough. I'm no dietician, remember that. JVCD is a much better person to ask. 1g/lb is an arbitrary, easy to remember number and more of an insurance thing then anything. If you feel like reading, here's an article w/ links to studies. The Myth of 1g/lb: Optimal Protein Intake for Bodybuilders | Bayesian Bodybuilding From those studies, it looks like .75g/lb is the sweet spot, especially if you are just starting to train. That puts you at about 135 g for the day. By just adding 4 egg whites to your breakfast w/ 1/2 cup of oatmeal instead of toast, you'll add 16 grams over what you have right now for a total of 30 grams Lunch is 27 plus maybe 2 grams from the spinach for 29 Almonds contain 6 grams Protein shake, 21 grams 5 oz lean meat is 35 plus 2 grams from broccoli and 2 from the 1/2 sweet potato for a total of 39 1/2 Cup cottage is 30 Total of, give or take, 155 grams Looks good to me, as the lay person. If you don't add my breakfast ideas, you're still at the .75g/lb.
January 22, 201313 yr I just started a new diet yesterday. I'm gonna try to keep it like this: Breakfast: 2 eggs on whole grain toast Lunch: Skinless chicken breast, spinach, celery Snack 1: 1 oz of almonds Snack 2: Protein shake Dinner: 4 to 5 oz. of lean meat, broccoli, 1/2 sweet potato Snack 3: 1/2 cup of cottage cheese. Im 6"0 and weigh 180 pounds. I'm looking to build muscle, lose a little fat and basically tone up. Started hitting the weights again yesterday. I get close to 1g of protein per body weight but not quite. I just read where too much protein can be harmful so I'm thinking this is probably good enough. I would cut the toast for breakfast, and add at least one more egg if not two. Also get omega 3 eggs. Add a couple pcs of bacon a few days if you like. You could also do a 1/4 - 1/2 cup of mixed berries combined with 1/2 - 1 cup of greek vanilla yogurt. The rest of your diet looks spot on.
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