+ 3 Protein
Has anyone seen the newer study on protein taken in 20g 40g 100g dosages?
There appears to be no identifiable “cap” to the amount of protein your body can utilize if you extend the time frame long enough.
Even 100 grams of protein ingested in one sitting won’t lead to amino acid oxidation or, in plain terms, wasting.
If you don’t have the luxury of eating many small protein-rich meals daily, don’t worry about leaving gains on the table.
Other studies still assert that more “moderate” per-meal levels of protein might be better for maximizing muscle protein synthesis, but the jury’s still out.
Your time is probably better spent worrying about hitting a consistent protein-per-day benchmark.
https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791%2823%2900...
https://www.youtube.com/watch?v=61lhI8dBy4w
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anvilYou should have been pat down, nothing in or out of the chow hall sir.
Haha, that’s right! Although, they’re not too worried about all of that on open yards in my state.
My man...I figured you would add to this. But yea I agree the guys that hustle like you did will consume more protein than the average guy in there no doubt. But what I was referring to are the guys that consume those 3 meals a day along with a few snacks and somehow they swell up lol.
I knew milk could be turned into cheese but I didn't know vitamin C is used in the process. Damn those boyz come up with all kinds of ideas.
Yes sir, all vitamin c pills are is citric acid, which is used to make all kinds of fresh cheeses
As far as dudes blowing up in there off only what the state provides, idk bro. Not in my neck of the woods, the food is trash. I do know other places feed better and in that case, imo, it’s what you guys are saying, so many carbs and fats that the little bit of protein one gets is able to be utilized strictly for muscle. You also gotta understand that 90%+ guys are in prison for drugs. So a lot of them come in underweight and malnourished. So them getting cleaned up, eating consistently, working out, cause there’s shit else to do, all that has a dramatic effect on their physique.
I didn't know that about citric acid.
You make a good point about alot of guys coming in malnourished. Also you're right, alot of places don't feed well according to what my cousin said. Lol man I just know at first I didn't recognize him at all. Even though he was around 250, dude looked every bit of 270 or so. I asked him what the hell is going on in prison and was he on juice and he just laughed. He did say that him and the fellas would get in a group and take turns repping out 225 on the bench press. He also mentioned money for commissary. This dude told me if you had enough money you could even buy some type of weight gain shakes in there. We talked for a hot minute. It was crazy.
EDIT: The whole time my cousin was asking me about my powerlifting competitions but I wasn't trying to talk about that at all. Hell I wanted to know how he got so damn big and what he was on lol @23Sparta
Ok DeeMan this is how it is…. Proper training, proper rest and proper nutrition, right? When you’re in the joint, the first two are pretty damn well covered. You have plenty of time to rest and workout. Plus, where your cousin was he had weights, so that’s even better. Bro, I’m telling you, he ate as good as you can in there, it’s impossible that he didn’t. He wasn’t eating just his state issue and a little commissary. Food makes the world go round in prison. It’s used as currency, and there’s lots of ways to get it. You can work in the kitchen, eat a shit ton, steal some and bring it back to trade for drugs, tobacco, coffee, etc. You mentioned commissary, that food gets traded, bartered, gambled with, used to buy drugs, services, tattoos, gifts for family, and on and on. When you’re locked up, trying to better yourself physically, you learn how to make that food come to you. By any means sometimes. So basically your cousin got big by beasting workouts, getting good sleep and smashing everything he could. He’s a big ass dude, sounds like he had a nice little squad, and they had it going on for themselves in there. Got to, it’s the jungle. Survival of the fittest, and if you come home jacked, it’s safe to say you were high up on the food chain in there, and us boys don’t go hungry
@23Sparta Penitentiary Style!
Thanks for breaking that down bossman because my cousin didn't really get into all that but now it makes perfect sense. I figured no way he could look like that on 2000 calories a day plus night snacks..hell noo! I promise you if he was vascular I would of thought he was juicing but he had that all natural looking bulk muscle. I've seen or know a few cats that did 10 plus years and those guys were never as big as my cousin was. Tripped me out man.
Yeah, vascular is a tough one to pull off in there. There’s no weights where I was at, so we all have this certain “prison build” when we come home. The best features being our lower chest, triceps, and lat width. From all the dips and pull ups. Everything else lags behind those muscles no matter what you do.
Plus everything's loaded with fucking salt.
Yeah bro, truth. That, and all those fucking soups I ate over the years before I learned how bad they were for you. Still though, can’t fuck with a chili ramen, with a mango koolaid pack and mackerel mixed in
Bro cherry mix in the pickle juice is money too!
Haha yeah, I can see it! Cherry mix in the pickle juice makes absolute perfect sense to me
Exactly DeeMan
Haha
Shit that ain't no bridge Bro - that floor looks comfy!!! You've been pullin me plonker all this time LMAO
That was my homeboy who just got out, natty af, did his inaugural blood work and about to pop his cherry on 500 test. Come now Press, you know I got 30 pounds on him
I forgot to tell you but one of the powerlifting guys we train with got out of prison a few years ago. He said he was on a weight lifting team when he was locked up. He's a little behind us because he's the weakest in the group but he still reps 405 three times on bench.
That’s pretty badass though, 405x3. This old head used to tell me about powerlifting comps in the joint, back in the day, before they took the weights in the late 90s. Dudes been down since the late 70’s and is still in there. He told me they used to bite into a lemon right before they attempted a lift. lol, you ever hear of that?
Yea that's exactly what he said when he went in as a youngster in the late 90's. He got out but went back 5 years ago and said they didn't have weights but just sand bags. My brother and my long time friend introduced him to the group. Yea the lime thing is kind of like sniffing ammonia sticks before a lift in powerlifting. Lol it's a trip but I love powerlifting.
Haha so it is a thing. I think I could have been a decent power lifter, there is a lot to love about that sport. I still squat, only incline bench, and no more deadlifts.
Yea I don't deadlift alot myself..never liked that movement. Yea I've always been into powerlifting and 70's bodybuilding era
I did think those tattoos were surprisingly hostile to be yours lol
Haha, it warms my heart to hear that Press
PENITENTIARY STYLE...that build. I'm sure you'll get him right. His lats were nice
Yeah, he’s a beast. I’m talking 10 mile runs with 100 muscle ups. He knows how to train. Perfect candidate for what we do.
That's what I'm talkin about. Monster in the making! Hey I admit...if I'm not doing a powerlifting workout then it's straight PEN Style. I deviate a bit though but it's fast paced. Something different.
Damn bro, I’d love to get one in with you. We both could learn something
+1
that PENITENTIARY build can't be mistaken lol. And you're right...his lower chest stuck out about a mile.
Fats most likely. Carbs for energy. Fats & protein for building muscle
Fats and carbs are the energy used to spare protein also.
Ya maybe there getting enough carbs and fats that there body is using those for all the daily processes and then that small amount of protein they’re getting can go entirely to muscle?
Yep that's exactly what I was thinking. No other explanation. My cousin explained that he wasn't eating alot of protein. He had enough obviously though.
Yes I saw that and I think a lot of us kinda lived like that was the case anyways. Most pros are eating no les then 60 or 70 grams per meal up to 100 per meal. Also the claims about too much protein being bad for your kidneys has also been almost entirely debunked. If you look at the one study that was based on, all the participants were already in kidney failure sooo it really doesn’t mean shit for us. So yes eat all the protein you want (over 300 is probably unnecessary) and eat it whenever you can. If you have to eat 100 grams twice a day then so be it. And if you can eat 40 grams 6 or 7 times a day than yes that’s probably better, but eating 100 at once won’t go to waste and eating over 100 grams a day won’t hurt your kidneys. So eat that shit and get big!
Yea I figured the pros were consuming way more protein per meal.
I see alot of guys 250 plus guys can eat 12oz protein at a sitting. But my belief is that if the guys eat more than that they RISK not just bloating but gainging a bigger waist and lose there V-TAPER
Ya my digestion is completely fucked. I’ll wake up in the night with this huge barrel for a stomach and then I’ll let out like three huge burps and it it just deflates. I’m starting to think more and more the blown out stomachs are from eating and not necessarily just drugs
I try very hard to keep my stomach tight
Ive found apple cidar vinegar, bubbies sourkraut, pineapple , glutamine & super digestive enzymes have found away into my everday diet plan. And i keep my meals at 7oz at a meal
I’ve seen those studies and the ones saying even when you ingest massive amounts of protein in one sitting your digestive track (large/small intestines) essentially can store/utilize all those amino acids. You’ll use all the amino acids you need for muscle building and the extra actually get used to repair cells that don’t necessarily need it, but since the surplus is there it gets utilized for it. I absolutely ingest protein at 50-60g at a time without any worry that I’m “wasting” it.
I may have to look a bit more into this study because I always thought that the body could only assimilate only so much protein at once. I'm guessing more protein can be consumed at one sitting minus the extra calories. That's my guess.
I really wish I had saved that study somewhere. I specifically remember it stating how protein/amino acid turnover within the body is substantially higher than what we ingest based on the standards/recommendations. Thus, even when bolus amounts of protein were ingested it could be used in lieu of the constant “recycling” of AAs in the body to meet all those cellular demands.
I do think bloating/intestinal distress from high protein diets is because people don’t drink water as they should. Your body can only absorb so much water per sitting, so people chugging 32oz at a time are absorbing a small amount then pissing out the rest, and not really reaching true hydration. You need to sip constantly throughout the day. Not 2-3 big chugs spread hours apart.
You mentioned water and that's so true. I tell guys that all the time. Water is basically the human body but we neglect the shit lol. I also think the quality or biological value of the protein plays a part in how much of that protein can be consumed at once. If it's a lower quality protein with good amounts of fats I think that less will be absorbed, but I could be wrong.
Correct. I’ve seen that correlation drawn in studies as well. But it’s more to do with how fast the protein gets absorbed related to muscle protein synthesis. Whole food proteins = longer MPS window. Whey protein shakes = much faster MPS spike.
Don’t neglect your whole/healthy foods folks. No powder in a tub will ever beat real, healthy foods.
100%....no protein shake will ever beat out a good, high quality protein meal. And yes whey protein absorbs way too fast and some have speculated that some of that whey is ....here comes my favorite word...Oxidized somehow by the body. I never fully understood that though but probably a possibility. A more sustained release in my opinion leads to constant infusions of aminos being delivered to the body for growth.
How many meals aday
4-5. I probably don’t “need” that much protein. But it keeps me satiated. If I up the carbs or fats vs the protein, then I’m starving every 2 hours.
Its always been known that noone got fat from eating to much lean protein and whatever you dont digest you just poop out and it wont turn to fat .. had arguments for years. But there isnt many that even hit there protein numbers here. And some of the olympians up to 400 protein aday when they weight 255-280.
But for some high protein isnt the way either its lower carbs medium protein & high fats 100 -150