posted Fri, 12/01/2017 - 00:21
1368
+ 13 212 lbs
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Bulking at the moment. Oh do you recognize me... I've gained about 30 lbs since the last time. 
hahaha
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Bulking at the moment. Oh do you recognize me... I've gained about 30 lbs since the last time. hahaha
Great Body Sir!!
Respect osten2001
Nice work bro!
Thanks brother!
Lot of good solid mass.
Thanks bro!
Condition looks great for a bulk. Obviously your diets on point year round.+1
Thank you Sam. Yes I'm eating a pound of food every 3 hours. Toughest thing I've ever done. I need a feeding tube.
Sounds familiar. How many cals?
I don't know. 385 G protein and 415g of carbs
That’s a lot of protein. You’re consuming almost 4 times the amount of protein you need to maximally build muscle (1 to 1.6 grams per kilogram of body weight is the scientific consensus for athletes). But if high protein is what you like, keep doing it. I’d rather up the carbs and improve my performance in the gym, myself. Especially when bulking, carbs become more important than protein, because performance and progression is what stimulates hypertrophy. I always thought high protein was the way to go until until I started seriously studying sports nutrition. Turns out the whole 1 gram per pound minimum is just bullshit created by supplement companies so they can sell their worthless products. Supplement companies being lying slimeballs. Shocker, right?
1-1.5g/lb is fine for natural athletes but "enhanced" athletes have a much greater nutrient partitioning due to the compounds. Need to take advantage of that by increasing your protein
I'ts slowly increasing... It's only my 4th week of bulking I'm working my way up. Also I'm following what my coach says as well.
Excuse me, 1-1.6 grams/kg is the recommendation for endurance athletes. 1.7-1.8 grams/kg is the recommendation for strength athletes. My mistake.
Lemon, PW, "Is increased dietary protein necessary or beneficial for individuals with a physically active life style?" Nutr. Rev. 54:S169-175, 1996.
Lemon, PW, "Do athletes need more dietary protein and amino acids?" International J. Sports Nutri. S39-61, 1995.
Not 1-1.5 per pound. 1-1.6 per kilogram. That’s much less. We’re talking about world class sports nutritionists who write diets for elite athletes—who are all obviously enhanced—advocating this. Guys who live and breathe sports nutrition and hold doctoral degrees. Contrary to popular belief, it doesn’t take a lot of amino acids to repair the oxidative cleavage in skeletal muscle proteins that the metabolic stress of training causes. Muscle building is a slow process with or without gear, and shoveling massive amounts of protein down the gullet won’t magically make the process any more efficient.
Don’t you agree that it’s a little convenient for supplement companies that saying we need all this extra protein plays right into their hands? Guys get into this mindset where they have “fear of missing out” on gains if they don’t get enough protein when getting enough protein, natty or enhanced, is extremely easy through eating whole foods. The challenge is getting enough quality carbs and healthy fats. Protein is not hard to come by at all.
I know it’s a tall order debating you on diet. You know your stuff for sure. All I’m doing is reporting what I’ve learned in my studies. No more no less.
I consult a lot with the nutrition coach for a Big 10 college football team and the min he keeps his players on is 1.5g/lb. In my case if I go below 1g/lb protein I have to make up the cals somewhere to grow and if those extra cals are made up of carbs all I do is grow love handles. No LBM whatsoever even though I am in a calorie surplus. Now when I bump protein closer to 2g/lb I see significant LBM with minimal fat. I can't build muscle with low protein. I can maintain muscle at 1g/lb when cruising but if it dips below I start to lose muscle and start shrinking. No way I would be able to get away with 1g/kg and still be able to step on stage with appreciable muscle mass. It may be different for crossfitters or runners compared to Bodybuilders, especially with steriods in the mix, I don't know, but I see huge shifts in body mass if protein gets to low. Maybe I am old school, but it seems to hold true for most people that I work out with.
There’s nothing wrong with high protein diets. For a competitive bodybuilder getting in contest shape, high protein is essential. I’m a little surprised that the football coach has his players on such a high protein diet, since they can make up for the calories they’re losing with less protein with higher carbs, which would theoretically improve performance on the field. My own intake is about 300 g of protein myself, so I’m almost doing 1.5 per pound. I’m not saying there’s only one way of doing things. There are many. Honestly, I just can’t figure out how to cram more protein into my diet without resorting to shakes. For my wallet’s sake as well. Meat adds up quickly.
300 is about what I like to do as well.
Agreed. I received a degree in exercise science with a minor in nutrition. My professors preached the exact same thing Brooklyn's Profs are teaching. I argued with them until we were both blue in the face. So I did an experiment.... this was not Enhanced. I did exactly what my professor said to do and that was to consume 1.8 g per kg of body weight. I made up the extra calories through carbs. I did a dexa scan before and after 12 weeks. The results showed that I gained more fat and lost a little bit of muscle mass. Since then I've never gone back to a protein amount recomended by the RDA or any "nutritional experts". I stick with a high protein diet as thats how my body responds best.
Thank you for posting this. If you had access to a DEXA scan at your university I will not dispute your experience one bit. What’s your personal recommendation for minimum protein intake for building lean mass?
And just so I’m not making any false claims, I’m actually persuing a BA in mathematics. All of my studies in exercise science and nutrition are done independently because it’s what I’m passionate about.
That's actually really cool that you take the time to study that.
Yeah we got the DEXA machine my junior year, I used it fairly often as I found it fascinating to see exactly where I store the most bodyfat ect... I'm right around where you are 300g. I'm 245 so my Intake is around 1.3 g per lb of body weight. Seems to work well for me. If I'm buliking I do up my protein intake to a higher amount. Also, if I'm cutting i up my protein intake too.
ive gradually worked my way up to this high protein. It also depends on what you are taking. There's a taboo subject I can't talk about here that I take with my hgh pre and post workout and also eat as well both times. It depends if you know how to manipulate the body to take in all tha protein. Also depends on the cycle you run and how much you run. So that your body can absorb all the protein. I am very competitive.
Understood
Looking great bro! I hope you work things out & get your old account back.
Thanks buddy.
For a noncompetitive trainee, it’s all about that middle ground: big and full enough to fill out a pair of jeans and a t shirt, lean enough to look great with them off. Usually around 12% with a high carb diet to keep glycogen stores close to full is best for most men who are chasing aesthetics with no intentions of getting shredded to compete. You look to be right in that middle ground range +
I do compete brother. I really appreciate the kind words.
Welcome back mate!
Thanks bro.
RustyhookerBout time youre bustin loose. Solid!
Thanks bro... It is about time I started bulking. I like being shredded lol.
RustyhookerI just cut down a chunk. I need to be closer to shredded.
What happened to your last account ..Bulk Daddy !?
Mods keep giving me a user name and password that doesn't work for that account..I forgot the username and password. I told it to remember it and one day after 2 years it ask me for it. Yea I don't remember that far back. lol I can't remember what I did last week. This would be the 4th attempt. Hopefully we can work together and get it right this time. I wait a month or 2 everytime to try again.
That’s not good ...glad ya well fella
Plus 2 for the lean mass
Thanks buddy I'm glad you are too.
+1