1 muscle group 1 time a week - Page 2

Dins_PR · 09-Feb-06, 09:07 PM

I was actually replying to the 450grams of protein post. All that meet and dairy. That's a lot of cholesterol.

Vas85 · 10-Feb-06, 12:27 AM

Yeah i would think that too, with all that and cottage cheese, would be a lot of cholesterol, what does your cardio outline look like F-Mac?

Maxgain · 11-Feb-06, 04:04 PM

Quote:

Originally Posted by rbuchman

I'm about at that level too count 445g/day at 200 lbs. I only get 100 from whey (20 when I wake up, 20 as a snack, 40 post workout and 20 more as a snack)

Based on the often sited 40/40/20 p/c/f that's only 4450 Cal/day nothing extrodinary for an athlete.

Esp when you figure 2500cal/day is the base calories for a male then figure every pound of muscle burns 50 cal/day (say you added 25lbs over a "normal" person) and a 700 calorie workout (nothing too extreme) that puts you easily to the 4450 Cal/day range. Which by the 40/40/20 rule you should get 450 g /day of protien.

That truly is a lot. Muscle is 70% water. So every 100g of muscle you gain is only 30g protein. Obviously dietary protein is not directly converted but typically the gains seen with such high amounts can be dure to the extra high quality cals being intaken.

F_Mac · 13-Feb-06, 09:44 AM

Right now, my cardio consists of sled pulling, twice a week for 15 minutes. Bascially, it's just GPP to improve my conditioning and help recovery. It'll get bumped up once I cut.

I've had my cholesterol checked, and it's well within the acceptable range. I always drink fat free milk, and fat free cottage cheese, the leanest beef I can find, etc.

Vas, if you can gain fine off 125g a day then i'm jealous.......your grocery bills must actually be reasonable! If a lower amount of carbs don't work well for you then, well, that's fine too, moderate to higher amounts work well for many. My carbs are at about 350, which I consider moderate, and fats are around 100g a day. This combo has been working extremely well. Prior to this I was doing the old, 1g protein per lb of BW, and about 500-600g of carbs a day, and not counting my fats.......this proved to be disasterous for me and I just got fatter, not stronger.

I wasn't claiming that high levels of protein were needed for everyone, i was merely responding to the fact that you claimed they were not needed, when clearly, in my case, and many others I know of, they are beneficial.

Vas85 · 13-Feb-06, 10:46 PM

Quote:

Originally Posted by F-Mac

Right now, my cardio consists of sled pulling, twice a week for 15 minutes. Bascially, it's just GPP to improve my conditioning and help recovery. It'll get bumped up once I cut.

I've had my cholesterol checked, and it's well within the acceptable range. I always drink fat free milk, and fat free cottage cheese, the leanest beef I can find, etc.

Vas, if you can gain fine off 125g a day then i'm jealous.......your grocery bills must actually be reasonable! If a lower amount of carbs don't work well for you then, well, that's fine too, moderate to higher amounts work well for many. My carbs are at about 350, which I consider moderate, and fats are around 100g a day. This combo has been working extremely well. Prior to this I was doing the old, 1g protein per lb of BW, and about 500-600g of carbs a day, and not counting my fats.......this proved to be disasterous for me and I just got fatter, not stronger.

I wasn't claiming that high levels of protein were needed for everyone, i was merely responding to the fact that you claimed they were not needed, when clearly, in my case, and many others I know of, they are beneficial.

F-Mac, yeah i have been gaining steadily off around 100-125grams a day, in my 3 years of training sofar, i've transformed from a 68kg body to a 99kg body atm, with same level of definition/bf, but i didn't gain it progressively each year, but i have kept eating similarly just started adding the Milk as a meal instead of normal breakfast within the last 5months, and ive added 6kg of quality mass as a result.

I used to have a very high metabolism, dont know if i still do, but i would believe i do with the amount of carbs / fats i think i'm consuming, compared to the proportion of protein. I don't do specific "cardio" never have, although i know i should, but i'm pretty active throughout the day walking several getting from A to B etc.. I plan to hit 110kg maintaining similar bf levels as i have kept all 3 yyears, and then shred to 100kg with like 7-8%bf. Thats the aim, and when i'm cutting 'ill definitely restructure my diet, and incorporate cardio to accelerate it.

F_Mac · 14-Feb-06, 01:45 PM

Quote:

Originally Posted by Vas85

F-Mac, yeah i have been gaining steadily off around 100-125grams a day, in my 3 years of training sofar, i've transformed from a 68kg body to a 99kg body atm, with same level of definition/bf, but i didn't gain it progressively each year, but i have kept eating similarly just started adding the Milk as a meal instead of normal breakfast within the last 5months, and ive added 6kg of quality mass as a result.

I used to have a very high metabolism, dont know if i still do, but i would believe i do with the amount of carbs / fats i think i'm consuming, compared to the proportion of protein. I don't do specific "cardio" never have, although i know i should, but i'm pretty active throughout the day walking several getting from A to B etc.. I plan to hit 110kg maintaining similar bf levels as i have kept all 3 yyears, and then shred to 100kg with like 7-8%bf. Thats the aim, and when i'm cutting 'ill definitely restructure my diet, and incorporate cardio to accelerate it.

As long as you're doing something for cardio that's all that matters. My activity level is basically zero during the days. I sit at a desk, like I'm doing right now, and that's about it. The occasional walk to the bathroom, or the printer is all the exercise I get.

I'll be starting cutting next week so my cardio will be getting bumped up for sure, and i'll probably start doing a carb cutoff diet............but we'll see what my trainer thinks. I'll be cutting down to 9-10% BF and then see where i'm at in terms of appearance. I've got a show in November so if I have time to bulk again prior to that I might try. Most likely i'll just try to do a lean bulk and maintan my BF levels up until 12-14 weeks out............then it'll get kinda crazy!

I wish I could get away with eating that little protein and still gain size & strength......i still bawk at my grocery bills each week..........i'm sure some small countries don't consume this much food on a weekly basis.

killerduck · 10-Apr-06, 11:09 AM

SO..... back with the 1 lift per body part thing, lol. what lifts do you guys reccomend?

i am thinking about doing.........

chest :Flat Bench
Legs: Squats or lunges
Shoulders: Dumbbell press or Military press
Upper back: Lat pull downs
Lower back: Dead lifts
Tris: Tri extensions or close grip bench
Bi's: seated curls.

i would have thought that 6 sets of each are needed. What do you guys think?

**.V.** · 10-Apr-06, 11:47 AM

killerduck, are you doing ALL of that in one workout? One day for each? How is your plan to be done - the lifts look good, just a question about when and how often you plan to do them.

killerduck · 10-Apr-06, 05:31 PM

the whole thing would be spred out through an entire week. Some days i will do one lift, some two. It all depends on what going on in the world. The main reason i wanna do this kind of lifting is it fit in more time for cardio. i am about 15% bf and really want to get down to 8% asap. At the moment all of my lifts have been going up but my body fat has been drifting up a little bit two. I will be starting this new program on the 24th. I am going to take two weeks off of heavy lifting to concentrate on muscular endurance which i feel is an import part of fitness which i often neglect.

**.V.** · 10-Apr-06, 05:50 PM

Actually that sounds like a good idea. The only suggestion I'd make is to add some shrugs in there somewhere for the shoulders. You don't want to build big slumping deltoids without some traps to help hold those shoulders up and back.

Check out MostMuscle's one lift a day plan he outlined in his picture thread. I've actually been doing something similar too (odd for a max ot guy most of the time). I do two lifts a day according to the sets/reps scheme he described. It has been quite effective for me - even while reducing my calories. There are two weeks of it described in my workout journal.