Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Pentex]

Is that a common issue? Assholes that will intentionally hurt you?

Nope. Judoka are mostly pretty even keel. If anything, higher belts spend more energy protecting themselves from white belts flailing around than using them as crash dummies.

Generally, when white belts are ready for randori (sparring), they match with higher belts who can keep everything smooth, check technique, etc.

 

[JoseRaulChupacabra]

Is that a common issue? Assholes that will intentionally hurt you?

From what I've seen, this is a bigger issue in BJJ and boxing.

In any case and any style, if you go to the more posh gyms, this should be less of an issue. You miss out on some of the culture tho.

 

[close]

Don’t do this.

I didn't read your post before going back and did it anyway. Wasn't on deadlift day, but when that day came I smashed the previously impossible 1pla8.

What's the reasoning behind the dissuasion? Safety?

 

[whatsupwthat]

I didn't read your post before going back and did it anyway. Wasn't on deadlift day, but when that day came I smashed the previously impossible 1pla8.

What's the reasoning behind the dissuasion? Safety?

Safety and, it's retarded, you look retarded, and everyone will think you're a retard for doing it.

 

[VeteranOfTheRetardWars]

Safety and, it's retarded, you look retarded, and everyone will think you're a retard for doing it.

You’re one bad step away from launching your ass off the treadmill holding heavy objects, march in place it’s just fine.

 

[close]

Safety and, it's retarded, you look retarded, and everyone will think you're a retard for doing it.

I look retarded no matter what I do, so that bit doesn't really bother me.

You’re one bad step away from launching your ass off the treadmill holding heavy objects, march in place it’s just fine.

I appreciate you guys looking out for me.

 

[KillaSmoke]

Got like 2 weeks left on my bulk. Looks like I'll probably end it around 83.5 kg. I've definitely put on some fat, and started getting a bit chubby, but around 9ish months ago, I was 87 kg, and looked straight up pregnant. Looking at myself in the mirror, its really difficult to believe I'm only 4 kg lighter right now, so I'm assuming body comp must be significantly improved.

I don't have much trouble dieting, as long as I want to, and at this point, I'm frankly tired of eating so much. The only thing that makes me nervous is that I'll be travelling for the first month, and won't have a kitchen, so I'll be depending on street food and restaurants. I should be able to make it work, especially if I'm sure to weigh in daily, but food tracking is going to a bit sloppier. Might try to bring a rice cooker so I can at least boil eggs and potatoes and shit at my hotel

In as much as I have control over my food while travelling, the general plan is keep protein at 1g+/lb, try to limit fat to 5-10 g/meal (including obscene amounts of fish oil), and fill in the rest of my calorie budget with carbs. In theory, most of the day the carbs will be pretty fibrous and slow digesting, with anything more sugary structured pre/intra/post workout. In practice, it's probably going to end up being mostly rice, regardless of timing.

Still trying to figure out exactly how to adjust training. For cycling, I'll be reducing the intensity/volume of intervals, and then adding on a bunch of super low intensity shit, to burn calories with minimal impact on recovery.

In terms of lifting, I'll probably drop most of my accessory movements, and focus on my main compound movements. The accessory stuff is mostly just fluff, where I'm just trying out different stuff to try to start getting a handle on what does what, and what's effective for me. In terms of the compounds, though, I'm not sure how much I'll need to adjust. Kind of just hoping that cutting out all of the fluff will be enough to make up for the deficit, but this will be my first time lifting outside of a surplus, so I guess we'll see what happens.

I'm optimistic that I'll still be able to progress throughout the diet, albeit much more slowly. If not, oh well. If I can hit my old numbers again, once I'm back at maintenance/surplus for a couple of weeks, I'll be happy enough. On the bike, I'm not really expecting to see much change in FTP, but I'll be building a really good foundation of endurance with all the low intensity work, so once I start eating again, and doing higher intensity training, I should be positioned well to start making some pretty big leaps.

 

[FedPostalService]

I stopped bulking two weeks ago. I have a revolutionary method were, rather than food I bulk, with wine and beer. Just going to bulk a ton over the next few days but also adding Easter eggs and hot cross buns as a supplement.

 

[close]

Am I meant to eat a gram of protein per lb of bodyweight PER DAY?! That's a fucking lot of chicken.

 

[whatsupwthat]

Am I meant to eat a gram of protein per lb of bodyweight PER DAY?! That's a fucking lot of chicken.

You definitely shouldn't be eating that much protein to build muscle considering you're a beginner. 0.6-0.8 gram per lb of bodyweight sounds a bit more reasonable. Imo just aim at around 120-150g if you're a beginner.

 

[Longsword]

Am I meant to eat a gram of protein per lb of bodyweight PER DAY?! That's a fucking lot of chicken.

I’ve seen 1:1 protein to bodyweight, 1:1 protein to lean body mass, and practically every other ratio said by someone over the years. All of them can cite some study for their claim. I think the reality is no one knows for sure, all the studies are questionable at best, and you’re better off just targeting close to 1:1 (if you come up a bit short, so be it), assuming you’re not incredibly fat. This is what seems to work best for me. I’ve also gone through periods where I ate closer to .7 or .8 grams per lbs and I still was fine and gained muscle. I’d also suggest finding protein source that isn’t chicken because you will burn out on that after a while.

 

[JoseRaulChupacabra]

Chicken thighs are generally more sustainable than chicken breasts, but may cause issues if you have tighter calorie counts. That said, even thighs get old real fast, but that can be part of the journey - when you can't wait to finish your food cause it sucks, you'll have a much easier time not over eating.

 

[KillaSmoke]

Am I meant to eat a gram of protein per lb of bodyweight PER DAY?! That's a fucking lot of chicken.

0.6-0.8 g/lb (assuming you're not severely obese, the fatter you are, the lower the ratio) should be enough to maximize muscle protein synthesis. People often round up to 1g/lb because A) Its simpler than actually doing math and B) There's not really a major downside, it hedges against overestimating protein intake, better safe than sorry.

Yeah, it would be a lot of chicken breast. Thankfully, God was gracious enough that he saw it fit to give us other protein sources. There are other parts of the chicken. There are other meats. Eggs. And while I wouldn't suggest entirely relying on them, there many vegetable sources of protein, tofu, beans, lentils, etc. Beyond that, the majority of things you eat will contain SOME amount of protein that will help contribute to your daily total. Even shit like white rice has a little protein.

If you're still having trouble, you can always use shakes. Like vegetable protein sources, I wouldn't suggest relying entirely/primarily on them. In theory, whey is higher quality protein than anything you can get in normal food. In practice, there have historically been a lot of issues with manufacturers misrepresenting protein content, so you may be getting less than you think. And whey also digests super quickly. This is good, because it means you have room to eat more, but its "bad", in that if you got 100℅ of your protein from whey, you'd need a shake every 2-3 hours to actually take advantage of all that protein, which isn't the case with normal food

If you're dieting, especially with a steep deficit, and especially if you're already fairly lean, then there are arguments to be made for raising protein higher. It's generally more filling than other macros, helps to preserve muscle mass, is metabolized somewhat less efficiently, etc, etc... Outside of that, if you're only hitting 0.6g/lb, you'd likely only get marginal benefits going up to 0.8. If you're at 0.8, you probably won't get any noticeable benefit going to 1, but maybe it does something, and it certainly seems not to hurt

 

[close]

As previously stated I am a literal skeleton, so there's no concern about diet or counting calories. Generally I just try to not do insanely retarded shit like eating an entire cake in one day. Well, at least not regularly.

Still at 0.6g/lb that's about 300g of chicken a day. I guess I'll have to go around looking at the labels of everything else I eat to figure out how much protein I'm incidentally getting.

Eggs are delicious, but half the protein by weight of chicken, and like four times as much cholesterol, which doesn't sound good, but I guess I do also eat whole cakes so what more damage could I do? I might start eating iron nails again too, that was a fun time.

 

[whatsupwthat]

As previously stated I am a literal skeleton, so there's no concern about diet or counting calories. Generally I just try to not do insanely retarded shit like eating an entire cake in one day. Well, at least not regularly.

Still at 0.6g/lb that's about 300g of chicken a day. I guess I'll have to go around looking at the labels of everything else I eat to figure out how much protein I'm incidentally getting.

Eggs are delicious, but half the protein by weight of chicken, and like four times as much cholesterol, which doesn't sound good, but I guess I do also eat whole cakes so what more damage could I do? I might start eating iron nails again too, that was a fun time.

300g of chicken is like a bit over 1 boneless chicken breast a day, it's not that much. Not to mention you get plenty of protein from other food sources that you're most likely disregarding. If you're a skeleton and trying to gain a bit of weight I don't think you should focus on minmaxing your macros that hard, you're most likely getting more than enough protein for muscle building and it won't be impeding your progress.

 

[The Average Carpetbagger]

So I'm 192cm and 190-198 pounds and an app recommended I eat 3k calories a day to gain weight. Any tips to help make that happen? Would eating an entire jar of peanut butter a day help a lot?

 

[FedPostalService]

So I'm 192cm and 190-198 pounds and an app recommended I eat 3k calories a day to gain weight. Any tips to help make that happen? Would eating an entire jar of peanut butter a day help a lot?

Learn to cook. Make the food you like.

 

[dick brain]

Am I meant to eat a gram of protein per lb of bodyweight PER DAY?! That's a fucking lot of chicken.

Protein shake. Whey + milk + greek yogurt + whatever you want it to taste like. Banana + PBfit/PB2 is fuckin oishi.

So I'm 192cm and 190-198 pounds and an app recommended I eat 3k calories a day to gain weight. Any tips to help make that happen? Would eating an entire jar of peanut butter a day help a lot?

Protein shake. Whey + milk + greek yogurt + whatever you want it to taste like. Banana + PBfit/PB2 is fuckin oishi.

 

[Hunnenschlachter]

So I'm 192cm and 190-198 pounds and an app recommended I eat 3k calories a day to gain weight. Any tips to help make that happen? Would eating an entire jar of peanut butter a day help a lot?

Don't get a majority of your protein from plants. If you're looking for cheap and low prep tuna cans are good. Eggs too, though you need to eat a lot to get significant protein. Don't believe the cholesterol meme about them, it's very overstated.

 

[KillaSmoke]

Don't get a majority of your protein from plants. If you're looking for cheap and low prep tuna cans are good. Eggs too, though you need to eat a lot to get significant protein. Don't believe the cholesterol meme about them, it's very overstated.

When it comes to cholesterol, the only sane thing to do is just get blood work, and see where you actually stand.