Is it only me of doesn’t this sound a bit strange?
You come here and ask for advice because you don’t make any gains, right?
Then you say higher protein intake doesn’t make any difference in your gains!! What gains?
2.500 Kcal is what I eat when I diet.
Like everybody else have said. EAT, EAT and then EAT SOME MORE!!
Good luck
Claes
You ask for advice yet you are too stubborn to take it? 0.8 grams of protein per pound of body weight is nothing. 2500 calories is nothing. You run 5 times a week and you expect your body to be in an anabolic state? Eat, lift, eat, rest, eat, repeat.
[quote]Sentoguy wrote:
One more thing I wanted to mention, an Endomorph does not need to eat a lot to gain muscle. Endomorphs are generally large, husky individuals who put on weight (muscle and fat) extremely easily. Ectomorphs on the other hand do need to consume lots of food to gain weight. My guess is that you are an Ectomorph. Just wanted to clear that up.
[/quote]
Whoops, I meant ectomorph. I even looked it up before I posted to make sure I had it straight, and then I made the mistake anyway!
again i don’t care if i gain mass along with strength (as long as i don’t put on huge amounts since i play soccer and run)
In regards to the protein thing i’ve done lots of research on boards and journals and i have yet to find one study that claims that eleveated (more than 0.8g/lbl) protein supports better performance in anyway… i’m also concerned about the long term effects of high protein diets since there have been o studies done on that.
[quote]cap’nsalty wrote:
IRoNStaLLion wrote:
I know many of you will say that i need to up my protein intake, but i know for a fact that you really don’t need any more than 0.8g protein/lbs (seen this in studies and have tested it out on my self… ie consuming 150+g made no difference in my gains)
How long of a period did you increase protein for? If it was for less than a month, you probably weren’t testing for long enough.
Imagine that you met a guy that was a total beginner, and had only increased his total 30 lbs over the past year. You probably wouldn’t take advice from him, correct? In the same vein, you shouldn’t be so quick to assume you know anything about powerlifting, since anything you do know hasn’t helped you very much at all.[/quote]
i took in like 150+g/lbl for almost 6 months and that was using max-ot and limiting cardio/running to 2x/week…
but still i saw NO gains in that period.
just eat more calories and back off every once in awhile. then gains will come your way and youll be happy
[quote]IRoNStaLLion wrote:
again i don’t care if i gain mass along with strength (as long as i don’t put on huge amounts since i play soccer and run)
[/quote]
I’m having some problems understanding the reasoning behind the above quote.
First off, you will not gain “huge amounts” of mass unless you at least increase your cals by 1500(probably more) given the level of activity.
Second, when you gradually gain mass your strength levels will improve, probably more quickly than your mass gains and you will likely be faster for soccer and running.
Third, given you run often, your endurance will not falter and probably improve because, again, the extra mass will come gra-du-al-ly.
Also, added protein will not help you unless you are eating sufficient calories. If you are indeed an ectomorph, than you likely manage carbohydraates well and need to consume larger amounts in order to spare the meager protein you are consuming. Only then will any added protein be available for synthesis.
[quote]IRoNStaLLion wrote:
i took in like 150+g/lbl for almost 6 months and that was using max-ot and limiting cardio/running to 2x/week…
but still i saw NO gains in that period.[/quote]
So, after this experiment, you decided that if only 150g protein and doing cardio 2x per week wasn’t working you’d just lower your protein and do more cardio?
That’s smart.
I eat 300+ Grams of protein per day and I see results.
[quote]Goal=Colossus wrote:
IRoNStaLLion wrote:
again i don’t care if i gain mass along with strength (as long as i don’t put on huge amounts since i play soccer and run)
I’m having some problems understanding the reasoning behind the above quote.
First off, you will not gain “huge amounts” of mass unless you at least increase your cals by 1500(probably more) given the level of activity.
[/quote]
I doin’t know. He could easily get HUGE and GIGANTIC before he even knew what happened if he’s not careful. Ronnie Coleman has only been training, what, 2 weeks?
[quote]lolfinkle wrote:
I eat 300+ Grams of protein per day and I see results.[/quote]
Clearly, he knows more than you because…well, he plays soccer.
The crazy thing is, I don’t think ANYONE would have thought the way this guy is even 10 years ago. It is like he is fighting the idea that if he plans to get stronger, he should focus on actually gaining some extra muscle mass.
[quote]Professor X wrote:
lolfinkle wrote:
I eat 300+ Grams of protein per day and I see results.
Clearly, he knows more than you because…well, he plays soccer.
The crazy thing is, I don’t think ANYONE would have thought the way this guy is even 10 years ago. It is like he is fighting the idea that if he plans to get stronger, he should focus on actually gaining some extra muscle mass.[/quote]
potf X… plz show me a study that proves that excess protein intake (past 0.8g/lbl) results in better gains in str and size… cuz i have yet to find one.
I can tell how well asking Professor X to do that is going to go over…
Stallion, seriously - if you don’t think your inability to gain strength despite good training is related to your nutrition, what else do you imagine it to be? Strength gains come from lifting heavy weights and eating in a fashion to help your muscles grow. You say you’re lifting right, so… what’s the other option here, if it’s not related to how much you eat?
LOL
Yeah Professor where is the studies!!! We all know that’s what truely counts in bodybuilding right?..
but 2500 cals for a 145 lbl is alot isnt’ it??
I mean sure i ate like 3500 cals/day it might be easier to gain str but… i should still be gaining on 2500 shouldn’t I??
Also one of the reasons why i’m reluctant to take in so many cals is becasue its known that caloric restriction can potenialy decrease the risk of disease, agiging, and increase life expectancy due to lower prodduction of ROS’s
[quote]IRoNStaLLion wrote:
Professor X wrote:
lolfinkle wrote:
I eat 300+ Grams of protein per day and I see results.
Clearly, he knows more than you because…well, he plays soccer.
The crazy thing is, I don’t think ANYONE would have thought the way this guy is even 10 years ago. It is like he is fighting the idea that if he plans to get stronger, he should focus on actually gaining some extra muscle mass.
potf X… plz show me a study that proves that excess protein intake (past 0.8g/lbl) results in better gains in str and size… cuz i have yet to find one.
[/quote]
its not something i can be bothered looking for but certain amino acids are necessary for the CNS to function and lack of these would definately hinder strength gains via that mechanism… . and since your not putting on muscle working the CNS is the only way youll be able to get stronger. …
[quote]IRoNStaLLion wrote:
but 2500 cals for a 145 lbl is alot isnt’ it??
I mean sure i ate like 3500 cals/day it might be easier to gain str but… i should still be gaining on 2500 shouldn’t I??
[/quote]
http://www.exrx.net/Calculators/CalRequire.html
given the amount of training and running and your age its not hard to imagine that 2500cals is barely anything. …
[quote]IRoNStaLLion wrote:
but 2500 cals for a 145 lbl is alot isnt’ it??
I mean sure i ate like 3500 cals/day it might be easier to gain str but… i should still be gaining on 2500 shouldn’t I??
[/quote]
Just do what everybody else did to get strong and big. It’s not that difficult.
you need a see food diet.
you see food, you fucking eat it.
You wanna get strong, you’re gonna need some muscle size to lift them weights. Last time I saw someone with 13 inch arms benching 300+ was NEVER.
you need to eat and stop being a fancy boy and worrying about 0.8g/kg/blue moon/lb/fortnight/kj/freckle whatever stuff that seems to be plagueing you.
JUST FUCKING EAT MORE
you run 5 days a week and lift 3, great, but EAT SOMETHING. Oh, and you’re not using the progression for shit in that program you’re doing if you’re not getting stronger, maybe you should try something else.
Really though, eat 6 times a day at least 500-600 kcals each time. you might gain 10 pounds of muscle and some strength! who’d’ve thought!
What does your progam look like now? If strength and only strength is your goal you should probablyaim for sets of 3. You don`t need to go much above that if strength is your only goal. Low reps and longer rest periods.
Lots of running is only going to make inroasd into your recovery ability if you run too much and too often and will limit lower ody strength gain a lot.
Extra protein certainly wouldn`t hurt. Extra protein would be better than extra carbs anyway. Think about adding extra healthy fats (olive oil, fish oil etc) and chuck in more protein between, during and after meals.