Everything You Need To Know About Protein

[Amused]

Originally posted by: Connoisseur
1) Any nutrition/lifting suggestions to get my flat bench to at least 220lbs (1setx10reps)? I have pretty broad shoulders and I'm pretty satisfied with my arms, just not my chest. As far as nutrition, I'm trying a new diet where I eat fruits and protein shake for breakfast, salad and protein shake for lunch, protein shake for after workout and a very light dinner. I've only been doing it for a week so i'm not sure whether it's doing anything.

The key to a big chest is full range of motion when you bench, AND keeping your elbows out as far as possible through the rep. Do not tuck your elbows like a power lifter would.

I know this from personal experience.

 

[SVT Cobra]

Originally posted by: Amused

Originally posted by: Connoisseur
1) Any nutrition/lifting suggestions to get my flat bench to at least 220lbs (1setx10reps)? I have pretty broad shoulders and I'm pretty satisfied with my arms, just not my chest. As far as nutrition, I'm trying a new diet where I eat fruits and protein shake for breakfast, salad and protein shake for lunch, protein shake for after workout and a very light dinner. I've only been doing it for a week so i'm not sure whether it's doing anything.

The key to a big chest is full range of motion when you bench, AND keeping your elbows out as far as possible through the rep. Do not tuck your elbows like a power lifter would.

I know this from personal experience.

Yep, and no arch, no base, and no strength. BB'ers take all the fun out of lifting. Just kidding.

 

[BUrassler]

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes, there is a very large difference.

On a machine, there is only a singl plane in which the weight can be moved. You are only responsible for moving it up and down, and the machine will keep it steady for you.

With free weights, you are responsible for the stabilization. A free weight can move in any direction and you have not developed your smaller stabilization muscles yet since you have worked solely on machines. That is why it is so difficult for you to even keep 120lbs. steady. These smaller muscles will adapt more quickly than the larger ones typically take, so keep woring on the free weights and you should see a relatively rapid improvement.

Sorry for spelling

 

[SVT Cobra]

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes a huge difference, a machine does not work your stabilizer muscles, nor does it cause your central nervous system to constantly fine tune itself to send signals through a shorter path of nuerons. Hang in there, it will get better.

 

[BUrassler]

Originally posted by: SVT Cobra

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes a huge difference, a machine does not work your stabilizer muscles, nor does it cause your central nervous system to constantly fine tune itself to send signals through a shorter path of nuerons. Hang in there, it will get better.

Those "noobie" gains one can make initially from the adaptation of the central nervous system are truely amazing. THe nervous system is one of the most overlooked aspects of exercise, and just as importantly, rest.

 

[bactiman]

Originally posted by: BUrassler

Originally posted by: SVT Cobra

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes a huge difference, a machine does not work your stabilizer muscles, nor does it cause your central nervous system to constantly fine tune itself to send signals through a shorter path of nuerons. Hang in there, it will get better.

Those "noobie" gains one can make initially from the adaptation of the central nervous system are truely amazing. THe nervous system is one of the most overlooked aspects of exercise, and just as importantly, rest.

So is bench pressing with dumbbells much more beneficial than with a barbell? ie would you see better result in muscle gain and/or strength.

 

[Amused]

Originally posted by: SVT Cobra

Originally posted by: Amused

Originally posted by: Connoisseur
1) Any nutrition/lifting suggestions to get my flat bench to at least 220lbs (1setx10reps)? I have pretty broad shoulders and I'm pretty satisfied with my arms, just not my chest. As far as nutrition, I'm trying a new diet where I eat fruits and protein shake for breakfast, salad and protein shake for lunch, protein shake for after workout and a very light dinner. I've only been doing it for a week so i'm not sure whether it's doing anything.

The key to a big chest is full range of motion when you bench, AND keeping your elbows out as far as possible through the rep. Do not tuck your elbows like a power lifter would.

I know this from personal experience.

Yep, and no arch, no base, and no strength. BB'ers take all the fun out of lifting. Just kidding.

Sorry, I'm just not into powerlifting. These old joints couldn't handle it anymore.

At any rate, I'm benching 295 for working sets and 370s for max bench (I don't max that often though... it just plain hurts). Not bad for a lowly body builder who only weighs 220 and is all natural, huh?

 

[Amused]

Originally posted by: bactiman

So is bench pressing with dumbbells much more beneficial than with a barbell? ie would you see better result in muscle gain and/or strength.

Dumbells are very beneficial for just that reason, but you cannot go as heavy, so barbells are still a must and should remain the core of your chest workout if you're going heavy.

 

[BUrassler]

Originally posted by: bactiman

Originally posted by: BUrassler

Originally posted by: SVT Cobra

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes a huge difference, a machine does not work your stabilizer muscles, nor does it cause your central nervous system to constantly fine tune itself to send signals through a shorter path of nuerons. Hang in there, it will get better.

Those "noobie" gains one can make initially from the adaptation of the central nervous system are truely amazing. THe nervous system is one of the most overlooked aspects of exercise, and just as importantly, rest.

So is bench pressing with dumbbells much more beneficial than with a barbell? ie would you see better result in muscle gain and/or strength.

Schedule them both in. A good schedule should change every 3-4 weeks to keep your body "guessing" and adapting. You will be able to use more more weight with a barbell, but the dumbbells are also important too, as is incline use.

 

[Amused]

Originally posted by: BUrassler

Originally posted by: bactiman

Originally posted by: BUrassler

Originally posted by: SVT Cobra

Originally posted by: Oceandevi
Very informative. I recently started working out again.

I am curious though, I worked out last year with machine weights, got up tp 220 on bench press.
Now on the free weights I can barely lift 120, I cant hold it steady it seems. I just started last month and the bench is rather small and narrow. I feel unbalanced on it. Do you think I need a newer style bench? And is the difference between machine and free weights that huge?

Yes a huge difference, a machine does not work your stabilizer muscles, nor does it cause your central nervous system to constantly fine tune itself to send signals through a shorter path of nuerons. Hang in there, it will get better.

Those "noobie" gains one can make initially from the adaptation of the central nervous system are truely amazing. THe nervous system is one of the most overlooked aspects of exercise, and just as importantly, rest.

So is bench pressing with dumbbells much more beneficial than with a barbell? ie would you see better result in muscle gain and/or strength.

Schedule them both in. A good schedule should change every 3-4 weeks to keep your body "guessing" and adapting. You will be able to use more more weight with a barbell, but the dumbbells are also important too, as is incline use.

Yep. Just be sure to maintain proper form when using dumbells and use the FULL range of motion. I see many people stopping way too high because they can't use the bar touching the chest as their guide. The dumbells should touch your shoulders.

 

[snoopdoug1]

Originally posted by: SVT Cobra

Originally posted by: snoopdoug1
anyone know of any "tasteless" protein powder? I saw there is something called "Any Whey" but don't know how good it is, or how tasteless it really is. Any suggestions?

Any Whey is the only good non chalky tasteless protein. Why would you need one though? You will probably taste some stuff when just mixed alone with water, but if you ad in other things you will not taste it.

I was wanting to mix it into my fruit smoothies in the morning... and for some reason I'm guessing that the chocolate protein i have now will just make them taste like crap

Thanks... maybe i'll give any whey a try.

 

[j00fek]

thnx

 

[SVT Cobra]

Originally posted by: snoopdoug1

Originally posted by: SVT Cobra

Originally posted by: snoopdoug1
anyone know of any "tasteless" protein powder? I saw there is something called "Any Whey" but don't know how good it is, or how tasteless it really is. Any suggestions?

Any Whey is the only good non chalky tasteless protein. Why would you need one though? You will probably taste some stuff when just mixed alone with water, but if you ad in other things you will not taste it.

I was wanting to mix it into my fruit smoothies in the morning... and for some reason I'm guessing that the chocolate protein i have now will just make them taste like crap

Thanks... maybe i'll give any whey a try.

ON Whey has a delicious Strawberry protein. So does Synthrax Nectar. Should fit right in your protein shake.

 

[SVT Cobra]

Originally posted by: Amused

Originally posted by: SVT Cobra

Originally posted by: Amused

Originally posted by: Connoisseur
1) Any nutrition/lifting suggestions to get my flat bench to at least 220lbs (1setx10reps)? I have pretty broad shoulders and I'm pretty satisfied with my arms, just not my chest. As far as nutrition, I'm trying a new diet where I eat fruits and protein shake for breakfast, salad and protein shake for lunch, protein shake for after workout and a very light dinner. I've only been doing it for a week so i'm not sure whether it's doing anything.

The key to a big chest is full range of motion when you bench, AND keeping your elbows out as far as possible through the rep. Do not tuck your elbows like a power lifter would.

I know this from personal experience.

Yep, and no arch, no base, and no strength. BB'ers take all the fun out of lifting. Just kidding.

Sorry, I'm just not into powerlifting. These old joints couldn't handle it anymore.

At any rate, I'm benching 295 for working sets and 370s for max bench (I don't max that often though... it just plain hurts). Not bad for a lowly body builder who only weighs 220 and is all natural, huh?

Very nice for that weight!

 

[Amused]

Originally posted by: SVT Cobra


Very nice for that weight!

Thanks!

I wont deny that I am genetically gifted. It's been said that only 20% or so of the male population has the ability to pack on this much muscle without chemical help. This trait runs in my family. All my brothers and father were very musclular... though most lost it in middle age.

I'm as lucky as I am working hard/smart.

 

[SVT Cobra]

Originally posted by: Amused

Originally posted by: SVT Cobra


Very nice for that weight!

Thanks!

I wont deny that I am genetically gifted. It's been said that only 20% or so of the male population has the ability to pack on this much muscle without chemical help. This trait runs in my family. All my brothers and father were very musclular... though most lost it in middle age.

I'm as lucky as I am working hard/smart.

Nice, my genetics have always given me a weak upper body with a strong lower body. My hips and hams are strong as hell, yet my chest is naturally weak. So as the old saying goes, fvck genetics and lift.

 

[Fern]

Originally posted by: Riverhound777
I currently am 6'1 and weigh 175 pounds, do I really need to take 175g of protein in a day?

I think that's too much. Don't take my word for it. Google around, there are plenty of sites for this type of info. Oh, and don't take advice of companies that sell these supplements. They obviously want you to consume/purchase more.

Fern


EDIT: Here's some info I googled up

Protein/Weight Ratio See an Example



The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, which equals 0.36 grams per pound of body weight per day. Although this allowance is adequate for most sedentary adults, recent studies suggest it is not enough for more active individuals.

The following list specifies the recommended protein intake in grams per pound of body weight:

RDA for sedentary adult = 0.36 g/lb
Recreational exerciser = 0.54 g/lb
Competitive athlete = 0.64 g/lb
Building muscle mass = 0.77 g/lb
Serious bodybuilder = 0.82 g/lb
Using these factors, we can calculate the daily protein requirements for a 175 pound competitive athlete. This athlete will need 112 grams of protein per day. 175 x 0.64 = 112.

These ratios are to help you get started. Once you become familiar with your body?s needs, you can modify this value to reflect your body?s performance. For example, most body builders suggest 1 gram per pound is optimal, and many supplement much more than that. As a group, teenagers need higher levels of protein.

It should be noted that too much protein is tough on the liver and kidneys. These organs must work harder to get rid of nitrogen, ammonia, and urea, breakdown products of protein, which your body must excrete.

 

[sponge008]

Originally posted by: 91TTZ
I have a fact that most muscle magazines don't want you to know: Your physique is largely due to genetics. I used to go to the gym every day, and I still didn't have the build of my friend who ate doritos and soda all day. He was totally ripped. Still is.

Meanwhile, I'm doing things scientifically, measuring out my food, eating chicken, brown rice, and vegetables all the time, and I still couldn't get much under 13% bodyfat. It just wasn't in my genetics to do so.

Now if you raise your testosterone illegally, then you can drop your bodyfat percentage easily.

This assumes bodybuilding goals. You could also be supplementing protein for better performance.

 

[BDawg]

I'm trying to increase muscle mass while losing weight (I have about 60lbs to go).

3-4 times a week, I jog 30 minutes and lift for 30 minutes (alternating sets).

I'd purchased some WPI (100% Whey) that I took for a while. Even though it's not high calorie (~100 / serving), I figured a calorie is a calorie and stopped taking it.

Should I still take it while I'm losing weight, or should I ignore protein supplements until I'm closer to my goal?

 

[SVT Cobra]

Originally posted by: BDawg
I'm trying to increase muscle mass while losing weight (I have about 60lbs to go).

3-4 times a week, I jog 30 minutes and lift for 30 minutes (alternating sets).

I'd purchased some WPI (100% Whey) that I took for a while. Even though it's not high calorie (~100 / serving), I figured a calorie is a calorie and stopped taking it.

Should I still take it while I'm losing weight, or should I ignore protein supplements until I'm closer to my goal?

Most do not count calories from Supplements, as long as it is not in ridiculous amounts.

 

[WildHorse]

SVT Cobra

What about the idea I've heard that the body needs to use up calcium to process protein?

The story I heard is that if we take too much protein, the body will strip calcium out of our bones in order to process it. It was claimed that Eskimos who eat 100% protein suffer severe osteoporosis by their 30s. Any truth to that?

Also, I'm 6'4", 200lbs, very active, run & surf a lot, was formerly a top national-competition level athlete in a very grueling sport, etc.
My whole life I've eaten healthfully, don't eat beef, the only meat I eat is super lean turkey, fish, skinless chicken, often lentils & rice, whole grain stuff, no sugar stuff like sodas, etc. Raised in a `natural foods` way.

But the thing is, despite all that, no matter what, I can't seem to get back down to my normal weight of 190. SVT Cobra, any suggestions on how to drop 10 lbs while already eating right & exercising a lot?

Thank you in advance.

 

[WildHorse]

Originally posted by: 91TTZ
I have a fact that most muscle magazines don't want you to know: Your physique is largely due to genetics. I used to go to the gym every day, and I still didn't have the build of my friend who ate doritos and soda all day. He was totally ripped. Still is.

<cut>

Yeah, but if you could look inside your arteries, maybe yours are clean as a baby's, while that friend who ate doritos and soda all day has 95% blockage, heart attack waiting for him. I read that the autopsies on totally buffed out looking 19 year old guys sometimes show 98% arterial blockage.

(I used to have a boss who was totally into all this because of heart problems, & that's where I heard a lot of this stuff. He finally died of heart failure)

So resume ("I used to go to the gym every day") the good habits!

 

[SVT Cobra]

Originally posted by: scott
SVT Cobra

What about the idea I've heard that the body needs to use up calcium to process protein?

The story I heard is that if we take too much protein, the body will strip calcium out of our bones in order to process it. It was claimed that Eskimos who eat 100% protein suffer severe osteoporosis by their 30s. Any truth to that?

Also, I'm 6'4", 200lbs, very active, run & surf a lot, was formerly a top national-competition level athlete in a very grueling sport, etc.
My whole life I've eaten healthfully, don't eat beef, the only meat I eat is super lean turkey, fish, skinless chicken, often lentils & rice, whole grain stuff, no sugar stuff like sodas, etc. Raised in a `natural foods` way.

But the thing is, despite all that, no matter what, I can't seem to get back down to my normal weight of 190. SVT Cobra, any suggestions on how to drop 10 lbs while already eating right & exercising a lot?

Thank you in advance.

That's more likely due to a lack of calcium, as long as you have a good multi I would not worry. Not to mention you are drinking plenty of milk also. Pubmed does not show any studies also.


As for dropping ten pounds, stay tuned I am finishing a complete weight lifting guide.

 

[WildHorse]

SVT Cobra,

Thank you.

I'll watch for your guide.

 

[shortspanishguy]

Originally posted by: SVT Cobra

Originally posted by: scott
SVT Cobra

What about the idea I've heard that the body needs to use up calcium to process protein?

The story I heard is that if we take too much protein, the body will strip calcium out of our bones in order to process it. It was claimed that Eskimos who eat 100% protein suffer severe osteoporosis by their 30s. Any truth to that?

Also, I'm 6'4", 200lbs, very active, run & surf a lot, was formerly a top national-competition level athlete in a very grueling sport, etc.
My whole life I've eaten healthfully, don't eat beef, the only meat I eat is super lean turkey, fish, skinless chicken, often lentils & rice, whole grain stuff, no sugar stuff like sodas, etc. Raised in a `natural foods` way.

But the thing is, despite all that, no matter what, I can't seem to get back down to my normal weight of 190. SVT Cobra, any suggestions on how to drop 10 lbs while already eating right & exercising a lot?

Thank you in advance.

That's more likely due to a lack of calcium, as long as you have a good multi I would not worry. Not to mention you are drinking plenty of milk also. Pubmed does not show any studies also.


As for dropping ten pounds, stay tuned I am finishing a complete weight lifting guide.

It could also be a lack of Vitamin D. Vitamin D stimulates the expression of a number of proteins involved in transporting calcium from the lumen of the intestine, across the epithelial cells and into blood.