ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ

opethdisciple said:
As you guys where discussing this topic

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Summary from AI:


"The video segment argues that athletes should generally eat on the higher side for protein, roughly around 1 g per pound of lean body mass per day. Lower “requirements” like 1.6 g/kg mostly come from short studies, light training, whey shakes, and only looking at muscle protein synthesis instead of total body adaptation and protein breakdown.

Lyle emphasizes that many tissues besides muscle (tendons, ligaments, connective tissue, organs) adapt to training and need protein, so focusing only on muscle underestimates real needs. He also rejects strict per‑meal protein caps (e.g., 30–40 g) because large doses of slower‑digesting or whole‑food protein can support protein synthesis and limit breakdown over many hours.

Practically, he recommends scaling intake to lean body mass, staying on the higher side because it is unlikely to harm healthy people and may confer small but meaningful long‑term advantages, especially when dieting, training hard, or aging."

Further summary:

1 gram per pound lean mass. No anabolic window. Can’t really overeat protein. If you train harder eat more.
 
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xiphrex said:
Summary from AI:


"The video segment argues that athletes should generally eat on the higher side for protein, roughly around 1 g per pound of lean body mass per day. Lower “requirements” like 1.6 g/kg mostly come from short studies, light training, whey shakes, and only looking at muscle protein synthesis instead of total body adaptation and protein breakdown.

Lyle emphasizes that many tissues besides muscle (tendons, ligaments, connective tissue, organs) adapt to training and need protein, so focusing only on muscle underestimates real needs. He also rejects strict per‑meal protein caps (e.g., 30–40 g) because large doses of slower‑digesting or whole‑food protein can support protein synthesis and limit breakdown over many hours.

Practically, he recommends scaling intake to lean body mass, staying on the higher side because it is unlikely to harm healthy people and may confer small but meaningful long‑term advantages, especially when dieting, training hard, or aging."

Further summary:

1 gram per pound lean mass. No anabolic window. Can’t really overeat protein. If you train harder eat more.
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Thank you for the summary... like a lot of social media trends at the moment, it appears not much has changed since 15 years ago and probably even longer.
 
mrthingyx said:
Thank you for the summary... like a lot of social media trends at the moment, it appears not much has changed since 15 years ago and probably even longer.
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If nothing else, I suspect the body of evidence has grown.


Powerlifting prep is going well. I don't think I'll qualify with my current total, but the qualifier is really for the experience of it rather than me expecting to get anywhere. I'm about 92 kg (hoping to compete at 90 kg so I go down a category). I have done any 1RMs, but current heaviest lifts are S: 107.5 kg for 4, B: 82.5 kg for 2, and D: 130 kg for 2. I think this coming week is going to be RPE 10s across the board though, so we'll see where I get to.

That brings me to a total of 320 kg. I want to get to 400 kg for the qualifier, which I think may be achievable with S: 140 kg, B: 100 kg, and D: 160 kg. We'll see! Working hard at it while juggling a million other things, anyway :)
 
dirtychinchilla said:
If nothing else, I suspect the body of evidence has grown.


Powerlifting prep is going well. I don't think I'll qualify with my current total, but the qualifier is really for the experience of it rather than me expecting to get anywhere. I'm about 92 kg (hoping to compete at 90 kg so I go down a category). I have done any 1RMs, but current heaviest lifts are S: 107.5 kg for 4, B: 82.5 kg for 2, and D: 130 kg for 2. I think this coming week is going to be RPE 10s across the board though, so we'll see where I get to.

That brings me to a total of 320 kg. I want to get to 400 kg for the qualifier, which I think may be achievable with S: 140 kg, B: 100 kg, and D: 160 kg. We'll see! Working hard at it while juggling a million other things, anyway :)
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Good stuff, keep it up! I'm assuming the qualifier is quite soon?
 
Going to get back into the gym to get more healthy (once my cold is over). I asked ChatGPT to make me a gym routine, can someone take a look and see if there is anything glaringly wrong with it for me?

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⭐ 4-Day Weekly Gym Plan (Beginner → Intermediate)

Weekly Overview

Day 1: Full-Body Strength

Day 2: Low-Impact Cardio + Core

Day 3: Upper Body Strength

Day 4: Lower Body Strength + Conditioning

Optional Day 5: Light Activity (walking, cycling, swimming)

Rest: At least 2 days per week

Day 1 — Full-Body Strength (45–50 min)​


Goal: Activate all major muscles, build lean mass, improve metabolic rate.

Exercise Sets Reps
Goblet squat (dumbbell or kettlebell) 3 10–12
Seated chest press or push-ups 3 8–12
Lat pulldown or assisted pull-up 3 10–12
Dumbbell Romanian deadlift 3 10–12
Seated cable row 3 10–12
Plank 3 20–30 sec
Intensity: Choose weights that feel challenging by the last 2 reps.

Day 2 — Cardio + Core (30–40 min)

Goal: Improve heart health, burn calories without joint stress.

Cardio (Choose one):

Treadmill incline walk: 25 min @ brisk pace

Stationary bike: 20–30 min

Rowing machine: 15–20 min

Core circuit (2–3 rounds):

Dead bug — 10 reps/side

Bird-dog — 10 reps/side

Side plank — 20 sec/side

Cable woodchop — 12/side

Day 3 — Upper Body Strength (40–45 min)

Exercise Sets Reps
Dumbbell bench press 3 8–12
Lat pulldown 3 10–12
Dumbbell shoulder press 3 8–12
Cable row 3 10–12
Dumbbell biceps curl 2 12–15
Triceps rope pushdown 2 12–15
Note: Rest 60–90 seconds between sets.

Day 4 — Lower Body + Conditioning (40–45 min)

Exercise Sets Reps
Leg press 3 10–12
Dumbbell lunges or split squat 3 8–10 per leg
Hamstring curl machine 3 10–12
Calf raises 3 12–15
Finisher: 8–10 min moderate cycling or rowing
Optional Day 5 — Light Activity (20–40 min)

Pick anything enjoyable:

Outdoor walk

Light jog

Swimming

Yoga

Cycling

This helps fat loss without stressing recovery.


Progression Over Months

Month 1: Master form, build consistency.

Month 2: Increase weights by 2–5 kg as you get stronger.

Month 3+: Add a 5th training day or increase conditioning if comfortable.
 
Raymond Lin said:
I am currently like 80kg, 5'8. First target is lose the belly fat, better core strength and stamina.

I hate to use the word "lean" but looking better in the summer would be nice.
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The solution is pretry simple, eat less and move more.

You don't need to work out 5 days to begin with.
 
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sigma said:
The solution is pretry simple, eat less and move more.

You don't need to work out 5 days to begin with.
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That just get me thinner, not necessarily healthier (in a way, yes but not in every aspect). I can do that on my own no problem. I want to add that I walk 10k steps daily already.
 
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Raymond Lin said:
That just get me thinner, not necessarily healthier (in a way, yes but not in every aspect). I can do that on my own no problem. I want to add that I walk 10k steps daily already.
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I'd argue thinner is healthier.

If your target is to lose fat I'd focus on that first then start adding in weights etc. But that's just me.

Some form of cardio that gets the heart pumping three times a week to begin with.

People (myself included) often try to do too much too soon.
 
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