gym routine

Glaucus said:
I obviously don't squat in every day life, legs are killing after that, however the other two were just stupidly light. .
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Not unusual - after I started squatting again after some time off my hamstrings were in aganoy doing reps @ 45kg. 3 months later I'm doing more reps at 80kgs with no pain :)
 
GSVBagpuss said:
Not unusual - after I started squatting again after some time off my hamstrings were in aganoy doing reps @ 45kg. 3 months later I'm doing more reps at 80kgs with no pain :)
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Just did the second one, and legs are tiered but no where near hanging out my rear like last time, so hopefully recovery will be much faster than the 4 days it took last time.
 
I'm only 3 weeks in on stronglifts and already getting aches on the upper body stuff. It's strange because when working the weight it's still light and easy but the next day i'm feeling it.
 
Really enjoying it, never thought I would enjoy the gym.

But how much protein do you really need. Is the 1-1.5g per lb of lbm really needed, as to be honest I'm struggling to get anywhere near that. I'm more like 0.5g per lb of lbm.
 
Glaucus said:
Really enjoying it, never thought I would enjoy the gym.

But how much protein do you really need. Is the 1-1.5g per lb of lbm really needed, as to be honest I'm struggling to get anywhere near that. I'm more like 0.5g per lb of lbm.
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Are you eating at a cut or bulking? If bulking the amount of protein matters less anyhow.

I just try to ensure I get more than 100 grams per day. Usually aiming for 100-140. I am on a cut at the moment.
 
Well I'm losing weight so cutting. Most days is around 100g where really should be around 200g+ using the normal calculation, perhaps I should ditch the turkey and mackerel (well not the mackerel) for something a bit more protein packed.
 
Glaucus said:
Well I'm losing weight so cutting. Most days is around 100g where really should be around 200g+ using the normal calculation, perhaps I should ditch the turkey and mackerel (well not the mackerel) for something a bit more protein packed.
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Why ditch it? Someone may shout at me but adding a little protein easily is just what whey is there for. One double scoop shake is a quick 45 grams at a convenient time to suit your day.
 
LBM I more accurate than just using a protein to weight calculation.. As lean body mass is going to be based on your muscle mass which is what your protein will be used to help and repair. If you haven't got much muscle you need less protein, if you're not trying to build and want to maintain you don't need as much protein. Building more muscle then yes you need an excess to help repair. I prefer using lean body mass as a measurement of what I'm after. I tend to go for around 150 ish, sometimes I peak at 180.
 
GSVBagpuss said:
Why ditch it? Someone may shout at me but adding a little protein easily is just what whey is there for. One double scoop shake is a quick 45 grams at a convenient time to suit your day.
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I don't think anyone is going to shout at you for this. The problem with the way some people use shakes is that they rely on them instead of food, and then act like they're magical in some way.
 
Freefaller said:
LBM I more accurate than just using a protein to weight calculation.. As lean body mass is going to be based on your muscle mass which is what your protein will be used to help and repair. If you haven't got much muscle you need less protein, if you're not trying to build and want to maintain you don't need as much protein. Building more muscle then yes you need an excess to help repair. I prefer using lean body mass as a measurement of what I'm after. I tend to go for around 150 ish, sometimes I peak at 180.
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Based on your LBM vs those of us that are just normal humans then I guess it's pretty reasonable to assume that 100-140 isn't too far off the mark for a beginner like Glaucus? :)
 
Glaucus said:
Well I'm losing weight so cutting. Most days is around 100g where really should be around 200g+ using the normal calculation, perhaps I should ditch the turkey and mackerel (well not the mackerel) for something a bit more protein packed.
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The general concensus on the research at the moment is that for a calorie deficit, you want somewhere in between 1-1.4g per lb of lean bodyweight, probably erring towards the higher end on a more severe deficit. For maint. / surplus 0.8-1.2g/lb seems to be sufficient, at least unless you're on dat celltech.

While calculating LBM is guesswork unless you can get a DEXA scan or something, you can figure out roughly what ballpark you fall into via something like this article. Then whatever you think you are, add a couple of extra % on too, since people nearly always underestimate their bf%.
 
I've been working out for around a year a couple of years ago I'm fairly skinny and weight around 10-11 stone I would say I'm 5"10. I would love a great analysis on how to get bigger in terms of muscle and weight and a routine that would help me. Any info would help I have had a look at the threads that have been provided but it would be great if someone could sum up a workout and a diet of things to eat in the day to help it'll be much appreciated!
 
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