*** The 2013 Gym Rats Thread ***

Syla5 said:
^^ I missed it massively, it was pretty much only thing I upped in my diet over the last few weeks and has made a massive difference to recovery. I dropped from 180-190g per day to 150, had horrible recovery for the first 3 weeks of the year, have since upped it again to 200g per day, and feel so much better for it. My calorie count has been roughly the same, so i can't put it down to increased intact alone.
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Possibly... Your diet is weird, though. ;)

I have around 150g/day at 94kg and don't have any real recovery problems at all (he says, sitting in compression tights and having dosed on MP's Recovery Evo PWO...).

I train 5 days a week (routine in log if anybody cares) and the only thing I suffer DOMS for is super setting chest and lats. However, I try for 8hrs sleep a night (generally get 7-7.5) and eat a huge amount of food (don't worry about carbs as long as they aren't crud like chocolate or Bonbons).

So I like to think I train hard, don't go nuts for protein, but generally eat everything within a 10 minute walk. And I think I cope ok. :)
 
Carbs generally have a much greater influence on recovery. The vast majority of people will be fine on ~160g of protein, although if you're juggling macros more is fine.
 
Can't say i notice when i get lower protein, i just get the amount i do because it happens. Placebo syla? :D

I generally get a max of 7 hours sleep too, usually 6 but i don't seem to have a problem with recovery.
 
I'm planning on 450g of carbs at least on Workout days so hoping that will aid with recovery nicely.

Can anyone see any problems with this as a 3-day split. I used to do a 4-day split but I want to focus now on really hammering it just three times a week. My main focus is going to be compound movements so what is actually unnecessary here and could be dropped?

Session 1
Squats
Calf Raises
DB Shoulder Press/BB Military
DB Side Lateral Raises
DB Shrugs

Session 2
DB Chest Press / BB Bench
DB Flies
EZ Skull Crushers
Tricep Pull Down
Chin Ups

Session 3
Deadlifts
Wide Grip Pull Ups/Chin Ups
DB Row
EZ Bar Curl
Bicep Curl
 
Skillmister said:
Can't say i notice when i get lower protein, i just get the amount i do because it happens. Placebo syla? :D

I generally get a max of 7 hours sleep too, usually 6 but i don't seem to have a problem with recovery.
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I am not adverse to the possibility of placebo effect, so could be! The only consistent thing has been the numbers though (damn my OCD sometimes)

Carb levels within around 10% +/- to before, same for fats and cals, but +30% more protein. My lifting is the same, all be it slightly lighter but just as intense/tough due to relearning movements and not relying on a lifting belt, so my core is taking a smashing which is a good thing.

Maybe I was just below what I needed, and maybe I would be fine on 170-180g per day which is around 1.1g/lb per day, compared to the 150g (0.9g/lb) but I would rather aim for 210 that way if I fall short I should still easily hit my 170-180 :D
 
icecold said:
:(:p

I'd love to date a physio. Just got to keep my eye out for big strong hands!
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I dated a physio last year, had constant arguments about deadlifts. She hated them and said they were nothing but bad for you, I obviously argued the case that of course they are if your form is wrong.

She said she always had cases that were resultants of deadlifts.

I gave up in the end.
 
Skillmister said:
Can't say i notice when i get lower protein, i just get the amount i do because it happens. Placebo syla? :D

I generally get a max of 7 hours sleep too, usually 6 but i don't seem to have a problem with recovery.
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Wait till you hit 30... :eek:

scott212 said:
I'm planning on 450g of carbs at least on Workout days so hoping that will aid with recovery nicely.

Can anyone see any problems with this as a 3-day split. I used to do a 4-day split but I want to focus now on really hammering it just three times a week. My main focus is going to be compound movements so what is actually unnecessary here and could be dropped?

Session 1
Squats
Calf Raises
DB Shoulder Press/BB Military
DB Side Lateral Raises
DB Shrugs

Session 2
DB Chest Press / BB Bench
DB Flies
EZ Skull Crushers
Tricep Pull Down
Chin Ups

Session 3
Deadlifts
Wide Grip Pull Ups/Chin Ups
DB Row
EZ Bar Curl
Bicep Curl
Click to expand...

Oh, my goodness. And for the love of all that is holy: Dumbell shrugs!?!?

Skillmister said:
I feel like i take this diet nonsense the least seriously out of everyone here :(
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same here. I just eat.
 
scott212 said:
I'm planning on 450g of carbs at least on Workout days so hoping that will aid with recovery nicely.

Can anyone see any problems with this as a 3-day split. I used to do a 4-day split but I want to focus now on really hammering it just three times a week. My main focus is going to be compound movements so what is actually unnecessary here and could be dropped?

Session 1
Squats
Calf Raises
DB Shoulder Press/BB Military
DB Side Lateral Raises
DB Shrugs

Session 2
DB Chest Press / BB Bench
DB Flies
EZ Skull Crushers
Tricep Pull Down
Chin Ups

Session 3
Deadlifts
Wide Grip Pull Ups/Chin Ups
DB Row
EZ Bar Curl
Bicep Curl
Click to expand...

You're doing more shoulders than legs???!
 
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