I don't see a log!
haha yes , well , thats because i'd be embarassed to keep one in the public domain.
*** The 2015 Gym Rats Thread ***
- Thread starter Steedie
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haha yes , well , thats because i'd be embarassed to keep one in the public domain.
Soldato
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It's pretty friendly around here; nothing to fear 
. There are some freaks around (ahem) but most people are just averagely weak and looking to improve.
I have no idea on the scales question - I do understand the desire to quantify progress though but I go on weight improvements, go by the mirror or belt tightness
. There are some freaks around (ahem) but most people are just averagely weak and looking to improve.I have no idea on the scales question - I do understand the desire to quantify progress though but I go on weight improvements, go by the mirror or belt tightness
86g a day ? what you weight in lbs? doesnt sound anywhere near enough protons to me.. i aim for 132g at 132lbs.
You're right, I just massively failed at reading/converting imperial. shall figure out how to increase proton count without massively increasing calories too.
I've used the iifym calculator and ended up with this:
1882 calories
carbs: 50%, 235g
protons: 30%, 141g (~1g per lb lean mass)
fat: 20%, 42g
look reasonable?
I've used the iifym calculator and ended up with this:
1882 calories
carbs: 50%, 235g
protons: 30%, 141g (~1g per lb lean mass)
fat: 20%, 42g
look reasonable?
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Scales that "read body fat" are very inaccurate and can fluctuate massively based on all sorts of arbitrary factors. I prefer to monitor body fat by comparing my waist size (measured with a tape measure around the widest part of my belly/love handles) to my weight. 28-32" depending on build is very lean (8-10%), 32-33 is more like 10-15% etc, but it really does vary with build. The important thing is to measure and then compare to yourself to track progress. So for example if you gain 10 lbs but your waist measurement doesn't change, you've likely gained almost all muscle.
Man of Honour
Unless you're massive then 140g of protein is probably going a little overboard. It won't do you any harm but you could almost certainly get away with closer to 100g (some people quote more like 0.7g per bit of lbm).
Man of Honour
Looks good to me but someone else may chime in and suggest moving some carbs to fat 
It's pretty friendly around here; nothing to fear
I have no idea on the scales question - I do understand the desire to quantify progress though but I go on weight improvements, go by the mirror or belt tightness
Still , for a novice like me I see those logs already on here and they look like more 'committed' lifters. I have a more relaxed way of doing things and dont want to get too caught up in the lifting side as I'm also going to be shifting lots of cardio. Tighten things up somewhat with some muscle gain but then get some serious mileage in with rowing and cycling
Hmmm , yes I see your point and thats what a feared somewhat. I've never been one to read my waist measurement as I was too scared of what it would say
I guess if you're going to lose the external signs of body fat then you're pretty much guaranteed to be losing it internally too ?
Soldato
Recommendations are typically
Protein - 1-1.4g of protein per lb of lean bodyweight (if cals are maint. or surplus this can go down to 0.8-1/2g/lb although it doesn't hurt to have more if your food choices naturally make it higher)
Fat - 15-30% of calories (I tend to keep cals the same but up fats on rest days just so I can eat different foods)
Carbs - the rest
http://rippedbody.jp/wp-content/upl...ing-contest-preparation-JISSN-Infographic.jpg
EDIT - if going by total bodyweight then 0.7-0.8g/lb of protein is probably pretty similar.
Protein - 1-1.4g of protein per lb of lean bodyweight (if cals are maint. or surplus this can go down to 0.8-1/2g/lb although it doesn't hurt to have more if your food choices naturally make it higher)
Fat - 15-30% of calories (I tend to keep cals the same but up fats on rest days just so I can eat different foods)
Carbs - the rest
http://rippedbody.jp/wp-content/upl...ing-contest-preparation-JISSN-Infographic.jpg
EDIT - if going by total bodyweight then 0.7-0.8g/lb of protein is probably pretty similar.
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Man of Honour
I've just applied to join the FB group - David Cartwright
Imo this is better except substitute a few Carbs for extra Grams of fat.. Not much though... 1g per 1lb protein for maintaining muscle mass whilst in a cut/diet is almost essential from my experience. Many lifters aim for upto 1.5g per lb bodyweight when cutting.. But everyone is different, experiment with macros and as mentioned it varies on your goals.
I'm cutting and my current macros are 133p/230c/46 fat and it totals to 1884 calories.
Man of Honour
I've just applied to join the FB group - David Cartwright
Waa... How long does it take to get verified normally?
Waa... How long does it take to get verified normally?
I applied months ago and am still waiting
Soldato
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- 11 Jun 2013
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Gym while under with man flu, yes or no? It's heavy man flu, so I'm still at work and well capable of doing all tasks, albeit I must winge every 15 minutes about how unwell I feel
Opportune moment for some extra arm sessions. No real bracing required (unless benching) so none of the head-explosion feeling; all of the endorphins and the pump to combat feeling like death.
Or...
Dose up on caffeine and phenlyephrine and train as normal.
Soldato
Or don't spread man flu around, horrendous seeing people coughing and sneezing all over the equipment..... you trying to kill everyone at the gym?
you trying to kill everyone at the gym?- Status