Are you cheating yourself?
Here's some things commonly overlooked or taken for granted. Please feel free to add.
1.) Protein intake is at least .2g x bw. Ex: 200lb person should consume 400g of protein. *Double check b/c I didn't realize until recently that my 4oz portions of protein only came to 30g of protein, yea duh!
2.) Are you diversifying your protein selections? This means not just chicken and tuna every meal.
3.) Did you lift the same amount of weight or more this week as you did the week before. *Realize your losing muscle if you don't
4.) Are you taking enough multi's to supplement the lack of nutrients and vits in your diet?
5.) Have you been using the same workout for more than a year now?
*If so take the time to acquant yourself to other ways of training such as West-Side, EDT, EMG, Doggcrapp's routine, 5x5, etc, etc, etc.
I know some of you are saying to yourselves, "is this guy insulting my intelligence?...this is basic stuff I learned from day one."
Maybe so, but I know I'm guilty of neglecting two of these in the last yr. Feel free to add more to the checklist...
~US~
something to think about...
Quote:
Originally Posted by MBaraso
400 grams of protein a day is unhealthy IMO.
No one needs that much to grow.
"There is evidence (see papers by Peter Lemon) that intense activity may increase protein requirements in order to maintain a positive nitrogen balance and avoid the loss of lean muscle tissue. The most recent requirements for athletes in intensive training (a term which requires definition as it may be that some threshold may exist for when additional protein above the RDA of .8 g/kg bodyweight is required) are: Strength athletes: 1.8 g/kg bodyweight and I've seen up to 2g/kg suggested as possible more effective. Dr Peter Lemon has been at this for over a decade now and his g/kg bodyweight figure is constantly going upwards. Data from Tarnpolosky with European athletes shows that massive protein intakes of up to 3.5 g/kg further increase lean mass gains. In the early 1970’s, a study of weightlifters showed that these athletes needed at least 2.2 gr/kg. Two decades later Russian research demonstrated better muscle increases with 4.2 gr/kg.
Tarnpolosky trained with natural and sauced athletes and noted that every athlete was gaining at advanced rates from the higher figures than the lower 1.8 or so---Dehydration is the main culprit people must watch out for on high protein diets but anyone who is a bodybuilder who is drinking less than a gallon a day is cheating himself already."-Dogcrapp
