More protein that 1g per lb for cardio routine?

**boxingfan30** · 11-18-2013, 08:09 PM

I used a recumbent bike for my cardio. I do 70 minutes a day 4-5 days a week. I keep my HR around 135 bpm and sometimes max at 155 toward the end. I find my legs being very sore. 2 of those days I will ride 10 minutes and then do 25 push-ups and just back and forth and I wind up with a total of 175 push-ups. I figure it's good to throw the heart a little curve ball anyway. I also do bicep and tricep work 1 day a week.

As many of you may or may not know, I cannot use any heavy weights because of a bad shoulder and a bad lower back keeps me from other exercises. I do supermans a lot for my lower back to try to make it stronger and am working up to other exercises.

Anyway, if my legs are sore from riding... would more protein be a better idea? Perhaps there is some growth i'm missing there?

**tarmyg** · 11-19-2013, 01:43 AM

Not sure I understand, are you asking if more protein will fix workout pains from exercise?

Thanks
~T

"I stay mostly by myself, but it's OK, they know me here"
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**boxingfan30** · 11-19-2013, 11:11 AM

Well the general idea is 1g of protein per lb of bodyweight, but if i'm doing the pretty high amount of cardio (high for me anyway) and my legs are sore, does that mean by not adding more protein if I am missing out on some leg growth?

My doctor had told me before to stick at about 100 g's a day as my kidney function was sort of high at that time, but since then I've read that has little to do with kidney issues if the proper amount of fluids are taken in.

I'm 178lbs at my last Dr. visit, but likely could lose 15-20 lbs to be around 8-10% bf or so, but my weight has really shot up a lot as I've been riding more and my test levels confirm that both total and free test are up so I don't know if that's normal or not. My diet isn't bad, but it's not great... i'm also burning 2800-3200 calories extra a week on the bike alone though.

Anyway, didn't mean to get off topic. Question is... if i'm sore from a lot of cardio, should I consume more protein then 1g for each lb?

**tarmyg** · 11-19-2013, 11:28 AM

What does your exact diet look like now? Please be as detailed as possible?

Thanks
~T

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

**boxingfan30** · 11-19-2013, 11:37 AM

Originally Posted by tarmyg

What does your exact diet look like now? Please be as detailed as possible?

Thanks
~T

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

On average... it's a protein shake in the morning with skim milk. Usually a piece of bread with peanut butter as a snack. Lunch really depends as money is sort of tight right now. Sometimes i'll do one of those mac and cheeses that you microwave with a can of tuna in it. Later on i'll eat maybe a few eggs, or if I don't have anything else i'll drink more protein and for dinner I try to always eat either chicken, salmon, or sometimes some pork tenderloin.

Last night for instance I made 93/7 hamburgers and ate 1 on a wheat roll. I did my workout 70 minutes cardio and push-ups every 10 minutes which came out to 210 reps this time, I stretched and drank a protein shake in water... waiting for about 20 minutes and then ate a smaller hamburger by itself before bed. Got up this morning and drank more protein in milk (8oz).

**Money Talks** · 11-19-2013, 07:47 PM

Originally Posted by boxingfan30

I used a recumbent bike for my cardio. I do 70 minutes a day 4-5 days a week. I keep my HR around 135 bpm and sometimes max at 155 toward the end. I find my legs being very sore. 2 of those days I will ride 10 minutes and then do 25 push-ups and just back and forth and I wind up with a total of 175 push-ups. I figure it's good to throw the heart a little curve ball anyway. I also do bicep and tricep work 1 day a week.

As many of you may or may not know, I cannot use any heavy weights because of a bad shoulder and a bad lower back keeps me from other exercises. I do supermans a lot for my lower back to try to make it stronger and am working up to other exercises.

Anyway, if my legs are sore from riding... would more protein be a better idea? Perhaps there is some growth i'm missing there?

I believe I have read several studies that indicated that athletes who consumed whey protein and creatine after their workout experienced less DOMS (delayed onset muscle soreness). Now that is not to say that you will not still experience it, but it could help. Based on personal experience, I have been taking high amounts of protein and creatine for years, and I have lifted hard and heavy throughout that time, and I still have experienced DOMS after hard sessions. However the body adapts rather quickly to stimulus, and a squat session that gave me DOMS so bad that I could hardly walk one week, doesn't even bother me after a few weeks of hitting it hard.

Based on that let me ask you something. Did you just recently start doing these intense cardio sessions? If so, perhaps your body just has not adapted yet to the new stimulus. After a couple more weeks, the DOMs will simply go away.

On another note, sorry to hear about the issues with your shoulder and lower back, and might I suggest experimenting with body weight, or very light exercises, or perhaps slightly different techniques so that you still can experience growth and strength in those areas. Good luck.

**boxingfan30** · 11-19-2013, 10:25 PM

Originally Posted by Money Talks

I believe I have read several studies that indicated that athletes who consumed whey protein and creatine after their workout experienced less DOMS (delayed onset muscle soreness). Now that is not to say that you will not still experience it, but it could help. Based on personal experience, I have been taking high amounts of protein and creatine for years, and I have lifted hard and heavy throughout that time, and I still have experienced DOMS after hard sessions. However the body adapts rather quickly to stimulus, and a squat session that gave me DOMS so bad that I could hardly walk one week, doesn't even bother me after a few weeks of hitting it hard.

Based on that let me ask you something. Did you just recently start doing these intense cardio sessions? If so, perhaps your body just has not adapted yet to the new stimulus. After a couple more weeks, the DOMs will simply go away.

On another note, sorry to hear about the issues with your shoulder and lower back, and might I suggest experimenting with body weight, or very light exercises, or perhaps slightly different techniques so that you still can experience growth and strength in those areas. Good luck.

Thanks for your input man. Yeah, I've been doing the longer cardio for a few months now. It's really raised my test levels naturally and I feel so much more calm than before, so I want to keep doing it. I don't mind the soreness so much... but i'm just wondering like with any other weight lifting, fitness that requires more protein if that also does apply to cardio as well. I mean if nothing else the heart muscle itself would grow right?

**austinite** · 11-20-2013, 12:25 AM

Stop feeding your fat. Why are we multiplying protein by total weight?

That would mean if 1.5 grams per body weight was accepted, then a 200 lb man @ 5% body fat would eat 300 grams of protein. So would a 200 lb man @ 40 % BF.

Make sense? Of course not.

**boxingfan30** · 11-20-2013, 08:41 AM

Originally Posted by austinite

Stop feeding your fat. Why are we multiplying protein by total weight?

That would mean if 1.5 grams per body weight was accepted, then a 200 lb man @ 5% body fat would eat 300 grams of protein. So would a 200 lb man @ 40 % BF.

Make sense? Of course not.

Actually, I know what you mean... I usually try to go by approximate lean mass which in my case is 130-150 g's per day. The question i'm wondering though is only whether I need more for my cardio routine. I can't call it intense because I don't know what would be considered intense. I can give a for instance such as last night was the following:
70 minutes
763 cals burned (machine said)
139 avg HR
159 max HR
23 miles
141 avg watts (don't know if this matters)
19.7 mph avg.

After that I did some pretty intense bicep work. I have been feeling like they were lacking a bit lately so I wanted to throw an extra workout in per week for those.

**boxingfan30** · 11-20-2013, 09:06 AM

Austinite, I was curious if you were like an HRT expert in the medical sense or just from doing your research on it? I'm not knocking it one way or the other.. I was just going to ask about my Dad who was using the androgel and it just wasn't bringing his levels up very well, but he's on blood thinners and the doctors don't want to give him any injections I guess because it can thicken the blood? I don't know much about that part. I'd rather see him not waste his time with the gel anymore though as he's been on it for many years now and it has done nothing to really help him or bring his numbers up to any respectable level.