Journey, Not A Destination

dbutterfield said:
Steve,
I hope you are having a good day! I hope you are able to get caught up with all of your work. Thank you for all the great advice, I am really starting to see some results!

David
Click to expand...

Thanks David, hope you have yourself a great remainder of a day!
 
Good reading Steve. I have never done a refeed, have been trying to keep at 2000 calories since January and things have slowed over well the last four months, so, I'm to eat 20-50% above maintenance for 12-48 hours, how about 20% over for twelve hours. For me that would look like 3240 calories (180 x 15).

I have an uncontrollable urge to eat at night when I wake up that I am beginnig to think is hormonal.

I get it. I need to eat MORE to restart the loss process.

Thanks again.
 
Happychubette said:
And once a week? (I read three articles, honest)
Click to expand...

Really only lean people need to do carb refeeds.

For people carrying around some extra fat.... usually a venture back up towards maintenance for 3-7 days is enough to kick-start things again.
 
Hi Steve. Leg day was fine -- kind of missed the old squats, though. What do you think about doing something like 3 x 10's at a lower weight, say 135 lbs.?
 
TomO said:
Hi Steve. Leg day was fine -- kind of missed the old squats, though. What do you think about doing something like 3 x 10's at a lower weight, say 135 lbs.?
Click to expand...

Certainly can work them in. You won't be getting any *overload* from it but it will maintain form for when/if your ever ready to do them again.

Did you look at those squat rx vids I posted? I think I may have asked you that already.
 
Steve, what is your take on the general protein needs for someone shooting for skeletal muscular hypertrophic gains?
I'm simply curious as to your thinking on this simple subject.
 
Trevor M. said:
Lol figures...

Hmm, Well If I had to go with a single fave it would be the Houston Texans. The Cowboys,Bears,Pats, and Chargers also rank high on my list.
Click to expand...

Cowboys, huh.

We've got a rival.

I think T.O. is gonna have a big year for them!
 
Trevor M. said:
Steve, what is your take on the general protein needs for someone shooting for skeletal muscular hypertrophic gains?
I'm simply curious as to your thinking on this simple subject.
Click to expand...

Personally I've messed around quite a bit with myself and a few of my buddies who I do dietary programming for.

Obviously for hypertrophy to occur, we need a caloric surplus. Hypertrophy requires excess energy. Not, necessarily, excess protein.

To keep this post simple, I honestly do feel that 1g per lb of LBM works for me while eating in a surplus and it's what I recommend. I actually think it provides more than enough.

As you diet, the need for extra aminos increases.

Have you seen Lemon's research on it?

I have it on this computer I think.....

Lemon PW. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutr Rev. 1996 Apr;54(4 Pt 2):S169-75.

Kent State University, USA.

For most of the 20th century, scientists have believed that protein needs are not altered by physical exercise. In contrast, athletes are typically convinced that additional dietary protein can significantly enhance exercise performance. Until recently, the opinion of the athletes has been largely unsubstantiated in the scientific literature. However, since the 1970s, an increasing number of studies have appeared that indicate dietary protein needs are elevated in individuals who are regularly physically active. Together, these data suggest that the RDA for those who engage in regular endurance exercise should be about 1.2-1.4 g protein/kg body mass/d (150-175% of the current RDA) and 1.7-1.8 g protein/kg body mass/d (212-225% of the current RDA) for strength exercisers. Fortunately, the typical North American diet contains protein near these quantities, so most individuals who decide to begin an exercise program will obtain sufficient protein as long as their diet is mixed and they are careful to consume adequate energy. Populations at greatest risk for consuming insufficient protein include any group that restricts energy intake (those on diets) or high quality protein sources (vegetarians) as well as any group that has a requirement higher than normal due to another existing condition (growing individuals). Future studies should focus on these groups. Moreover, few exercise performance measures have been made, so any negative effect of insufficient dietary protein on athletic success needs to be determined. Supplementation of several individual amino acids may be beneficial for physically active individuals, but considerable potential risk is also present. Intake of large quantities of individual amino acids is not recommended until much more information is available.
Click to expand...

I'll be happy when more research is done on the ceiling of effective protein dosing for bodybuilders.

But some of these *high-protein-haterz* to rest.
 
You must log in or register to reply here.
Back
Top