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[QUOTE]Originally posted by phil a: [QB] [QUOTE]Originally posted by Mr.10psi: [qb] If you wanna be serious its a lot more work than you think.I live this shit day in day out.First off get on a diet plan and only have 1 shake a day thats an isolate cuzz it absorbs faster than any protein out there with simple carbs to replinish glycogen levels.The rest of the day you want to be eating 5 solids meals with lean sources of protein ,complex carbs, and good fats.Its all about hitting those macros and getting the nutrients in.take a multi,some fish oil and bcass with some creatine monohydrate just make sure you do a loading phase if required.take 1.5 grams of protein per body pound and eat 500 cals above your caloric maintence. the diet should be roughly 50/30/20 percent from carbs to protein to fats. Avoid crossfit if your trying to get big its more of a fad.not worth it.i wouldnt recomment preworkouts as alot of them are loaded with caffein and stimulants and that shit aint too good for you.goodluck op cuzz its a really hard lifestyle to do youll know when you try it. [/qb][/QUOTE]I agree with about 99% of this, but I don't think that 1.5g of protein per lb of body weight is necessary, unless you're hyper-anabolic (aka steroids, etc). To me, extra protein included in the diet makes sense, as it is a 'clean' caloric intake (assuming lean meats), and that may be where the perceived benefit above the typical 0.8g/lb ceiling comes into play. But shooting for a specific "300g/day" goal that you're only able to reach by topping off with a protein shake at the end of the day is unnecessary; again, other than taking in incidental additional calories, I'm not sure there's much of a point. Plus, it's pretty amazing to see how much fat is in some of the protein powders that are available at alot of the stores. Your point about glycogen is a good one, as without it, your body just doesn't have the necessary short-term energy for a workout. That's one of the downsides of a diet like Atkins, which stresses high proteins/fats, but little to no carbs - you just can't replenish the glycogen stores without enough carbs. Assuming your diet is nailed down, and, well, you're actually lifting weights, I think the most important (and maybe overlooked) part of fitness is making sure you get enough sleep each night. You've stressed and broken down muscle fibers in your workout, you've replenished the building blocks through your diet, now you need to give your body adequate time to put them to use rebuilding/repairing all of the 'damage' you did in the gym that day. I've always noticed how much better my gains were, be it in the gym, on the bike, or anything else, during the times when I was able to devote a solid 8hrs/night for sleep, versus the times when I've been alot busier and not been able to get a solid sleep schedule. Phil [/QB][/QUOTE]
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