Weight Gain/Muscle Definition Tricks

[ScarletBlood31]

I have been eating between 7-8 meals a day with 15 g of protein being considered "a meal". I get around 250-280 g a day after shakes and what not.

Taking too much protein can be a bad thing. There are different calculations you can do to find out what is a good amount, but unless you are a pretty big guy then I think you might be taking in too much protein. What happens is, is that your body cannot digest and break down all of it, and it ends up being stored and adds weight. Correct me if i'm wrong, but from what I know, excess protein is not helpful, and will hurt you if you are trying to put on lean muscle, or quality weight. FWIW.

 

[OSU_Buckguy]

Taking too much protein can be a bad thing.

consuming too many calories is a bad thing, though consuming too much protein is not necessarily bad. as long as the total caloric intake is not excessive, there is likely nothing harmful with cornerback's consuming a daily average of 250 grams of protein (though he may drop his bodyfat percentage even more if he no longer consumed the likely unnecessary 80 grams of protein). excessive protein consumption does correlate with kidney malfunction and disease; however, even this statement is debatable. some studies cite that the correlation exists between those who already have kidney disease or are at least predisposed to kidney disease. other studies cite that "excessive" protein consumption assists those who are battling obesity, while other studies cite that "excessive" protein consumption increases bone density.

 

[Cornerback6]

I think my intake probably is a bit excessive at this time and I am strongly considering dropping around 50 g's a day (one shake).

On a similar note, I would never consider following a diet this protein-loaded for more than 6 months at a time because yes, it can be hard on the kidneys. Scientific research does show though, that if you do it in cycles and give your body sufficient time to recover from the high protein intake, than you can do it cyclically. Not that anyone would want to do this for more than a couple of cycles because once you gain the weight, if you eat right you should be able to maintain it fairly well, but I do know some pretty hardcore guys who plan on keeping it up for a decade or more (ouch).

FWIW, my calorie count in through the roof. On the other hand, I am eating every 2 1/2 to 3 hours to make sure my metabolism is constantly spiking at the right stages, I just don't know if it can brun up what I'm putting in. Maybe if I was 16 again...but not pushing 30. :)

 

[brutusbabe]

Here is the opinion of a female personal trainer.... Calorically you are too high. Eating every few hours is great for a steady metabolism but the most important thing is to burn MORE than you consume. Going gluten-free for a month is a great way to rid your body and your brain of things not necessaarily the best for you. Its strick but well worth it in the end. I would also recommend to see a nutritionist. Food is their business. As for the workout, your first set is the most beneficial so use a weight that makes you tired after 25-30 reps. So if you decide to do more than one set, ok but not needed every time. Vary that workout too. As was mentioned before, not just the weight and reps, but the exercise, the order in which you go, the days you do certain parts of the body. Variety is the spice of life, embrace it in your workout. Try changing your abdominal workout to pilates or yoga instead of crunches over and over. Crunches shorten the muscle and push it out not down. I have convinced my hubby to do Pilates reformer Personal Training and after 3 weeks you can already see the difference in his abs.And the most important thing to remember is, not everyone can get washboard abs. Genetically it just might not be there. Hope this helps!!

 

[craigblitz]

As for the workout, your first set is the most beneficial so use a weight that makes you tired after 25-30 reps.

Not saying this is wrong, but there are a LOT of studies that indicate that the most beneficial set is your 2 or 3rd. Also, I would personally never recommend doing a set of 20-25 for most muscle groups.

There is a lot of science out there but different people respond differently to different things.

Personally I tend to agree with most of the advice that OSU Buck_guy has told you.

Another thing to consider it is very inefficent to try to add muscle and cut at the same time. I am not saying this is not possible but personally I would focus my efforts on one. Do that really well till you reach your goals then cut, and repeat till you are happy.

Just to reitterate some things that have been told to you

- Eat anywhere between .7-2 grams of protein per pound of lean body mass weight - (weight*BF%)
- Do a clean Bulk eat about 500-700 calories above maintence
- Do more sessions of lighter cardio as opposed to fewer sessions of higher intensity
- Do not eat more the 1/6 of you lean body mass of weight of protein in a sitting
- Include complex carbs with every protein meal
- Include Healthy fats in your diet (Avacodoe, Nuts, Fish Oil, Flax seed)
- Aim for a diet with a close macro break-down of 45% Protein , 30 % cARBS , 25 % Fat
- Avoid Alcohol as much as possible (Kills Protein Synthesis)
- Get most of your protein from whole foods not shakes
- Eat a slow digesting protein (casein) before bed (20-30 grams)
- Water, Water, Water,
- Qaulity Sleep every night
- Lift Heavy... Track your workouts and make sure you increase weight in some way (via reps or actual weight) everytime
- Don't overtrain

 

[OSU_Buckguy]

There is a lot of science out there but different people respond differently to different things.

ain't that the truth. you locate one article that claims that x is terrible for you, and i'll find another article that claim that y is great for you. the same applies to the body. what works well for me may not work so well for you.

 

[ScarletInMyVeins]

Where's that douchenozzle Powerlifter when you need him? Oh wait, we don't need him... I can handle this one. Lube yourself up with baby oil and take a pic with your webcam. Seemed to work out well for him

I still laugh my ass off every time I think of that thread

 

[BUCKYLE]

Where's that douchenozzle Powerlifter when you need him? Oh wait, we don't need him... I can handle this one. Lube yourself up with baby oil and take a pic with your webcam. Seemed to work out well for him

I still laugh my ass off every time I think of that thread

Link?