Ask me a question

[RADAR]

CAN YOU PLEASE TELL ME HOW TO PUT UP AN AVI AND POST PICS!
(No im not joking)

"skinny fat endomorphic hardgainer"

You have to have a certain number of posts before you can put up an AV and you're not even close,or you could have one as fast as today if you were a platimun member.

 

[RADAR]

how much protein powder do you use or do you suggest people use?

Protein, as most know, is found in meat, fish, chicken, beans, milk, in soy products like tofu and in lesser amounts in nuts and grains.
I Use Protein Powderas need usually one Gram per pound of bodyweight. If i'm Bulking i'll go way over that.

The estimated daily requirements are set by various nutrition authorities in each country. In the US, the Department of Agriculture (USDA) sets the guidelines for nutrients like protein as well as other major vitamins and minerals. For most people of average weight, the protein intake is set at less than 70 grams each day.

Athletes may require quite a bit more than this to support muscle repair, increased growth and to protect against the general hardships of vigorous training and competing. Yet sports nutrition authorities generally recommend no more than about twice the daily recommended allowance applicable to less active people.

Excess Protein is Not Required
Some bodybuilders and weight training athletes have taken this recommendation for extra protein to extraordinary limits and well beyond any scientific recommendation. While excessive protein seems to do no harm in healthy, active people up to a point, the risk may be more substantial for someone with kidney disease -- the overweight or diabetic for example.

Excess protein beyond the requirements of the body is broken down from amino acids into ketones or glucose or energy cycle intermediates for energy, and some is converted to ammonia then urea and excreted.

The situation is encouraged by the extraordinary vigor of the powdered protein supplement industry in the weight training and bodybuilding markets. Skim milk powder can supply all the extra protein required -- and at a fraction of the price of some expensive supplement brands.

I'll take you through an example to demonstrate the dynamics of protein requirements for weight training.

Three Ways of Nominating Protein Requirements
It's possible to suggest a protein intake based on three ways to calculate possible requirements.

Quantity per pound or kilogram of body weight per day.
Macronutrient percentages, for example a diet of 25% protein.
Absolute amount of protein per day, 160 grams for example.
Protein by body weight. While the protein requirements for adult males are less than one gram per kilogram of body weight per day, estimates for athletes based on studies that evaluate nitrogen balance, a product of protein breakdown, suggest that up to 2.5 grams/kilogram/day may be required in exceptional circumstances. However, 2.0 grams/kilogram is used by many sports nutritionists as an upper ceiling of protein intake for athletes, weight trainers in particular. (Divide by 2.2 to get protein in grams/pound body weight/day.) Much less than this is going to be sufficient for moderate or less intense exercise.

Protein by macronutrient percentage. The macronutrients are carbohydrate, fat and protein -- essential elements in human nutrition. Government Dietary Reference Intakes (DRI) nominate an upper level of protein intake at 35 percent of total energy. For example, a 100 kilogram bodybuilder eating about 2 grams/protein/kilogram/day would eat 200 grams of protein each day. Even in a diet of 4000 calories per day -- not unusual for heavy training -- this diet is only 20 percent protein. 200 grams of protein is equivalent to about 600 grams of chicken or six grilled chicken breasts. Please note the 200 grams refers to pure protein and not the weight of whole food.

So in this sense, moderately higher protein intakes do not exceed government healthy eating guidelines.

Protein by daily intake. Considering that the US Dietary Reference Intake for an adult male of 100 kilograms is 80 grams/day (0.8X100), you can see that 2 grams/kilogram/body weight/day for 200 grams total is substantially higher. Women require slightly less, yet slightly more during pregnancy. Even though the standard dietary reference intakes are calculated to meet the requirements of 98 percent of the population in a particular group, athletes need more per kilo of body weight than sedentary people.

Extreme Protein Recommendations for Bodybuilding
A few bodybuilding and weight training coaches recommend protein intakes of 40 percent of energy; for example 40% protein, 40% carbohydrate; 20% fat. Let's take a look at this. In the 4000 calorie diet of our 100 kilogram bodybuilder, 40% protein would be 1600 calories, equivalent to 400 grams of protein at 4 calories per gram. That's 4 grams/protein/kilogram body weight/day; over four times the RDI and twice what's scientifically defensible. Not good.

Fast and Slow Proteins
How quickly amino acids get transported to blood and how quickly they then get assimilated into muscle and other tissue for repair and rebuilding is the basis of this idea. According to some enthusiasts, fast proteins such as whey are superior to slow proteins like casein. Both are derivatives of milk products. Here are some values (Bilsborough 2006):

Egg protein 1.3 grams/hour
Casein isolate - 6.1 grams/hour
Whey isolate - 8-10 grams/hour
There's not much evidence that these variations make a difference to muscle building over the longer term, although whey has shown some advantage in short-term studies.

Yet the other useful information that can be gleaned from the numbers above is that with an average protein absorption of, say, 7 grams/hour, a theoretical absorption is limited to around 168 grams each day (24x7). If accurate, it makes the 400 gram/day protein diets look entirely unnecessary at best.

Safety of High-Protein Diets
Very high-protein diets may not be safe over time for the following reasons:

High levels of nitrogen and amino acids can be toxic.
High-protein diets are not safe for those people suffering from chronic kidney disease. Up to 20 percent of the population may be undiagnosed.

 

[Sust 350]

Third cycle
Age 33
HT:5'5
WT:165
BF:9%
How would you run this cycle as in amount and how long?
Test-P
Tren-A
Mast
T-Bol
Your comment will be much appreciated. Thanks

 

[RADAR]

Have worked out for 7 years and dieted for 4. I'm now 22 y/o, 5'8" 209lb 10bf, and I have had a small donut roll of fat beneath my belly button since 6th grade. Have tried diet and cardio and seems to still cling to me. Have alway been skinny and never been above 10% bf. Basically very lean except for this one spot. How do you suggest going about losing this without harsh cardio, therefore losing a ton of muscle?

Thanks

no matter how strict the diet ,that roll around the stomach area is always the last to go.
You will need to do alot of targeted exercises for that area,now theres no thing such as spot reduction of a certain area,you will have to keep dieting & exercising,and Yes Harsh cardio will actually speed things up. I'm no advocate of Clen or Diet drugs because you need to learn to loose it your way,as soon as you come off your Clen or whatever you're running the chance is very likely the fat will come back,because you never learned to manage your diet.
If you hate exercising then why not opt for fun activities,Tennis, A long scenic Bike ride,Hicking etc
Keep all of this in mind and before you know it ,that spare tire will soon vanish.

 

[RADAR]

1: 2 cups Oatmeal..6 egg whites raw in orange juice or u can cook em
2:2 cups rice andchicken ,fish, or Tuna
3: after workout:shake ,I add in 1 cup of oatmeal , 2 teaspoons of olive oil and blend it all up
4:steak or beef with rice or potatoes..almonds for dessert
5:2 cups cottage cheese
I drink 1/2 gallon of 2% milk every day , works out to around 5000 calories and 250 g protein

Is this a solid diet for a winter bulking cycle or just doing the 5x5 program clean

For some it may be good news, for some it may be bad. Winter is approaching, and it's time to switch to a bulking phase. While cutting means we are leaner and maybe even have better endurance, we can't cut forever. There is a time when we must go back to the high calorie meals in pursuit of muscle gains.

Often people will feel confused on what to eat, how to train, and what supplements to take during a bulk. Since bodybuilding does not produce instant results, it could take months or even a couple of years to find the right way to bulk. You want the increased muscle mass, but don't know exactly what to do to achieve that without gaining much body fat.

Well here I'll go over the basic and advanced methods of bulking. L'll lay out a training program for you to follow or just take advice from. The ideal bulking diet will be discussed, along with the subject of cardio during a bulk.To gain muscle, you need to consume more calories than you use. And this will result in some fat gain. Now the amount of fat gain depends on various factors.

Think of your body as a car that you have to fill up with gas (food), before you start it. Any unused gas is wasted (stored as fat). How much gas do you put in the tank? Well you can estimate that you'll only be driving to the grocery store, which is 10 miles roundtrip. However you don't know how bad traffic congestion is today. Will you also want to make a stop at the post office? What about a friend's house? Since you do not know the exact distance you will be driving, you will have to estimate and put in a little more just in case.

This is the exact same thing you must do for your body. If you just eat blindly, without somewhat knowing what you are eating, then you will either not consume enough food, or will consume too much. The first thing to do when planning your bulking diet is to find your daily calorie expenditure. Lets use me for example 198 10% BF
Your bodyweight is 90 kilograms.

Step 1 - BMR Based On Weight

For Men: 1 x 90 Kg x 24 = 2156

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 2156 calories per day. This is equal to 90 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 2. This means that your approximate total calories burned each day is 4311.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 178 Grams Per Day.
Protein Calories: 712 Protein Calories Per Day.

Fat Grams: 72 Grams Per Day.
Fat Calories: 647 Protein Calories Per Day.

Carbohydrate Grams: 738 Grams Per Day.
Carbohydrate Calories: 2952 Carb Calories Per Day.

Now for bulking add 800 calories to it.
Another common mistake people make is They will go to a restaurant, order a main course that has around 700 calories then get dessert at the end, which adds 500 calories to their meal. While the main course may have all been used to build muscle and function the body, in essence eating the dessert was the same as eating a slice of body fat.
Remember that one of the ten commandants of bodybuilding is "Thou shall eat more than 3 meals a day." So let's assume we eat 7 meals a day, remember this includes post workout shakes. 3500 (total calories) / 7 (meals a day) = 500 calories each meal.

Now of course there is no way to count your calorie intake to a perfect tee, so just estimate. If you eat a meat pie that the box says has 410 calories a serving with a glass of milk that has 80 calories per serving, then 490 is close enough of a number. You do not have to search for a tootsie roll to fill in the other 10 calories.
So There you have it ,the basics to help you get started.

 

[RADAR]

Third cycle
Age 33
HT:5'5
WT:165
BF:9%
How would you run this cycle as in amount and how long?
Test-P
Tren-A
Mast
T-Bol
Your comment will be much appreciated. Thanks

Test Prop 400mg 8-10 wks
Tren Ace 300 8 wks
Mast 400mg 10 wks
Finish the last 6 wks of the cycle with Tbol 50mg

 

[ledhead]

Explain how nitrogen retention and protein synthesis correlate with one another.

 

[zedhed]

Dang RADAR, a walking talking typing enclyclopedia! Dam good answeres there bro!

 

[Sherk]

Radar what do you mean by sut and straight sets in your routine?

Straight sets (rest 1 1/2 minutes between sets)

Lat-pulldown to the front (wide parallel grip), 4 sets of 12, 10, 8, 6
T-bar rows, 4 sets of 12, 10, 8, 6
One arm dumbbell rows, 4 sets of 10, 8, 6, 6

Sut (rest 1 minute between each sut)

 

[RADAR]

Explain how nitrogen retention and protein synthesis correlate with one another.

It is important to understand just what is meant by "N balance" or "Nitrogen balance" while reading these abstracts and the nutritional literature, as this term is misleading, perhaps intentionally so, as are other misuses of the word "balance" in the pseudoscience of orthodox nutrition.
This usage refers to a rewording of the Law of Conservation of Mass/Energy, which states that mass/energy can neither be created nor destroyed.
This can be stated in reference to any system, in this case the human body, as:

Input - Output = Accumulation

In "N balance" studies, the nitrogen 'input' (which exists only in proteins, not in carbohydrates or fats) consumed in "foods", is measured, as is the 'output' (which is the nitrogen lost in feces, urine, sweat, hair and nail growth, ...) and the net accumulation calculated. If this net accumulation is positive (input > output) this condition is referred to as "positive N Balance"; and conversely, if the net accumulation is negative (input < output) this condition is referred to as "negative N balance".

So, in the growing child, (and the severely protein-malnourished patient who is recovering) new tissue is being created daily, thus the N balance should be positive, as this means that net new protein is being accumulated.

However, in the adult, no longer growing, the N balance should be zero, as input and output should be equal under weight-static, no-growth conditions. Positive N balance in the adult means that excessive protein is being eaten and proteinaceous wastes are being stored in the body, thus the body is gaining excess weight; a condition of pandemic obesity exists among cultural-diet eaters. Thus, a positive N balance is not a healthy state for the adult; however, you will see that most abstracts suggest that a positive N balance is desirable.

Further, N balance should be negative if the body is detoxing from the excessive protein consumption, common in cultural diets, including most vegetarian/vegan ones, since nitrogenous wastes are being excreted.

Therefore, a positive N balance does not mean 'positive' in the sense of being "good", and a negative N balance does not mean 'negative' in the sense of being "bad". Nor does a zero N balance mean 'bad', or impoverished, in the sense of having nothing.

The major problem caused by the N balance method of estimating protein needs is manifest in short-term dietary studies that try to determine human protein needs by restricting or eliminating dietary proteins, measuring "losses", and regressing the results to zero N balance, without the researchers being familiar enough with the dynamics of dietary changes sufficient to understand that a reduction in protein consumed relative to a 'normal' excessive intake will produce cleansing reactions, the excretion of stored proteinaceous wastes, and that this increased excretion is not indicative of protein needs, but rather of bodily toxicity. For these studies to be meaningful, the low-protein diet would have to be maintained for several weeks, or even months, to allow the body to excrete all excessive protein wastes and come to relative equilibrium, and only then present true and constant "obligatory nitrogen losses".

As a logical and unavoidable result of this fundamental error and ignorance of the dynamics of human diet, protein "needs" and the resulting RDA's are highly overestimated.