Hitting a muscle roughly 2 times per week (except for my hamstrings and chest which are once per week) has given me my best results in terms of both strength and size gains. The protein you eat is the building blocks for healing. Frequency of training as it relates to protein intake only matters if you're undereating protein and can't heal fast enough so your frequency goes down
>You need to eat 1 gram of protein per pound of bodyweight (your ideal be, not your fat frick bw).
Most studies point to 0.8g of protein/kg of BW max. Everything else is just supplement giants feeding myths to sell more whey.
you're not gonna make it to the bathroom if you eat 4 meals a day
2 years ago
Anonymous
I eat 5 meals per day and I have no issues. Maybe you have bad digestion anon
2 years ago
Anonymous
What are your meals?
2 years ago
Anonymous
A normal day would go something like this >Breakfast: Quesadilla and Fruit
1 10" tortilla
3.5oz fat free cheese
1.5oz gouda cheese
1/2 bell pepper sautéed in beef broth
1g seasoning
2 or 3 grams of ghee brushed on for crispiness
80g salsa
200kcal fruit of choice >Lunch: Loaded Potatoes
1 pound of russet potato, baked covered in salt and light layer of oil
8 ounces 93/7 ground beef
60g bbq sauce
50g light sour cream
Green onion >Pre-Workout Snack
1 qaurt of 1% milk
1 medium apple >Dinner: Salmon with Vegetables
10oz salmon
2 cups romaine lettuce
1/2 large tomato
Whatever other vegetables I want to throw in the salad
1 1/2 cups of a vegetable like broccoli or cabbage
1 tbsp olive oil for cooking the hot vegetable side >Pre-Bed Snack
1 quart of 1% milk
2oz beef jerky
A few handfuls of cut up vegetables
Decaf instant coffee and some sugar free flavored syrup if I'm feeling a pre bed iced latte
2 years ago
Anonymous
I do OMAD and just eat a sweet potato with some flank steak. I drink half a gallon of milk before, and only water after.
2 years ago
Anonymous
>his diet is a fricking science equation
The absolute state of "fitness" lmao
2 years ago
Anonymous
It's just an example day homosexual
I do OMAD and just eat a sweet potato with some flank steak. I drink half a gallon of milk before, and only water after.
That's not a bad diet. I'm guessing you were pretty fat before?
2 years ago
Anonymous
>It's just an example day homosexual
The point is you weigh out and count/track food like an autistic kid that can only eat dino nuggies.
2 years ago
Anonymous
Gotcha so you have no idea how much food you're eating. Someone here says slow bulk and you're just throwing caution to the wind. For fricking sure ngmi
2 years ago
Anonymous
>ngmi
I made it when you were still shittin' your pants son
2 years ago
Anonymous
No, just not a very heavy eater. I've always wanted to be light on the stomach so I can move and work easier.
2 years ago
Anonymous
Mine is 24 scrambled eggs and 400 grams of bread.
And to that shit one or two alfajores.
Easy 3.5k every day and making gains.
I found that's all my hamstrings needed. I've tried hitting them twice per week and they never fully recover by the time I do the second session. I'll do 4-5 sets of RDLs and 3-4 sets of Nordic Curls once per week now and that's all they need to grow bigger and stronger week after week
So long as you get your volume and intensity dialed in it doesn’t matter how many days you lift unless you are advanced then you’ll need to but your compounds on different days to prevent interference
I got a pretty bare bones routine that has been working for me:
>3x5 Power clean >3x5 Bench >3x10 Twist curls
I go from bench to curls right after with no rest in between. These are just my main lifts, I do some stretches and HIT in the afternoon. I usually do this 3 days but want to try for 6.
I checked a federal prison menu once for what they eat in a month. About 2000kcal from the mess hall per day, about 90g of protein, and enough micros that they won't die. That's what's standard for everyone daily. After that you can buy food from the commissary. Honey buns are the biggest seller but for the guys looking to get jacked they buy cans of tuna and cartons of milk for extra protein. Extra calories come from ramen and honeybuns because they got the most calories for the lowest cost
You got it backwards Black person
You need protein regardless of how often you lift
Is build from eating more and lifting more.
If one of them is lagging the the results will be less.
The more protein you eat, the less you need to lift. If you eat 2.5kg of protein a day you don't need to lift at all
>If you eat 2.5kg of protein a day you don't need to lift at all
yeah the protein poisoning will kill you in a week lolé
Hitting a muscle roughly 2 times per week (except for my hamstrings and chest which are once per week) has given me my best results in terms of both strength and size gains. The protein you eat is the building blocks for healing. Frequency of training as it relates to protein intake only matters if you're undereating protein and can't heal fast enough so your frequency goes down
How much protein should I be eating if I trained 6 days a week?
How much you train has nothing to do with it.
You need to eat 1 gram of protein per pound of bodyweight (your ideal be, not your fat frick bw).
>You need to eat 1 gram of protein per pound of bodyweight (your ideal be, not your fat frick bw).
Most studies point to 0.8g of protein/kg of BW max. Everything else is just supplement giants feeding myths to sell more whey.
Frick, meant 0.8g per lb or 1.8g per kg is considered the toping point.
3-4 meals containing of 30-40 g of protein per day.
I'm not eating 4 meals a day. I just feel like a slug after eating one meal and I have stuff to do.
Some strong ngmi vibes here
you're not gonna make it to the bathroom if you eat 4 meals a day
I eat 5 meals per day and I have no issues. Maybe you have bad digestion anon
What are your meals?
A normal day would go something like this
>Breakfast: Quesadilla and Fruit
1 10" tortilla
3.5oz fat free cheese
1.5oz gouda cheese
1/2 bell pepper sautéed in beef broth
1g seasoning
2 or 3 grams of ghee brushed on for crispiness
80g salsa
200kcal fruit of choice
>Lunch: Loaded Potatoes
1 pound of russet potato, baked covered in salt and light layer of oil
8 ounces 93/7 ground beef
60g bbq sauce
50g light sour cream
Green onion
>Pre-Workout Snack
1 qaurt of 1% milk
1 medium apple
>Dinner: Salmon with Vegetables
10oz salmon
2 cups romaine lettuce
1/2 large tomato
Whatever other vegetables I want to throw in the salad
1 1/2 cups of a vegetable like broccoli or cabbage
1 tbsp olive oil for cooking the hot vegetable side
>Pre-Bed Snack
1 quart of 1% milk
2oz beef jerky
A few handfuls of cut up vegetables
Decaf instant coffee and some sugar free flavored syrup if I'm feeling a pre bed iced latte
I do OMAD and just eat a sweet potato with some flank steak. I drink half a gallon of milk before, and only water after.
>his diet is a fricking science equation
The absolute state of "fitness" lmao
It's just an example day homosexual
That's not a bad diet. I'm guessing you were pretty fat before?
>It's just an example day homosexual
The point is you weigh out and count/track food like an autistic kid that can only eat dino nuggies.
Gotcha so you have no idea how much food you're eating. Someone here says slow bulk and you're just throwing caution to the wind. For fricking sure ngmi
>ngmi
I made it when you were still shittin' your pants son
No, just not a very heavy eater. I've always wanted to be light on the stomach so I can move and work easier.
Mine is 24 scrambled eggs and 400 grams of bread.
And to that shit one or two alfajores.
Easy 3.5k every day and making gains.
>160g of protein
ngmi (srs)
Why hamstrings only once a week? Avoid injury?
I found that's all my hamstrings needed. I've tried hitting them twice per week and they never fully recover by the time I do the second session. I'll do 4-5 sets of RDLs and 3-4 sets of Nordic Curls once per week now and that's all they need to grow bigger and stronger week after week
So long as you get your volume and intensity dialed in it doesn’t matter how many days you lift unless you are advanced then you’ll need to but your compounds on different days to prevent interference
I got a pretty bare bones routine that has been working for me:
>3x5 Power clean
>3x5 Bench
>3x10 Twist curls
I go from bench to curls right after with no rest in between. These are just my main lifts, I do some stretches and HIT in the afternoon. I usually do this 3 days but want to try for 6.
Better question, how do prison Black folk get shredded and jacked? Isn't prison food dogshit, and is it just meant to fill you up barely?
I checked a federal prison menu once for what they eat in a month. About 2000kcal from the mess hall per day, about 90g of protein, and enough micros that they won't die. That's what's standard for everyone daily. After that you can buy food from the commissary. Honey buns are the biggest seller but for the guys looking to get jacked they buy cans of tuna and cartons of milk for extra protein. Extra calories come from ramen and honeybuns because they got the most calories for the lowest cost
Lies lies lies, you know they screw them over all the time.
Some examples from APS: