Looking for advice, i know this means I'm not doing the program but I'm 37yo 82kg, i do bjj 3x a week, 6hrs total and i have a manual labour job as s carpenter.
I have done the first 3 weeks and things are starting to slow down and feel heavy which means it's time to alternate deadlift with cleans. I'm eating like frick, getting 150g protein and eating clean.
Wondering can i just lift Monday and Friday instead of lifting heavy every other day. I think I'll still process just the same except more slowly.
>Looking for advice
on what?
>i have a manual labour job as s carpenter
how this is more important than listing your actual LIFTS
WHAT IS WRONG WITH PEOPLE
GET OUT AND NEVER POST HERE AGAIN
On if i can do 2 days a week
That's kg by way
impressive ohp
Thanks
I lift kitchen units above my head most days
Oi c**t i replied
>Wondering can i just lift Monday and Friday instead of lifting heavy every other day.
Yeah man. In fact, two days per week might be ideal for you -- between your job and bjj, your body probably has fairly limited recovery resources as it is. You can still make progress hitting every major group two times per week, especially if this allows you to train at a higher intensity than you are going every other day.
Nice man thanks. Will i still alternate deads and snatch so I'm only doing them one per week? Or keep doing dead each workout
Unless you particular enjoy doing deadlifts, I think once a week is fine. Assuming you are performing your working sets close to your 1 rep max, then deadlifts are going to be one of the most physically taxing exercises you can do, so if fatigue is already an issue for you, I would stick to doing them once per week.
Thanking
LOL 150g protein is inadequate, esp since (I can tell) youre a homosexual who is eating whey shakes and/or "plant based" (LOL) protein. Unless youre a woman you need to be eating 200g of protein every day from soemthing that had eyeballs. Or eggs.
Seriosuly. You dont need to dring GOMAD, but eating high quality animal protein and enough of it every day is critical.
Things will go much better for you if you do that.
Not OP but I’ve just started bulking and I’m eating a little more than 200g of protein per day.
In the form of one protein shake with about 140g and then 1lb~ish of chicken breast with brown rice.
I haven’t actually been counting calories like I was when I was cutting, but if I had to guess I’m probably only in the neighborhood of 2500 per day, not 3000+.
Questions are as follows:
a.) Is it really that important for me to be eating more than 3000 calories per day to build muscle?
Or is protein all that really matters, and operating at a slight excess?
b.) does the human body have any kind of protein limit or something?
I know that at a certain point your body can only absorb so much of a certain thing, even calories.
Like after an insane amount of calories shit just starts going to waste.
Does this happen with protein?
Is it really important for me to space it out during the day, or is it okay for me to just drink one bigass protein shake all at once and call it a a day (still eating chicken for meals, too).
Basically what I’ve been doing is just making sure I drink that 140g shake at some point during the day and eat chicken with every meal.
>I know that at a certain point your body can only absorb so much of a certain thing
You'll NEVER reach that point with protein, unless you eat a whole steer or something equally insane.
You'll absorb like 30g of protein normally after a meal, more if you do tricks with insulin, but anyway: you won't shit the extra out. That's crazy, your body sees protein as rare and precious. It will be absorbed by the walls of your gut and released over time, but some will oxidize and degrade because that's what happens over time.
It's annoying, but doesn't really change anything.
The main concern is you'll be bloaty until it's absorbed.
Siiiiick
thank b0ss
Does anyone else wanna answer my questions pls
Namely the one about does it really frickin’ matter that I don’t eat 3000+ calories per day as long as I’m operating at a slight excess and eating enough protein
>eating more than 3000 calories
If you're working out, more food means better recovery. If you don't need it yet, don't overdo it, but go pedal to the metal if needed.
Generally speaking, you need 100-150g of carbs for general functioning, more of your working out, incidental fat from your protein (but more will help recovery), some fiber and micros so don't completely skip your veggies, and protein is your god.
More protein means more lean mass, the link is pretty direct, and you can easily start at 3g/kg to see how it works for you. It's expensive and has diminishing returns, so you'll have to see for yourself. Even up to 5g/kg is pretty effective.
Does that bring you to 3000? Maybe, once you add some food to help recovery too. Maybe even beyond that.
What does a 3000 day look like?
As an example from my logs (that I may or may not have actually done, I never really log it when bulking):
6 eggs, 1.5 kg pork loin, 150g of red lentils, a scoop of whey
That's around 100g carbs (throw in a few non-root vegetables, I never bother counting them), less than 100g of fat (it will go up to 100 once you count whatever you use for cooking, but that's up to you, you could boil or poach the eggs and roast the meat for example), and 450g of protein.
You could include more carbs, cutting out some of the meat, some potatoes would be nice there, maybe some sauerkraut (but it's a veg, I wouldn't count it, too much of a bother waiting down low calorie density stuff)
whey is made from milk which is a source of animal protein
>150g of protein
Alright but how much calories do you eat?
No idea but I'm doing 4 scoops (2 morning, 2 night) , 4 eggs 2 toast breakfast, some chicken for lunch usually a sandwich, then chicken dinner usually with rice or potato
I'm thinking of switching eggs for oats in the morning because i feel I'm not getting enough carb as i had no energy in bjj this eve
And i drink a lot of milk. Not doing gomad but I'd usually have a pint with each meal anyway and my 2 shakes are with milk too
4 scoops is only like 100g protein.
Are you eating at least a pound of chicken in addition to all that?
Maybe not a lb, but as i said 4 eggs, a breast at lunch a breast and a half at dinner, 4 pints milk.
I don't know how i can eat more but I'm guessing you're going to say I'm not eating enough
It is possible to do that yeah.
You're 37 looking for advice on a website full of teenagers.
Why do bjjhomosexuals always have the hardest time following a routine? You never see this from wrestlers or TKD dorks.
>can i lift twice a week
Forget Starting Strength. Do an Upper day twice a week. Your legs will train if you do bjj and I assume you run
Bench 3x5+
Incline bench 4x6-10
Rows 3x5+
Pulldowns 4x8-12
OHP 3x6-10
Bicep exercise (curls) 3x8-12
Tricep exercise (cable pushdown) 3x8-12
EZ gains and you get some strength as well
>cleans
A meme exercise. Don't even bother with it. Do something else instead.
You can add a light intensity weds to aid recovery and then just keep adding 5 lbs on mon and friday. It's going to slow down at some point...but you can keep it moving forward.
How light are we talking?
I love doing cleans...its a good lift to alternate with the dead...still a pull.
I’m 6’3” and 185lbs.
How much protein should I be eating per day to bulk?
don't worry about protein just eat 4500 calories
So much conflicting information. I'm just going to eat what I can until I'm sick and lift 2x week. Frick it
What the frick are you talking about
What does a 3000 calorie day look like assuming already drinking 3 to 4 pints of milk and 4 scoops of protein
Yndtp
What are your goals though? Are you trying for strength/power lifting, or do you want to look good?
Strength. Want to be stronger for bjj. I'm think about looking good in the future. Already have wife and kids so don't give a frick. Obviously don't want to be a bloatlard, but strength is my goal
Hello?
Hi