I have a video from fb about gaining muscle.

[Reincarnate]

Re: I have a video from fb about gaining muscle.

I also think this is a pretty good primer when it comes to the subject (by Greg Nuckols): http://www.strengtheory.com/the-science-of-steroids/

[Mahou]

Re: I have a video from fb about gaining muscle.

I also think this is a pretty good primer when it comes to the subject (by Greg Nuckols): http://www.strengtheory.com/the-science-of-steroids/

Will read this

[blindreper1179]

Re: I have a video from fb about gaining muscle.

Oh wow, thanks guys. Will indulge myself in the links posted after work.

[Dynam0]

Re: I have a video from fb about gaining muscle.

Based on the 70% rule I would need to ingest 105g of protein per day optimally, that seems like a lot more than what I'm currently doing, damn no wonder I'm a pipsqueak

[Mahou]

Re: I have a video from fb about gaining muscle.

105g of protein really isn't that much. With 1 protein shake, you're already half way there....well almost halfway

[rushyrulz]

Re: I have a video from fb about gaining muscle.

How is this not an Arch0wl thread

Was wondering the same thing..

[blindreper1179]

Re: I have a video from fb about gaining muscle.

I'm sorry I transcended my boundaries guys.

[Mahou]

Re: I have a video from fb about gaining muscle.

Honestly, I think it's awesome that more people have been getting more involved with nutrition and fitness.

[Dinglesberry]

Re: I have a video from fb about gaining muscle.

I'm sorry I transcended my boundaries guys.

No dude, you transcended to arch0wl status ;o

[Mahou]

Re: I have a video from fb about gaining muscle.

Eh....

[Dynam0]

Re: I have a video from fb about gaining muscle.

105g of protein really isn't that much. With 1 protein shake, you're already half way there....well almost halfway

You're right man, I actually looked at how much protein is in the stuff I ate so far today...I'm at 70g and that's without dinner and a shake.

I think my carb:fat:protein ratio is way off what it should be though, any ideal relationship between those three if I'm looking to build muscle? Or is it just important that I get enough protein?

[Reach]

Re: I have a video from fb about gaining muscle.

Macro ratios don't matter that much unless you're prepping for a bodybuilding contest.

For any rec lifter, just make sure you get enough protein and fat in your diet, and if you eat even remotely normally fat isn't something you'll have to worry about, so protein is realistically the only macronutrient you need to track.

I would also track your weight if you're trying to bulk up.

[Reincarnate]

Re: I have a video from fb about gaining muscle.

You're right man, I actually looked at how much protein is in the stuff I ate so far today...I'm at 70g and that's without dinner and a shake.

I think my carb:fat:protein ratio is way off what it should be though, any ideal relationship between those three if I'm looking to build muscle? Or is it just important that I get enough protein?

IMO: It's better to focus on gram requirements per lb bodyweight, rather than focusing on a carb:fat:protein ratio.

Regardless of whether you're bulking or cutting: Given a caloric target (i.e. how much you plan to eat, to either lose/gain weight), these are some rough guidelines (based on the studies):

1. Protein intake: >= .65 g protein / lb bodyweight (for easier math you can use Mahou's .7 guideline, as that works here too)
2. Fat intake: >= .4 g fat / lb bodyweight
3. Carb intake: [(caloric target - 9 * fat intake g - 4 * protein intake g) / 4] g carbs

That last piece is basically "filling in the rest of your calories with carbs". Protein contains 4 calories / gram, carbs contain 4 calories / gram, and fats contain 9 calories / gram.

One word of warning: Whatever you do, don't skimp on the fat intake. Fats play an important role when it comes to your metabolism, organ function, hormones, etc. Low-fat diets are terrible and will almost certainly screw up your hormonal profile.

That being said, the split between fats and carbs won't make any difference in terms of your weight or body composition. So once you've chosen a protein intake level, you can decide on whatever fat / carb split you want (as long as you're hitting the minimum fat requirements).

Some people prefer to go more fat-heavy because they just feel fuller / better overall, whereas others are more carb-heavy because they find their lifts suffer a bit otherwise. It's really up to you.

All of this is just advice...

[Mahou]

Re: I have a video from fb about gaining muscle.

One word of warning: Whatever you do, don't skimp on the fat intake. Fats play an important role when it comes to your metabolism, organ function, hormones, etc. Low-fat diets are terrible and will almost certainly screw up your hormonal profile.

This was excellent advice and can vouch for this.