Hi Michael,
You are correct it would be very hard to take in 400 grams of protein, without some sort of “protein shake”. My biggest bitch is the “other supplements” to many to name.
Although at 215lbs, I would target my protein intake at around 215 to 315.
400 grams is high for your body weight unless you are getting synthetic help.
As far as defensive tactics, great ones have been mentioned already. but I will repeat this phrase.
“Fatigue makes cowards of us all”
If you’re looking for a strength routine, starting strength or strong lifts 5x5. Similar programs and both will get you strong, although starting strength is geared toward true beginners.
Both will have you squatting a lot. I just finished 12 weeks of stronglifts 5x5. When I started I squatted 135. 12 weeks later I finished 5 sets of 5 with 245. Im 5’7 and weigh 148 right now. My goals were purely strength and to pretty much have an mma/boxer physique, but you can see I put on good mass in my obliques and core as well as my legs. These programs just work. I was eating to gain weight at the beginning of the program, was around 158, but then decided to not go that route with summer coming. After summer I’m going to up the calories and get back to the 5x5 with a target weight of 165.
Definitely need creatine to help recovery or I wouldn’t have been able to squat 3 days a week. I cycled off creatine last month and was sore for a week.
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So basically protein creatine and a good mv should do me wonders huh.
That’s all you need for supplements. Don’t buy any fat burner bullshit. If you do compound exercises with weights and eat clean you’ll get the results you want.
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For me I noticed results taking amino acids and liver concentrate/b12. I also took a supplement drink during workout. Those were recommended by a professional body builder/trainer at my gym. That was coupled with pretty rigid diet and daily intense workout. I put on abt 15lbs of mass but most importantly greatly increased my strength. That said, I’ve fallen off the workout wagon because of work schedule and am abt to gear up again.
Michael,
I know this is an old post but how is.the working out progressing?
OP - are you really serious? Really?
Ok…
The workout - look at low reps, heavy weights, longs sets, with long breaks breaks in between sets. This may make for a rather long workout - 2hrs or more. Pay particular attention to form, and Time Under Tension, and work the negative aspect.
Because I am over 40 I prefer to work the whole body starting with chest (for safety), then back, then legs, finish with abs. Pay particular attention to shoulders, neck, core, and at all costs protect the knees. Strengthen the muscles around these areas. A younger fitter man can work different muscles on different days. Stay away from the chest-back-arm/leg day routine and instead do push days and pull days.
The diet - EAT. But… eat only REAL food. In general, eat only the food on the outside of the supermarket. If you look at the way most grocery stores are set up, the real raw food is on the outer perimeter of the store - meat, produce, eggs, dairy, bakery. All of the processed foods are in the isles. Do not eat processed food. No pasta while you are in this training mode. You may eat a little whole grain pita bread if you can find it. You caloric intake should be 50% protein, 30% carbs, an yes up to 20% fat (horrors!). Some of that fat will be be from egg yokes. Half of the protein and all of the fat is found in the yoke - so are all of the vitamins and other nutrients. Avoid animal source fats and eat only very lean meat. Oily fish like salmon are fine. Use only extra virgin olive oil on your food. Eat broccoli green leafy vegetables like spinach and kale. These are low cal and the munching will help satisfy that craving for you will be having for bad carbs (bread, pasta, sugar). Start your day with real oatmeal (Scotch Oats if you can find them, or Irish Oats).
Drinks lots of cold water - a gallon or more a day.
And here is the skinny on protein, you can only digest about 20-30 grams of protein in a single sitting (about 4 hours). The best sources of protein are whey, followed by eggs (with other dairy products a close second), followed by fish, then meat, then vegetable source.
Supplements - most are bunk. Try eating real food first. Americans find it easier to try to fix their problems with a pill rather than make fundamental changes in their lifestyle. L-arginine does have peer reviewed scientific literature and it does have an effect as a vasodilator. Try 3 grams as you start your workout and 3 grams after. You will need some sort of sport drink to carry you through those long workouts. Caffeine is generally fine but do limit your intake. Try to limit it to the morning and before your workout.
Steroids - generally, there is nothing wrong with them. Yes, they are banned (ostensibly) from all sports competition, but on the streets who are you competing against? There is a safe way to use steroids but I would highly advise you do a lot of research and go Dr shopping to find a guy who specializes in this sort of work. Steroids can seriously fuck you up. The can affect your mind and body in all sorts of unpleasant ways and not everybody can tolerate them. Use with caution and supervision. However, they are not poison - just very powerful medicine with serious side effects. Just make sure that if you are in a job that does drug testing you fully disclose your use when asked, and make sure you have a note from your Dr. Do not violate Dept policy if they specifically ban them.
Michael,
As others have given you diet and routines i will give you what works for me. I am 31, 5’9" and when i started to re-evaluate my weight and eating habits i weighed 200. I am now 3 months into serious workout and diet and ccurrently weigh 181. My body fat is the biggest difference yet. My wife followed as well and has lost 40 pounds. Here it is.
Very simple to follow, i don’t ever make iit complex as busy schedule i don’t ffind time to make different meals.
5:00 - 5 egg whites, 1 whole egg, 1 cup of Oats, coffee -black
7:00 - Fist sized portion of each Chicken Breast (grilled on foreman grill), Broccoli, and sweet potatoes.
9:00 - Repeat meal from 7
12:00 - Fist sized.portion of fish, spinach, brown rice.
2:00 - Can of Tuna, broccoli, and.sweet potatoes.
5:00 (pre-workout) - Shake with, Carbs, Creatine, Glutamine
6:30/7:00 - Directly after workout, Protein Shake with creatine and glutamine
9:00 - Repetite chicken meal w /no carbs this meal.
I do a 2 day slit or 2 days on 1 day off routine with cardio on every day.
I do muscle groups as such, legs, chest/triceps, back/biceps, shoulders/abs/calves.
For two weeks its heavy weights low reps, then for two weeks i add a light weight high Rep set to replace last working set. Then two weeks i use drop sets and super sets. Then repeat.
I get 20 minutes cardio in early.am.every day. And then run treadmill for 3.1 miles after every workout.
Definitely need it to recover. At least 8 hours.
Be sure to stay well hydrated, at LEAST a gallon of water a day. I add Xtenze to water for add BCAA’s.
Have any questions. feel free to ask.
PS : pasta is fine if it’s whole grain. I make a high protein spaghetti. Use Ground Turkey, barilla whole west spaghetti noodles, diced tomatoes, and a very minimal amount of sauce
Thanks for all the advice guys. I’m happy to say im down 12 pounds to 210 from 222 I did take a vacation to Mexico and put some of it back on in the middle so I’m currently happy with the 210 for now. I’m working on getting back to a healthier schedule and hopefully will keep dropping weight soon.