Adarq.org

good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.

http://www.ncbi.nlm.nih.gov/pubmed/1474076

J Appl Physiol. 1992 Nov;73(5):1986-95.
Evaluation of protein requirements for trained strength athletes.
Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.
Source

Department of Pediatrics, McMaster University, Hamilton, Ontario, Canada.
Abstract

Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.

so like one of my jumps, in other words, but less unathletic. no pressure to get a vid but it would be cool to see. how high do you think you're getting on those? ~32"?

Quote from: steven-miller on September 06, 2011, 11:07:28 am

Post a picture. I want to see how 30% bf looks like on a 75 kg, 6' guy.

  

like this?

Quote from: LBSS on September 02, 2011, 08:06:50 am

he pulled himself up, obviously. that'd be like a 6-inch PR.

WTF , did you get rusty at vacation?

That was a typical raptor half-troll/half-bad-humor post!  

i get 80 billion troll-detection points for knowing sickenin was a troll six months before anyone else knew his true self. i used up 30 billion of them missing the point of everyone calling jcsbck a pedophile, but gained 20 billion bonus points for getting that thread back on track with pictures of hot chicks. i used 30 billion points missing the fact that raptor was obviously trolling until several hours after i'd posted.

therefore, i still have 40 billion troll-detection points, more than anyone else on this site.

so fuck you.  

EDIT: to clarify, all numbers are approximate.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = glutes, hamstrings, traps
ACHES/INJURIES = right toe
FATIGUE = moderate

- warm up

- MR half tucks 3 x 15
not as bad as yesterday

- pogos 3 x 5
pretty bad

- BSS 3 x 5 x 52 kg

- upper
same as yesterday

- stretch

thanks peoples! raptor: my plan is definitely to cut way back on squat volume now and focus on reactivity and power for the next couple of months, at least. maybe once winter hits i'll try to add some more strength + weight, but that's a ways off yet.

at the beach, so no formal workouts, but i've played tennis for at least an hour every day and did a few DLRVJ today at the court that's next to the tennis courts. have biked around a bit, too. will continue to play tennis at least once a day and i'm hoping to go kayaking tomorrow or thursday. we'll see about the weather.

i love the beach.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???, so fat
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up
lots of foam rollering

- hand stand practice x a few minutes

- squat 2 x 3 x 225

- hand stand practice x a few more minutes

just greasing the groove a bit before test day tomorrow. ate a lot today despite low energy burn, feel like a glutton. i am disgusting and fat.













just kidding.

hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post

jesus fuck, learn where the comma and period are on your keyboard.