Approved Log My strength and mass-building cycle log

[Eddie Haskell]

So I started to log my diet for the past three days (which is almost exactly what I have been eating for the past 8 weeks or so). It averages at 4500 with the cheesecake but that s not a daily thing (either the night before or the same day as a heavy workout), so I suspect the average intake over a full week would be around 4200. The average macro breakdown was 451:233:222 carbrotein:fat. It s the first time I actually logged it, as I generally rely on the diet I get from my doctor. I m eating slightly more than prescribed so I am not surprised it is above 4000cal atm.

Training increased by about 30-60 min starting last weekend. I now add one or two strongman-specific movements after the regular hypertrophy programme. This puts me in just over 3h of training 4xweek including a short break for food and rest, not less because setting up the equipment for the strongman part is a chore.

I have been weighing myself in the morning getting about 93kg (the scale oscillates between 205 and 205.5lbs pretty much every day). Before going to be, I get 95+ (between 210-211).

@LevButlerov would you say protein needs to go up from the 230g range?

@major.ast i think your protein should go up the higher the better, 230grams protein or more is what i would say

any updates on the training?

 

[stevesmi]

my protein opinions are much lower then what people think

if you weigh under 200 pounds you really don't need more than 120g on avg per day to bodybuild

 

[major.ast]

@Eddie Haskell @stevesmi both replies are not in line with current research. Too much protein would just be converted to expensive calories and too little would stunt growth and performance. Care to elaborate on why you would do higher/lower than the generally recommended 1g per pound of body weight?

Also @Eddie Haskell I updated my training in the last post. Do you have anything specific in mind?

 

[Supertiredwantfood]

0.8 to 1 grams per lb of bodyweight protein. ratio for carbs and protein is down to preference and what works for you. I'm 128 lbs and eat around 130g protein per day which i get mostly from chicken breast, kangaroo and eggs and are relatively cheap. protein has a high TEF, which could be beneficial to someone cutting and it can help with satiety, other than that unless you have an experienced coach telling you to eat more protein just stick with 0.8-1g per pound of bodyweight. hope this helps bro

 

[major.ast]

0.8 to 1 grams per lb of bodyweight protein. ratio for carbs and protein is down to preference and what works for you. I'm 128 lbs and eat around 130g protein per day which i get mostly from chicken breast, kangaroo and eggs and are relatively cheap. protein has a high TEF, which could be beneficial to someone cutting and it can help with satiety, other than that unless you have an experienced coach telling you to eat more protein just stick with 0.8-1g per pound of bodyweight. hope this helps bro

I agree with you, I follow pretty much the same standard. I m just curious to see what the others have to say about recommending more or much less than that

 

[Mobster]

I'd have anyone dieting etc to log food for a week. Min

Then start tweaking it.

I'd switch the very nice cheesecake for pasta the night before or oats on the day if I wanted carbs as fuel. Or more spuds etc

 

[Mobster]

0.8 to 1 grams per lb of bodyweight protein. ratio for carbs and protein is down to preference and what works for you. I'm 128 lbs and eat around 130g protein per day which i get mostly from chicken breast, kangaroo and eggs and are relatively cheap. protein has a high TEF, which could be beneficial to someone cutting and it can help with satiety, other than that unless you have an experienced coach telling you to eat more protein just stick with 0.8-1g per pound of bodyweight. hope this helps bro

Very this. I've pointed out numerous times that a bunch of factors affect it. QED AAS etc. I RARELY get 1g a lb in and I'm one of the heaviest/strongest (if not the strongest) on the forums by choice. Could I be better if I did?? Hmm...

 

[RoidRage69]

@Eddie Haskell @stevesmi both replies are not in line with current research. Too much protein would just be converted to expensive calories and too little would stunt growth and performance. Care to elaborate on why you would do higher/lower than the generally recommended 1g per pound of body weight?

Also @Eddie Haskell I updated my training in the last post. Do you have anything specific in mind?

I am a big guy with alot of muscle and only recently have I gone above 200 grams per day. I am also taking ozempic so you need much more protein than without it. I gained alot of muscle while losing 45lbs of fat over the last 6 months on about 150 grams protein per day. My wife ate about 100 grams per day and she is also very muscular. Everyone eats way too much protein.

 

[major.ast]

Very this. I've pointed out numerous times that a bunch of factors affect it. QED AAS etc. I RARELY get 1g a lb in and I'm one of the heaviest/strongest (if not the strongest) on the forums by choice. Could I be better if I did?? Hmm...

I agree with this perception that less is not necessarily bad or even better than high protein intake. Protein breakdown, as far as I recall, requires a lot from the metabolism so too much extra stuff would do more harm than good in relation to extra carbs.

I logged my diet for a couple of days just because it s been exactly the same portions, ingredients and timing I ve been using for the past 8 weeks or so, since I started this hypertrophy phase. I will update it accordingly but for what s worth, it is what I have been eating for a while.

Lastly, the reason I shove the cheesecake in other than extra carbs is because my insulin response is awkward (the reason I started to see my doctor in the first place) so I need to eat a higher fat ratio than most. A pasta dinner would lead to overnight hypoglycemia, terrible headaches etc etc etc. It used to be another portion of yoghurt, oats and berries as in one of the snacks (and sometimes I do that when I m tired of the cheesecake) but a carb-heavy dinner is unfortunately out of question.

 

[stevesmi]

i'm confused
the studies are already out. bodybuilders only need .6g per pound of body weight. that translates to 120g for a 200 pound man. and that is an average. and recent studies have the number even lower closer to .5. meaning a 200 pound man needs 100g only.

And actually we have seen more recent studies that shown the number to be even lower.

But you see during the 80s and 90s protein powder companies started putting out misleading studies and misinterpreting them to sell protein powder and bars to suckers. i've interviewed pro bodybuilders on my podcast and talked to them off air. they don't get anything close to the ridiculous numbers that people were led to believe were needed.

there are forums out there where if you post you 'only' get 300g of protein a day they bash you and call you a soy boy. i can remember the old days where guys would post they got 300g and were bashed and told to get more. guys were getting 500-600g per day lol. mostly from shakes and protein bars. where are those guys now? either dead or morbidly obese.

take the biggest dudes on here, go look at their logs. they aren't getting anywhere close to that. So it just isn't true that you need this absurd amount of protein

 

[stevesmi]

Very this. I've pointed out numerous times that a bunch of factors affect it. QED AAS etc. I RARELY get 1g a lb in and I'm one of the heaviest/strongest (if not the strongest) on the forums by choice. Could I be better if I did?? Hmm...

more likely you would get worse because you would be fighting your body too much
the body is a machine, and if you throw too much food at it all the time you will blunt recovery

people in America have been brainwashed into thinking they need to eat a huge breakfast and then every 2 hours. hell even we are told we should have a midnight snack. anything to sell more food

same concept behind the rich piana train 3 hours theory. the best bodybuilders in the world don't train more than 75 minutes tops. they handle their business and go home. they don't spend 3-4 hours doing 100 sets. why? cause more isn't better. its about being EFFICIENT. same with nutrition.

i would rather a person get 120g of quality protein a day then get 500g of protiein shakes and bars all day

 

[ceo]

bros This is your log and you should experiment with your body
I think everybody agrees on a ratio for protein somewhere in the middle

 

[ROIDDERS]

yes it's definitely your log and your body
if you believe in getting more protein than do more protein if you believe in less than get less

 

[chesty]

Steve is a wealth of information and he is always studying the newest studies on this stuff
he also is someone to pay very close attention to when it comes to nutrition

 

[Ulter]

yes steve definitely knows his stuff on dieting
I don't know that there's anybody out there who is more knowledgeable on it

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

if you like cheesecake that is fine
but there are better things out there if you have a sweet tooth . maybe some oatmean cookies and raw honey with raisins

 

[2Thick]

One of the recipes that we eat is air fried plantains
make sure they are super ripe and turning dark then cook them with some cinnamon

 

[Vadim Fedorov]

much respect for your log
a good diet is crucial and I think that everybody has room to improve

 

[MONSTRO]

Monstro is a big guy and i get 100-200g protein a day.
but mostly under 150g.