Got in a short workout last night with the new kettle bell. 50lbs isn't a lot of weight to squat, but it sure can make you sore...
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Who else is...
- Thread starter ScottR
- Start date
Saturday
workout rode recumbent bike 25 mins on pike peak setting 7.5 miles
Sunday weigh in day lost 1 pound putting my total at 75 lost
Sunday
Mode yard for my cardio workout
Abs
Bicycle crunches 2 sets 30
Crunches 3 sets 25
Leg lifts 2 sets 15
30 sec planks 3 sets. Son decided to be my weight for this also by riding on my back.
Legs
Squats 3 sets 10
Leg curls 3 sets 20 30#
Hip abduction 3 sets 10 30#
Hip extension 3 sets 10 30#
Arms
Biceps curl 3 sets 20 20#
Bench press 3 sets 20 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent row 3 sets 10 20#
workout rode recumbent bike 25 mins on pike peak setting 7.5 miles
Sunday weigh in day lost 1 pound putting my total at 75 lost
Sunday
Mode yard for my cardio workout
Abs
Bicycle crunches 2 sets 30
Crunches 3 sets 25
Leg lifts 2 sets 15
30 sec planks 3 sets. Son decided to be my weight for this also by riding on my back.
Legs
Squats 3 sets 10
Leg curls 3 sets 20 30#
Hip abduction 3 sets 10 30#
Hip extension 3 sets 10 30#
Arms
Biceps curl 3 sets 20 20#
Bench press 3 sets 20 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent row 3 sets 10 20#
Bonecollector
Veteran member
Friday: Chest, Biceps, and Traps
Saturday: Loaded 5 moving trucks with moving boxes for my company. What a workout!
Saturday: Loaded 5 moving trucks with moving boxes for my company. What a workout!
hoshour
Veteran member
I eat more protein because I'll be 62 in about six weeks, and as you get older, your body gets less efficient at using protein, so you need more.
The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
But, in one American Journal of Physiology – Endocrinology and Metabolism study of healthy adults ages 52 to 75, those who consumed 1.5 grams of protein per kilogram of body weight [about 0.7 gm/lb] built and preserved more muscle than those who ate according to the 0.8 [per kg] minimum. “As we get older, our bodies become less efficient in using protein,” Layman [professor emeritus of food science and human nutrition at the University of Illinois] says. “We need more protein to encourage the same muscle health.”
So, it seems like you need 0.7 - 0.8 per pound as an older adult and I'm about 225 lbs, so 180 gms a day would be the target. I think there is some controversy about whether you should current or target weight, so if I use my target weight of 190, that would be 152 gms.
After looking up the grams of protein for what I am eating, it looks like I am averaging about 150 gms now and that is having a couple eggs for breakfast, grilled chicken for lunch and some type of lean meat for dinner, plus a protein shake or Greek yogurt and two proteins bars for snacks, so I am actually on target per the articles I quoted above and shy of the 200 my trainer wants.
He says that when you first start training your muscles are not nearly as efficient at using protein as they get later and that's why he has it at 200. For me, 150 is a big step up and I'm inclined to see how it goes at that level.
The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
But, in one American Journal of Physiology – Endocrinology and Metabolism study of healthy adults ages 52 to 75, those who consumed 1.5 grams of protein per kilogram of body weight [about 0.7 gm/lb] built and preserved more muscle than those who ate according to the 0.8 [per kg] minimum. “As we get older, our bodies become less efficient in using protein,” Layman [professor emeritus of food science and human nutrition at the University of Illinois] says. “We need more protein to encourage the same muscle health.”
So, it seems like you need 0.7 - 0.8 per pound as an older adult and I'm about 225 lbs, so 180 gms a day would be the target. I think there is some controversy about whether you should current or target weight, so if I use my target weight of 190, that would be 152 gms.
After looking up the grams of protein for what I am eating, it looks like I am averaging about 150 gms now and that is having a couple eggs for breakfast, grilled chicken for lunch and some type of lean meat for dinner, plus a protein shake or Greek yogurt and two proteins bars for snacks, so I am actually on target per the articles I quoted above and shy of the 200 my trainer wants.
He says that when you first start training your muscles are not nearly as efficient at using protein as they get later and that's why he has it at 200. For me, 150 is a big step up and I'm inclined to see how it goes at that level.
Finsandtines
Very Active Member
As long as your getting results you are seeking that is all that matters. There is a ton of science to the recommendations and numerous individual factors. Timing and amount per sitting are critical. My professional opinion is 200 is excessive. "If" I was your trainer, 120 would be recommended and I can say from the past 18 years of training 13-70 year old from handicapped to pro football and baseball hall of famers, those recommendations were sufficient. The body can only synthesize so much protein to your trainers point. The rest of it is simply extra calories. Maybe that advice could save you some money and protein bars? 
.
Either way, please don't take this as critique as I applaud you for working out five days a week as the average American can barely get two! Keep up the good work and keep us posted on your results. And don't forget to take before and after pictures.
. Either way, please don't take this as critique as I applaud you for working out five days a week as the average American can barely get two! Keep up the good work and keep us posted on your results. And don't forget to take before and after pictures.
Went to go for a run this afternoon as this was my only available time today. Well i was watching my son also so only way to go was with him. Figured the stroller wouldnt be that big a deal. Well i was wrong it added a lot of extra effort between the extra weight the wind resistance since it was really windy and messing up my posture and running stride. I only ended up getting a little over a mile as the humidity and extra effort was to much. So ran the 1.09 miles and walked the rest of the way back. All be it i didnt get my full training run in that i wanted it was fun to bring my 2 year old out with. It might turn into something i do once and awhile after im done with my training runs for the 5k.
Bonecollector
Veteran member
As a former Nat'l BB and PL, I agree with your statement on protein grams of 120 up to 140 depending on his individual needs which are yet to be fully discovered. Anything more will be passed/wasted, which also equals unnecessary calories. You can see where this is going...
If you can workout 4-5 days per week, you will be in great shape! Keep us posted Hoshour.
If you can workout 4-5 days per week, you will be in great shape! Keep us posted Hoshour.
As long as your getting results you are seeking that is all that matters. There is a ton of science to the recommendations and numerous individual factors. Timing and amount per sitting are critical. My professional opinion is 200 is excessive. "If" I was your trainer, 120 would be recommended and I can say from the past 18 years of training 13-70 year old from handicapped to pro football and baseball hall of famers, those recommendations were sufficient. The body can only synthesize so much protein to your trainers point. The rest of it is simply extra calories. Maybe that advice could save you some money and protein bars?
Either way, please don't take this as critique as I applaud you for working out five days a week as the average American can barely get two! Keep up the good work and keep us posted on your results. And don't forget to take before and after pictures.
Bonecollector
Veteran member
Keep after it Marcus!!
During the course of an overly busy day, I often only log into this site to see your progress!
During the course of an overly busy day, I often only log into this site to see your progress!
Put the new 50lb kettle bell to good use last night. I imagine I will be fairly sore tonight as stepping up the weight usually does that.
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When i run again Wednesday it will be solo and my full 3miles. Its great to have a place to talk about this stuff and help with ideas. I think im getting close to a plateau point. Which im trying to mentally prepare for. And fitting in what i can as my wife and i are expecting our second boy sometime in the next week or so
Congrats! I just got rid of the sympathy weight from our first one.
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Horsenhike
Very Active Member
After awhile of eating large amounts of protien I get tired of chewing all the time. A gram per lb. of lean bodyweight doesn't sound like much until you put it all in one pile. I don't even track anymore, but also have no specific goals other than be strong and healthy. Suppose I also just kind of know when to up my intake versus when I'm just living.
To you guys who have done serious training and coaching, how do you feel about lifting heavy after strenuous cardio/strength work. Me and another guy deadlifted to 315# last night after grappling practice. Felt good, just not sure how smart it is.
To you guys who have done serious training and coaching, how do you feel about lifting heavy after strenuous cardio/strength work. Me and another guy deadlifted to 315# last night after grappling practice. Felt good, just not sure how smart it is.
Never in Doubt
Active Member
- Jul 9, 2012
- 304
- 0
Ugh, it's time for me to lose a few pounds and get in shape. I want to drop 20-25 lbs before mid august, so we'll see how it goes. Starting up with some walking, running, and various exercises with kettlebells.
Recumbent bike 45 mins on cross training setting 13 miles
Abs
Crunches 3 sets 30
Bicycle crunches 3 sets 30
Leg lifts 2 sets 15
Arms
Bicep curls 3 set 10 20#
Bench press 3 sets 20 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent row 3 sets 10 20#
Good workout
Abs
Crunches 3 sets 30
Bicycle crunches 3 sets 30
Leg lifts 2 sets 15
Arms
Bicep curls 3 set 10 20#
Bench press 3 sets 20 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent row 3 sets 10 20#
Good workout
Good work Markus.
My workout burned 678 calories last night, pretty happy with that.
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My workout burned 678 calories last night, pretty happy with that.
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tim
Veteran member
I just got off of a 5 day whitewater float on the salmon river in central Idaho. The badassness of the frank church wilderness is very high. But I do believe I gained weight on the trip. Dang did we eat good.
Rode recumbent bike 30 mins on cross training setting got 10 miles. Had the starting setting turned up one.
Arms
Biceps curl 3 sets 20 20#
Shoulder press 3 sets 10 20#
Triceps press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Bent row 3 sets 10 20#
Arms
Biceps curl 3 sets 20 20#
Shoulder press 3 sets 10 20#
Triceps press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Bent row 3 sets 10 20#