Weightlifting for Kiwis - Discussion and support regarding the art of swole

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anustart76 dijo:
Any recommendations on how to find the right amount?
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Come, sit around kids! I'm gonna teach you how to do a macro split!

1) Get your BMR from the BMR calculator website.
2) Determine if you want to cut, gain, or maintain. Add or subtract calories to your BMR accordingly.
3) Chose your macro split. Protein/fat/carbs. I prefer 60/20/20.
4) separate your BMR into that split.
5) Do math. Protein and carbs are 4 calories per gram, fat is 9.

EXAMPLE: let's say BMR is 2k calories. I wanna maintain. Using a 60/20/20 split:
Protein: 1200 calories. Fat: 400 calories Carbs: 400 calories
Protein: 300 grams. Fat: 44 grams. Carbs: 100 grams

That's how you calculate a split. I would choose a split based on your goals and activity levels. Growth and hard workouts like a WSM competitor would need high protein and carbs for muscle recovery and workout fuel. Someone losing weight would be high protein and fat for satiety.

As far as splits? 60% protein is very high. Most people do 40 or 50.
 
anustart76 dijo:
Any advice on eating, protein-wise? Should I be eating specific amounts of protein at specific times? I haven't been able to find much good info.
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My understanding is that digestion is a fairly slow process. There's no great imperative to eat in a specific window before or after exercise except insofar as you need energy to exercise and a full belly interferes with that. As @Corporate Gigachad mentioned, there's not a tight anabolic window to hit, he phrased it as more of an anabolic barn door. I recall that eating more than 25g of protein at a time is less efficient but if you get it from whole foods and not just whey powder it takes hours to digest anyway. If you can hit .8 to 1g of protein per pound of lean body mass per day, you'll definitely be good.
 
anustart76 dijo:
Any advice on eating, protein-wise? Should I be eating specific amounts of protein at specific times? I haven't been able to find much good info.
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A lot of places say 1g for every pound you weigh but that's not true it's more like .7. I'm 210ibs so I aim for 150-170 no problems. I would have two scoops of protein powder thats 50-60 grams after you lift. Mornings cheapest things are eggs and oatmeal. Right there you may have 80 grams. Throw in a protein bar your easily at 100. Still have lunch and dinner.

Another cheap thing for proteins and carbs is lintels. Mix that shit in with a can of chilly or w.e and your good to go.
 
a good protein source is also canned tuna or salmon. 100grams has the ammount as your run of the mill protein shake. Just make sure its not canned in oil or anything and youre good to go. Very cheap as well
 
Finished out this week strong with arm and shoulders day. Barbell curls, skullcrushers, followed by reverse 21s on tricep pushdown and incline dumbbell curls, followed by a big superset of lateral raises, band pull-aparts, calf raises, and russian twists. Gonna take two days to rest, then hit my test week. Pretty excited, reckon I added 10-20% to my squat and deadlift, less for my bench since I'm still recovering from the wrist tendonitis and it's generally been a weak lift for me.
 
Jasper2K dijo:
Noticed a trend at my gym. People deadlifting for one rep then taking 20 min breaks or sitting down between REPS. No wonder people tread water make no gains then turn to steroids.
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I'm going to try and give them the benefit of the doubt and suggest they were maybe doing some 1RM and you are being hyperbolic about the 20 minutes......I hope. 🌈
 
CharcoalChkn dijo:
I'm going to try and give them the benefit of the doubt and suggest they were maybe doing some 1RM and you are being hyperbolic about the 20 minutes......I hope. 🌈
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Oh im not...I'm not.....I wish I was what's worse is some of them will slam the bar down too. Noticed kids doing it with the bench press too. Do a rep or two then talk for 10 minutes (Low Balling) it's a small gym and its really obnoxious.
 
On the topic of people not doing shit in the gym. I have permanently moved away from the only deadlift spot, the one with extra padding on floor. Because I don't bother having people disturb me about using the spot. And they fucking only do 1-2 set with light weight.

Had to cut my workout short yesterday, because some wanted to use the leg press machine. I have seen people do the leg press machine, and they all use light weight and do 1-2 sets maximum.
Even the few young people do this shit.
 
Vingle dijo:
On the topic of people not doing shit in the gym. I have permanently moved away from the only deadlift spot, the one with extra padding on floor. Because I don't bother having people disturb me about using the spot. And they fucking only do 1-2 set with light weight.

Had to cut my workout short yesterday, because some wanted to use the leg press machine. I have seen people do the leg press machine, and they all use light weight and do 1-2 sets maximum.
Even the few young people do this shit.
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Well you will be the one getting the gains they won't. I love leg day so I always go middle of the day or later in the evening to avoid all that autism.
 
Bros I threw up 305 this week on bench press. I’m so fucking stoked. The guys spotting me said “you didn’t even need a spotter.” It was a beautiful press and I threw it up like butter. I think next week I’m going to try for 3pl8s or higher. I’m an oldfag so I doubt I take it further but I just had to tell someone about this. I’M FINALLY IN THE 300 CLUB AND NO ONE CAN TAKE IT AWAY FROM ME. Praise the lord!
 
Recently, I bought a package with a fuck ton of collagen supplements. As I want to try collagen, but I kinda doubted the science behind it. But since it was cheap and I got supplements for many months. (1500 tablets, 500mg per tablet)

I started it because I got one knee that ached from squats, and one foot from running. Been on it for about 2 weeks on 3000mg a day of hydrolysed collagen a day. And I can feel that it have improved.
And no, I haven't changed anything else. I like my habits.
 
So I started tracking my sets/reps, and noticed my back/bis handle over DOUBLE the volume as my chest and tris. Hell, my accessory workout (shoulders, core, etc...) does more volume than my push muscles. I think I'm going to have to start doing extra push days in between to bring up my strength.
 
noobfag question but any tips for bar position on squats?? I do lowbar and people in my gym say i do them correctly but the bar somehow digs into the bone of my shoulders and it hurts after lol. Is it just how it is or what? I think im doing something wrong :p
 
Was a bit of a nice confidence boost today, I finished my leg presses and a guy asked if he could use it after me.

Pretty tall, very defined legs. Didn't take any weight off and he was struggling. I'm only doing about 170lbs each side, but still a feels good moment.

I've been sick for the last few weeks with chronic fatigue and not training, (maybe gone once or twice a week) so happy my progress hasn't been fucked completely by that.
 
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