Update: here's a simple and over-generalized way to ROUGHLY calculate how much you should eat. I want to preface this by saying QUALITY BEFORE QUANTITY.
To calculate total calories needed you should weigh yourself. Turn that number into grams. So if you weigh 200lbs, that means 200 grams. That is your minimum protein intake for that day/week/month.
Then, you plug that into this formula that I made: [200g(p) x 4c/g]/0.3c + 300c = C (total calories).
.: 200 x 4 = 800 cal minimum just from protein. 800/0.3 = 2,667 calories for sedentary. + 300 cal for activities and that brings you up to a good 3000 calories/day.
3000 calories. Do the math. Good luck doing that on a restricted diet. You will never grow muscle if your diet doesn't support it. Good luck doing that without consuming copious amounts of fat. But you must prioritize protein. Protein even comes from the Greek word: proteios; meaning "most important". They knew what they were talking about back then.
Go eat to get strong.
*** Regarding Demetria's question:
Great question about the size of muscle and maximal strength. Does being "big" make one strong? Usually, yes.. USUALLY. The greater the muscle fiber cross-section the greater it's contractile potential (maximal strength). How does that translate into lifting? USUALLY bigger muscles mean you can lift more, and as a by-product apply more power and speed to other factors of training and subsequently develop even more. Hence why we place such a priority on strength training (as much as we can with limited resources). There are other factors though: substrate levels (nutrition), hydration, sodium/calcium/potassium levels, mood (hormones), MOBILITY, mental focus, commitment, desire, the moon's position relative to the big dipper, you get the point... Ultimately, getting bigger MUSCLES will probably translate into more strength. If it doesn't, you'll still look like you might.
http://www.ncbi.nlm.nih.gov/pubmed/6223509
http://www.e-normous.biz/size_vs_strength.html
http://www.bodybuildingweb.net/blog/muscle-size-proportional-to-strength/
How do I get bigger muscles? Lift HEAVY and EAT! The growth has to be stimulated tissue has to come from somewhere; it doesn't just magically appear. Protein is composed of the amino acids that are vital for the growth to occur. So it is imperative to eat more protein. No two ways about it. It has nothing to do with ethics or moral. Growth comes from hormones triggered by lifting and nutritional intake (surplus) and the building blocks are made of amino acids. Easy.
- Here's my suggestion: Eat 1 gram of protein per pound of body weight per day. FYI, meat has 7 grams per ounce. 1 egg has about 6 grams. So you'll have to get started early. Here's why.
Protein should compose about 30% of your diet. The rest is up to you. Protein has 4 cal/gram. Carbs also have 4 and fat has 9. So if you're like me and eat a lot of protein, you also need a lot of the other stuff too. That's why I eat so much fat. More than double the calories which means I can eat less. Do the math.
I hope that helps. Glad people are wanting to get strong.. I'll help in any way I can short of feeding you. ;-)
Note: Frequency does not necessarily mean you'll get stronger faster, in fact, often times it's the opposite with heavy compound lifts, epecially the deadlift. Once a week is plenty with the deadlift. However, it still needs to be done frequently enough to create the adaptive stimulus.
Come on Saturday.. DO IT!
** This is only a hypothetical suggestion and I make no official claims or take any responsibility for you and your diet and the results thereof. You are responsible for yourself solely and exclusively. Please consult a physician before making any changes in your life, especially nutritional ones. Maybe even when you rearrange your furniture.
Because we can.
Tuesday, October 11, 2011
Monday, October 10, 2011
Wanna step it up? Become an instructor.
Not much explanation needed here. Some people are good at instructing. Some are not. If you think you are a good instructor (NOT JUST A GOOD EXERCISER!) then perhaps you would like to help us coach.
Let us know if you're interested. Thanks.
Also, don't forget about Saturday. Be there!
Fast is easy; Slow is not.
Heard good things about the dead lifts. Well done. It's also good to hear that people are not shirking the work, but rather trying to bite off the bigger, more strenuous bites. please be careful and don't over-do it. If your legs are barking at you and begging you to rest, please listen to them. If they recover, they will be strong, if not, then they won't. Make sure you're foam-rolling or doing some sort of therapy when recovering. Ice is always good. Get yourself an arsenal of massagers and lacrosse balls and get to work. Trust me, You'll be better for it. So maybe instead of doing Drake snakes and trudging through them, you guys should have a group roll-out session or a mobility wod session. That is true training.
Of course check http://www.mobilitywod.com/ for new mobility tips and stretches.
Here's additional labor err.. workouts for you all:
12 minutes AMRAP
- 50 meter sprint
- 10 Hand Release Pushups (advanced: clapping HR pushups)
- 50 meter sprint
- 20 situps
* I suggest putting an abmat at one of the sprint and do pushups at the other end. You guys should all be able to hold proper form for 50 meters after the last 2 weeks of interval work. I see a lot of people looking really good during the warmups.
Enjoy.
Of course check http://www.mobilitywod.com/ for new mobility tips and stretches.
Here's additional labor err.. workouts for you all:
12 minutes AMRAP
- 50 meter sprint
- 10 Hand Release Pushups (advanced: clapping HR pushups)
- 50 meter sprint
- 20 situps
* I suggest putting an abmat at one of the sprint and do pushups at the other end. You guys should all be able to hold proper form for 50 meters after the last 2 weeks of interval work. I see a lot of people looking really good during the warmups.
Enjoy.
Special Workout this Saturday, Oct. 15, 9am-11am!
We have a very special workout for all enrolled Ongoing BHIP'ers!
This Saturday, from 9 to 11am
North end of the Intramural Field.
Click below to read this very important "Order to Report" for details!
This Saturday, from 9 to 11am
North end of the Intramural Field.
Click below to read this very important "Order to Report" for details!
Wednesday, October 5, 2011
It's going to be ok
As expected, the weather has thrown everyone for a loop. The evening classes are canceled. No big deal, life goes on, the Olympics are still almost a year away, so you'll get enough training in. Worry not!
Here's what the workout was today, in case some of you decide to go for it (beware, the barbells in the S&C zone at the Wooden Center are impossible to get to and NO you MAY NOT use the ones in Pardee gym.
We did a bunch of burpees and then we worked up to what should have been a 3-rep max of cleans.
Then we did a complex that looked like this:
3 x Cleans
4 x Push Press
5 x Bent Over Rows
6 x Romanian Dead Lifts
If you don't feel confident in this, then don't worry, here's what I suggest:
5 x 1 minute MAX burpees. Recover or a good 2 minutes between each effort.
- Remember: Chest-to-deck at the bottom. Use your hips and get your feet under your shoulders instead of just crawling up. Stay fluid and keep breathing. No pauses, just go ALL OUT for a full minute. GO FOR BROKE!
-Stay consistant or BETTER. Consistancy is key.
*Optional penalty: Assess a 30 second wall-sit for every burpee deviated below your best. But don't let the penalty stop you from getting your true max, that's the important part.
Post your best and your worst efforts.
Enjoy!
Also, as a reminder: please try to come between 9am and 11am on Saturday, October 15th for a special day of various events. It will be fun. Bring food and water. Bring extra food for Me. I get hungry ;-).
Here's what the workout was today, in case some of you decide to go for it (beware, the barbells in the S&C zone at the Wooden Center are impossible to get to and NO you MAY NOT use the ones in Pardee gym.
We did a bunch of burpees and then we worked up to what should have been a 3-rep max of cleans.
Then we did a complex that looked like this:
3 x Cleans
4 x Push Press
5 x Bent Over Rows
6 x Romanian Dead Lifts
If you don't feel confident in this, then don't worry, here's what I suggest:
5 x 1 minute MAX burpees. Recover or a good 2 minutes between each effort.
- Remember: Chest-to-deck at the bottom. Use your hips and get your feet under your shoulders instead of just crawling up. Stay fluid and keep breathing. No pauses, just go ALL OUT for a full minute. GO FOR BROKE!
-Stay consistant or BETTER. Consistancy is key.
*Optional penalty: Assess a 30 second wall-sit for every burpee deviated below your best. But don't let the penalty stop you from getting your true max, that's the important part.
Post your best and your worst efforts.
Enjoy!
Also, as a reminder: please try to come between 9am and 11am on Saturday, October 15th for a special day of various events. It will be fun. Bring food and water. Bring extra food for Me. I get hungry ;-).
Tuesday, October 4, 2011
SAVE THE FRIGGIN' DATE!!!!
OCTOBER 15th, of the year 2011 B.C..
Those of you who are enrolled in the ON-GOING or the HIGHWAY, or whatever other stupid name we gave it that didn't stick, you shall appear at the I.M. field between 9am and 11am. We will be administering a very special workout event with lots of "fun"/needlessly brutal and excruciating activities designed to remove weakness from you and forge indomitable strength and spirit within you.
Stand By for further updates as I am currently getting them myself. Please spread the good word along to fellow BHIP people. Suit up, and gear up, it's go time.
Those of you who are enrolled in the ON-GOING or the HIGHWAY, or whatever other stupid name we gave it that didn't stick, you shall appear at the I.M. field between 9am and 11am. We will be administering a very special workout event with lots of "fun"/needlessly brutal and excruciating activities designed to remove weakness from you and forge indomitable strength and spirit within you.
Stand By for further updates as I am currently getting them myself. Please spread the good word along to fellow BHIP people. Suit up, and gear up, it's go time.
Monday, October 3, 2011
blog post titles are stoopid
Hi everyone. The weather is quite nice today, but keep in mind that it can change since supposedly it is fall. Dress appropriately for your sessions. It can be blistering hot in the day time and frigid in the evening (not by my measures, but by your claims).
Seems like everyone really "liked" those push sleds, again. They really do make you appreciate the work you put in. And the more you put in, the more you get out of it. You can't fake it and you can't avoid the work because of fear (some people don't like the barbell stuff because they aren't as confident in their skills. Barbells got a bad rep in the 90's.) It is really rewarding to see everyone plowing those things back and forth to near death, standing up with shaky knees walking it off and then doing it again, for no other reason than to be able to do it better next time. AWESOME! We will definitely be seeing them again. They are a great conditioning tool, but because of how taxing they are, we can't combine them with too many other activities so that's both good and bad I guess. And yes, they will surely make an appearence in a forth-coming special workout.
Hopefully you all see why the track work was optional last week. It's in your interest to come in to every workout fully recovered. That way you can put out a true 100% rather than what FEELS like 100% but is actually far less. Also why I'm not that thrilled when I see you all dragging your butts up and down the stairs. We use a lot of our legs in the training sessions and stairs are good at tiring out legs. Unfortunately we live in an age where we gauge how "good" a workout was based on how tired we get at the end rather than output during the workout.
Here's some workouts: Do them on different days.
1. Running work: high intensity.
Warm up with high knees, butt-kickers, kariokas, and running forward with hands against a wall.
2 x
4 x 60 second sprint at 90%-95%
90-120 second recovery
1 x 3 min @ 85%
Full recovery and stretch your ankles/achilles
Try to maintain the same distance covered in every respective interval.
--------------------------------------------------------------------------------------------------------------------------
2. 10 PUSH UPS. Thats it. Really? Yes, really.
BUT, you must maintain your form on the way up and on the way down*. If your forms breaks down, then you must stop that pushup and try to do it better on your next attempt.
*EACH PUSH UP WILL TAKE A FULL MINUTE (unless failed**). 30 seconds to come up, and 30 seconds to come down.
**30 second wall-sit (sit against a wall with thighs parallel to the ground and head and back against the wall) for each failed round. Compile them into a single wall-sit at the end.
Enjoy!
Think that arch support and cushion are helping you? Let's see some physics.. Watch the video:
http://youtu.be/prStowbVylE
More prowler videos:
http://youtu.be/fbZRvKMUYmU
http://youtu.be/AJHqRiSNm0Y
Seems like everyone really "liked" those push sleds, again. They really do make you appreciate the work you put in. And the more you put in, the more you get out of it. You can't fake it and you can't avoid the work because of fear (some people don't like the barbell stuff because they aren't as confident in their skills. Barbells got a bad rep in the 90's.) It is really rewarding to see everyone plowing those things back and forth to near death, standing up with shaky knees walking it off and then doing it again, for no other reason than to be able to do it better next time. AWESOME! We will definitely be seeing them again. They are a great conditioning tool, but because of how taxing they are, we can't combine them with too many other activities so that's both good and bad I guess. And yes, they will surely make an appearence in a forth-coming special workout.
Hopefully you all see why the track work was optional last week. It's in your interest to come in to every workout fully recovered. That way you can put out a true 100% rather than what FEELS like 100% but is actually far less. Also why I'm not that thrilled when I see you all dragging your butts up and down the stairs. We use a lot of our legs in the training sessions and stairs are good at tiring out legs. Unfortunately we live in an age where we gauge how "good" a workout was based on how tired we get at the end rather than output during the workout.
Here's some workouts: Do them on different days.
1. Running work: high intensity.
Warm up with high knees, butt-kickers, kariokas, and running forward with hands against a wall.
2 x
4 x 60 second sprint at 90%-95%
90-120 second recovery
1 x 3 min @ 85%
Full recovery and stretch your ankles/achilles
Try to maintain the same distance covered in every respective interval.
--------------------------------------------------------------------------------------------------------------------------
2. 10 PUSH UPS. Thats it. Really? Yes, really.
BUT, you must maintain your form on the way up and on the way down*. If your forms breaks down, then you must stop that pushup and try to do it better on your next attempt.
*EACH PUSH UP WILL TAKE A FULL MINUTE (unless failed**). 30 seconds to come up, and 30 seconds to come down.
**30 second wall-sit (sit against a wall with thighs parallel to the ground and head and back against the wall) for each failed round. Compile them into a single wall-sit at the end.
Enjoy!
Think that arch support and cushion are helping you? Let's see some physics.. Watch the video:
http://youtu.be/prStowbVylE
More prowler videos:
http://youtu.be/fbZRvKMUYmU
http://youtu.be/AJHqRiSNm0Y
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