WTF, 360 grams of protein per day to grow!?
So I recently started off MAX-OT training program. http://www.ast-ss.com/max-ot/max-ot.asp?week=4&page=14
[I was the kid who did Rippetoe's for 1.5 year with no gains whatsoever but a measly 5 pounds + fat]
anyways, same thing started happening.. I gave it FULL INTENSITY, lifted as hard as I could, highest weight I could with perfect form and controlled progressive increases. Problem is ass soon as I progressed 5 - 10 poounds over a week period or two I'd fail on the 2nd rep and I was supposed to be in the 4-6 rep range. So its like my body wont grow and adapt.
Anywhoo... so I'm beggining to think my lack of strength/mass increases is due to my nutrition.
Maybe I'm not getting enough protein in, I just filled out this nutritional calculator.. look what it says:
Normally I'd be like WHOA that's too much protein, but guys.. I HAVENT GROWN. I've been chugging down 2 chicken breasts, big 5 egg omelette in the morning, 1 hamburger, 2 servings of whey, yogurt, milk, cottage cheese, DAILY...
and still not near enough protein.. I think the above average day for me comes out to about 180ish grams of protein.
I read a quote by dr john berardi that said "most trainees train hard enough to grow, they just dont eat enough to support it"
so the "recommended MAX-OT diet" is as follows:
wow. that wont even get me through the week, I'm a starving college student. that shitload of supplements I'm sure half of them I'll just piss out, I'm looking for real ones that work.
I'm willing to put in the time and effort... still trying to grow. thanks everyone for your input and PLEASE only respond if you HAVE GROWN BEFORE SIGNIFICANTLY. I dont want this thread flooded with 11-year old timmy who eats burger king but since he started to do squats he "packed on 5 pounds of rock hard muscle!!!"
so what exactly should I be eating everyday to get more protein, and is 350 too much? bear in mind I haven't grown in the past so I'm ready for some dramatic changes...
(p.s. optimum nutrition's "SERIOUS MASS" weight gainer looks good too..but I can only afford maybe 2 weeks supply each month.."
just my two cents, but...
forget the supplements, if you're a college student then you probably have access to an all-you-can-eat cafeteria. take FULL advantage of it. and i would say at a bodyweight of 205 you should be eating closer to 4000 calories personally... for bulking i would never drop below 20cal/lb.
i don't know why you think we wouldn't know about bulking, but as someone who's gone from 185lb. at 25%bf to 215lb. at 15%bf i guess i fit your expectations.
oh, and ON's serious mass is, like most weight gainers, loaded with sugar. it's also ridiculously expensive.
edit - and you asked WHAT you should eat to get more protein... i don't know about your cafeteria, but at mine there is as much egg whites as we want at breakfast (along with stoves) and at lunch/dinner unlimited grilled chicken, turkey, etc. look around, there's probably something.
Eat food like Cradler said. Lots of protein. Read the stickies in the nutrition forum.
^^x2, definitely, good call ross
I live in an apartment so I have to buy all my food, that's why I was asking what's the best bang for my buck [ highest protein foods]
Cool cool thanks for your response Ross but I'm not doing that exactly. I usually fail 3 weeks later. ( 3 workouts for say arm day)
For example. Week 1: Barbell bicep curl @ 65. week 2: 70. week 3: 72.5, week 3: 75, week 4: 77.5 .. FAIL!!!
edit: a month later and no significant mass packed on arms (or shoulders or whatever I'm working)
I've been doing that basic approach for over 2 years now so its not working, do you guys know where I can go to read up on how to progressively increase better? any threads? I cant seem to find anything
See, I've been doing this for 2 years and I still havent been growing.
I can scan in my training journal if you want..I started a new one a month ago when I moved
Ross: so what's the right stimulus?
bicep curls are not worth progressing on. they are not "a lift".
the right stimulus is not isolation movements.
Are you doing the prescribed lifts for 5x5?
You should take what you can do for a 5RM and chop that by at *least* 20%. Start there. Then progress 5lbs per week. This is progressive overload. If you start too high you just smack a wall right away and thats it. You should probably have at least 4 weeks before you're starting to fail.
If you're broke then ditch the supps. Clean & Whole food will take you alot of places if you use it correctly.
So what's the proper stimulation? the big3? I did the big 3 for a year (And still am) and my arms look the same..I used to squat 135, I'm now at 205.
oh and I'm not doing 5x5, its more like 2x4-6 with different lifts per muscle group.
so in total like 6 or 8 sets of reps of 4-6 heavvvyyy
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