Want to start strength training - absolute beginner
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QueenMother14 wrote: »I haven't read through all these comments so I apologize if someone has already said this...
I was in the same boat as you and someone recommended Stronglifts 5x5 to me. There is even a free app for the IPhone. I started it this week and found it easy to follow. It isn't intimidating and doesn't require a lot.
Yep, that's what I did. Completed my 3rd workout today. Can't wait til Sunday to lift again0 -
Sam_I_Am77 wrote: »Muscle protein synthesis is elevated immediately after exercise. The concept of the anabolic window may very well be 24-hours but MPS is immediate.
Yes, my words came out a bit wrong, I guess. I meant that it goes on for 24-48 hours after exercise, so it is equally important to eat well even on your days off.
Definitely!
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Sam_I_Am77 wrote: »@ sam - For lift days or everyday?
Yeah, keep your protein approximately the same every day but don't stress if you end-up at like .75 or even go over 1 a little. Some people like to cycle their carbs between strength-training and non-strength training days, so that's something you can try and see if it benefits you.
Been trying to up my protein today, pretty sure I can't hit even .75. Without those nasty shakes and bars, how else can I get my protein?0 -
More dead things.
eggs
greek yogurt.
and try some different protein's if you can- I prefer regular old vanilla- and i add it to plain greek yogurt0 -
Not sure if anyone mentioned this to you but on Bodybuilding.com there are video tutorials on lifting, targeting certain muscle groups. You should try to look into this website. It's very informative.0
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Small idea, find some protein powders that aren't nasty.Sam_I_Am77 wrote: »@ sam - For lift days or everyday?
Yeah, keep your protein approximately the same every day but don't stress if you end-up at like .75 or even go over 1 a little. Some people like to cycle their carbs between strength-training and non-strength training days, so that's something you can try and see if it benefits you.
Been trying to up my protein today, pretty sure I can't hit even .75. Without those nasty shakes and bars, how else can I get my protein?
There are more brands than sunrises out there, just try a couple and see if they provide the supplementation you need for your diet.
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Those first 3 are gross lol0
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I'll have to start taste testing stuff I guess, I'm just such a picky eater0
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Those first 3 are gross lol
just because you think they are gross doesn't make them invalid options- we can't just guess what you think you'll like... we just list things that have protein in them.
so there you go.
and also- find new ways to prep food if you are picky- at some point you really have to do some personal stretching/growth on food. We aren't five any more. As must as we'd like to believe that we are- we aren't.
whole new meaning to clenchingnature's pocket.0 -
Sam_I_Am77 wrote: »@ sam - For lift days or everyday?
Yeah, keep your protein approximately the same every day but don't stress if you end-up at like .75 or even go over 1 a little. Some people like to cycle their carbs between strength-training and non-strength training days, so that's something you can try and see if it benefits you.
Been trying to up my protein today, pretty sure I can't hit even .75. Without those nasty shakes and bars, how else can I get my protein?
Chicken Breasts
Pork Chops
Lean cuts of Beef (e.g., Top Round)
Cottage Cheese
Eggs
Getting the protein should be fairly easy really. If you're a Vegetarian or Vegan then it might be harder.0 -
Those first 3 are gross lol
just because you think they are gross doesn't make them invalid options- we can't just guess what you think you'll like... we just list things that have protein in them.
so there you go.
and also- find new ways to prep food if you are picky- at some point you really have to do some personal stretching/growth on food. We aren't five any more. As must as we'd like to believe that we are- we aren't.
whole new meaning to clenchingnature's pocket.
Yeah I know, don't mind me. Thanks for the suggestions and advice everyone. I appreciate it0 -
Tastes change, we can learn to like new things. Fear, comfort, anxiety. These create changes of food fears that prevent us from stretching and learning new things to enhance our culinary lives.
Just as someone can learn to do a proper squat, someone can learn to enjoy sour, or bitter, or umami.0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »@ sam - For lift days or everyday?
Yeah, keep your protein approximately the same every day but don't stress if you end-up at like .75 or even go over 1 a little. Some people like to cycle their carbs between strength-training and non-strength training days, so that's something you can try and see if it benefits you.
Been trying to up my protein today, pretty sure I can't hit even .75. Without those nasty shakes and bars, how else can I get my protein?
Chicken Breasts
Pork Chops
Lean cuts of Beef (e.g., Top Round)
Cottage Cheese
Eggs
Getting the protein should be fairly easy really. If you're a Vegetarian or Vegan then it might be harder.
I've had 2 Greek yogurts, hard boiled egg, 3 scramble eggs, 2 turkey sausage links, 2 chicken and apple sausages, and an Atkins bar and haven't hit 100. .8 would put me at like 170 grams of protein, so I need 70 more for dinner somehow0 -
That's when I hit a steak. Or sushi.0
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I could be incorrect because I don't eat it often, but I don't recall sausage having a lot of protein in it; at least not relative to cuts of meat like beef, pork, or chicken. To hit all three macros you may consider cutting back on the sausage in-favor of other meat. Two chickens is a little vague what was the actually quantity in grams / ounces? Greek Yogurt is good but there's not as much protein in there as marketers like to claim, it's a little misleading. For a 100lb woman it might be a significant source of protein but not for a 200lb man.Just as someone can learn to do a proper squat, someone can learn to enjoy sour, or bitter, or umami.
No to umami for sure. I have never and can never stand bitter beer or high-IPA beer, it's like drinking poison.0 -
The chicken and apple.sausage has 12 grams per sausage, only ate it cause I needed something and it was readily available0
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The turkey sausage didn't have much, 4 per link. I'm gonna have to do a shake or something0
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I'm not a fan of IPAs... who wants a glass of soap and grass? Yuk.
Umami though is something I personally favor. Nothing like that pure earthiness from a mushroom.0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »@ sam - For lift days or everyday?
Yeah, keep your protein approximately the same every day but don't stress if you end-up at like .75 or even go over 1 a little. Some people like to cycle their carbs between strength-training and non-strength training days, so that's something you can try and see if it benefits you.
Been trying to up my protein today, pretty sure I can't hit even .75. Without those nasty shakes and bars, how else can I get my protein?
Chicken Breasts
Pork Chops
Lean cuts of Beef (e.g., Top Round)
Cottage Cheese
Eggs
Getting the protein should be fairly easy really. If you're a Vegetarian or Vegan then it might be harder.
Beans, Beans, they're good for your muscles
The more you eat, the more you...um. Tussle? Rustle your Bustle?
IDK. Beans aka legumes or pulses. Fiber+Protein+Carbs=happy lifting food. I'm known to eat hunks of chicken breast dipped in hummus as a post-lift lunch. Protein bomb.0 -
Protein shake in the morning. 26 grams
6 ounces of chicken at lunch. 35 grams
8 ounces of steak at dinner. 60 grams
Really shouldn't be difficult.0 -
Why not? Okay so have fish instead of steak.0
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One thing that can help is to find a variety of seasonings to help change things up. Don't stress about being +/- a little biWhy not? Okay so have fish instead of steak.
There you go, Salmon, Tuna, Halibut, there a cheaper one that I'm forgetting...
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So I got to 156 grams today and got 2k calories in today. Much higher than what I normally eat0
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