how much is protein really critical?

Will,

Your protein intake should be maintained.  That said, allow me to offer these few tid-bits.

Beans are cheap and offer great protein (in various forms).  If you have problems with gas, just take a 'Beano' before the meal.

Also, buy WHOLE chickens and cut them up yourself.  Much cheaper that way.

Do you have a local fish market?  If so, go to the DOCKS and get fish directly from the fishermen.  You can buy as many as you can carry and freeze them.  They will usually last 3-4 months with no problems.

I hope this helps.

I agree with Mike 100%.  Eating enough protein doesn't have to cost alot.  My body weight stays up and I definitely stronger with daily whey protein shakes in the morning and the post-work out protein drink. 

Jason - we don't like your kind on the heavies boards...You used to be cool...now you're just some skinny preacher...albeit even as a preacher you could still get way more chicks than any of us...till they saw your spandex.

but if I am counting...will 150 grams of 75-95% absorbed protein cut it at a 275 BW?

 

Lots of different opinions on that...I've always tried to stick to around 1 gram per every "lean" lb of bodyweight. Then split that up to 30-40 grams per sitting. Your protein intake should remain constant throughout the day and carbs should decrease during the day...so basically more calories in the morning, less at night. There is no magic formula, you need to experiment and find what works for your body and your metabolism.

I eat 1 gram of protein per ounce of bodyweight. Screw this one gram per pound stuff. If you want to be good you better have to make sacrifices. Go steal livestock in the early hours of the morning when the farmer has gone to bed.

Wait...I missed something!! Will Barron at 275lbs?! When the hell did this happen?!

quote from  Terri james-"you can't train and prepare for a highland games without ingesting the breakfast of champions-which is either Entemans Cinamonn Buns or Pop tarts-has worked wonders for me,Eric Cocoa Puffs are so 1985!"..there you have it Will!

Don's correct.  I started out the off-season not really focusing on the amount of protein...I was in the 300 grams a day and my training felt okay...then, I increased it to just over 400 grams per day...here's my daily routine:

Early Am - when I awake:

Shake 50gram w/ water or just started to mix with egg whites...taste really good that way. 

Morning - My breakfast with the kids

12 oz 100% egg whites 40gram (I get this stuff by the gallons for cheap)

Later morning:

Shake 50g

Lunch:

Double meat subway sand. or other equivalent around 40-50g

Mid afternoon:

More egg whites and some ham of other meat cheese  or something equivalent 50 to 60g

Before my workout:

Shake 50g

Post workout about 2.5 to 3 hours:

Shake 50g 

Dinner about an hour later:

Whatever the wife cooks 40g typically...its usually fatty and good, so I don’t complain much about some good home cookin.

Bedtime about 2-3 hours later:

Shake 50g

(I will easily consume over a gallon of water throughout the day as well)

Once I added the increased protein my lifts have gone through the roof and my recovery has dramatically improved...my body weight also climbed to an all-time high this time of year to 326lbs right now...and I don’t see it stopping, especially with 4 more weeks of heavy lifting still in my plans...oh well, as long as I feel good, and I do...the best in my career...go figure. 

I just eat what I like....the above is what I like eating while training at my current volume and intensity.

But, as usual, this routine will stop once the season starts due to the increased traveling.  

Will, I buy my protein online for cheap as well...I found my whey protein for $16.00 for 5lbs at a clearance price.  You can find deals all the time...you just need to keep checking regularly.  My 100% Egg whites I get for $140.00 for equivalent to 650 eggs and that’s delivered to my door step. 

So, to summarize:

Not enough protein is bad and could result in mediocre gains…you need to consume at least 1.5g to reach your maximum output and overall recovery during heavy volume training.

Good luck with your training. 

 

   

Edited by Ryan Vierra

My first meal of the day is 2 cans of tuna and 2 cups of OJ inthe blender-yum!

That coupled with 1 gallon of milk a day.

 

Total amount of protein: Approx. 214 g.

Cost: under $7.00

*shakes head*

You are a Pro athlete.  Get a supp sponsor.

you know what Craig, fine.

I love beef jerky, I got a dehydrater and started making my own, I grab a piece between meals to keep that flow of protein.  I also get protien bars, try to stick with the 30gram ones, to have when I have a sweet tooth.  I get sick of sweet stuff pretty quick so the Jerky has been the secret for me.   

OK...the protein "assimilation" conundrum again. I stated 30-40 grams of protein can be "absorbed" at a single sitting. My mistake, I should have said assimilated. The body can absorb all the protein you give it but it will only assimilate, use, a certain amount. Example: you can eat 100 grams of protein with a PER of 50 and the body will only have 50 grams to work with. This is an estimate only...I don't believe all the protein manufacturer's recommendations...after all they're only in it for the money. Every magazine also has a different take on it. The majority of medical journals have always stated the 40 grams at a time. Maybe Skullsplitter has some newer info, after all I'm going with stuff from the late 70's. You need to experiment and find what works for you. Ryan obviously has put many years into finding what works for him and this is what you must do as well Will. There is no magic formula that works for everybody, if there was we'd all be throwing like Ryan. I think the 2 biggest keys are having a constant supply of protein in the body every 2-3 hours, and washing it down with a lot of water, this helps the kidneys process the protein to avoid ketosis. Other than that, experiment with different amounts and keep detailed records of what you're doing...but be forewarned, it will be a constantly changing process. 

Peter,

 

Here’s a rough outline of a weeks workout with some exception and variations (I am always looking to improve, so exceptions and variations are a big part of what I do in my training.) ….As you can see below I am not reinventing the wheel but, I feel I have developed the ideal combination of lifts plus reps and sets to coincide with the throw more efficiently.  From week to week I drastically changing up the reps and sets to not allow the body to get complacent...I like to always keep the body adapting to the new stresses…this is how my body gets stronger and more explosive faster.    

We are Cycling our workouts 4 weeks on 1 week off w/ a Mini Cycle thrown in there on occasions…see below

Day 1 Workout:

Morning AM Drilling: Added these back with the volume from my early days and feel these have made a huge increase in the feeling of my throws thus far. 

Center Pivot---------------------5x10

Step-over-----------------------5x10

South Africans w/ reverse----- 5x5

Line drills------------------------10x5

                                                175 I am working towards the 250 – 300 reps range right now. 

PM Lifting:

Power Snatch

Jump Shrugs (6” or 12” Blocks)

Snatch Hi-Pulls (12”)

Core Crushers

Core Med-Ball stuff

Day 2 Workout:  

Morning AM Drilling:  Same stuff

PM Lifting:

Full Squats, Box Squats or Band Squats

Front Squats, Box FS or Band FS

Step-ups

Single leg Squats w/ back leg up

Core Med-ball stuff

Day 3:  Upper Body stuff- when I feel like doing that stuff, which is not often.  I’ll use this day for drills primarily. 

Day 4: 

Morning AM Drills

PM Lifting:

Power Cleans

Behind the Neck Jerks

Hex Bar Deadlifts

Core Crushers – If I am not thrashed from the above

56 drill pulls

Day 5:  Throwing & Drilling

Here’s a good Nervous System shocker for those looking for something new to try out.  Here’s what I did last week and I am still feeling it today.

Mini-Cycle (1 week only) 

12x2 @ 75% of your 1RM w/ only 45sec rest between sets (strict time)

Day 1: Monday

Power Snatch: 12x2 @ 215lbs

Hex Bar Jump Shrugs (6”): 12x2 @ 545lbs

Day 2: Tuesday

Squats: 12x2 @ 545lbs

Front Squats: 12x2 @ 415

Day 3: Thursday

Power Cleans: 12x2 @ 240lbs

Hex Bar Deadlifts: 12x2 @ 525

Day 4: Friday

Hex Bar Jump Shrugs (12”): 12x2 @ 545lbs (just for fun and a warm-up for the B.N.J)

Behind the Neck Jerks: 12x2 @ 355lbs

This is a very tough week of lifting, but once you finish the week out you will like them. Mike, this is right up your alley.

Edited by Ryan Vierra