Proetein Requirements

[IRON MAN]

Protein Requirements

(PROTEIN REQUIREMENTS)


You will never make significant gains in muscle mass without the ingestion of the needed "Nutrients" and "Calories" to support new growth. Lean tissue is made mostly from??? PROTEIN!!! Your PTOR (PROTEIN TURN OVER RATE) will be the determining factor as to how much protein you will need on an individual basis for your bodyweight. If your on AAS and/or GH/SLIN, your protein needs will be increased because drugs that are anabolic in nature increase protein synthesis. PTOR for those using anabolic aids can be determined by multiplying your bodyweight x 1.818 shown in grams. Up to 2.5 grams or more will be needed in some cases. So what would consist of a minimum protein requirement for a 225 lb "Chemically Enhanced Bodybuilder"? 225x1.818= around 409 grams of protein daily . A "Natural Bodybuilder" will have a slower (PTOR)- Protein Turnover Rate and can generally get by with 0.8-1.5 gram of protein per lb of lean muscle mass depending on their genetics. You must keep nutrient ratios balanced as calories increase if your goal is to add lean muscular weight. Gaining added body weight with calories in the form of carbs or fats will results in a serious bodyfat increase in most cases. More protein used as fuel equals less insulin spike which equals a much leaner physique. Also keep in mind there is no exact figure for daily protein requirements.

To recap: If you add weight to your frame with only increasing carbs and fats you will get "FAT." The protein recommendations in my diet thread are guide lines "ONLY" and nothing more. How much protein your body needs is something you will have to experiment with. You can't be eating 100 grams of carbs-dextrose post workout and expect to gain "LEAN" muscle mass if your carb sensitive.

Note: If your gaining weight but it's not lean muscle mass then it means your carb sensitive. In that case you'll need a diet closer to a ratio of 60% protein, 20% carbs, and 20% fats.

At my age I have to eat a ratio of 70% protein, 20% carbs, and 10% fat for cutting because I am carb sensitive and eat about a 60-20-20 ratio for maintenance or gaining. I have a carb-fat pig out day every sunday which aids in boosting my metabolism-thyroid. Being heavier means I do not need to be rushing between sets and I do not need alot of carbs this way. Once the body quickly uses up the carbs my body has to use some of the protein and fat for energy. This helps me avoid insulin spikes, thus keeping my bodyfat levels down. When I was younger I relied on carbs for added calories but now I use more healthy fats along with my protein for energy and needed calories when bulking. The bulk of your diet should consist of (tuna, steak, protein shakes, eggs, chicken, cottage cheese and such) Gradually add in carbs-fats to see how it affects both your fat and muscle mass. Being in good condition while gaining size is the key and if your already overly fat you need to replace equal amounts of carbohydrates with protein calories gram for gram.

Note: Carbs bloat many bodybuilders and if your not on GH and Slin those large amounts of carbs can be shuttle towards fat call. Everyone reacts differently and I cannot say what yours or anyones levels are with 100% ACCURACY because YOU as an individual must EXPERIMENT with several different percentages. The 1-2.5 grams per pound of lean body weight is only a "GUIDELINE".

Note: It's best to eat protein over the top and slowly reduce the protein calories and replace some of them with fats-carbs bit by bit until you eventually reach the point that will allow you to put on size while reducing fat accumulation. No workout program in the world can make up for the wrong diet. The IRON MAN "HIT" program is as good as it gets but without the proper protein-calorie requirements your going to get extremely frustrated and qive up!!! Some think that a routine and/or a steroid regimine will magically turn all the calories they eat into lean mass. When the reality sits in that this is not the case these individuals make desperate attempts by changing training routines, drugs, etc, when the problem was their diet all along.





NOTE: If too little protein is consumed, your PTOR needs will not be met. This will put your body into a state of catabolism-"losing lean muscle tissue". Using a mixture of both fast and slow digesting protein sources is optimal, but one should keep the faster acting versions-(WHEY PROTEIN POWDER) to a lesser by using them post workout and at night along with some slower digesting proteins as your going to bed. Slower digesting proteins like (CASEIN PROTEIN POWDER) and real food should make up 75% of your protein needs. 50-80% of your total dietary intake should come from protein dependent upon your "Somatotype".

Next is Carbohydrates.They are the bodies main energy source when working in an anaerobic fashion. The low glycemic version that burn at a slow rate are best because they provide a more steady energy source with less spike in insulin. Oat fiber, brown rice, various vegetable, and maltodextrin 20 are great sources of slow burning carbs. Faster burning carbs are also needed but should be kept to a miminum and used as part of your post workout meal for the most part. Carbohydrates should make up 20-40% of daily calories dependent upon your "Somatotype and age".


The last category is Fats. EFA are the most important source of fats but some saturated fats are needed as well. Keep saturated fats to a minimum. Fats should make up about 10-30% of the diet dependent upon your "Somatotype and age."

Keep things simple when trying to gain mass. "Mesomorphs" -(can genrally get by with ingesting more carbs along with their protein). "Ectomorphs"- (will need usually need more fats and carbs along with their protein). "Endomorphs"-( will needs lesser amounts of both carbs and fats along with their protein intake.)


Editors Note: Don't be pming me with some sob story claiming the IRON MAN "HIT" program is NOT working for you if your out ingesting carbs by way of drinking beer or eating pizza like theres no tommorrow. My program is not going to work if you don't get your diet down to a T. AND IN FACT I might tell you to BUZZ OFF in a nice way and go pay BIG MONEY to some of the other popular personal trainers such as DOCRAPP, IRONADDICT, PHIL HERNON, OR SILVERBACK so you can find out the hard way- "the results on their program will be no better when using same diet"!!






Once homeostasis is reached, the ZIG-ZAG diet is the best diet plan to follow inorder to add those extra pounds of muscle mass to your frame.

 

[Trouble]

What is a "Zig Zag" diet? Can you explain it, since this is the diet section.

 

[IRON MAN]

What is a "Zig Zag" diet? Can you explain it, since this is the diet section.

"HOW TO INCREASE BODYWEIGHT"


On "gear" the body has a higher metabolism, increased apeptite and is screaming out for tons of protein. When training as a natural bodybuilder the added boost in the growth process ( increased protein synthesis) from AAS will not apply so less protein will be needed.


Generally speaking a natural bodybuilders protein intake will only need to be about half of those using anabolic agents. A 200 lb natural trainer may get by with 150- 300 grams of protein where as a drug user will need closer to 300-500 grams. Natural trainers are only capable of absorbing so much protein. Excess intake of protein will be used as fuel not to add more muscle mass but eating more protein keep your leaner if you have a problem in that area.

NOTE: CREATINE IS THE BEST LEGAL PRODUCT FOR OBTAINING MORE MUSCLE MASS. "MAXIMUM PUMP" is a product I highly recommend to natural and chemically enhanced athletes who desire that added boost in size-strength. http://www.ironmaglabs.com/maximum-pump.html

(Increasing body weight requires that (natural trainers) add "2 calories" per pound of lean bodyweight to their normal daily caloric intake for 4-5 days each week)-(including training days). It's best to spread these calories out into 4-6 meals per day. For e.g: let's say you have a 200-pound "natural" bodybuilder who is around 12% body fat and wants to add weight. They should add around 350 calories per day to his or her diet. (Bodybuilders who are "chemically enhanced" may need to add "3" calories" per day, totalling 510-700 extra calories each day). On the remaining 2-3 days each week ( including off days), one should reduce their calorie intake by "2-3" calories depending on whether or not they are natural trainers.


NOTE: Caloric intake will need to be adjusted upwards monthly to in regards to your new caloric needs because of an increase in muscle mass.



"HOW TO STAY THE SAME BODYWEIGHT BUT GAIN MUSCLE"

For 4 days each week on non-training days, reduce caloric intake by 2-3 calories per-pound of lean bodyweight and increase it by 2-3 calories per-pound of bodyweight on the 3 days you train. Adjust calories in an upward direction each month. (Elite Bodybuilders will require a (4 calorie increase per lb of lean mass) throughout the continuance of "Blitz Cycles").


Any "Bulking Phase" will results in adding bodyfat to your frame without the use of large quantities of (Growth Hormone). I realize that's probably not what some want to hear but it's true none the less. Many Competitive Bodybuilders use 10 ius of GH or more each day. These individuals actually get leaner as their weight accends. Some can eat just about anything they desire while others have to be some what stricter but the amount of body fat gained while bulking with GH will be minimal at best in comparison to those not adding GH to their AAS regimine.

How can one gain maximal muscle size with or without the use of GH and AAS? Any straight forward PRO Bodybuildier will tell you there are no miraculous diet plans out there other than ("ZIG-ZAGGING" your "CALORIC"
intake.)

ANY QUESTIONS???

 

[John Benz]

AND IN FACT I might tell you to BUZZ OFF in a nice way and go pay BIG MONEY to some of the other popular personal trainers such as DOCRAPP, IRONADDICT, PHIL HERNON, OR SILVERBACK so you can find out the hard way- "the results on their program will be no better when using same diet"!!

IRON MAN, I don't know you, but I know Doggcrapp, Iron Addict and Silverback. Not trying to insult anyone......but you get what you pay for.

 

[Trouble]

Iron man - what do you think is the rate limiting factor for nutrient absorption?

 

[GFR]

"HOW TO INCREASE BODYWEIGHT"


On "gear" the body has a higher metabolism, increased apeptite and is screaming out for tons of protein. When training as a natural bodybuilder the added boost in the growth process ( increased protein synthesis) from AAS will not apply so less protein will be needed.


Generally speaking a natural bodybuilders protein intake will only need to be about half of those using anabolic agents. A 200 lb natural trainer may get by with 150- 300 grams of protein where as a drug user will need closer to 300-500 grams. Natural trainers are only capable of absorbing so much protein. Excess intake of protein will be used as fuel not to add more muscle mass but eating more protein keep your leaner if you have a problem in that area.

NOTE: CREATINE IS THE BEST LEGAL PRODUCT FOR OBTAINING MORE MUSCLE MASS. "MAXIMUM PUMP" is a product I highly recommend to natural and chemically enhanced athletes who desire that added boost in size-strength. http://www.ironmaglabs.com/maximum-pump.html

(Increasing body weight requires that (natural trainers) add "2 calories" per pound of lean bodyweight to their normal daily caloric intake for 4-5 days each week)-(including training days). It's best to spread these calories out into 4-6 meals per day. For e.g: let's say you have a 200-pound "natural" bodybuilder who is around 12% body fat and wants to add weight. They should add around 350 calories per day to his or her diet. (Bodybuilders who are "chemically enhanced" may need to add "3" calories" per day, totalling 510-700 extra calories each day). On the remaining 2-3 days each week ( including off days), one should reduce their calorie intake by "2-3" calories depending on whether or not they are natural trainers.


NOTE: Caloric intake will need to be adjusted upwards monthly to in regards to your new caloric needs because of an increase in muscle mass.



"HOW TO STAY THE SAME BODYWEIGHT BUT GAIN MUSCLE"

For 4 days each week on non-training days, reduce caloric intake by 2-3 calories per-pound of lean bodyweight and increase it by 2-3 calories per-pound of bodyweight on the 3 days you train. Adjust calories in an upward direction each month. (Elite Bodybuilders will require a (4 calorie increase per lb of lean mass) throughout the continuance of "Blitz Cycles").


Any "Bulking Phase" will results in adding bodyfat to your frame without the use of large quantities of (Growth Hormone). I realize that's probably not what some want to hear but it's true none the less. Many Competitive Bodybuilders use 10 ius of GH or more each day. These individuals actually get leaner as their weight accends. Some can eat just about anything they desire while others have to be some what stricter but the amount of body fat gained while bulking with GH will be minimal at best in comparison to those not adding GH to their AAS regimine.

How can one gain maximal muscle size with or without the use of GH and AAS? Any straight forward PRO Bodybuildier will tell you there are no miraculous diet plans out there other than ("ZIG-ZAGGING" your "CALORIC"
intake.)

ANY QUESTIONS???

Good post

 

[IRON MAN]

IRON MAN, I don't know you, but I know Doggcrapp, Iron Addict and Silverback. Not trying to insult anyone......but you get what you pay for.

Yaue well I know you only have 7 post on this board and was sent over here. Listen I only mentioned the names DOGCRAPP, IRONADDICT, SILVERBACK and HERNON because of a thread from MMI that was forwarded to me by a friend who is a member of that board. The thread was written by a personal trainer who goes by the name of "SilverBack." You know the one!!! "The thread that basically stated all the Personal Trainers other than a select few, were incompetent. Thats basically saying all PT'S on this baord suck..LOL

NOTE: As far as IRONMAN style of training being hated on, they are just ENVIOUS, had I been a little weaker in knowing about training none of them would even be thinking about ME. Since its strong and affective and attracting clients WHOA! "This guy stole our styles and made his own", (lets hate on him so no one will be attracted to his style), lol..Their behaviour is unacceptable.

 

[Tough Old Man]

IRON MAN, I don't know you, but I know Doggcrapp, Iron Addict and Silverback. Not trying to insult anyone......but you get what you pay for.

How dare you come to this board with the above names and then put down Iron Man. Dante has his way of training, wesley has his way and Silver who ever the fuck that is has his way. I could care less of there training methods.

Iron man has his own which a few feel that were copied from there training. So fucking what. If I put a training routine together from various people and it works great.

Do I need to give them credit for my newly complete training regimen designed from several different one's, NO. the reason is cause it's not one of there but a combination of all.

Years ago someone built the first car. Is chevy now credit to Ford. Fuck no and I wouldn't expect iron to give any of the above credit. So get off Iron's ass shithead.

Tough

 

[John Benz]

Yaue well I know you only have 7 post on this board and was sent over here. Listen I only mentioned the names DOGCRAPP, IRONADDICT, SILVERBACK and HERNON because of a thread from MMI that was forwarded to me by a friend who is a member of that board. The thread was written by a personal trainer who goes by the name of "SilverBack." You know the one!!! "The thread that basically stated all the Personal Trainers other than a select few, were incompetent. Thats basically saying all PT'S on this baord suck..LOL

What does post count have to do with anything? I am well-known at over 50 boards and the only reason I don't come to this one more often is that the staff here allows so much rampant ignorance from assclowns like tough old man. No one sent me here. I have known Iron Addict and the others for several years and admire them both as trainers and as men of great personal integrity.

Your training methods don't seem too far removed from the basic approach recommended by DC, IA, and SB. Everyone climbs on the shoulders of the pioneers that go before them, and no one is insulting you for incorporating other trainer's innovations into your routine. IA learned under Mike Mentzer and refined the HIT type of training, incorporating ideas from Louie Simmons and others. The thing that separates you from Iron Addict is that he gives credit to those people. You crossed the line when you insulted these men.

I won't even lower myself to respond to your personal asswipe, tough old man. He has his head too far up your ass to see daylight.

 

[IRON MAN]

What does post count have to do with anything? I am well-known at over 50 boards and the only reason I don't come to this one more often is that the staff here allows so much rampant ignorance from assclowns like tough old man. No one sent me here. I have known Iron Addict and the others for several years and admire them both as trainers and as men of great personal integrity.

Your training methods don't seem too far removed from the basic approach recommended by DC, IA, and SB. Everyone climbs on the shoulders of the pioneers that go before them, and no one is insulting you for incorporating other trainer's innovations into your routine. IA learned under Mike Mentzer and refined the HIT type of training, incorporating ideas from Louie Simmons and others. The thing that separates you from Iron Addict is that he gives credit to those people. You crossed the line when you insulted these men.

I won't even lower myself to respond to your personal asswipe, tough old man. He has his head too far up your ass to see daylight.

Your dead wrong "John Benz". I have openly admitted I built my training methods from Joe Weider, Arnold, Mentzer, etc and combined them to work in what I believe is a more efficiently manner. But my old training partner taught me more than anyone.

Note:Your first post contradicts your last because in your first post you say you get what you pay for, then you turn around and state my training techniques are very similar to Iron Addicts, Dogcrapp and like ToughOld,Man stated some dude named Silverback. Which is it? "because you can't have it both ways". Maybe you should think things through before you post. I wont tolerate being slandered out of envy. If you want to put down my training methods then that's okay with me but the false allegations you just made against me are ridiculous. I guess your probably one of those who thinks that L.Rea copied Paul Borreson's work. Well guess what? Paul Borreson copied some of our ideas. Our = My hometown boys.

P.S. Tell Wesley-Iron Addict I appreaciate the kind words he had to say about me.

 

[John Benz]

Note:Your first post contradicts your last because in your first post you say you get what you pay for, then you turn around and state my training techniques are very similar to Iron Addicts, Dogcrapp and like ToughOld,Man stated some dude named Silverback. Which is it? "because you can't have it both ways". Maybe you should think things through before you post. I wont tolerate being slandered out of envy.

There is no contradiction at all. From what I can see there are many basic similarities, but with Iron Addict, DC and Silverback you are getting a personalized training and diet program tailored to each individual bodytype, age and metabolism. Anyone who hangs around the boards for a few months can plagiarize a few basic routines and lay out a decent program that will work for awhile....but when a plateau is reached, it takes a master trainer to break a trainee through to the next level. Sorry, you're NOT that sharp. I'd recommend a spell-check first off. Also...no one is jealous of your training methods. Tough Old Man was apparently not happy with the results he obtained on your program as he signed up with Iron Addict, only to be refused as IA is just too busy to get mixed up the guy.

So, yes you share a few similar ideas with the great trainers, but I see nothing here to convince you you are anything more than a great "cut and paste" "trainer." Like I said, you get what you pay for.

 

[Jodi]

I will not deal with flaming posts in this forum. If any of you have nothing more to add or share that is useful, then leave D&N forum and go back to your own section please.

 

[IRON MAN]

I will not deal with flaming posts in this forum. If any of you have nothing more to add or share that is useful, then leave D&N forum and go back to your own section please.

Thanks Jodi.

 

[IRON MAN]

There is no contradiction at all. From what I can see there are many basic similarities, but with Iron Addict, DC and Silverback you are getting a personalized training and diet program tailored to each individual bodytype, age and metabolism. Anyone who hangs around the boards for a few months can plagiarize a few basic routines and lay out a decent program that will work for awhile....but when a plateau is reached, it takes a master trainer to break a trainee through to the next level. Sorry, you're NOT that sharp. I'd recommend a spell-check first off. Also...no one is jealous of your training methods. Tough Old Man was apparently not happy with the results he obtained on your program as he signed up with Iron Addict, only to be refused as IA is just too busy to get mixed up the guy.

So, yes you share a few similar ideas with the great trainers, but I see nothing here to convince you you are anything more than a great "cut and paste" "trainer." Like I said, you get what you pay for.

Getting back to the topic at hand-"DIET," ToughOldMan told me he wanted to find out what DC and IA diet consisted in comparison to mine. I think Tough is looking for an easy way out and there isn't one!!! Tough said he is very satisfied with my routine but can't seem to get the diet down. I knew Tough contacted IA. If you'll go read in my forum Tough admits it's his massive beer intake-(CARBS) thats holding him back. Not to mention he's 53 years old!!! Go take a look at Vander's pics after doing my routine to a T for only 12 weeks and get back with me. Better yet try if for yourself.

I'll tell you like I told ToughOldMan, many people are carb sensitive including myself. Barriers are broken with diet NOT training routines as much. More cals through Protein-fats is the key for carbs sensitive individuals like Tough.

How much do you weigh and what are your stats? I'd like to prove what I am saying to you is true if your interested. I can put some muscular weight on your frame by ZIG-ZAGGING calories in 18 weeks time even if your an advanced trainee. I challenge you in a friendly manner to give it an honest try. I will help you adjust anything that's not workin gto your satisfaction. If it does not work then you'll have proof to say it doesnt work.

Also keep in mind I have only posted the basics of my program. It's up to the individual to find the sweet spot in regards to diet. And yes I could spend a whole lot of unwasted time handing out everyone detailed diets but from what I am seeing very few are really going to follow it. NEW MASS is an example of one of those guys I can count on following through so for guys like him I monitor more closely. I don't have the time to monitor diet plans for everyone on the net because many arent dedicated. DC and IA know what I'm talking about.

take care,

IRON MAN

 

[NEW_MASS]

but when a plateau is reached, it takes a master trainer to break a trainee through to the next level. Sorry, you're NOT that sharp

Bro I'm a living testimony, I keep it real and i can truely say that this program has help me TREMENDOUSLY, for this is what sparked the Gains in me now and will be the spark for the future Gains to come, no doubt about it!!
Bro there comes a time when everyone will have to come to terms and realize that the IRONMAN HIT is here to stay and "can" and "will" make its IMPACT on those who take and act on the program on a serious note.
So enough of the hating and putting down drama, for thats what losers do , Winners just dont have the time to indulge in such foolishness. Keep it real and stay Professional in everything you do because right now your only looking like a weak/groupie type sent over by your Superiors(i hope thats not the case).

 

[Jodi]

That's it I'm closing it. I said no more flaming!