Description:
The Art and Science of Building Lean Muscle Mass and An Awesome Physique for Men Over 40
Contents:
How Much Protein Is Too Much Protein?
You eat lots of protein, right?
I mean, you hear from everybody that to gain muscle, you need to eat a lot of lean protein.
Even if you aren't trying to gain muscle, you still hear how important protein is.
The basic rule I use: if you are fat, eat at least 1 gram of protein a day per lean body mass (your total weight minus your fat weight). If you are not fat, then eat about 1 gram per total bodyweight. And this assumes you are lifting at least 2x a week.
So for the average man, this is at least 180 grams a day.
The more active you are, the more protein you need to eat. Maybe up in the 200+ grams a day.
But what if all this is wrong?
[click the title link to read the rest of this vital article for building muscle]
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- World’s Best Tasting, Fastest, Healthiest Homemade Protein Bars
- Burn Fat With The Thermic Effect of Food
On The Road – Day 7
Today was the last day of my trip - whew! 6 airports and two destination cities, plus business conferences, was quite a challenge.
I learned a lot myself by writing all this down for you - the act of writing gave me a few insights I might have otherwise glossed over so thanks for indulging me. I hope you learned something as well.
If you have any lingering questions about what to do for fitness on the road, or how to eat right when traveling, this is the post to reply to. I'm also including links at the end to all the previous days' posts, plus some of my earlier posts on traveling. Let me know what you think!
On to the summaries...
Day 7 - Eating
Eating on planes and at the airport... [click the title to read about my final day...]
Related posts:- On The Road – Day 1
- On The Road – Day 6
- On The Road – Day 2
On The Road – Day 6
Ready for Day 6 of my week-long business trip? No, I'm not going to start talking about the business issues - but hopefully the past several posts are giving you ideas you can use the next time you travel. You are probably also seeing that while I'm far from perfect, I take my fitness and eating very seriously. My point being that being fit, strong, heart-healthy, low-fat, muscular, and healthy overall isn't a part-time thing. Perfection isn't required, but dedication is.
If you are already fit, you know this. If you aren't, then perhaps you can see that some extra effort is sometimes required. I'm not going to lie to you and tell you that being in great shape is easy. It's not. And while your workouts are important, they aren't as important as your eating.
And unfortunately, eating right is a lot harder than exercising. (At least for most people.)
What I'd like to hear from you on, in comments for this post, are you own [click the title to see how I did for workouts and eating right on Day 6]
p.s. If you're having trouble understanding how to eat right and lift right, you really should check out Tom Venuto's Burn The Fat, Feed The Muscle. It's my favorite ebook for how to eat right for lifters. Highly recommended.
Related posts:- On The Road – Day 7
- On The Road – Day 1
- On The Road – Day 2
On The Road – Day 5 – Unbelievable
Day 5. One word. Unbelievable.
Let's get the eating thing out of the way, because the exercise part of today was unique.
Day 5 - Eating
Excellent day for eating. By now you might be a little bored so I'll skip the details except to say that
* I ate really well in terms of food quality
* I ate less food than previous days (I've shared the idea of calorie cycling here; I'll explain more another time or if someone asks a question specific to this)
* I timed my simple carbs perfectly around my workouts
* I did a really good job planning ahead (for example, for lunch I ordered two lunches, and asked that one be packed "to go"; that way, 3 hrs later, I had food [protein and veggies] with me at the business conference)
Now for the really exciting part...
Day 5 Exercise
A week ago, knowing I'd be in San Diego, I scheduled time at one of the top 10 gyms in the country: Fitness Quest 10, run by Todd Durkin. He's renown in the fitness industry for some real groundbreaking stuff for performance athletes - particularly football and baseball (that's "American Football"), not to mention the US Marines.
For example, he trains one of the hottest QBs in the NFL... [click the title link to hear me share this amazing experience]
Related posts:- On The Road – Day 2
- On The Road – Day 1
- On The Road – Day 3
On The Road – Day 4
As predicted, I woke up pretty sore yesterday (day 4 was yesterday but I am a day behind in my writing). Cable flyes really seem to hit my inner chest more than my other exercises (though, as you might know, there is no “inner chest” in reality – it’s a perception).
Day 4 was another travel [...]
Related posts:- On The Road – Day 2
- On The Road – Day 7
- On The Road – Day 6
On The Road – Day 3
If you've been following the past few posts, you'll know I'm in the middle of traveling and I'm taking more of a "blog" approach by posting more about me and my experience of eating and exercising on the road. Before I talk about Day 3, I have two requests:
a) if you are getting anything out of this, post some comments! if I don't get any comments, I'll have to assume nobody cares and I'll drop this thread
b) don't unsubscribe based on this series - I'm just testing to see if people are interested in this kind of thing
Now on to Day 3...
Day 3 Workout
At last, I had a really good workout. I found a "24 Hour Fitness" nearby and went there at 5 a.m.
Yes, I have made some negative comments about 24 Hr Fitness before, and they are... [click the title for the rest]
Related posts:- On The Road – Day 6
- On The Road – Day 2
- On The Road – Day 5 – Unbelievable
On The Road – Day 2 – Hotel Room Workout Videos
I know, I know. You're sick of getting emails from me. But I promise this is worth it.
I haven't edited this yet, but it's just some basic ideas of how you can do a lower body strength workout in your hotel room.
When you are pressed for time, and have no access to a decent gym (like I mentioned earlier today), you can't just give up and skip your workouts! Shifting a day or so is fine, but skipping a planned workout? No way!
So check out these two unedited videos. By unedited, I mean that there are errors/quirks. But still worth the 10 minutes to watch them. Let me know what you think, and if this series is useful, please forward them to friends.
Video 1: my fridge
Video 2: leg workout in hotel room
[click the title link to see the actual videos]
Thoughts?
Related posts:- On The Road – Day 1
- On The Road – Day 2
- On The Road – Day 7
On The Road – Day 2
Yesterday I talked about my travel day, in terms of eating and exercising. Now that I'm here for my first full day, how did I do?
Let's start with the training, which was a fiasco. My diet fared better but I'll talk about that second.
Day 2 Exercise
Where on earth are people's heads? I continue to be astounded at how top rated hotels have such crummy gyms. I'm staying at Treasure Island, a huge hotel in Vegas (though not the most expensive) - I'm guessing 3000 people staying here. And yet, their gym contained:
* 3 treadmills
* 1 bike
* 1 stepper
* Some dumbbells, no higher than 40 pounds
* Lots and lots of towels (that way, they probably had 1 towel per drop of sweat that people excreted doing the lame workouts there)
I guess flabbergasted is a good word for my reaction.
Now, those of you paying attention to my past rants about gyms while traveling will say "But Darrin, didn't you call ahead to make sure you had access to a gym?"
Well, yes and no.
No, I didn't call ahead to ask what my hotel's gym had.
But I did call ahead to find out about... [click title link to keep reading]
Related posts:- On The Road – Day 3
- On The Road – Day 4
- On The Road – Day 7
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