I like to eat. Pizza, hamburgers, and more recently, Ben and Jerry’s Ice Cream Sandwiches. Eating like that around 15% of the time means the other 85% of the time I have to keep it lean and light. This means protein, fruits, and veggies. This is our rational guide on how to eat like a beast.
According to a recent comprehensive scientific review of research about the benefits of a protein-based diet.
The review finds that eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40. This works for those under 40 as well. No worries.
The researchers also looked for the sweet spot for protein intake, which turned out to be about 1.6 grams of protein per kilogram of body weight per day. In practical terms, that would amount to about 130 grams of protein a day for a 175-pound man. (A chicken breast has about 45 grams of protein.)
Ok . . .you need to eat three chicken breasts a day. Bingo. You’re finished.
Just kidding!
Here are my top ten sources for protein:
- Chicken breast. Grill it and go easy on salt and pepper.
- Eggs (usually around 6 grams of protein per egg.
- Protein Bar (try Quest or No Cow bars) Both have less than 1 gram of sugar and taste delicious. You’re also getting over 20 grams of protein per bar.
- Rolled Oats (6 grams per 45 grams of uncooked grains)
- Bulgur(6 grams per serving)
- Quinoa (6 grams per serving)
- Dried Lentils (13 grams per ¼ cup)
- Edamame (8 grams per ½ cup)
- Salmon steak (23 grams per serving)
- Whey Powder (20-25 grams per scoop) Go low sugar!
On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles.
FYI there is an upper limit to the benefits of protein. Stick to the max I mentioned above.
Other benefits of a protein diet
The advantages of added protein usually center around muscle mass and lean strength. Weight lifting is also great cardio. Yes . . .running a 5k is probably better, but a good weight circuit will slim you down just in time for bikini season . . .or whatever the man version of a bikini is.
Whether everyone, including women, benefits similarly from consuming added protein while weight training and just how much protein is ideal, as well as what that protein should consist of and when it should be eaten, are all open questions.
Ok, back to the study. Men and women who ate more protein while weight training did develop larger, stronger muscles than those who did not.
The impacts of this extra protein were not enormous. Almost everyone who started or continued weight training became stronger in these studies, whether they ate more protein or not.
But those who did ramp up their protein gained an extra 10 percent or so in strength and about 25 percent in muscle mass compared to the control groups.
Beyond the sweet spot, more protein did not result in more muscle benefits.
Current federal recommendations suggest about 56 grams of protein a day for men and 46 grams a day for women.
Protein lesson done.
Iron Guru Workout
Now for the Iron Guru information. Vince Gironda was a strength trainer from the 1940’s to the 1990’s.
He trained Eastwood, Schwarzenegger, and Ferrigno. His approach to weight-lifting is a total-body 8×8 workout with varying exercises every day. Check out the example below. I’ve been trying this for two weeks with cardio after and I can already feel myself turning Hulkish.
So I’m not the Hulk. But I do feel better.
Now for the workout:
A Vince Gironda 8×8-Style Workout
1. Hack Squat 8 sets, 8 reps
2. Side Lateral Raise 8 sets, 8 reps
3. Leverage Incline Chest Press 8 sets, 8 reps
4. Decline Dumbbell Triceps Extension 8 sets, 8 reps
5. Leverage Iso Row 8 sets, 8 reps
6. Barbell Curl 8 sets, 8 reps
Stay rational and get after it.
-B&T