16 oz. Steak Good Enough?

"NYC XYZ" <[email hidden]> wrote in news:1113486769.172765.38490
@g14g2000cwa.googlegroups.com:

Quoted message said:

Hi, All:

Is 16 oz. of steak a day good enough? I mean, I work out every other
day...I'm not on any particular program -- I just hit the gym and do
what I feel like doing (though I very much enjoy pushing myself) -- and
I'm curious how much fuel is necessary for growth. I'm slowly but
surely going up in the amount of weight I can curl and bench and pull
and all that, so I feel stronger...but I wonder whether that's 'cause
I'm "psychologically convinced" I am (that is, not afraid to approach
heavier and heavier weights) or whether I actually am getting
physically stonger...and therefore might need more fuel! I eat like
twice a day but eat a lot when I do...probably getting anywhere between
fifteen hundred (my goal) to three thousand (when I take it easy).

BTW: I'm no longer sore the day after a work out...does this mean I'm
hitting some kind of plateau, and need to push myself harder?

And how's this "routine" (not quite a set routine, but fairly typical)
look like to y'all:

**Free weights**

dumbbell curls:
50 lbs. at 3 sets of seven, five, four reps per arm
45 lbs. at 3 sets of five, four, three reps per arm
40 lbs. at 4 sets of five reps per arm

triceps extensions with dumbbells:
20 lbs. at three sets of ten, ten, eight reps per arm
15 lbs. at three sets of ten reps per arm

incline:
185 lbs. for 5 sets of eleven, eight, five, four, three reps

bench:
225 lbs. for four sets of seven, four, three, and three reps

**Machines**

lat pull-down:
180 lbs. at four sets of fourteen, eleven, ten, eight reps
150 lbs. at four sets of ten, eight, seven, and seven reps

shoulder press:
115 lbs. at three sets of ten, eight, five reps
95 lbs. at three sets of ten, eight, five reps

I do some other machine exercises (like rowing) but I don't know the
actual weight used (the plates just read "8," "10," etc.). But anyway,
I wonder if I've hit some kind of plateau now that I can do this stuff
and don't feel sore the next day...do I need more reps, more exercises,
more weight, more food -- what??

TIA!

Yet another legless lifter.

Whether a 16oz steak is enough, not enough, or too much depends entirely
on what else you are eating.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

"NYC XYZ" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hi, All:

Is 16 oz. of steak a day good enough? I mean, I work out every other
day...I'm not on any particular program -- I just hit the gym and do
what I feel like doing (though I very much enjoy pushing myself) --
and
I'm curious how much fuel is necessary for growth. I'm slowly but
surely going up in the amount of weight I can curl and bench and pull
and all that, so I feel stronger...but I wonder whether that's 'cause
I'm "psychologically convinced" I am (that is, not afraid to approach
heavier and heavier weights) or whether I actually am getting
physically stonger...and therefore might need more fuel! I eat like
twice a day but eat a lot when I do...probably getting anywhere
between
fifteen hundred (my goal) to three thousand (when I take it easy).

Google "food composition" and you'll find the government's site. I just
took a quick look and whatever kind of steak I picked (there are nearly
endless varieties and detailed info available on each) had 80-some grams
of protein for a 16 oz. portion.

If you read up on this, you'll find the minimum usually cited for an
adult male is around 50-60 grams per day, and the recommendation for
someone trying to add muscle size is 1 gram per pound of bodyweight. I
find 1 gram per kilogram of bodyweight good enough for me - I'm
interested in getting stronger but not interested in getting bigger.

As to what constitutes stronger and your theory about being
psychologically more comfortable with a heavier weight, that's certainly
part of it, but strength is whatever you define it to be for the
purposes of this discussion. Most people consider one-rep maximum
strength on a particular lift a good measure. If you can move more
iron, you are really, truly stronger. Increased strength can be
achieved by adding muscle or by learning to better use the muscle you've
already got - the bar sitting on the floor or in the rack doesn't know
the difference.

-S-
http://www.kbnj.com

Quoted message said:

BTW: I'm no longer sore the day after a work out...does this mean I'm
hitting some kind of plateau, and need to push myself harder?

And how's this "routine" (not quite a set routine, but fairly typical)
look like to y'all:

**Free weights**

dumbbell curls:
50 lbs. at 3 sets of seven, five, four reps per arm
45 lbs. at 3 sets of five, four, three reps per arm
40 lbs. at 4 sets of five reps per arm

triceps extensions with dumbbells:
20 lbs. at three sets of ten, ten, eight reps per arm
15 lbs. at three sets of ten reps per arm

incline:
185 lbs. for 5 sets of eleven, eight, five, four, three reps

bench:
225 lbs. for four sets of seven, four, three, and three reps

**Machines**

lat pull-down:
180 lbs. at four sets of fourteen, eleven, ten, eight reps
150 lbs. at four sets of ten, eight, seven, and seven reps

shoulder press:
115 lbs. at three sets of ten, eight, five reps
95 lbs. at three sets of ten, eight, five reps

I do some other machine exercises (like rowing) but I don't know the
actual weight used (the plates just read "8," "10," etc.). But
anyway,
I wonder if I've hit some kind of plateau now that I can do this stuff
and don't feel sore the next day...do I need more reps, more
exercises,
more weight, more food -- what??

TIA!

Quoted message said:

I'm

interested in getting stronger but not interested in getting bigger.>

Especially easy goal when you are a 4'6", fat, bald, loser. I mean
ANYTHING is a step up.

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

I'm

interested in getting stronger but not interested in getting bigger.>

Especially easy goal when you are a 4'6", fat, bald, loser. I mean
ANYTHING is a step up.

Where do you get that from? I'm not bald

Quoted message said:

Hugh Beyer said:

Yet another legless lifter.

Oh, hmm, I guess I should have put in this disclaimer: my legs are very
strong, used to do a lot of marching, still bike every weekend (and
will be commuting to work by bike once the MetroCard runs out -- good
for quads), used to jog lots until I pulled this obscure butt-muscle
(will be doing therapy for that soon), and being Asian, my calves are
really big, naturally.

Quoted message said:

Whether a 16oz steak is enough, not enough, or too much depends

entirely

Quoted message said:

on what else you are eating.

What I meant was in terms of protein. I do eat like a serving and a
half of Total cereal every day, and salads every other day, like.

Just wondering if ~16 oz./day is enough protein for the workout I
usually do.

Quoted message said:

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Hugh Beyer said:

"NYC XYZ" <[email hidden]> wrote in
news:1113486769.172765.38490 @g14g2000cwa.googlegroups.com:

Quoted message said:

Hi, All:

Is 16 oz. of steak a day good enough? I mean, I work out every other
day...I'm not on any particular program -- I just hit the gym and do
what I feel like doing (though I very much enjoy pushing myself) --
and I'm curious how much fuel is necessary for growth. I'm slowly
but surely going up in the amount of weight I can curl and bench and
pull and all that, so I feel stronger...but I wonder whether that's
'cause I'm "psychologically convinced" I am (that is, not afraid to
approach heavier and heavier weights) or whether I actually am
getting physically stonger...and therefore might need more fuel! I
eat like twice a day but eat a lot when I do...probably getting
anywhere between fifteen hundred (my goal) to three thousand (when I
take it easy).

BTW: I'm no longer sore the day after a work out...does this mean I'm
hitting some kind of plateau, and need to push myself harder?

And how's this "routine" (not quite a set routine, but fairly
typical) look like to y'all:

**Free weights**

dumbbell curls:
50 lbs. at 3 sets of seven, five, four reps per arm
45 lbs. at 3 sets of five, four, three reps per arm
40 lbs. at 4 sets of five reps per arm

triceps extensions with dumbbells:
20 lbs. at three sets of ten, ten, eight reps per arm
15 lbs. at three sets of ten reps per arm

incline:
185 lbs. for 5 sets of eleven, eight, five, four, three reps

bench:
225 lbs. for four sets of seven, four, three, and three reps

**Machines**

lat pull-down:
180 lbs. at four sets of fourteen, eleven, ten, eight reps
150 lbs. at four sets of ten, eight, seven, and seven reps

shoulder press:
115 lbs. at three sets of ten, eight, five reps
95 lbs. at three sets of ten, eight, five reps

I do some other machine exercises (like rowing) but I don't know the
actual weight used (the plates just read "8," "10," etc.). But
anyway, I wonder if I've hit some kind of plateau now that I can do
this stuff and don't feel sore the next day...do I need more reps,
more exercises, more weight, more food -- what??

TIA!

Yet another legless lifter.

Yeah, what's with that? All these guys consider legs an "optional
afterthought", when in fact, legs should be at the core of a good WO
routine. Go figure...

Quoted message said:

Whether a 16oz steak is enough, not enough, or too much depends
entirely on what else you are eating.

Hugh

--
-Larry

Steve Freides said:

Google "food composition" and you'll find the government's site. I

just

Quoted message said:

took a quick look and whatever kind of steak I picked (there are

nearly

Quoted message said:

endless varieties and detailed info available on each) had 80-some

grams

Quoted message said:

of protein for a 16 oz. portion.

Ah, thanks! 80 grams in a lb. of steak...cool!

Quoted message said:

If you read up on this, you'll find the minimum usually cited for an
adult male is around 50-60 grams per day, and the recommendation for
someone trying to add muscle size is 1 gram per pound of bodyweight.

I

Quoted message said:

find 1 gram per kilogram of bodyweight good enough for me - I'm
interested in getting stronger but not interested in getting bigger.

Well, most folks say Lean Body Mass (LBM), and for me, that would be
like ~180 grams (at 5'11" my weight is 220 lbs.) -- I was wondering if
the workout I do justifies all meat. I ask 'cause, theoretically, if
I'm putting in the protein I need, then I wouldn't have any "waste,"
literally, right? I mean, ahem, I understand a lot of fecal matter is
excess protein....

Quoted message said:

As to what constitutes stronger and your theory about being
psychologically more comfortable with a heavier weight, that's

certainly

Quoted message said:

part of it, but strength is whatever you define it to be for the
purposes of this discussion. Most people consider one-rep maximum
strength on a particular lift a good measure.

So is curling a 100-lb. dumbbell once "strong" for someone 33, 5'11",
and 220-lbs.? I ask 'cause I'm curious how I "should" be "stacking up"
for my "class"...don't get me wrong, this is all really just fun and
games, still, but I'm just curious.

Quoted message said:

If you can move more
iron, you are really, truly stronger. Increased strength can be
achieved by adding muscle or by learning to better use the muscle

you've

Quoted message said:

already got - the bar sitting on the floor or in the rack doesn't

know

Quoted message said:

the difference.

Hmm..."better use the muscle"...how's that?? How does one "better use"
existing muscle to do more work (increase strength)??? Like, prime it
with a warm-up, etc.????

Quoted message said:

-S-
http://www.kbnj.com

I don't do leg exercises in the gym because jogging and biking seems to
take care of all that very nicely.

Larry Hodges said:

Yeah, what's with that? All these guys consider legs an "optional
afterthought", when in fact, legs should be at the core of a good WO
routine. Go figure...

NYC XYZ said:

I don't do leg exercises in the gym because jogging and biking seems
to take care of all that very nicely.

Conversations are far less confusing if you would bottom post. It's just
the way everybody does it here.

Endurance training isn't the same as strength training. I am a karate guy
and obviously do a lot of stuff with my legs. But that doesn't build
strength or LBM like resistance training does. I also used to cycle 4,000+
miles per year and raced USCF here locally. In this case, you really need
resistance training to balance out your body since cycling is very quad
specific.

You should be doing squats at the very least. Many here say deadlifts are
at the core of their leg routine. For me, it's squats. If you add
resistance training to what you're doing, you will see increased performance
in your running and cycling.

Quoted message said:

Larry Hodges said:

Yeah, what's with that? All these guys consider legs an "optional
afterthought", when in fact, legs should be at the core of a good WO
routine. Go figure...

--
-Larry

NYC XYZ said:

Ah, thanks! 80 grams in a lb. of steak...cool!

Can you really afford a steak a day?

Quoting wendy:

Quoted message said:

NYC XYZ said:

Ah, thanks! 80 grams in a lb. of steak...cool!

Can you really afford a steak a day?

Apparently so.

"NYC XYZ" <[email hidden]> wrote in news:1113499096.039203.170370
@l41g2000cwc.googlegroups.com:

Quoted message said:

Hugh Beyer said:

Yet another legless lifter.

Oh, hmm, I guess I should have put in this disclaimer: my legs are very
strong, used to do a lot of marching, still bike every weekend (and
will be commuting to work by bike once the MetroCard runs out -- good
for quads), used to jog lots until I pulled this obscure butt-muscle
(will be doing therapy for that soon), and being Asian, my calves are
really big, naturally.

Whatever. There's a difference between endurance and strength, but if you're
happy.

Quoted message said:

Quoted message said:

Whether a 16oz steak is enough, not enough, or too much depends
entirely on what else you are eating.

What I meant was in terms of protein. I do eat like a serving and a
half of Total cereal every day, and salads every other day, like.

Just wondering if ~16 oz./day is enough protein for the workout I
usually do.

Read my lips. Whether a 16oz steak is enough, not enough, or too much
depends entirely on what else you are eating. Oh, and what you weigh. And
what your goals are.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

"NYC XYZ" <[email hidden]> wrote in news:1113499584.669685.81720
@l41g2000cwc.googlegroups.com:

Quoted message said:

Steve Freides said:

Google "food composition" and you'll find the government's site. I
just took a quick look and whatever kind of steak I picked (there are
nearly endless varieties and detailed info available on each) had
80-some grams of protein for a 16 oz. portion.

Ah, thanks! 80 grams in a lb. of steak...cool!

Quoted message said:

If you read up on this, you'll find the minimum usually cited for an
adult male is around 50-60 grams per day, and the recommendation for
someone trying to add muscle size is 1 gram per pound of bodyweight. I
find 1 gram per kilogram of bodyweight good enough for me - I'm
interested in getting stronger but not interested in getting bigger.

Well, most folks say Lean Body Mass (LBM), and for me, that would be
like ~180 grams (at 5'11" my weight is 220 lbs.) -- I was wondering if
the workout I do justifies all meat. I ask 'cause, theoretically, if
I'm putting in the protein I need, then I wouldn't have any "waste,"
literally, right? I mean, ahem, I understand a lot of fecal matter is
excess protein....

You wish. The extra protein goes to making you fat.

There have been studies that show eating way over 1g/lb is counter-
productive, but you'd have to work pretty hard at it.

Quoted message said:

Quoted message said:

As to what constitutes stronger and your theory about being
psychologically more comfortable with a heavier weight, that's
certainly part of it, but strength is whatever you define it to be for
the purposes of this discussion. Most people consider one-rep maximum
strength on a particular lift a good measure.

So is curling a 100-lb. dumbbell once "strong" for someone 33, 5'11",
and 220-lbs.? I ask 'cause I'm curious how I "should" be "stacking up"
for my "class"...don't get me wrong, this is all really just fun and
games, still, but I'm just curious.

One man's opinion:
http://home.comcast.net/~joandbryce/hwgdami.htm

Quoted message said:

Quoted message said:

If you can move more
iron, you are really, truly stronger. Increased strength can be
achieved by adding muscle or by learning to better use the muscle
you've already got - the bar sitting on the floor or in the rack
doesn't know the difference.

Hmm..."better use the muscle"...how's that?? How does one "better use"
existing muscle to do more work (increase strength)??? Like, prime it
with a warm-up, etc.????

Layman's explanation: All the various muscle fibers have to twitch in
unison for maximum strength. That requires good coordination in your
nervous system. Training can increase the size of the muscle fibers, but
can also increase the efficiency of the CNS so that your existing muscle
works harder.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

"NYC XYZ" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Steve Freides said:

Google "food composition" and you'll find the government's site. I

just

Quoted message said:

took a quick look and whatever kind of steak I picked (there are

nearly

Quoted message said:

endless varieties and detailed info available on each) had 80-some

grams

Quoted message said:

of protein for a 16 oz. portion.

Ah, thanks! 80 grams in a lb. of steak...cool!

Like I said, there are many kinds of steak - look it up for yourself if
you want to see a closer match to whatever you're actually going to eat.
I just picked one kind of steak from the dozens listed.

Quoted message said:

Quoted message said:

If you read up on this, you'll find the minimum usually cited for an
adult male is around 50-60 grams per day, and the recommendation for
someone trying to add muscle size is 1 gram per pound of bodyweight.

I

Quoted message said:

find 1 gram per kilogram of bodyweight good enough for me - I'm
interested in getting stronger but not interested in getting bigger.

Well, most folks say Lean Body Mass (LBM), and for me, that would be
like ~180 grams (at 5'11" my weight is 220 lbs.) -- I was wondering if
the workout I do justifies all meat. I ask 'cause, theoretically, if
I'm putting in the protein I need, then I wouldn't have any "waste,"
literally, right? I mean, ahem, I understand a lot of fecal matter is
excess protein....

If you're looking to add size, you need to have excesses - excess
calories, excess protein, etc. If not, you don't.

Quoted message said:

Quoted message said:

As to what constitutes stronger and your theory about being
psychologically more comfortable with a heavier weight, that's
certainly part of it, but strength is whatever you define it to be
for the purposes of this discussion. Most people consider
one-rep maximum strength on a particular lift a good measure.

So is curling a 100-lb. dumbbell once "strong" for someone 33, 5'11",
and 220-lbs.? I ask 'cause I'm curious how I "should" be "stacking
up"
for my "class"...don't get me wrong, this is all really just fun and
games, still, but I'm just curious.

Beats me! I don't curl and I haven't a clue and, besides, there are all
kinds of form when curling. I think we'd have to see a video tape to
know what you're doing, or at least have you tell us whether you were
trying to be strict in form, meaning no movement in the rest of your
body except your lifting arm, or whether you were doing a cheat curl,
which is also a fine thing to do, but it's kind of like the relationship
between a strict press and a push press - different lifts and most
people can do more weight with the latter.

Quoted message said:

Quoted message said:

If you can move more
iron, you are really, truly stronger. Increased strength can be
achieved by adding muscle or by learning to better use the muscle

you've

Quoted message said:

already got - the bar sitting on the floor or in the rack doesn't

know

Quoted message said:

the difference.

Hmm..."better use the muscle"...how's that?? How does one "better
use"
existing muscle to do more work (increase strength)??? Like, prime it
with a warm-up, etc.????

Comrade, you need to read up on the Party a little. 🙂 There is a n
important skill/neurological component to strength. While I'm no
world-class lifter, I can deadlift 350 lbs. at a bodyweight of 148 lbs.
and 50 years of age, all the while being ridiculed for how skinny I
look. I assure you it's nothing to do with warmups. It's like learning
to play a musical instrument, a skill, in this case a skill at
generating a lot of muscle tension while using the proper form for each
lift.

http://www.kbnj.com/ptp.htm is a book at least a few mfw regulars have
read that talks about this in detail, and it's where I learned to lift.
"Power To The People!" is the book's name, and the author is Pavel
Tsatsouline.

-S-
http://www.kbnj.com

Quoted message said:

Quoted message said:

-S-
http://www.kbnj.com

In article <[email hidden]>,

NYC XYZ said:

Hi, All:

Is 16 oz. of steak a day good enough?

Good enough for what exactly?

--
Will Brink @ http://www.brinkzone.com/

On 14 Apr 2005 07:48:49 -0700, [email hidden] wrote in
misc.fitness.weights:

Quoted message said:

Quoted message said:

I'm

interested in getting stronger but not interested in getting bigger.>

Especially easy goal when you are a 4'6", fat, bald, loser. I mean
ANYTHING is a step up.

Weak. Steve is 5'7" and 97 pounds.

"John Hanson" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On 14 Apr 2005 07:48:49 -0700, [email hidden] wrote in
misc.fitness.weights:

Quoted message said:

Quoted message said:

I'm

interested in getting stronger but not interested in getting bigger.>

Especially easy goal when you are a 4'6", fat, bald, loser. I mean
ANYTHING is a step up.

Weak. Steve is 5'7" and 97 pounds.

I'm 98 lbs., John - c'mon, now, let's be fair.

-S-
http://www.kbnj.com

Quoted message said:

Is 16 oz. of steak a day good enough?

YES

Quoted message said:

**Free weights**

dumbbell curls:
50 lbs. at 3 sets of seven, five, four reps per arm
45 lbs. at 3 sets of five, four, three reps per arm
40 lbs. at 4 sets of five reps per arm

10 sets is an aerobics workout, rather
than a muscle building routine.

Quoted message said:

triceps extensions with dumbbells:
20 lbs. at three sets of ten, ten, eight reps per arm
15 lbs. at three sets of ten reps per arm

6 sets is an aerobics workout, rather
than a muscle building routine.
--
john gohde

In article <[email hidden]>,

Steve Freides said:

"John Hanson" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On 14 Apr 2005 07:48:49 -0700, [email hidden] wrote in
misc.fitness.weights:

Quoted message said:

>I'm
interested in getting stronger but not interested in getting bigger.>

Especially easy goal when you are a 4'6", fat, bald, loser. I mean
ANYTHING is a step up.

Weak. Steve is 5'7" and 97 pounds.

I'm 98 lbs., John - c'mon, now, let's be fair.

I thought you went from 97 to 98 when you stopped being a vegetarian.

Quoted message said:

-S-
http://www.kbnj.com

--
Will Brink @ http://www.brinkzone.com/