WHEN I'M LOOKING TO PUT ON MASS AND THICKNESS I INCLUDE MORE BEEF, DARK TURKEY AND CHICKEN LEG MEAT, LIKE THESE 2- ROAST TURKEY DRUMSTICKSCOVERED WITH ORGANIC VEGETABLES WHICH CONSIST OF BROCCOLI SPEARS, FRESH SLICED TOMATOES, ASPARAGUS SPEARS, CELERY CUBES, YELLOW SQUASH, YUKON GOLD POTATOES, AND STRING BEAN SLICES, 2 TABLES SPOONS OF UNFILTERED OLIVE-OIL, 1/2 CUP OF WATER. COOK AT 375 FOR 1 HR. START WITH A PREHEATED OVEN SET ON BAKE AT 400. MY SEASONING OF SEA SALT, SPIKE, GARLIC, SAUTED ONION MIX IS POURED OVER CONTENTS AFTER THE FIRST 30 MINUTES OF COOKING .YUMMY !YUMMY.
DIARY OF THE BLACK PRINCE
ONE DIETARY FACTOR WHICH COULD CAUSE YOU TO BECOME SUSCEPTIBLE TO OVER TRAINING IS NOT GETTING ENOUGH PROTEIN. THIS IS A KEY COMPONENT IN RETAINING MUSCLE AND PROVIDING ADEQUATE AMINO -ACID TO THE AMINO ACID POOL WITHIN YOUR BODY. IF YOU ARE CONCERNED THAT TOO MUCH PROTEIN IS BAD FOR YOU, DON'T BE. IT’S NOT UNCOMMON FOR YOUNG AND OLD BODYBUILDERS/ATHLETES TO BE MISLEAD BY A DOCTOR OR TRAINER. IT’S NOT UNCOMMON FOR YOUNG BODYBUILDERS TO BE SET ASTRAY BY THEIR FRIEND BASE GROUP AND DIETITIANS TELLING THEM THAT TOO MUCH PROTEIN CAN DAMAGE YOUR KIDNEYS. THERE HAS BEEN NO STUDY DONE TO MY KNOWLEDGE THAT PROTEIN CAUSES ANY TYPE OF KIDNEY DAMAGE IN HEALTHY INDIVIDUALS. YOU HAVE TO KEEP IN MIND THE DAILY REQUIREMENTS IS BASED ON INACTIVE PEOPLE, NOT ATHLETES AND BODYBUILDERS. PROTEIN IS THE MOST IMPORTANT NUTRIENT FOR BODYBUILDERS/ WHO WANT TO BUILD MUSCLE. I BELIEVE IN SPREADING MY PROTEIN OVER 6/8 MEALS. EATING ANY THING LESS THAN THAT
AMOUNT FOR YOUR BODY WEIGHT YOU WILL HIT PLATEAUS IN YOUR LEAN BODY MASS GAINS. I HAVE SEEN TRAINEES MAKE CHANGES IN THEIR PHYSIQUE GOING FROM 3 MEALS TO 6 MEALS A DAY AND IT'S AN INCREDIBLE CHANGE. YOU HAVE TO KEEP IN MIND THE PROTEIN HAS TO BE FROM A LOW-FAT AND HIGH QUALITY SOURCES, LIKE CHICKEN, TURKEY BREAST, EGG WHITES, FISH AND HIGH QUALITY PROTEIN SUPPLEMENTS LIKE JARROW'S AMINO ACIDS AND GLYCEMIC PROTEIN POWDER. IN ORDER TO INDUCE MUSCLES TO RESPONDS, YOU HAVE TO MAXIMALLY STRESS THEM WITH HVY WEIGHT RESISTANCE, USING THE HVY /DAY LIGHT DAY SYSTEMS. A POOL OF AMINO ACIDS MUST BE PRESENT TO AID IN THE TISSUE REPAIR. IF YOUR EATING PLAN IS LACKING IN PROTEIN YOU CAN TRAIN DAY IN AND DAY OUT, POUNDING THE WEIGHTS AS YOU DESIRE , AND I GUARANTEE YOU WONT SEE ANY MUSCLE GROWTH AND DEVELOPMENT. ONE CRITERIA PEOPLE USE TO GAUGE IF THEY ARE OVER TRAINED OR NOT IS THEIR ABILITY TO RECUPERATE. IF YOUR PROTEIN IS INADEQUATE, RECUPERATION IS AFFECTED, SO IT’S EASY TO SEE HOW SOME PEOPLE COULD MISTAKENLY THINK THEIR WEIGHT TRAINING AND NOT THEIR EATING PLAN, IS THE CAUSE OF OVER-TRAINING. EAT MORE PROTEIN
‘’KING OF MUSCLE GROWTH’’.
PEACE , ROBBY
13 comments:
Hey RR,
Totally agree!
After eating alot of red meat (mega protein) my body feels awesome!
Sometimes when I let my protein fall, it makes me lazy.
Thanks for the tips.
Much respect,
FJ
High protein intake seems to be the norm - from the 60's and 70's to today. Robby, during your 40 years of training, did anyone around you suffer from kidney stones? Thanks.
SEVERAL OF THE GUYS BACK FROM THE OLD DAYS HAVE SUFFERED SOME KIND OF KIDNEY, HEART OR TRAUMA. I'VE ALWAYS LOWERED MY PROTEIN INTAKE THE LAST 2 MONTHS BEFORE A SHOW AND INCREASED MY GLUTAMINE, CREATINE, SUPPLEMENTS AND HERBAL FORMULAS TO ACHIEVE THAT DENSE, THICK, MUSCULAR LOOK WITH DEEP SEPARATION. THAT'S THE WINNERS LOOK.
RR
Friends,
According to most Physiology experts, the requirement for protein is as follows.
1gm/Kg for the avg. person
1-2 gms/lb for the athlete.
Bodybuilders are unique, and require the higher end of the protein spectrum. Drinking water faithfully tens to avoid any Kidney problems.
Dr. Stan
Just wanted to say, Ian Duckett raves about you all the time so I came to read your blog.
Some really strong, inspirational views, keep it up :-)
Flick Williams, UK
FW- IAN IS A WARRIOR WITH A FOCUSED MINDSET WHO WORKS HARD AND HAS MASTERED HIMSELF AND IS PASSIONATE ABOUT LIFE AND WHAT HE'S DOING. HE STILL WANTS TO LEARN. THAT'S WHY HE'S BOOKED HIMSELF AGAIN TO MY MASTER CLASS HERE IN VENICE, LA. HE IS TOTALLY COMMITTED TO THE GAME OF BODYBUILDING - DRIVEN. IF I DO 20 REPS WITH 1000 LBS ON THE LEG PRESS, IAN, ALL 150 LBS OF PURE MUSCLE, WILL NOT CHANGE THE WEIGHT. I LOVE TO TRAIN AND WORK WITH HIM - A TRUE MASTER OF THE GAME.
RR
FJ AND CHRIS,
400 GRMS OF PROTEIN MIGHT BE THE NORM, BUT BODYBUILDING IS NOT FOR THE WEAK OF MIND, BODY AND SPIRIT. UNTIL YOU COME TO MY MASTER CLASS, THAT'S WHEN YOUR HARD WORK BEGINS, WITH CORRECT TRAINING TECHNIQUES, BODY POSITIONS AND KEEPING YOUR MEALS ON TIME. ONLY THEN WILL THOSE 400 GRMS OF PROTEIN BECOME MUSCLE TISSUE. WORKING ON THE SEVEN MANDATORY POSES AFTER TREADMILL WORK IS A CHALLENGE. THIS IS SOMETHING CHAMPION COMPETITORS SHOULD DO TWICE A DAY, THAT'S THE MINDSET OF A WINNER.
RR
Univ studies have shown that 2-3 times your body wt is when kidney problems could start...lower cholesterol choices are important when taking in that much protein.A person should only take in 300mg of cholesterol a day a 6 oz skinless chicken breast has 80...thats only 35-40 protein.One yolk has 215 mg.
its is well known now that dosnt matter in how many meals you get in your macros... 1 meal or 8 meal..dosnt matter... i gained muscle by eating all my macros in a 6- 8 hour window and thn fast on water(himalayan salt or celtic sea salt added) for 16- 18 hours...
ANONYMOUS
THE PROTEIN I CONSUME WEIGHED OUT TO 4 OZS. CHICKEN, TURKEY, FISH EVERYTHING EATEN HELP ADD UP THE PROTEIN AMOUNT.I NEVER HAD ANY KIDNEY, LIVER, HEART ISSUES IN 68 YRS. MEASURED MOUNTS MAKE THE DIFFERENCE. SMALL MEALS .
PAUL, DO UNDERSTAND MEASURED AMOUNT MEANS LESS STRESS ON THE DIGESTIVE SYSTEM LIVER, KIDNEY, AND HEART. EVERY MEAL? I CONSUME IS WEIGHED OUT SO WHEN. THE NEXT MEAL COMES I AM HUNGRY. WATER 30 MINUTES BEFORE MEALS INCREASES THE DIGESTIVE SYSTEM. SPEED UP YOUR METABOLISM BEFORE THE MEAL. WATER IS THE KEY TO A SUCCESSFUL BODYBUILDER BEING HEALTHY.
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