diet reassurance...

[coffee-guy]

about your bmr.... it doesnt sound like you calculated it correctly... that sounds more like your RMR (resting metabolic rate). i say that cause when i used to weigh less than you (i was 165--plus i'm 5'10) my BMR using a competent calculator came out to be 2700. and i dont really have a fast metabolism and im not all that active besides the gym. so my advice with your calorie levels is to stick with 3500 for 2 weeks when you start. if you gain signifantly more than one pound per week at that level, cut calories. also, remember to figure in water gain when you look at the weight changes.

good luck

Everything Glowalla said is right on. I also used YJ's formula and your actual BMR is 3124 so you'll need 3500 easy and from looking at your pictures you could probably go a little higher soon after that. I don't know how the 1900 number didn't jump out at me but nevertheless good luck.

[Taylor]

ya, taylor give it up--you're harboring a bodybuilding.com-esque myth here.

athletes have much higher levels of protein breakdown and thus much higher utility for larger amounts of protein.

though 390g of course is not necessary for even the most strenuously trained 170lb athlete.

no

who says this guy is an athlete? i personally don't consider working out for an hour 3 times a day very strenuous....maybe he works out more who knows, but by his 3 sentences he says he works out 3 times a day

i'm saying 390g, and you agree....so whats the problem? quit acting like a know it all when your saying the same exact thing i just said

it should be common sense when your kidney's have 3 times what they need to process daily they are going to eventually fail on you

[Taylor]

When people start consuming too much protein (over 2.0 g/kg/d), the extra protein can become a stressful stimulus for the kidney. This is even more of a concern as we get older and our organs are less efficient and effective.

Very high levels of dietary protein have also been correlated with increased urinary calcium excretion. The loss of calcium through urine could potentially be harmful for bone turnover, with the added risk of osteoporosis. Finally, protein requires vitamin B6 in order to be metabolized and ultimately utilized in the body. Very high levels of dietary protein increase the requirement for this B vitamin.

http://www.thedoctorwillseeyounow.co...ion/protein_2/

[Shibby]

As we said before, athletes performing weight bearing type of exercises don't need extra protein and, therefore, won't need to take calcium or B vitamin supplements, provided that they eat a well balanced diet. Indeed, weight-bearing exercise, in itself, helps prevent bone loss.

^Well this was taken from that same article and we all know this isn't true. How many of us have achived our goals with only .8g of protiend per lb of body weight. You picked one piece out of the article to try and prove your point. But you are not paying attention to key words. "Can" "potentially" and the main one talked about here "typical american". Nothing proving it can, only that we should be aware of the possibilties. We should be aware of these things, but you shouldn't state it as a fact, unless you have facts to back it up.

[infiniti1982]

Ya, all I'm saying is that your argument is not based on any facts or reliable studies. I hear shit like this all the time in the gym: protein shakes give you cancer, drinking water during a workout helps wash the lactic acid off muscles, higher reps lengthen and 'tone' muscles. All of these myths are of the same ilk. im not interested in starting some type of war here, so i'll stop posting on this thread from now on.

[infiniti1982]

And compared to you, I am a know it all. I dont have to pretend.

[Taylor]

i say consuming 390g of protein everyday is stupid if you don't way somewhere around 350lbs or more...if your 170lbs consuming that much protein its stupid its not smart

people disagree if you want, but i would NOT recommend this guy consume that much excess protein...you shouldnt need a study to prove that it isn't smart

we all know if you snort 5lbs of cocaine its not going to do good things, its common sense...or atleast it should be

[BBAddict]

OK, we all agreed that 390gms was too much--why are you still fighting over it? I think stating that it will render your kidneys useless might be an exaggeration. However, for the point of this thread--which in case you forgot was to help this guy establish a diet--I think it is clear from what we know that somewhere closer to 1.5gms/lb body weight would be a lot closer to where he needs to be.

I agree with whoever said replace some of the protein with clean carbs and that will be a good start. In a bulking diet, most people require significant carbs. From your current wt, I'd guess you're not particularly carb sensitive, so go get some brown rice, sweet potatoes, rolled oats and let the bulking begin!

[cryptonomicon]

Here is another question, how do you take shakes with you to work? What kind of bottle do you use, and do you mix them there or at home, etc?

[infiniti1982]

First off-- only have shakes as an ultimate last resort. There are tons of other portable food options that don't need refridgeration. Buy a packet (easier than the cans) of tuna and bring some whole wheat bread to work. Even more portable would be too make your own oatmeal protein bars. The recipe basically calls for oatmeal, peanut butter, honey, eggs, and protein powder and you cook that shit up and have a good meal on the go. Look for that recipe in the Recipes section of this site, it should be there.

If you can only do the shakes, then buy a shaker bottle from superior research. i think its like 3 bucks... and you can make shakes easily at work.

[BBAddict]

When I make shakes at the gym, I just put the powder in one of those snack size ziploc baggies then mix it up at the gym after the workout. Just throw it in a shaker and shake away!

[cryptonomicon]

So I bought 2 shakers:

http://www.bodybuilding.com/store/shaker.html

I may be a real idiot here, but is what you do, put the stuff in it, add water till it's like 3/4 full, then shake? Not only does the fucking thing leak all over, it doesn't get rid of all the clumps...

[Shibby]

I have never tried a shaker that made a bit of difference.

[BBAddict]

I guess it depends on the mix. I never have clumps and my shakers don't leak, so I guess I don't know what the problem is. Make sure you have enough water for the amount of powder you're using--just follow the directions on the container.

"Order yours today and enjoy the luxury of a nice, convenient, leak-free shaker cup! " --from the site you bought this from. Maybe they'll replace your cup if it leaks.