Perhaps, but you can do a full body workout ( that also includes some back and ab work ) in 45 minutes to 1 hour. Did you do a full body workout ?

Curious - how can just putting some additional emphasis on back and abs push your workout to 2 hours ?


What is the reason you take so much protein - 75 grams ? Wouldn't one post workout shake of protein be sufficient ?

Are you gearing up for a competition ?

hey guys whats bcaa?

' branched-chain amino acids ' or BCAA

ohh i see... thanks!!

is 5% too low or unhealthy? It would sure look great, depending on how difficult it will be to attain, I would like to get there. No, its not for competition, just for general fitness.

5% is great....if you like that deserted on an island with little or no food to eat look.

It's nice that you have a number in mind...but just move towards your goal and you'll know when you get there.

5% is really low. If you got sick it wouldn't leave you much reserve to work with. In fact, what if you took an airplane flight and they didn't serve a mid-flight meal? I'm not a fan of single digit %'s.

Generally speaking a ' healthy normal ' body fat for men is somewhere around 13% - 15%.

And, I'd put a ' low ' body fat % in the 10% - 13% range, and ' very low ' body fat % at around 7% - 10%...but those are just my distinctions, others may break it out differently..

Well, professional hockey players are among the most well conditioned athletes in the world and probably in the top 3 ( along with boxers and mixed martial artists ....IMO ) of well conditioned athletes...... in terms of overall ' general ' fitness....IMO.

Most professional hockey players are 'elite ' athletes in every sense of the word and need to optimize their athletic performance with respect to aerobic and anaerobic conditioning, strength, power, speed, quickness, etc..

That said, most professional hockey players have an average body fat % of around 9% - 10%.

Bodybuilders prepping for contests - ' competition ' - could easily be in the 3% - 5% range. In this case, the 5% body fat reflects a need to enhance and optimize the ' aesthetics ' of your body and not necessarily the athletic performance or fitness of your body.

alright, sounds great.

Thanks so much for the extremely helpful info...I'm already seeing a difference in just a few days. How many grams of protein should I consume post-workout?

Current research suggest about 20 grams is more then enough to help rebuild and give the body what it needs. Fact is, so long as you eat a healthy & whole balanced diet by days end, you'll be fine...but if you want to optimize and run with body-building theory, then within an hour (that mythical "window") bring 20 grams of protein to the stomach and when you wake up the next day, you'll be bigger then Arnold!

Nobody wants to believe it, but unless you're under extreme caloric restriction and going days without good protein, your muscles will build just fine. A recent clinical study had woman doing weights and eating as low as 800 calories: they still made gains in lean body mass (muscle).

I dunno....could it possibly be that some companies manufacture a protein powder or supplement and then suggest, through their own studies, that consuming their product will make you an Adonis?......

Take 2 guys, work 'em identically....have one slam the 20-grams of protein shake after the workout, have the other guy get his 20 grams throughout the day. By years end, I doubt you'd see any difference whatsoever. It's all marketing, hype & buzz. They can't sell you a healthy diet, but they sure can slap a steroid-ripped photoshopped enhanced picture on the front of a 5-gallon jug that's half-filled with some Whey-laiden BCAA-enhanced powder and charge you $70 for it.

Don't, don't believe, don't believe the hype!

FWIW, I drink a chocolate protein shake while I workout. I tell myself it's so I have the building-blocks to rebuild the muscle I'm working....but in reality I just love any chocolate drink, especially if it has one of those cute little umbrellas in it.