Originally Posted by Saul Good (Post 9357965)

Does anyone have any advice/recommendations on protein powders? How many grams per day?

I've been told I need one gram per pound of body weight per day, but holy shit...that's a ton. I'm 166 pounds. What are some of the bigger guys in the weight loss thread supposed to do? Seriously, you've got guys over there who weigh around four bills. Are they just supposed to pour they entire container into a give gallon bucket of water and slam it?

That's 13 scoops a day of that shit for just under 400 grams of protein.

Originally Posted by BigCatDaddy (Post 9358787)

I'm busting balls to hit a 400lb bench this year. I had the same goal last year but tore my rotator cuff and couldnt bench from about Feb to October. I'm probably back up to 360-365 right now.

Originally Posted by el borracho (Post 9363771)

Did you have surgery on the shoulder or just wait it out?

Originally Posted by Silock (Post 9363733)

Drop the weight by 20% and work back up slowly, like 2% per week. Don't overtrain chest. 5 reps or less per set, no more than 3 working sets twice a week.

That should help. Make sure you're getting enough protein and calories. And sleep.

Originally Posted by Omaha (Post 9364296)

Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.

Originally Posted by Silock (Post 9364339)

It also helps to have a spotter. That way, you can up the weight without worrying about missing the lift and killing yourself.

Originally Posted by Omaha (Post 9365504)

I just had a one on one session at my crossfit box. They taught me how to do a front squat. I'd never tried one before this. It felt pretty good. At the end of the lesson, I did a workout.

8 front squats
8 burpees

As many rounds as possible in 5 minutes.

I would have gotten 4 rounds but I got a few 'no reps' for not breaking parallel on the squat. It was fun. I'm really liking this so far. I can't wait to get through these lessons and start the real workouts.

Originally Posted by Omaha (Post 9364296)

Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.

Originally Posted by ChiefsOne (Post 9365518)

They will kick your ass, every time!

Originally Posted by el borracho (Post 9363768)

Well, for one thing I wouldn't recommend ingesting more than 50 grams of protein at a time (I have heard it is difficult for your body to process). The other thing is that you want your supplements to, you know, supplement your diet. If you want to ingest 200 grams of protein, I would suggest that the majority of it come from actual food- not protein shakes. I've found alternating shakes with solid food to be a good system but I wouldn't base my intake on shakes alone.

Originally Posted by Omaha (Post 9367041)

They told me I would be very sore today. I'm not at all. Maybe they just assume most people never squat.

Originally Posted by ChiefsOne (Post 9368302)

Probably because they thought it was your first time, or that you hadn't been working out. I wasn't exactly meaning sore, just a butt kicking workout most of the time. If it's not kicked, then speed it up. One of the reason I love it is you don't do the same workouts week after week, it's different every day and wore out most every time. I did CF for 2.5 years, didn't get sore much, but usually was pretty fatigued at the end. Working my way back after a torn rotator cuff.

Originally Posted by BigCatDaddy (Post 9365521)

You might give the slingshot a try. It's great for overload training.

www.howmuchyabench.net