3 Fat Chicks on a Diet Weight Loss Community - Calories & macros when lifting

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I am not even on the same planet as the amount of protein I should be eating (in general, but definitely not for regular heavy lifting). :/

I do heavy lifting 3 days a week and cardio/cross-training on my off days. I try to eat around 1700 on lifting days and 1400 on non-lifting days. I try to keep a balance of 30% protein, 40% carbs, and 30% fat on all days. Give or take a few percentage points.

Quote:

Originally Posted by DietVet (Post 4405692)

There's some new research indicating that higher reps are good for hypertrophy (building muscle)*, BUT you still have to be lifting heavy. That's really the crucial thing: whether you're doing shorter sets or longer sets, you need to be close to exhausted at the end of each set (and eating enough to sustain muscle development).

One option is to mix it up (they call this 'periodization'). Do 2x12 one day, 4x6 the next, then 3x10, or etc. This is a bit tricky because you have to know how to shift the weights around to lift heavy for each of the rep schemes, but it's kind of fun and effective.

The newest NROL book begins with longer sets--15 I think. I was confused by this and asked about it on the NROL board. Lou Schuler (the author) responded and explained about it. This is what he wrote:

You can read the entire thread here: http://www.jpfitness.com/showthread.php?t=50544

This is really helpful. Thank you!