From the QWA website:http:
The 2009 Australian National Club Championships Webcast
See all of the action LIVE at http://www.awcast.com/view?3kq=kgndx4
Commencing at 09:00am Saturday March 28th, Australian Eastern Standard Time. In EST, that's Friday, March 27th at 7:00PM.
FYI, LBH will NOT be open this Friday evening.
Thursday, March 26, 2009
Sunday, March 8, 2009
Protein Requirements for Strength and Power Athletes
"So here’s my recommendation, strength/power athletes should aim for 1.5 g/lb protein per day (again, this is about 3.3 g/kg for the metrically inclined). So for a 200 lb strength/power athlete, that’s 300 grams of protein per day. For a 300 lber, that’s 450 grams per day."
From Lyle MacDonald.
Full article with backing info, studies, reasoning, etc., here.
From Lyle MacDonald.
| Meal Plan for 300 g/day Intake | Meal Plan for 450 g/day Intake | |
| Meal 1 | 2 whole eggs, 4 egg white, 1/2 cup shredded 2% cheese, 1 cup 1% milk | 3 whole eggs, 4 egg whites, 3 cup shredded 2% cheese, 1.5 cups 1% milk |
| Meal 2 | 5 oz. chicken breast, 1/2 cup cheese | 7.5 oz. chicken breast, 3/4 cup cheese |
| Meal 3 | 8.5 oz. ground beef | 12.5 oz. ground beef |
| Meal 4 | 5 oz. canned tuna, 1/2 cup 2% cottage cheese | 7.5 oz canned tuna, 3/4 cup 2% cottage cheese |
| Meal 5 | 5 oz. chicken breast, 2 cups 1% milk | 7.5 oz. chicken breast, 1 cup 2% cheese, 1 cup milk |
| Meal 6 | 1 cup 2% cottage cheese, 30 grams protein powder | 1.5 cups 2% cottage cheese, 45 grams protein powder |
Full article with backing info, studies, reasoning, etc., here.
Wednesday, March 4, 2009
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