2 questions

[leatherface]

Ok I have 2 questions, first off....When in a cutting phase(I only plan on losing 1lb a week tops), what should be my protein/carb/fat ratio? something like 40/40/20?

also

What are the primary and secondary muscle groups used in arm wrestling? Just curious. Thanks

 

[ZGzaZ]

ratios are useless, if you want to lose that much a week, just drop around 400 cals a day of your daily intake....dont get caught up with ratios, just get your protein, carbs postworkout and cut overall cals slightly.

 

[casualbb]

First, shoot for 1 g/lb bodyweight of protein. Multiply that by 4 cal/gram to get the amount of calories from that protein. So, say you weigh 180:

180 g/protein X 4 cal/gram = 720 Calories from protein

Split the rest between carbs and fat, with at least 50 g of carbs occurring post-workout to replenish glycogen.

So, say you've picked a reasonable caloric deficit. For our 180 lb. guy, this might be 2000 cal/day.

720 calories of that is protein, so 35% of your calories from protein. That leaves 65% of 2000 calories to split between carbs and fat. I suggest you go more carb-heavy for the sake of glycogen. So let's go 40% carbs and 25% fat.

That would give you 800 calories from carbs, or 200 g of carbs (at 4 cal/gram), and 480 calories from fat, or about 55 g of fat (at 9 cal/gram).

So there's a reasonable 35/40/25 ratio.

-casualbb

 

[skaman607]

I tink your rotator cuffs play a big role

 

[leatherface]

blah, rotator cuffs play a big role in arm wrestling!! mine suck heh. I always though biceps were the main muscle group, and delts were secondary?

 

[leatherface]

And on my cutting thing, right now i get about 4000 calories a day, but I'm getting too much sugar and sat. fat. So mainly I just want to clean that up and only cut back a couple hundred. I dont want to lose any strength, and im not doing a major cut, just losing a few lbs Ok thanks, any input is appreciated!

 

[collegiateLifter]

i think hand strength is big time. even with fairly bad technique, if you can squeeze the hell out of your opponents hand, crush it, and bend the wrist back, you aren't gonna lose.

 

[DrBones]

Work the hell out of your cuffs.... I hurt my rotator cuffs a couple times arm wrestling.... do lots of cuban rotations... and external rotation excercises

 

[leatherface]

cuban rotations... and external rotation excercises

How do you do those?

 

[PolishHammer1977]

The best thing to concentrate on for arm wrestling is your tendon strength. Use lifts that stree the tendons in your forearm the most.
I learned this from a guy who does it for money. He had huge hands and forearms. Average body.