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[The Lamonster]

Going to do a high intensity workout with my trainer tonight, sets of things like burpees, jumping jacks, pushups etc.

My trainer just texted me to "carb load" 1 hour before our workout so I'll have more endurance. I thought carb loading was more like eating pasta the night before a marathon.

Is he misguided or am I?

 

[Petrie]

Bread and cereal are not "healthy"? lol There are no clean and dirty foods. A carb is a carb like someone else said, unless you're obese or diabetic the GI doesn't really matter as long as you're getting your micros.
And the guy is 47kg, he should just eat everything he sees tbh

He said he eats very healthy. Then listed off bread with jam, cereal, etc. He was not eating healthy.

And GI matters to everyone to a degree, to say otherwise shows a gross misunderstanding of how the human body functions.

A carb is not a carb. You're right there aren't just healthy foods and unhealthy foods, hence why I pointed out that his diet itself isn't healthy, and gave suggestions to balance it out. Each item on its own isn't terrible, but all together its not a healthy diet.

But again, a carb is not a carb. Our bodies are not that simple.

 

[Schuhu]

I'm 24, 65 kg, 175 cm. Two years ago I dropped about 17 kilos and stayed there till now. The thing is I'm less fat now but I look the same, just smaller.

What did you do back then? Seems like it worked out for you, so... just do that again and work a bit in the gym and you'll have your goal body?

 

[sphinx]

Thus fruits, sugar (half fructose half dextrose) aren't very beneficial when you are trying to fill muscle glycogen to make sure you have sufficient energy stored in your muscles.

I thought bananas and oranges were good mid-day snacks. are those bad too then?

 

[FallingEdge]

I thought bananas and oranges were good mid-day snacks. are those bad too then?

You are fine eating fruits. Just can't go crazy with them. Even when cutting, I like to eat a banana as a part of my pre/post meal.

 

[sphinx]

You are fine eating fruits. Just can't go crazy with them. Even when cutting, I like to eat a banana as a part of my pre/post meal.

yeah thought so as well, bananas are quite popular in my gym, whoever isn't drinking a shake has a banana, lol

 

[blackflag]

I thought bananas and oranges were good mid-day snacks. are those bad too then?

Yeah I never said it was bad. just different. I don't ever eat fruit other than a banana every once in awhile. It will give you immediate energy, not stored muscle energy.

 

[Brera]

I think some of you guys are starting to confuse the issue. No food is bad for you per se. People are now asking if Bananas and Oranges are ok!

Decide what you want from your body eg muscle gain, fat loss and then decide how you want to lose that weight for instance.

On a low carb diet, the Banana and Orange is bad for you. On a Low fat diet, the Banana and Orange is great for you!

 

[Vanz]

Wow guys thanks a lot for the awesome advice, like I said, you guys rock

Petrie It sucks that you have that influence man but i looks like you are doing fine so that's great

Well...I'm off to the grocery store

Things to buy:
Dried fruits
Lots of tuna
Veggies
Peanut Butter
Ham
Eggs
Olive Oil

I guess that's it, no more sugar, lots of protein, healthy fats and whole grains for carbs.

As for protein powder I guess I'll have to wait until next month, I'm not broke but I don't know if I can afford to buy it right now lol how can I replace the 2 shakes that you guys suggested? I guess a Tuna/chicken sandwich with a glass of milk should be okish?

 

[TheDarkStark]

You guys are over-analyzing carbs a bit. They're NOT all the same, but for somebody who only weighs 47kg (that's 103 lbs) he should just eat everything in sight. As long as he's getting a good amount of protein and calories the rest doesn't matter much.

If you're not gorging yourself on something, the GI and makeup of carbs has more to do with energy levels than weight loss/gain. Obviously if you're diabetic it's a whole other story.

Bottom line: Everything in moderation, you should try to get a good variety of different carbs/fats/proteins.

 

[Dash27]

That looks delicious. I will make it this week.

Yup highly recommended, tastes great.

You guys are over-analyzing carbs a bit. They're NOT all the same, but for somebody who only weighs 47kg (that's 103 lbs) he should just eat everything in sight. As long as he's getting a good amount of protein and calories the rest doesn't matter much.

My biggest nutrition rule when doing SS was first and foremost: Eat Enough Food.

So I agree that should be his focus. But if you're not going to eat particularly good stuff dont make it some toast and jelly. Eat a bacon cheeseburger or three.

 

[Noema]

This might be a long post but I need your help guys.
I want to improve my weird skinnyfat body shape.
I'm 24, 65 kg, 175 cm. Two years ago I dropped about 17 kilos and stayed there till now. The thing is I'm less fat now but I look the same, just smaller.
People tell me I'm already too skinny (people who haven't seen me without a shirt) but I know that isn't true, I even have confidence issues taking my shirt in front of my new girlfriend.

I just want to look "good" for once in my life.

My goal is to look like this:
http://i.imgur.com/5wbc9WI.png
http://i.imgur.com/Nv3wYaE.png

I currently look like this:
http://i.imgur.com/5nfCrkp.jpg

As you can see, most of my fat is located around my mid section, I can grab them and they feel like soft watery titties.

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.

http://m.neogaf.com/showthread.php?t=459109

My biggest nutrition rule when doing SS was first and foremost: Eat Enough Food.

So I agree that should be his focus. But if you're not going to eat particularly good stuff dont make it some toast and jelly. Eat a bacon cheeseburger or three.

Yup. This right here.

 

[blackflag]

Skinny fat people should bulk first. Seriously. They'll look way better in the end.

 

[FallingEdge]

This might be a long post but I need your help guys.
I want to improve my weird skinnyfat body shape.
I'm 24, 65 kg, 175 cm. Two years ago I dropped about 17 kilos and stayed there till now. The thing is I'm less fat now but I look the same, just smaller.
People tell me I'm already too skinny (people who haven't seen me without a shirt) but I know that isn't true, I even have confidence issues taking my shirt in front of my new girlfriend.

I just want to look "good" for once in my life.

My goal is to look like this:
http://i.imgur.com/5wbc9WI.png
http://i.imgur.com/Nv3wYaE.png

I currently look like this:
http://i.imgur.com/5nfCrkp.jpg

As you can see, most of my fat is located around my mid section, I can grab them and they feel like soft watery titties.

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.

Hopefully someone else can follow up on this but I would advise against the mindset of losing fat before trying to gain muscle. From your pic, you seem to be skinny fat and don't have enough muscle to show off even if you lose all the fat. So while you may not be interested in strength training, there are lots of positives that come from SS (not just strength but mass as well).

 

[A More Normal Bird]

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.

I don't often weigh in on the aesthetic side of things, but here's what I think. Losing bodyfat isn't going to do much for your looks unless you're gunning for that POW ribcage and toothpicks image that Bale made so popular in The Machinist. You said it yourself, you're not fat, you're skinnyfat. Which means that you're bodyfat % is high because of an absence of muscle mass. The easiest way to change this is to increase muscle mass. You would look a lot better with 10 or so kgs more weight if even half of it is muscle. Your lovehandles, for example, seem to be so prominent because your rectus abdominus and external obliques are atrophied.

The problem is that it's quite difficult to promote growth as a skinnyfat person without actually getting strong in the first place. If you'd prefer to do a bodybuilding routine that's up to you, but your progress will be much quicker if you incorporate at least a few of the key compounds (perhaps deadlifts, bench press, overhead press and maybe hack squats) and progress them in a linear fashion.

 

[Petrie]

You guys are over-analyzing carbs a bit. They're NOT all the same, but for somebody who only weighs 47kg (that's 103 lbs) he should just eat everything in sight. As long as he's getting a good amount of protein and calories the rest doesn't matter much.

If you're not gorging yourself on something, the GI and makeup of carbs has more to do with energy levels than weight loss/gain. Obviously if you're diabetic it's a whole other story.

Bottom line: Everything in moderation, you should try to get a good variety of different carbs/fats/proteins.

The only point I was really making was the redundancy of the diet the poster thought was healthy:

Toast repeatedly
Cereal repeatedly
Rice
Potatoes
Pasta

With only a piece or 2 of meat a day. It was unhealthy because it relied too heavily on carbs. I wasn't demonizing the items themselves, just the sheer quantity of similar items. I'd wager he was getting 50g of protein and 300+g carbs per day.

If you're bulking, eat up boys!

(Seriously, I don't really care about strength training) .

Well you should get over that, because with that physique, you're going to need a strength program to build a base to work with before you'll make any real progress with a split or other routine. You need to give your body some strength to actually train with, otherwise you'll just spin your wheels and remain skinnyfat.

 

[Mully]

For the past month and a half, I've been messing around with my general routine. I went out too much, drank too much, and bartended too much. Each one negatively affected my sleeping patterns. I'm glad the Spring semester begins tomorrow and I'll have to force myself into a routine. I'm really excited to get back on the horse and simply focus on school and my lifts.

Speaking of lifts, I brushed up on 5/3/1 again this week and I noticed Wendler suggests using a trap bar for DLs. Does it really make that much of a difference?

PS.

I'm going to record myself doing squats later for form check. I haven't had any problems, but I'll probably need a few more pointers.

 

[EviLore]

This might be a long post but I need your help guys.
I want to improve my weird skinnyfat body shape.
I'm 24, 65 kg, 175 cm. Two years ago I dropped about 17 kilos and stayed there till now. The thing is I'm less fat now but I look the same, just smaller.
People tell me I'm already too skinny (people who haven't seen me without a shirt) but I know that isn't true, I even have confidence issues taking my shirt in front of my new girlfriend.

I just want to look "good" for once in my life.

My goal is to look like this:
http://i.imgur.com/5wbc9WI.png
http://i.imgur.com/Nv3wYaE.png

I currently look like this:
http://i.imgur.com/5nfCrkp.jpg

As you can see, most of my fat is located around my mid section, I can grab them and they feel like soft watery titties.

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.

You're a skeleton with a few pounds of body fat on top. Don't become a skeleton proper. Look at the muscular development in that first ideal photo you linked: compare his pecs to your pecs. You're not going to transform into that with fasted cardio. Gaining lean mass should be your #1 priority for aesthetics and everything else.

 

[blackflag]

Here's a good video explanation on why you should bulk first if skinny fat.

http://www.youtube.com/watch?feature=player_embedded&v=4GgbzzOZlaY

 

[Dash27]

The gym I'm going to doesn't have a squat rack, I can't do SS there (Seriously, I don't really care about strength training) so I would have to pick a body split routine.

I really want to lose more fat before attempting to gain muscle because having these lovehandles makes me REALLY uncomfortable. What would be the best approach in my case?
Should I start LeanGains and do some fasted cardio in the morning, then workout as usual at night?
Also, what body split routine do you guys recommend?
I'm open to all kinds of suggestions.

My suggestion would be post your diet. I think if you eat right, doing that plus pretty much anything will put you in the right direction. Then it's a matter of which is best to reach what you want.

I agree with the people saying SS is the way to go... however. It's almost february, warm weather will soon be here etc. I've found skinny fat people need to see themselves lean to realize they need to add mass. I was that guy once too

So yeah post the diet.

 

[Vanz]

Well, I'm bored so I thought I'd share some photos so you guys can see how pathetic my body looks and why I'm so desperate.

Here goes...I'm warning you, those pics are disgusting but I'm using them as my motivation

http://i.imgur.com/nzrKCVW.jpg
http://i.imgur.com/KVCaHDY.jpg
http://i.imgur.com/RYR0Rch.jpg


Tomorrow is my second day of SS and I'm kind of nervous lol

 

[blackflag]

Well, I'm bored so I thought I'd share some photos so you guys can see how pathetic my body looks and why I'm so desperate.

Here goes...I'm warning you, those pics are disgusting but I'm using them as my motivation

http://i.imgur.com/nzrKCVW.jpg
http://i.imgur.com/KVCaHDY.jpg
http://i.imgur.com/RYR0Rch.jpg


Tomorrow is my second day of SS and I'm kind of nervous lol

My reccomendation: Eat all the food...ALL OF IT.

Awesome that you are doing SS. That is the best way to start. Be awesome to see progress pics in a couple months, as long as you are eating enough.

 

[Noema]

Well, I'm bored so I thought I'd share some photos so you guys can see how pathetic my body looks and why I'm so desperate.

Here goes...I'm warning you, those pics are disgusting but I'm using them as my motivation

http://i.imgur.com/nzrKCVW.jpg
http://i.imgur.com/KVCaHDY.jpg
http://i.imgur.com/RYR0Rch.jpg


Tomorrow is my second day of SS and I'm kind of nervous lol

Welcome and congratulations on choosing SS.

Feel free to ask if you have any questions ad we'll help you in any way we can.

Be sure to post form videos, as soon as possible. Also remember that you can ask Mark Rippetoe himself for a form critique at his website startingstrength.com.

Good luck and may GOMAD be with you.

 

[Petrie]

Well, I'm bored so I thought I'd share some photos so you guys can see how pathetic my body looks and why I'm so desperate.

Here goes...I'm warning you, those pics are disgusting but I'm using them as my motivation

http://i.imgur.com/nzrKCVW.jpg
http://i.imgur.com/KVCaHDY.jpg
http://i.imgur.com/RYR0Rch.jpg


Tomorrow is my second day of SS and I'm kind of nervous lol

I've been there. 2 years ago that was me.

See me, jokingly flexing?



Here's me after a year of SS (about a year ago)

[URL=http://imageshack.us/photo/my-images/23/31162154925247443613920.jpg/]

Flexing and looking less silly.

No current pics, but that's what a year of SS got me to.


Eat. Eat. Eat more. Eat all the protein you can get your hands on. Seriously. SS and food will get you there.

 

[CrankyJay]

Things to buy:
Dried fruits

Can you find sugar free or lower sugar dried fruits? Otherwise I would probably limit this as they could be loaded with sugar. You don't want to sabotage your progress, do you? =P

edit: NVM, saw your pics...eat on, brother.

 

[FallingEdge]

I've been there. 2 years ago that was me.



See me, jokingly flexing?



Here's me after a year of SS (about a year ago)



Flexing and looking less silly.

No current pics, but that's what a year of SS got me to.


Eat. Eat. Eat more. Eat all the protein you can get your hands on. Seriously. SS and food will get you there.

god damn that is fantastic progress

 

[Petrie]

god damn that is fantastic progress

That's a combo of my OCD, Fitocracy, MyFitnessPal, and this thread. I treat the whole damn thing like one big RPG.

Nowhere near as impressive as some others here, but I started with a physique just like the posted asking, so figured I'd show a little motivation.

I'm so glad I found that old pic a few months ago though, anytime I doubt I'm accomplishing anything, just pull that shit up and BOOM! Confidence back!

 

[PBY]

Can you find sugar free or lower sugar dried fruits? Otherwise I would probably limit this as they could be loaded with sugar. You don't want to sabotage your progress, do you? =P

edit: NVM, saw your pics...eat on, brother.

Don't disagree progress wise, but for your health and heart sugar is terrible. Real fruit>dried fruit.

 

[SeanR1221]

Petrie do you ever want to go back in time and kick your old selfs ass?

 

[IceCold]

Looking at Revoh's goals I feel like he could benefit from doing something like p90x.

 

[EviLore]

Well, I'm bored so I thought I'd share some photos so you guys can see how pathetic my body looks and why I'm so desperate.

Here goes...I'm warning you, those pics are disgusting but I'm using them as my motivation

http://i.imgur.com/nzrKCVW.jpg
http://i.imgur.com/KVCaHDY.jpg
http://i.imgur.com/RYR0Rch.jpg


Tomorrow is my second day of SS and I'm kind of nervous lol

Just remember:

Beginning SS at too low a weight for the core lifts is fine since you'll make it up in a week; beginning SS at too high a weight for the core lifts is not fine since it can lead to frustration and injury. Make sure you start out at weights you can do your reps at comfortably with good form. It's all about maintaining that linear progress. Good form or not at all.

Other than that, just eat and rest and I'm sure you'll be happy with the results.

 

[Petrie]

Petrie do you ever want to go back in time and kick your old selfs ass?

Absolutely. So must wasted time.

But then I realize young me would've done all the wrong shit anyways, and then I'm glad I got into this when I was intelligent enough to do shit right.

Strangely it took being with the right woman to make me care about how I look. Before her I didn't give a shit, now I want to be healthy and look good because of her. Most guys I know do it to get girls, but that just wasn't me.

I still do it for me, and if she disappeared I'd probably hit the gym even harder, but you get my point.


The best thing hasn't been the physical gains though, it's what it's done for me mentally. My ability to set goals and achieve them, stay disciplined and focused, and prioritize long term happiness over short term fulfilment is the best thing training has given me. The physical stuff is a huge bonus.

 

[sphinx]

Petrie do you ever want to go back in time and kick your old selfs ass?

without a past, there would never be a future

putting a "before" side by side with an "after" feels sooooooo good, I am sure Petrie agrees.

 

[SeanR1221]

Going back to the conversation earlier, I'm actually glad I was gaining on a 2000 calorie, 25g carb diet. I've been in a few arguments in the weight loss thread, about how you can lose weight on low carb and eat AS MUCH as you want. I was then told that the 50g of carbs I was eating was too much, and less would do the trick. I look forward to the next excuse. I think the take home point is weight loss can be much more complex than some give it credit for when you get to a smaller size. If you're morbidly obese it's a different story.

Absolutely. So must wasted time.

But then I realize young me would've done all the wrong shit anyways, and then I'm glad I got into this when I was intelligent enough to do shit right.

Strangely it took being with the right woman to make me care about how I look. Before her I didn't give a shit, now I want to be healthy and look good because of her. Most guys I know do it to get girls, but that just wasn't me.

I still do it for me, and if she disappeared I'd probably hit the gym even harder, but you get my point.


The best thing hasn't been the physical gains though, it's what it's done for me mentally. My ability to set goals and achieve them, stay disciplined and focused, and prioritize long term happiness over short term fulfilment is the best thing training has given me. The physical stuff is a huge bonus.

I was that influence for my fiancé. She was definitely skinny fat. She'd still be eating fast food the majority of the week if I didn't turn her onto fitness.

 

[Vanz]

Wow Petrie that's some amazing progress, congratulations man, I really hope I can transform my horrible body someday.

Noema thank you! I'll try to record some videos but since I'm the new guy in the gym and I go alone it might be a bit tricky. I'm kind of shy lol.

Oh and guys, there were no dried fruits so I bought some almonds instead, way healthier, so it's a win win I guess?

So, after watching those terrible pics, do you guys think I really can transform my body? Everytime I look at the mirror I feel like I'm wasting my time and I'm doomed to be forever scrawny and weak

Oh and one last question, tomorrow after I finish my workout I should eat something high in protein right? A tuna sandwich would be enough? Or a handful of almonds?

Sorry for asking so many stupid questions but I'm really clueless and you guys know your stuff

 

[PBY]

Wow Petrie that's some amazing progress, congratulations man, I really hope I can transform my horrible body someday.

Noema thank you! I'll try to record some videos but since I'm the new guy in the gym and I go alone it might be a bit tricky. I'm kind of shy lol.

Oh and guys, there were no dried fruits so I bought some almonds instead, way healthier, so it's a win win I guess?

So, after watching those terrible pics, do you guys think I really can transform my body? Everytime I look at the mirror I feel like I'm wasting my time and I'm doomed to be forever scrawny and weak

Oh and one last question, tomorrow after I finish my workout I should eat something high in protein right? A tuna sandwich would be enough? Or a handful of almonds?

Sorry for asking so many stupid questions but I'm really clueless and you guys know your stuff

You need to eat a lot (id limit it too a lot of "good" food, but the basic premise is alot). IE you should probably have a tuna sandwich, a handful of almonds, AND a protein shake after you lift.

 

[Noema]

Looking at Revoh's goals I feel like he could benefit from doing something like p90x.

That's why I linked to that thread. SS is designed to make you strong, not however to make someone like an A&F model.

I don't mean this in an ill way; he just has different goals.

 

[bjb]

Randomly found this guy's site and transformation. Pretty decent work. But holy hell - he's hardly eating much.

http://www.scottysbody.com/index.php

 

[s7evn]

Just a quick question. How do you guys recommend cutting (reducing body fat right?) and how long is that process generally. I think I'm around 12-14% right now at around 190lbs.

Also are there any cheap diet plans out there for people in college looking to eat healthier. I've increased my vegetable and protein intake, but I'm not sure if I should cut more carbohydrates since I enjoy potatoes with my breakfasts (eggs, potatoes, and now sausage) and peanut butter on toast sometimes. I just have no idea what to buy at the grocery store to feed me for a week and a half at a time.

Thanks!

 

[Revoh]

Thanks for the responses guys.

What did you do back then? Seems like it worked out for you, so... just do that again and work a bit in the gym and you'll have your goal body?

I did keto and didn't workout at the time so I ended up like this.

Skinny fat people should bulk first. Seriously. They'll look way better in the end.

I'm afraid of getting fatter and fatter and revert back to were I was :S

Hopefully someone else can follow up on this but I would advise against the mindset of losing fat before trying to gain muscle. From your pic, you seem to be skinny fat and don't have enough muscle to show off even if you lose all the fat. So while you may not be interested in strength training, there are lots of positives that come from SS (not just strength but mass as well).

I don't often weigh in on the aesthetic side of things, but here's what I think. Losing bodyfat isn't going to do much for your looks unless you're gunning for that POW ribcage and toothpicks image that Bale made so popular in The Machinist. You said it yourself, you're not fat, you're skinnyfat. Which means that you're bodyfat % is high because of an absence of muscle mass. The easiest way to change this is to increase muscle mass. You would look a lot better with 10 or so kgs more weight if even half of it is muscle. Your lovehandles, for example, seem to be so prominent because your rectus abdominus and external obliques are atrophied.

The problem is that it's quite difficult to promote growth as a skinnyfat person without actually getting strong in the first place. If you'd prefer to do a bodybuilding routine that's up to you, but your progress will be much quicker if you incorporate at least a few of the key compounds (perhaps deadlifts, bench press, overhead press and maybe hack squats) and progress them in a linear fashion.

You're a skeleton with a few pounds of body fat on top. Don't become a skeleton proper. Look at the muscular development in that first ideal photo you linked: compare his pecs to your pecs. You're not going to transform into that with fasted cardio. Gaining lean mass should be your #1 priority for aesthetics and everything else.

Ouch. I'm taking notes so thanks, I guess I should really do a "clean bulk" for a few months then.

Well you should get over that, because with that physique, you're going to need a strength program to build a base to work with before you'll make any real progress with a split or other routine. You need to give your body some strength to actually train with, otherwise you'll just spin your wheels and remain skinnyfat.

I took another look around the gym and found a squat cage or something similar, so I guess I'll be doing SS.

My suggestion would be post your diet. I think if you eat right, doing that plus pretty much anything will put you in the right direction. Then it's a matter of which is best to reach what you want.

I agree with the people saying SS is the way to go... however. It's almost february, warm weather will soon be here etc. I've found skinny fat people need to see themselves lean to realize they need to add mass. I was that guy once too

So yeah post the diet.

I'm still working on my diet, tomorrow I'm going to the market to buy a few everything I need.

If I'm going to do SS should I eat more the days I workout and less on rest days? How many calories should my surplus be?

Thanks for the input everybody

 

[Noema]

You eat more everyday.

 

[PBY]

I'm still working on my diet, tomorrow I'm going to the market to buy a few everything I need.

If I'm going to do SS should I eat more the days I workout and less on rest days? How many calories should my surplus be?

Thanks for the input everybody

Getting my diet right was rough- the best thing I did was just not focus on counting calories, but just eating clean. I cut out pretty much all grains and most sugars from my diet, just really focused on eating meats, veggies, eggs, nuts, etc. My lift days were those were I might eat some small portion of grains. Really, the best way to think is to eliminate processed shit from your diet, and cook your own meals. If you need to eat out you can eat decently at places like Chipotle, for example, but its pricey.

Take that with a grain of salt, its just what worked for me.

edit: oh, and alot of protein shakes. I drink around 3 a day.

 

[cryptic]

BS. A carb is not a carb.

Fructose primarily refills liver glycogen.

Dextrose, starches, etc. refills muscle glycogen. (used for energy during lifting)

Fiber doesn't do either but is obviously very important if you like to poop.


Thus fruits, sugar (half fructose half dextrose) aren't very beneficial when you are trying to fill muscle glycogen to make sure you have sufficient energy stored in your muscles.

Also GI matters if you are insulin resistant or diabetic.


I understand IIFYM and somewhat agree for prople that aren't resistant or diabetic but to say "a carb is a carb" just shows lack of any understanding of the subject.

Please don't take an authoritive stance. There are copious studies showing fructose from fruit/ plain white sugar fill not only liver but muscle glycogen stores much faster than starch.

It is a paleo/primal derived myth that starch is the best option.

Here's one link just to prove the point.

"When 0.35 (low glucose: N = 5), 0.70 (medium glucose: N = 5), or 1.40 (high glucose: N = 5) g.kg-1 body weight of glucose were given orally at 0, 2, and 4 h after exercise, the rates of glycogen synthesis were (mean +/- SE) 2.1 +/- 0.5, 5.8 +/- 1.0, and 5.7 +/- 0.9 mmol.kg-1.h-1, respectively. When 0.70 g.kg-1 body weight of sucrose (medium sucrose: N = 5), or fructose (medium fructose: N = 7) was ingested accordingly, the rates were 6.2 +/- 0.5 and 3.2 +/- 0.7 mmol.kg-1.h-1"
http://ukpmc.ac.uk/abstract/MED/3316904

EDIT: Additional:
1.http://well.blogs.nytimes.com/2011/05/04/how-sugar-affects-the-body-in-motion/
2.http://www.ncbi.nlm.nih.gov/pubmed/21407126
3.http://www.ncbi.nlm.nih.gov/pubmed/18202575
4.http://www.ncbi.nlm.nih.gov/pubmed/11134101

A good talk from ray peat:
http://www.blogtalkradio.com/eastwe...ray-peat-glycemia-starch-and-sugar-in-context

 

[Dash27]

I'm still working on my diet, tomorrow I'm going to the market to buy a few everything I need.

If I'm going to do SS should I eat more the days I workout and less on rest days? How many calories should my surplus be?

Thanks for the input everybody

Dont over think the eating thing. Just keep in your mind that you need calories to build the muscle. If you want to track it though write down everything you eat for a few days. Post a day here and people can give advice again. You can use Fitday or similar to track calories if you want to.

I personally like to keep it simple. Eat a lot, never go hungry. Make sure you get enough protein and good fats. Take Starting Strength seriously, give it your best effort and you'll get great results. Do NOT worry about the weights and if they're too light at first, just keep progressing. When it gets heavy get tough, being a beast is mostly mental.

 

[PBY]

Dont over think the eating thing. Just keep in your mind that you need calories to build the muscle. If you want to track it though write down everything you eat for a few days. Post a day here and people can give advice again. You can use Fitday or similar to track calories if you want to.

I personally like to keep it simple. Eat a lot, never go hungry. Make sure you get enough protein and good fats. Take Starting Strength seriously, give it your best effort and you'll get great results. Do NOT worry about the weights and if they're too light at first, just keep progressing. When it gets heavy get tough, being a beast is mostly mental.

This is pretty good advice

 

[Eidan]

I guess I'll post a status update as well. Snapped some pictures real quick after work.

Not too much of a difference from where I was three months ago, which I expected. Around the holiday season my diet was all over the place (of all things, I lost 4 pounds), so I decided to eat with a bit more discipline. Hopefully that will yield results in the months to come.

I'm liking the new routine so far. As I said before, I merged the two upper body hypertrophy days (per Ice Cream Fitness's suggestion). Still fine tuning it a bit though.

 

[nismogrendel]

Question for you all. I think I'm in skinny fat range and get conflicting answers at every turn.

Some yt guys I watch say bulk from skinny fat. Some say get lean and then bulk.

I'm guessing I'm at like 30% body fat? (warning - man gut below

http://i.imgur.com/xQCnQ6P.jpg

Pics aren't great quality so here are measurements:

Arms: 14.25
Around belly : 37-38ish
Below belly: about the same, closer to 38

From Oct-late dec I was doing keto and eating about 1400 cals. Doing starting strength type workout and cardio during this time.

From Jan 1 - now I have been doing a plan with a friend that is pretty much starting strength and some other lifts added on top. Lift days are Mon/Thurs/Fri with some combo of these lifts: squats, cleans, snatches, bench, incline bench, seated row, overhead press, calf raises.

Cardio 2-3 days a week (except this week - none this week). Cardio is either a good pace jog for 3 miles or 30 mins on treadmill burning about 200-250 cals.

I eat around 2200-2300 cals right now. Still doing keto (65/30/5) ratios - not a fan of keto at all tho. Tired of cooking bacon, always feel like I'm eating bullshit (bacon, pepperoni, heavy cream, etc)

Most sites spit out 2700ish as a maintenance ammount for me. Stats I input to the calculators are:

29 years old
6'0"
200ish lb (201-203 depends on day)
Moderate activity level / 4 workouts a week

If I go with bulk, I was thinking about 3000 cals/day?
If I go with more cutting, stick with this 2200/day?

Any input is appreciated, have gotten good advice in this thread before.

 

[Mully]

Joining in on the show off results pics. This is after one cycle of 5/3/1. Finished Week 1 of Cycle 2 tonight with legs.

Warmup Squats (105X5, 135X5, 155X3)
Squats (175X5, 195X5, 225X12)
BBB Squats(5 Sets of 135X10)
Leg Curls (5 Sets of 110X12)
Bench Press (1 Set of 135X22)

 

[_Isaac]

You guys all look great. I can't wait to get my fat ass to something even remotely resembling those results.

My left hip is hurting a tiny bit from the squats today. I guess I should start filming myself to check out my form.

 

[MrOogieBoogie]

Guy deep squats 462lbs @ 20 reps with no belt or wraps

Jesus...