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[ezrarh]

To Whelan-

18 lbs of muscle in 3 months is near impossible even for a brand new trainee. However, as long as you're lifting heavy weights you will see a noticeable difference. If your weight change is correct, that looks like you're on a decent pace. 0.7 kgs is just about right I think, it's hard to gain more than 2 pounds of muscle a month. I would continue to do what you're doing if things are progressing for you. Although, if you want to just gain more muscle, you could cut down the cardio and circuit training and just do heavy lifting 3 or 4 times a week.

 

[CrankyJay]

I need help cutting down on my fat. I don't know enough foods that are high-protein/low-fat. I am struggling to get enough protein with out supplementing or going WAY over my calorie and fat restrictions.

What are your restrictions?

 

[Booties]

What are your restrictions?

2500 Calories
~180 g protein
~70 g fat

 

[ezrarh]

I need help cutting down on my fat. I don't know enough foods that are high-protein/low-fat. I am struggling to get enough protein with out supplementing or going WAY over my calorie and fat restrictions.

Why are you restricted by fat? Good fats won't get you fat in moderation. What are you eating now?

edit: basic cheap things with good protein to fat ratio would be stuff like tuna in water (7:1 protein to fat ratio), or salmon (3:1), 1% milk (3:1).

Chick peas and lentils are also great for protein / fat ratio.

 

[CrankyJay]

2500 Calories
~180 g protein
~70 g fat

What about carbs?

The way you have this mapped out you allow for about 300 grams of carbs

 

[Cudder]

2500 Calories
~180 g protein
~70 g fat

Damn, you're complaining about getting enough protein with a 2500cal per day diet?

I'm cutting at about 1970cal per day, and I need to get in 215g of protein.

 

[Booties]

Damn, you're complaining about getting enough protein with a 2500cal per day diet?

I'm cutting at about 1970cal per day, and I need to get in 215g of protein.

I'm not trying to lose weight, just burn some fat and build lean muscle.

What about carbs?

The way you have this mapped out you allow for about 300 grams of carbs

The guide I've been following doesn't have much to say about carbs except to have at least 100g/day which isn't a problem. I think I'll consume at least 200/day. Sometimes 300 if I'm not trying hard enough.

 

[CrankyJay]

I'm not trying to lose weight, just burn some fat and build lean muscle.



The guide I've been following doesn't have much to say about carbs except to have at least 100g/day which isn't a problem. I think I'll consume at least 200/day. Sometimes 300 if I'm not trying hard enough.

Can you give us some examples of carbs you have been eating?

 

[Srsly]

I'm not trying to lose weight, just burn some fat and build lean muscle.



The guide I've been following doesn't have much to say about carbs except to have at least 100g/day which isn't a problem. I think I'll consume at least 200/day. Sometimes 300 if I'm not trying hard enough.

Uh, just cut back on carbs and you won't have to worry about fat. There's no reason for most people to be eating 300g/carbs per day

 

[Booties]

Uh, just cut back on carbs and you won't have to worry about fat. There's no reason for most people to be eating 300g/carbs per day

I don't think I need that many either, but I don't think letting my fat go towards 100g is a good idea. I mean it doesn't really fit with my routine and my goals. It just seems the more protein I take in the more fat I eat.

 

[Srsly]

I don't think I need that many either, but I don't think letting my fat go towards 100g is a good idea.

Don't be a clown. There's nothing wrong with eating 100g of fat. It's not going to magically make you fat or cause your arteries to become clogged.

 

[SquiddyCracker]

Didn't someone post just a couple of pages ago some research or something that suggested that you should up your protein drastically if you want to lose fat-weight while working to gain muscle-weight through heavy lifting?

 

[Booties]

Don't be a clown. There's nothing wrong with eating 100g of fat. It's not going to magically make you fat or cause your arteries to become clogged.

I know I may just be freaking out because I just read a few articles about fat loss, but for a sustained diet for a few months it seems like it can be really important. I my resting heart rate is usually 50 or just under, and I can sustain over 180 for a while easily. So I'm not worried about my heart health or metabolism. I just want to control it better and know more foods to help do so.

Didn't someone post just a couple of pages ago some research or something that suggested that you should up your protein drastically if you want to lose fat-weight while working to gain muscle-weight through heavy lifting?

That sounds like everything I ever read. Don't need a research article to tell me that. 180g is about 1g/lbs for me. I am debating powders now, and seeing if I can reach this goal without them. I'd like to go to 220 g/day without too much supplement.

Why not cut some carbs?

I will, but don't I need more protein?

 

[cuevas. PhD.]

I need help cutting down on my fat. I don't know enough foods that are high-protein/low-fat. I am struggling to get enough protein with out supplementing or going WAY over my calorie and fat restrictions.

Why not cut some carbs?

 

[ezrarh]

Didn't someone post just a couple of pages ago some research or something that suggested that you should up your protein drastically if you want to lose fat-weight while working to gain muscle-weight through heavy lifting?

I missed that part but there's a growing sentiment around here and elsewhere that if you want to gain muscle and lose fat, intermittent fasting is the way to go whether that's the leangains method or eat stop eat or the warrior diet is up to you.

 

[MjFrancis]

I missed that part but there's a growing sentiment around here and elsewhere that if you want to gain muscle and lose fat, intermittent fasting is the way to go whether that's the leangains method or eat stop eat or the warrior diet is up to you.

It's also pertinent to keep in mind that body recomposition is also the "slow and steady" option and that there's a potential to spin your wheels if you consistently eat too much or too little. Intermittent fasting is also not a magic bullet, but icing on the cake for an otherwise sound diet. Nutrient timing is less important than what you eat (or if you want to look at it another way, macronutrient ratios).

 

[balddemon]

So who's making the new ot? Seems like this one flew by...

Is mr city gonna do it again?

 

[Whelan]

To Whelan-

18 lbs of muscle in 3 months is near impossible even for a brand new trainee. However, as long as you're lifting heavy weights you will see a noticeable difference. If your weight change is correct, that looks like you're on a decent pace. 0.7 kgs is just about right I think, it's hard to gain more than 2 pounds of muscle a month. I would continue to do what you're doing if things are progressing for you. Although, if you want to just gain more muscle, you could cut down the cardio and circuit training and just do heavy lifting 3 or 4 times a week.

Thanks ezrarh. Appreciate the advice. I'll continue the eating and rasing the weights each week.

 

[SeanR1221]

So who's making the new ot? Seems like this one flew by...

Is mr city gonna do it again?

Title needs to have "Squatting in the curl rack" somewhere.

 

[grumble]

Title needs to have "Squatting in the curl rack" somewhere.

And Tough Love, which this thread is full of haha

 

[Future PhaZe]

It's crazy how many women thing lifting is unattractive. A woman that squats is so attractive..

 

[SquiddyCracker]

I missed that part but there's a growing sentiment around here and elsewhere that if you want to gain muscle and lose fat, intermittent fasting is the way to go whether that's the leangains method or eat stop eat or the warrior diet is up to you.

Found it:
http://www.neogaf.com/forum/showpost.php?p=48715458&postcount=19277

Daily energy intake affects protein needs. As stated by Butterfield (9): “… when energy balance is negative, an intake of protein as high as 2 g × kg body weight−1 × d−1 may be inadequate to maintain N equilibrium.” That is, on a low calorie intake, even fairly large amounts of protein may not be enough. Butterfield (9) also demonstrated that as one adds more and more daily kilocalories above his requirement, he tends to experience better and better nitrogen retention. This is not a new concept. Data from Chiang and Huang (12) illustrated that for each 15% increase in kilocalories intake, nitrogen retention progressively increased. Specifically, at a fixed protein intake of 1.2 g/kg daily, there were incremental increases in nitrogen retention with greater kilocalories consumption. At maintenance energy intake, 15% above maintenance energy and at 30% above, nitrogen balance increased from 7.2 to 23.8 to 33.3 mg N × kg−1 × d−1 in the ascending calorie series and decreased from 27.8 to 17.6 to 4.8 mg N × kg−1 × d−1 in the descending series. These classic data are corroborated by overfeeding studies by Roberts et al. (46) and Bouchard and Tremblay (6), in which nonlifters exhibited a body protein deposition of 13–33% of 1,000 kcal daily surpluses. Note that these are nonathletes.

Although energy surplus alone is not sufficient for optimized muscle protein synthesis, this is a practical point of which coaches and athletes should stay cognizant. Many athletes undereat or skip meals (31), a fact that would hamper muscular gains.

Which I interpreted as you needing to drastically up your protein intake the lower your calorie intake goes, and if it goes low enough not even that will help.

It's crazy how many women thing lifting is unattractive. A woman that squats is so attractive..

Rationalization to cover that they fear doing heavy exercises I imagine.
Those women would rather just plonk their butt down on a cardio machine everyday for an hour.

 

[Booties]

Can you give us some examples of carbs you have been eating?

Totally missed this post.

I've been eating a bit of bread and cereals. I usually have a sandwich for lunch, some toast or a bagel or cereal for breakfast, a cliff bar or something similar as a snack, potatoes with dinner, and an apple or something when I need something.

 

[MjFrancis]

So who's making the new ot? Seems like this one flew by...

Is mr city gonna do it again?

I feel the OP needs to be edited down to 1-3 posts. Pared down to the essentials. The bodyweight part of the OP could probably be covered in 1-2 paragraphs alone.

 

[SquiddyCracker]

I personally think the OP needs to be edited down to 1-3 posts. Pared down to the essentials. The bodyweight part of the OP could probably be covered in 1-2 paragraphs.

You could always post a more detailed guide in posts throughout the thread, linked to in the OP.

 

[_Isaac]

Title needs to have "Squatting in the curl rack" somewhere.

I could've sworn that was mentioned in the previous one.

 

[SeanR1221]

I feel the OP needs to be edited down to 1-3 posts. Pared down to the essentials. The bodyweight part of the OP could probably be covered in 1-2 paragraphs alone.

I agree with this. Will make it much easier for new people to read.

I could've sworn that was mentioned in the previous one.

;___;

 

[Srsly]

Found it:
http://www.neogaf.com/forum/showpost.php?p=48715458&postcount=19277



Which I interpreted as you needing to drastically up your protein intake the lower your calorie intake goes, and if it goes low enough not even that will help.

Keep in mind that the study was done in people who aren't doing resistance training and resistance training massively increases protein retention, even in a calorie deficit (not to say that it is easy to gain muscle on a cut -- if your bf is low and/or you aren't a beginner or perhaps intermediate, it's nearly impossible) but I would still consume a lot of protein on a cut even if I was resistance training to err on the side of caution and maximize thermogenesis, satiety and protein synthesis.

 

[blackflag]

Uh, just cut back on carbs and you won't have to worry about fat. There's no reason for most people to be eating 300g/carbs per day

Yep, you should see much better fat loss from lowering carbs instead of fat.

 

[Noema]

Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters

 

[rando14]

Fitness |OT5| Intermitent Farting, Wrist Curls and Hammer Strength Machine Spotters

lol oh yeah

 

[velociraptor]

Is overall caloric intake more important than macros? I obviously need to eat more calories (haven't gained any weight over the past month). However, I would still like to be as lean as possible. But I will probably have to eat 300g of carbs a day to reach my target of 2600 calories a day.

70g fat, 300g carbs, 200g protein = 2630 calories.

But apprently, carbs are bad, and cause fat gain. Not sure what to think. Currently I eat less than 200g of carbs and I haven't gained anything. Carbs are the only macro that I can easily increase tbh.

Maybe I should only eat carbs pre and post workout? Or does eating vast quantities of carbs in a small time frame elicit an insulin spike which will transport said carbohydrates to adipose tissue?

 

[Eidan]

It's crazy how many women thing lifting is unattractive. A woman that squats is so attractive..

It's amazing how many of them think that if they pick up a weight heavier than 5lbs they'll turn into Ronnie Coleman.

 

[sphinx]

The thing with the current OP is that its mostly helpful for people with some level of knowledge and awareness. A beginner with zero knowledge wanting to start doing exercise today will find the current OP overwhelming, it's way too much information.

it's hard. Good luck to those doing the next OP.

 

[bjb]

I don't find the OP overwhelming at all unless there's GAFFers who don't read at a fifth grade level.

Which given some of the threads / posts witnessed here daily it's a huge possibility.

 

[SeanR1221]

Did my good deed for the day. Bought an actual tbar handle accessory and I'm donating it to my gym.

 

[_Isaac]

The thing with the current OP is that its mostly helpful for people with some level of knowledge and awareness. A beginner with zero knowledge wanting to start doing exercise today will find the current OP overwhelming, it's way too much information.

it's hard. Good luck to those doing the next OP.

I had/have no knowledge and awareness, and I really really appreciated that the OP was so long and full of information. I will agree that it can look overwhelming, but I just found it helpful in the end.

 

[Petrie]

Damn, between my shoulder injury and flu, the amount of strength lost on my chin ups is staggering. Depressing.

 

[Noema]

Damn, between my shoulder injury and flu, the amount of strength lost on my chin ups is staggering. Depressing.

Don't feel discouraged. It'll come back really quickly.

 

[sphinx]

I don't find the OP overwhelming at all unless there's GAFFers who don't read at a fifth grade level.

Which given some of the threads / posts witnessed here daily it's a huge possibility.

doesn't have anything to do with reading comprehension. Beginners want to know what to lift, and how often so they can get in good shape... just that, they don't want to learn about nutrition, the different proved programs, the differences between exercises, etc.

all of a sudden, they are confronted with the fact that they have plenty of stuff to learn before they can properly start lifting and that can be discouraging for some.

I am not saying they are right and that the OP should be changed in order to please people who don't want to learn. I am just saying that's the way it is.

Either people are genuinely interested and will stick around and learn over a period of time the intricacies of the OP or they'll diss it and do whatever they want.

 

[theytookourjobz]

http://youtu.be/jtLia8RDlY8

594# jerk

 

[Cudder]

Is overall caloric intake more important than macros? I obviously need to eat more calories (haven't gained any weight over the past month). However, I would still like to be as lean as possible. But I will probably have to eat 300g of carbs a day to reach my target of 2600 calories a day.

70g fat, 300g carbs, 200g protein = 2630 calories.

But apprently, carbs are bad, and cause fat gain. Not sure what to think. Currently I eat less than 200g of carbs and I haven't gained anything. Carbs are the only macro that I can easily increase tbh.

Maybe I should only eat carbs pre and post workout? Or does eating vast quantities of carbs in a small time frame elicit an insulin spike which will transport said carbohydrates to adipose tissue?

There are good and bad carbs, just like there are good And bad fats and proteins. See below.

Totally missed this post.

I've been eating a bit of bread and cereals. I usually have a sandwich for lunch, some toast or a bagel or cereal for breakfast, a cliff bar or something similar as a snack, potatoes with dinner, and an apple or something when I need something.

What kind of bread/bagel/cereals are you having? It matters. White bread and kids cereal are simple carbs, they're fast digesting and will make you feel hungrier sooner. You need more complex carbs.

 

[SeanR1221]

Got that protein bread today, in flatbread form.

 

[Szu]

Damn, between my shoulder injury and flu, the amount of strength lost on my chin ups is staggering. Depressing.

Don't worry, man, a good amount of us has been there at some point. You'll bounce back.

You'll just have to keep your chin up.

 

[blackflag]

Starting my cut today.

I'll start with 2,500 calories and go from there if needed.

260-300g protein and carbs and fat will vary since I'm going to cycle carbs.

 

[Imm0rt4l]

Damn, between my shoulder injury and flu, the amount of strength lost on my chin ups is staggering. Depressing.

Strength comes back really fast. You'll be alright.

 

[Kyaw]

How the fuck do you lose strength from 6 days ago?

I benched 65kg, full reps and everything, last week Wednesday and today I can't even do 5 reps of 65kg, let alone 67.5kg.

My eating wasn't the best, there's that. It's so discouraging when it was going so well.
I'm going to up my calorie intake and try again.

 

[velociraptor]

How the fuck do you lose strength from 6 days ago?

I benched 65kg, full reps and everything, last week Wednesday and today I can't even do 5 reps of 65kg, let alone 67.5kg.

My eating wasn't the best, there's that. It's so discouraging when it was going so well.
I'm going to up my calorie intake and try again.

Have the same issue. A month ago I benched 67kg for 5 reps without any issues. Last week, I only barely managed 63kg for 8 reps.

 

[SeanR1221]

Starting my cut today.

I'll start with 2,500 calories and go from there if needed.

260-300g protein and carbs and fat will vary since I'm going to cycle carbs.

Good luck. How long do you think you'll do it for??

How the fuck do you lose strength from 6 days ago?

I benched 65kg, full reps and everything, last week Wednesday and today I can't even do 5 reps of 65kg, let alone 67.5kg.

My eating wasn't the best, there's that. It's so discouraging when it was going so well.
I'm going to up my calorie intake and try again.

Improper eating and sleep.

 

[velociraptor]

There are good and bad carbs, just like there are good And bad fats and proteins. See below.


What kind of bread/bagel/cereals are you having? It matters. White bread and kids cereal are simple carbs, they're fast digesting and will make you feel hungrier sooner. You need more complex carbs.

So is it okay to eat 300g of carbs on training days?