Nutrition EDU

There was so much information that I now have to split into multiple post

The same questions come back over and over again so I wanted to make an EDU about it. Feel free to add a comment or PM me if there are mistakes or stuff to add. I might add links to some resources or to my sources, just ask for it and I’ll look it up and add it. If there are terms you don’t understand, use Google and Wikipedia, this crazy website for geeks () THEN ask questions.

A huge influence on your progress will be your nutrition. Training is usually the one thing people talk about but nutrition is almost always overlooked. People know how many miles per gallon their car does, but now how much cals they have to eat to maintain their weight. Some people can get amazing results in spite of what they’re doing (eating, training, etc). We shouldn’t try to do what they do. Genetics doesn’t mean that you can’t do anything about it, it means that you’ll have to work harder to get it. Part of being what you want to be is doing stuff you don’t really want to do.

It’s also not necessary to get some food every 2-3 hours. As long as you’re getting at least 3-4 “feedings” (both meals and snacks) everyday, it’s fine. Continue reading Nutrition EDU

nutrition education FAQ

First off, there are only 3 possible goals related to fitness. They include:

increasing muscle

decreasing fat

increasing performance (running faster/longer, lifting more weight, ect)

It is impossible to shrink fat in just one part of your body Ie you can’t “tone” your arms or stomach. You can only lose fat everwhere or nowhere. You can however, gain muscle in just one spot. Losing fat can be done relatively fast, however gaining muscle takes a long ass time, and ladies, you are never going to get “big and bulky,” especially without steriods, so go out and lift.

If you want to achieve any of these three goals, you need to exercise and eat right. Both are required if you want to make real progress.

Diet

Read this first

This will give you a rough idea of what foods are “good” vs. “bad.” Though these are not really absolutes. Ideally you want to be eating “clean” meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc ). Also it is very important to drink plenty of water throughout the day, forget the sodas.

Next figure your maintence calories:

Go to and figure up you body fat percentage (ignore the rest for now).

[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake

{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)

Where RMR = 10 x (LBM in lbs) + 500

And Activity Factors =

1.2-1.3 for Very Light (bed rest)

1.5-1.6 for Light (office work/watching TV)

1.6-1.7 for Moderate (some activity during day)

1.9-2.1 for Heavy (labor type work)

TEF (thermic effect of food)= 10-15% X RMR
so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories

If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.

Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.

You protien and calories for the day should be split into 5-6 smaller meals throughout the day. Each meal should have some protein.

To key to getting your diet fixed, is preparation. If you have lots of good food sitting around and no shitty food, you’ll be less likely to eat shitty food.
Routines

First off, doing heavy free weight compound movements ( and ) will do more for you than almost anything else, regardless of your goals. This includes you women! Try to avoid the machines (cables not included) they restrict your movement and do not allow you to work your stabilizers. Weak stabilizers = more injuries. Free weights are your friend. Just doing curls and bench isn’t going to do it either.
There are a variety of suitable routines here

You want a basic split routine of 3-5 days using different body parts each day. Trying to do a full body routine generally leads to overtraining.

You can go here and look up each exercise to see what they are how how to do them.

for more animated gifs

Abs: working your abs isn’t going to make your gut go away. You can only shrink fat all over your body, not in just one place. Here is some ab info though

Bulking (gaining muscle)

Are you skinny? Go here:

Cutting (losing fat)

Are you fat?

To lose fat (hence get the fat off your abs so you can see them) you must bring in less calories than you are using in a day. If you are cutting you should intake about .85 X your maintenance calories or 2890 in the example above.
Generally it is advised that you Cut no more than 500 calories below your maintenance level. If you try to starve yourself you will make it harder to lose weight.

HIIT

If you are in shape, most people here would recommend you do HIIT (High Intensity Interval Training) where you work out at high intensities for short intervals (who would have imagined?) This technique burns a much more fat then slow cardio.

Interval training may increase cardiovascular endurence more than medium intensity slowmo cardio

Keto (atkins, southbeach, etc)

If you are extremely obese or you are in a hurry to loose weight keto may be for you. In keto you cut our carbs and as a result burn a higher percentage of fat for energy. Most of us will generally advise you to try a targeted ketogenic diet or one where you periodically load up on carbs, as opposed to pure atkin’s style. Many people also have a lot of success with just cutting out simple carbs (sugar) and keeping overall carbs to a reasonable level, without going into ketosis (100-150g of carbs/day).

Some of the mistakes people make on keto include not getting enough fat, not getting enough calories, and eating to much protein. It is not necissary to do keto to lose weight. If you start eating clean and bring the overall carbs down to a reasonable level, you will do fine, it will just take longer. Also be carefull on keto and limit high intensity work.

If you are skinny/fat bulk first then cut. It will be easier.

Working out at home

It’s best to just suck it up and go to the gym, but if you can’t:

Again stay away from machines if possible (bowflex).

You can also put together an excellent gym at home for very little money. All you really need is a good adjustable bench (decline and incline) and some dumbells which can all be had for < $200. When you get more money you can add on a standard 300lb barbell set for < $150 and a rack/cage for ~$250. Play it again sports usually has pretty good deals and they will negotiate. Garage sales are a great place to find equipment especially in August at college towns. An excellent cage can be made from 2×4’s and some pipe for < $75, link to come when mine is finished.

Nutrition Facts, tracking your diet

Go to and keep track of what you eat (note, the fitday numbers are often way off, so it’s best to put in the nutrition info yourself). This info will be helpful if you aren’t getting the results you want and need advice. At you can get nutrition data.
Suppliments

And finally there is no magic pill or magic powder. It will take a long ass time to make real progress, however if you going to be around for a long ass time you might as well be in good shape.

A word of caution: do your research before taking a supplement. There are a lot of things out there that could be potentially dangerous and there is no indication on the label as to the side effects. You can walk into GNC and come out with anabolic steroids stronger than anything available in the 70’s and not even know it. M1t comes to mind.
GNC is overpriced. The stuff you get at the supermarket will probably taste like ass and be over priced as well.

If you search around you will get a feel for what brands most people use, so you don’t buy something that tastes like ass and doesn’t work.

Given that, chocolate Optimum whey is the favorite around here for the money (10lbs at a time).

If your lactose intolerant try lactaide or dairy ease 2% instead of milk. Stay away from soy and soy milk
Creatine

Creatine is a performance enhancer, and will only help you if you are working out. It’s best to take pre or post workout with carbs (dextrose ie gatorade). Some creatine already has the carbs.

A bit of advice to all you New Year’s resolution people. Don’t go out tomorrow and try to run 10 miles, do a full body workout, and eat 10 cans of tuna. Take a step at a time and try to do just a little more than you did the day before. Start by going to the gym a couple times a week, add 30g’s of protein to your diet, and cut out the cokes. When you’ve got that under control, ramp it up a notch. You’ll be less likely to give it up.ne anal clarification – HIIT doesn’t burn a greater percentage of fat than low-intensity, it burns a greater amount of total fat.