Curious about general users nutrition paths.

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December 27, 2018

Stats 5'5" 167.5lbs appx 23.5%bf just guessing I'll measure again and weigh myself to use the navy method.

Workout is a mix of RPT/leangains. Current lifts - no 1RM just where I'm at this week before moving up to the next weight.

  • Bench - 175lbs x 5

  • Squat - 215lbs x 6

  • Deadlift - 220lbs x 6

  • OHP - 100lbs x 4

  • BB row - 125lbs x 7

I am aware that my lifts are low and weak. It's a work in progress.

Been told to follow keto. Already following IF but going to start IIFYM and IF then follow for a few weeks. I'm wanting something sustainable.

I know keto has shown to give good results.

I believe most diets are just creating a calorie deficit to lose and surplus to gain.

Curious of the experience of others and their experiences with different nutrition styles.

Post Information
Title Curious about general users nutrition paths.
Author ParaXilo
Upvotes 7
Comments 39
Date 27 December 2018 08:05 PM UTC (2 years ago)
Subreddit askMRP
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[–]RedPill-BlackLotusRed Beret5 points6 points  (1 child) | Copy

The best diet is one you can stick to. It's a hamster battle. Everyone is giving solid advice so I'll just add in something that has helped me get very very shredded.

15 min before eat each meal throw 2 protein powder scoops of psyllium husk into 750ml of water and chug it. After the 15 min is over eat your meal. It can make a bagel and apple feel like Thanksgiving dinner.

[–]3legsbetter2 points3 points  (0 children) | Copy

It's a hamster battle.

This is a great way to phrase it. You can't get around thermodynamics, but there are a million competing ways to cut. You just need to do whatever it takes to see it through.

[–]justpickanyusernameRed Beret2 points3 points  (2 children) | Copy

Eat whole foods and look up bodybuilding diets. The general consensus is pretty similar across the board. Clean proteins, complex carbs, healthy fats etc. Don't waver from these core foods much. Too many people convince themselves the Doritos or soda that they drink doesn't count because they ate a salad for lunch. The Doritos and soda don't count when you ate perfectly clean for an entire week.

It is a process, but as a general rule, if you want to bulk eat at a surplus. If you want to lose fat then you eat at a small deficit. As long as they are clean whole foods that meet your macros you will be fine.

Also, what you are doing in the gym will build different physiques. Strongman eat and lift a certain way. A bodybuilder will eat and train a certain way. An ironman athlete will eat and train a certain way.

Figure out the physique you are trying to attain and go for it. Make sure that each workout you get stronger, faster, or have more stamina. There are no shortcuts.

[–]ParaXilo[S] 0 points1 point  (1 child) | Copy

There are no shortcuts.

This much I'm aware of. Strength isn't my goal and building a lean and ripped frame is what I'm hearing toward. I'll put something together. I'd like to include some workouts tailored toward BJJ but fat loss is gonna come first.

[–]pridebrah0 points1 point  (0 children) | Copy

Without going on a long training tangent, an easy thing you can do to benefit both your physique and BJJ training is just to add more unilateral movements. More lunges, bulgarian squats, 1-arm DB presses, 1-arm rows etc. Grappling is such a dynamic sport that puts us in a lot of unbalanced positions while also causing us to overwork certain body parts more than others. More work utilizing 1 limb at a time is a simple way to improve your durability for grappling while also balancing out your physique. More reps in the 10-20 range on these movements for muscular endurance (BJJ) and volume for hypertrophy (physique) as well.

[–]Reach180Red Beret4 points5 points  (1 child) | Copy

Sustainable for me was counting calories and macros. Diet is 95+% behavior. Unless you have an underlying medical condition, it doesn't really matter which you choose.

You can stack any of the other diets on top of calories and macros if it makes things easier to wrap your head around. For example, I'd rather eat a big ass 1200 calorie meal than two smaller ones, so IF was good for me in that way. It won't make you lose more weight though.

You must track calories & macros until you are certain of your ability to nail them every day. Really all that matters.

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

Then that's what I'll do. Track and IF.

[–]FoxShitNasty832 points3 points  (0 children) | Copy

I wanted to get to 15% body fat before bulking back up then cutting etc... But I spent a year fucking around and my lifts suck and still do. What is working right now for me is eating maintenance calories + 300 then recalculate every so often and add another 300 calories when lifts stall. Go more by what you see in the mirror because if you cut without adding muscle you will end up scary skeleton. I did start out close to what you are now and yes your going to need muscle to stand out because like me you are a shorty.

We are all different and you need to experiment and find what works for you. Track calories and macros and report back in oys then you will get solid advice from bros in the know.

[–]FreeKeandre5 points6 points  (3 children) | Copy

Check out a book called The starch solution. It's great, talks about how keto is trash for the body. I lost 110 pounds bc of that book.

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

Good to know I'll check it out. Good job on the weight loss.

[–]z2a1-90 points1 point  (0 children) | Copy


[–]VeganRunnerUk0 points1 point  (0 children) | Copy

I second this. Haven’t read the book yet but I’ve seen a lot of Dr Mcdougals stuff. I also read the china study. That opened my eyes a lot. Good effort on the weight loss.

[–]BobbyPeruRed Beret1 point2 points  (4 children) | Copy

Decide whether you want muscle gains and the cut or Vice versa. Each person is different. For me, bulking and then staying the same while continuing to add muscle has worked. You are fat, so my gut tells me you don’t have the discipline to bulk and then cut so....

[–]Frosteecat0 points1 point  (2 children) | Copy

I've been eating generally cleaner with a focus on more protein and lifting for my exercise exclusively. I'm adding muscle and apparently losing fat as my weight is going down a bit every week.

I feel like I'm bulking but just eating cleaner/better.

If i continue to lift and want to drop some weight/tone, what kind of cardio would you recommend? I'm leaning towards sprints or bag work. I hate running. I'd like to stay strong/big vs. too lean, ultimately. Any suggestions?

[–]BobbyPeruRed Beret1 point2 points  (1 child) | Copy

If i continue to lift and want to drop some weight/tone, what kind of cardio would you recommend?

I prefer to overlap at the end of weight workout. For example, if you’re doing shoulders and traps, keep doing some shoulder military press and front/side raises with lighter weight as you move into your trap workout. Also, add in a couple planks and crunches all in the last 15 -20 Minutes of your workouts . It will get your heart pounding for cardio and add muscle at the same time.

[–]Frosteecat0 points1 point  (0 children) | Copy

Sounds solid, thanks.

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

I lack discipline in general Bobby. It's something I'm not proud of. I think my goal is gonna be to track with MFP and adjust. If I can make it a habit like I have working out I'm sure I'll have some success.

[–]screechhaterRed Beret1 point2 points  (1 child) | Copy

Cut all the shit out.

Calories in calories out.

Once you get control of placing “clean” in your mouth, the easier it becomes.

What really kicks it into high gear is cardio at morning with no food or 3 hours with no food. Lift like fucking crazy and hit the 7 days a week cardio to burn the shit off all the while bulking.

It’s work to burn the excess fat concentrated on it, and concentrating on putting on the muscle Both are do able

Nutrition has got to be clean until you clear all the excess fat. Then you can have a cheat meal once a week. As you get the metabolism working on fat burn then you can go to the feeding trough, but don’t get back into the habit of shit

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

Appreciate the input. Cardio has lacked I'll add it back.

[–]red-sfpplusHard Core Red2 points3 points  (14 children) | Copy

I eat anything and everything in front of my face all day long. If I could eat in my sleep I would.

You have a single choice to make.

Loose weight or increase lifts.

Body recomps are unlikely for noobs and difficult for joocy bros like me.

You are short and fat. That is a one two punch in my book. Cut then worry about lifts.

[–]Acerp3214 points5 points  (0 children) | Copy

Pretty sure noobs can recoup like crazy. Otherwise I’m right there with you. Go one direction or the other. Fretting over some fluff only ever held me back.

I set on a path and gradually go that direction without calorie counting bc I hate shit, and it makes me compulsive. I’ve added over 100lbs to my squat this year. Gained 20 lbs. closer to an advanced lifter but legs were lacking.

[–]redismyfuture1 point2 points  (4 children) | Copy

This. I cut fat first before worrying about rep maxes.

Don't be the gym bro who can lift but has a gut bigger than the pregnant chick failing to do Pilates.

[–]Reach180Red Beret4 points5 points  (1 child) | Copy

Nice false dichotomy. +1

I'll take Hulk Hogan's body over skinny marathon abs guy 100% of the time.

[–]redismyfuture-1 points0 points  (0 children) | Copy

Now there's a false dichotomy if I've ever seen one.

Just saying, one can have pecs AND abs.

[–]red-sfpplusHard Core Red1 point2 points  (1 child) | Copy

Fuck you.

[–]redismyfuture2 points3 points  (0 children) | Copy


[–]RedPill-BlackLotusRed Beret1 point2 points  (3 children) | Copy

Do you really never lean out? Not even for the summer? My abbs are gone, I'm trying to gain weight and its killing me.

[–]red-sfpplusHard Core Red1 point2 points  (2 children) | Copy

I do not have abs. Lol. Perma bulk.

I cut down to a two pack at best.

[–]3legsbetter0 points1 point  (1 child) | Copy

I'm sure I saw a photo of you with abs. And a freaky grin. Right?

[–]red-sfpplusHard Core Red1 point2 points  (0 children) | Copy

Maybe a single “ab” 🤣

Grin is on point thou. 😎

[–]ParaXilo[S] 0 points1 point  (3 children) | Copy

You are short and fat. That is a one two punch in my book. Cut then worry about lifts.

Fair point.

[–]red-sfpplusHard Core Red0 points1 point  (2 children) | Copy

Be careful. There is a ton of false broscience ITT.

When//if you start lifting heavy. 2/3/4 plates and higher, no carbs will simply not work anymore.

You have to eat big to get big. And you have to lift heavy to get big. Lifting heavy requires eating at surplus. Do it as clean as possibly.

[–]Thisismyusername1100[🍰] 0 points1 point  (0 children) | Copy

Mark Bell would disagree?

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

I was gonna keep it simple for now. Eat clean, track, hit my set macro goals, lift, and adjust every couple of weeks.

[–]robertwservice19740 points1 point  (1 child) | Copy

I’ve been on zero carb (carnivore) for the past 7 weeks. Currently losing weight and my lifts are still increasing. I eat whenever I’m hungry and don’t count calories.

If you’re interested, there is more information on the subreddit, r/zerocarb.

[–]ParaXilo[S] 0 points1 point  (0 children) | Copy

Seen it. I'll keep it in mind.

[–]Kpwn880 points1 point  (2 children) | Copy

Keto is only good for short periods of time when you are trying to lose fat. If you are trying to bulk up, it's easier when you are hovering closer to 20% bf because it sheds as you build muscle. I would eat healthy, but keep the carbs in your diet until you are ready to focus on cutting, then go keto.

[–]ParaXilo[S] 1 point2 points  (1 child) | Copy

I was reading that recently by a couple of bodybuilding competitors. As they got closer to shows they slowly took out carbs in order to shed off fat. Thanks.

[–]pridebrah0 points1 point  (0 children) | Copy

Carbs vs no carbs doesn't matter as much as just being in a caloric deficit. In fact, you should try to keep as many carbs as possible in your diet as an athlete while maintaining an adequate deficit. Carbs are beneficial in the sense that its your brains preferred energy source, glycogen restoration, endurance, and they're protein sparing (as carbs rise, adequate protein requirements go down -- to a certain point).

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