A Simple Path To Success For Those Starting Out
Step 1
Life Sucks
Fat fuck
Bad nutrition
Lethargic
Video games/internet addiction
Porn/incel
Step 2
Set goals for:
Weight loss
Diet
Fitness
Reading Books
Stop watching porn unless a woman is watching it with you while having sex
Scheduling
Socializing
Step 3
Research:
Eating below caloric need to lose weight. Estimate you bodies caloric need with online calculators.
Whole Foods and why they are preferable to processed foods and the dangers of fructose and High Fructose Corn Syrup. Keto, Paleo, Vegan, vegetarian, and whole foods diets with the sugar and HFCS removed.
5x5 strong lifts, Starting Strength, Madcow, and any other beginner linear progression programs concentrating on the main lifts and increasing strength and Central Nervous System adaptation. High Intensity Interval Training for conditioning and testosterone increase( Sprints, hill sprints). Research steady state cardio vs HIIT training and the pros and Cons. Stronglifts has an app, he does not deserve credit for the workout, he ripped it off from others and just built a nice website and app. It works, very well.
Start scheduling all activities for the week on Sunday and creating realistic goals that can be achieved. Learn how those more successful than you plan their time. Tim Ferris book Tools of Titans is great for understanding peoples behaviors who are highly successful in their fields.
Start talking to everyone. I mean everyone. No more awkward silence in checkout lines or gas stations. Everywhere you go is an opportunity. Everyone you meet is practice for your ultimate goal, and that is gaming women with the intent to sleep with them.
Step 4
Implementation:
Eat 300-500 calories below bodies caloric need.
Eat a whole food, vegetable based diet that promotes healthy fats and proteins (meat is not bad, neither are healthy fats). No sugar in any of its forms. Sugar is poison and should be treated as such.
Start strong lifts 5x5, download app and stay consistent. Go to the gym or buy a squat rack/Power rack and Olympic Weight Set. Watch Dr. Layne Norton’s videos on proper form for Squat, Deadlift, and Bench. Consider buying weight belt and knee sleeves (forget the wraps to assist with grip, you want your grip to strengthen.)
Start planning meals for the week on Sunday, and make sure you allocate enough time for Lifting Monday, Wednesday, Friday (workouts can take 1.5 hrs+). Do not skip workouts. Do sprints/HIIT at least 3 times a week( Maximum effort is required for HIIT. Don’t be a pussy, PUSH YOURSELF).
Start talking to people in the gym. Trust me dedicate yourself to the iron, it always pays its debts. People will start commenting on your improvements, use this as an invitation to start a conversation. Talk to everyone about anything ( you are sharpening your verbal and mental ability to converse with others in multiple different scenarios.) Things will get less awkward with time. The more attractive you get the more receptive people will be to you. The more well read you are the more people will listen to you and more opportunities to have your voice heard will present themselves.
Read the sidebar, there is a ton of useful information.
TLDR; Invest in yourself, in all facets of your life and you will prosper more than you could ever imagine.
Quality post, good starting point. For smaller guys looking to get bigger obviously just increase your caloric intake 300-500 cals, if you don’t gain any weight bump it up another 300-500 until you see results.
I guess I did not think about skinny guys. Everyone is so fucking fat where I live.
Bro everybody’s fat everywhere lol
Depends on what country and what part of the country. I live in America but in a wealthier part so the obesity rate isn't as high. I honestly thought all those fat people scooter memes were a joke until my Dad and I stopped by a walmart in Wheeling, West Virginia to get a car charger on our road trip to visit family in Columbus, Ohio.
I was scared to see that it wasn't just a meme. There were probably 20-30 people riding those scooters around that store in addition to literally 80% of those people being straight up obese. Not overweight, not a little chubby, but morbidly obese. Insanity.
generally speaking, the wealthier the city, the less fat/overweight demographic %
Oh the sad, sad relevance to TRP in this statement.
It is sad. We as a nation, and as individuals should address these issues. Anyone I talk to that is fat, I wait for them to mention one thing about fitness or being overweight, and I offer them some solid advice to head them in the right direction.
Absolutely correct. If you are not gaining weight, you are not eating enough.
"I eat like a horse" No, you don't. You weigh 135lbs. If you want to gain you have to eat, a lot.
Look at GOMAD with Starting Strength, or milk and squats. I personally think it is disgusting and terrible for your health, but it works quickly to put on slabs of meat.
The way bulking is explained to me is
" if you're ever feeling hungry , you're doing it incorrectly"
Eat clean, eat in a surplus.
And eat every 2 hours to keep your insulin up.
So, I’m 6ft tall. And I weigh about 185-190pounds.
...yet whenever I look at myself or sorta “compare” my width/shoulder length to other guys, I feel completely skinny.. am I just over thinking it? I feel like I’m in good weight zone for my heigh, yet, It seems to me that I’m still to skinny.
When I am lean I weigh the same and I am also 6'. It is a good size. I would ideally be 199 lbs and under 10% bf.
Huh, feels like that wouldn’t be hard to get to from my weight. How much do you think would be a good cal to intake daily?
Depends on your activity level. Use a TDEE calculator and try to be precise. Adjust calories from there if you are not gaining.
Im 6ft 180lb and im skinny. I think I'd be jacked at around 200+lbs
6.5" and 165 lbs. I will never be jacked unless I eat a horse a day.
Then eat a fucking horse every day. Kidding,but track your macros with the myfitnesspal app. It does all the work for you. It even has a barcode scanner so you can just scan whatever food items youre eating and it knows the nutritional facts about it and calculates everything for you. Saves lots of time. And you can set calorie/macro goals. Just follow it with discipline. Ive noticed my muscles have gotten bigger after doing this for a few solid weeks.
You’ve got a good weight “I’m 5’11 and 180-185 and I’ve got a pretty good muscle stature. You’re probably over thinking it, all of us taller, slenderer lifters’ weight goes all over it takes longer for our muscles to appear bigger because they are longer, keep stretching, lifting and eating and moving forward! My goal is 210. You may not be lifting heavy enough or enough days in general, or you may be over doing in the gym or other physical activity outside the gym. I had a friend who was antisocial gym rat 6’3” 164 lbs and he looked every bit of a lean 200. Just keep training you’ll get there.
185-190 pounds says nothing. If you have those pounds stored as fat around you belly and thighs, your arms and shoulders will still look skinny as fuck and you’ll still look skinny. If those pounds were muscle they would be around your shoulders and arms and chest and you’d look jacked and big. There’s heaps of guys who are overweight and are fat but at the same time look skinny cause they have no muscle. Called skinny fat. Simply gaining fat won’t make someone look big.
Come to think of it, I do have big thighs. But I don’t have fat stored anywhere else that I can tell. Can thighs really store so many pounds?... I think you’re onto something here.
If you were 190 mostly muscle u would look big. But you dnt have much muscle so u look small despite being at a good weight.
Solution? Hit the gym
Probably a little body dysmorphia in there too man. I’m 6’1, 220~ and still don’t feel very big. But i also have dysmorphia haha
Hmm, I do tend to find “flaws” about myself every so often.
But I also see guys that I think have a good body figure and if I stand next to them or try to compare self image to theirs it’s noticeable that they’re bigger then I am, even if I weight more and have same height. Probably should hit the gym harder.
It’s all self perception man. you’re climbing into the 20% and comparing yourself to the 10%. it’s good to keep that in mind as a “don’t get complacent” but you should rarely think about it, it should be more inspiring when you’re in the gym and once you leave it should be something you don’t think about. Just keep trucking everyday, comparing yourself to others body wise is a rabbit hole
Milk is great to add on some extra calories, however GOMAD is bad and will take away from all your other points. The shits, Acne, Night Sweats, Bloatedness. A quart a day will do wonders in additional to solid meals.
I do not drink milk whatsoever.
Like you said GOMAD is disgusting and terrible for health. It's totally not worth it to gain wait using GOMAD, it'll literally kill you long term. Even a couple cups of milk a day is very iffy, the added sugar, processed, etc. Let alone a gallon of that shit a day. Fuuuuuck that.
I've been drinking a minimum of 1 litre of milk a day for over 10 years and at 40 I'm in the best shape ever and my blood work is perfect. Milk is fine. Milk is good.
You are literally just 1 person, that's not a good sample size. Studies on millions say otherwise.
Maybe if you get your sources from PETA. Otherwise milk is good. New research suggests it lowers cancer risk and improves brain function as well as being nutritious.
Nah its def worth it if your appetite is really fucked up. I started it when i was 6'2 120lbs and just couldnt eat. I quickly got up to 185 and stopped. 100% worth it.
If OMAD is bad does that mean 16:8 is also bad? I need roughly 3100 calories to gain weight.
I ate 2800 kcal, still not gaining weight. Since I forced myself to eat nearly 3200kcal, everything seems to work better, so you should really experiment your caloric needs, other people won't have the same needs as you
How would milk be “terrible for your health”?
I understand it’s not the superfood as peddled by the got milk? ad campaign. But terrible for your health?
What if I’m not overweight but I still have a decent amount of body fat that I’d like to turn to muscle. Should I just maintain my caloric intake?
I think the question rephrased might be how do I get bigger and smaller at the same time. Short answer is you really can’t without a major investment in your exercise and nutrition plus a lot of time at the gym. Someone told me, the choices are big, lean, or natural. Pick two.
Don't listen to these people telling you to lose weight first. Eat at a maintenance or slightly higher than maintenance calories and lift weights like a fucking machine. Eating less whilst lifting is pointless as you need calories to build muscle.
You could, but if you want the fastest results you should cut down to a low BF% and then slowly bulk.
Agreed, I always hate when these kinds of posts don’t look out for us skinny dudes.
So I desperately want to see results, is this per meal? Or daily intake? 6ft y’all 185-190pounds. Still feel like I’m skinny.
I take in 3000 calories and im still skinny, wtf am i doing wrong
Great post, except for one thing ... " Consider buying weight belt and knee sleeves "
Wrong, DO NOT get in the habit of using weight belts or knee sleeves, OP continues the sentence with " (forget the wraps to assist with grip, you want your grip to strengthen.) " This is the same logic you need to use for your back and knees. I know you want to lower risk of injury, i get what you're saying , but this will only weaken those areas. if your knees or back start having problems, try burn out leg extensions or even body weight leg extensions while on the couch 100-200+ reps, should be lifting back to chest 3:1 ratio. The more you work your back, the stronger your glutes, legs, chest will be. my bench max increased atleast 15% after moving to 3:1 back to chest ratio. 30 sets of back to 10 sets of chest per week... or more if you eat enough.
I been doing ALL of this without having read this before feelsgoodman
Good for you buddy. Reap the rewards.
Thanks man, started a year and a half ago on the calory deficit and getting a gym routine (was mainly cardio at the time) lost 65 lbs (used to be 245 lbs now im down to fluctuating 175-180 ish).
I used to be a fat ugly mfer, was depressed, never got girls, bad grades in uni, then one day something just switched in me where i said "i can let the next few years be the same or get worse or i can atleat try and make an attempt at becoming who i want to be and i just did it.
I started reading books, got a good paying internship oppurtunity, better grades in uni, started dressing in the clothes that i wanted (was always into fashion but used to be too fat to wear what i liked), girls have actually started to show attraction to me, and k i overall started to like myself way more.
Recently just started on 5x5 too haha cause im trying to gain muscle mass now that ive gotten rid of the fat (still sorta skinny fat but that'll be gone soon).
Self Improvement is legitimately addicting after you start seeing the results!
Good for you. I hope things get better and better for you!
Curious, it's a list of all the things I've decided and been doing since I discovered TRP a couple of months ago. I would emphasize the importance of detecting any addiction (TV, videogames, liquor, etc.) and perform total abstinence.
This! All weaknesses should be targeted and exterminated. Everyday you chisel a little more on the statue.
Damn that's true. Never thought of it that way. I've been working on removing porn, masturbation and sugar from my life. Never thought about it before but really, it's only because I know i'm addicted to them.
Being addicted to shit puts you in a weak state where you're always dependent on something outside of yourself. You're hooked on a low-vibration energy. Good shit, i'm cutting out youtube next.
First step to raise attractiveness. Pair with practicing frame, dominance, eye contact.
you are only gonna look dominant if you hit the gym and have train dem traps and delts and inprove your posture so first step would be hitting the gym
There is a difference in looking dominant and being dominant. Also: read well.
Sometimes the look is enough. Sure its anecdotal, but I've noticed a difference in how people act and respond when around me now that I'm in much better shape and have a more muscular masculine build - even without being a beast. Some of it's no doubt carriage and posture, and some is just having a T-shape and some upper body bulges. I've noticed more males moving first around me if we're even halfway walking in the same path towards eachother. That's without me having to say a word or even look.
I get your point. It does make a difference.
But: a real woman feels your energy. So you can be fucking handsome but if you're shivering on the inside, you're fucked.
You might get away with it with 4/5/6 maybe 7 but when you want some high rewards like a 8/9/10 you better be strong my friend.
Be attractive at all times my friend. Being unattractive will cost you. This is something I learned the hard way.
I can abide by that. You need at least one advantage, but it’s better to have both obviously.
I challenge you to grow yourself. Start having more eye contact with people on the streets (in a friendly manner) and having more spontaneous conversations with strangers. What helped me is sincerely complementing people. No other goal. Then see what happens from there. After a week you will thank me. Feel strong my brother.
About what? Talking for the sake of talking? I mean I get that the alpha guy is one who commands attention and is someone who is 'the life of the party' but sometimes you gotta know when to just shut the hell up. You don't wanna be known as the guy who just keeps going on and on about nothing all the time.
I never talk about nothing. Meeting people and having pleasant conversations everywhere you go will make you a much happier person overall and it will also increase your opportunities to network, socially, and professionally. Sharpening your interpersonal skills is never bad.
If you are talking about nothing, people normally will not listen.
Fair enough, guess I just need to find more things of value to talk about with the average person. Although to be honest, I do find myself talking to more people socially, but not quite as much as your post makes it sound.
I like talking. I do not always talk to everyone, Walmart, I keep quiet, get my shit and get out. Other than that I am super friendly and talkative with everyone, especially beautiful women.
Jajaja why stepping into walmart then
You have to believe that everything you say is interesting. Don't make this logical, just do it.
Gotcha, I'll try to believe in myself a bit more :)
Yeah I would proably talk about the weather or something lame like that. I mean I dont think thats a lame thing to talk about, but I understand other people do.
It's called "dominating" the conversation. But by all means, shut the hell up and let me lead.
Or if ur a skinny bitch, BULK
Great list! I'd add to this list meditation, spending time in nature, yoga, journaling, poetry, drawing, learning to cook healthy. All things that fill your day and help you grow. Also cut out netflix, watching the news, def porn, video games, anything that distracts you. you'll see you have more time in the day to do these other tings
I do not do poetry or draw, but I do all fo the rest that you listed.
This was not intended to be a definitive, all inclusive list. Thanks for reading.
Literally making it as easy as it gets. People on here can't have any more excuses after this to atleast start.
Pretty simple when its in writing. Stay committed to the plan in the longterm and reap massive rewards.
I would say staying on the path is the issue for a lot of people. What would usually happen to me is that either I will get sick or find some girl with whom I would like to spend more and more time(leaving no time for gym or anything else really). And getting back after being sick was always huge issue for me.
Well guess what happens girl will leave because of your physical and mental decline(which is basically caused indirectly by her). Unfortunately you need to experience that..so unless you went though it(many times) you will not be able to set those goals(basically improve yourself) in stone. It took me two years and bi-polar ex to realize all of this.
Will I be able to go on and improve myself even if these two conditions will come into play ? I seriously hope so.
Good post! Fairly informative without being an absolute drag, and your not claiming any crazy stories nor bragging. I suppose it’s not really worth commenting without adding anything, but I do like your format, and how your not relying on outrageous stories to reinforce your point!
Thanks a lot. Sometimes stories, even those that are true, detract from the message.
Oh absolutely! There are a lot of stories on here, and lots are entertaining. I’m sure a lot are exaggerated, but even the ones that are true to a letter I find take away from what’s being said. It comes across as braggy and gossipy, but for a lot of people it can help them visualize things I guess!
While I agree with all of this, something to add is taking up a Martial Art. Self-Defense is never a bad skill to have and you can build awesome camaraderie with the dudes you train with.
Also it's a great form of competition, along with cardio.
Martial arts are one of the best things in the world for personal development. I completely agree.
I can relate this post to become a instagram warrior rather than a guy with science and tech in his pocket . Ain't people working at Google and AI are alpha males too ? They have dedicated their lives to something rather than putting their efforts on some random ladies ? In my opinion their should also be mentioned to be like Nicola Tesla or elon musk.
Not mentioned in OP's post (which is great by the way) is get yourself a fucking calendar. I personally have both a digital one that sends me alerts and a physical one I keep on my desk in my room. The amount of people these days who don't even have the most basic tool to staying on top of your shit is ridiculous.
Before I first got myself a calendar about 7-8 months ago I was a fucking mess. Forgetting events, birthdays, etc. Being late because I would remember things late. In probably a month of sticking to using a calendar every day I went from that to well put together.
I get more shit done in general because I have goals and to-do lists for days written down. My friendships are a bit better because I remember all their birthdays and send them a thoughtful message or give them a phone call. And I'm basically never late anymore because I set reminders on my digital calendar and it gives me an alert in the morning to remind me of something I have to do and then gives me another alert 20 minutes before I should leave my house.
Get yourself a fucking calendar guys.
Yes. Calendars are synonymous with goals, and scheduling.
I just bought a 1 year membership at the gym, starting as soon as I get back from my trip. Can't wait!
Do some research so you are not wasting your time in the gym. 5x5 can be life changing if you follow it for any amount of time and do not fuck around. You will become stronger than you ever imagined.
What I've done in the past is run/bike for 20-40 minutes and then I would do some machine exercises. Arms, back, chest and legs. I usually spent 1-1,5h in the gym.
While I was far from min/max:ing my time there I felt good and I loved seeing the results over a few months.
If you’re doing cardio first I think you need to readjust. For me the weights take priority over everything. I do running and rowing but my maximal effort is given to lifting heavier and heavier weights.
Cardio before weights is widely frowned upon.
Really? Afaik you should "warm up" before you start your workout and that's why I run or bike.
My goal is to lose weight and build muscle.
You should warm up. I would suggest seeking professional guidance. I am not a Doctor. I will say this, the problem with cardio before weights is you deplete glycogen, which is essential for lifting weights with any real intensity and volume.
can’t be put in a simpler way. Quality post for those who need it spelled out.
You should practice communication because it’s one of the most important practical skills in life... it helps you stay grounded emotionally, it helps you sell shit, it helps you discuss and debate ideas in a constructive way, it helps you to not get into trouble by communicating foolishly, etc.
Sex is cool but it’s definitely not the ultimate goal. It’s just a byproduct of someone who’s got their shit together in other, more meaningful areas (meaning is subjective - this is just my personal opinion) or someone who’s just attractive (could be a complete loser).
If sex is your ultimate goal well, you’re gonna max out your communication skills real fast cause it isn’t that hard to crack jokes and let a girl know you wanna fuck her. But someone like Steve Jobs... that’s a level of communication I find amazing. But that’s just me.
Maybe this comment is long winded but I just think it’s important to have the right intention. Communicate because it’s important to your well being and the well being of the world in so many more ways than using it to bust a nut.
Strong communication skills are essential to a successful social life and life in general.
MyFitnessPal is a godsend in the kitchen. That and a calorie tracker make planning a diet easy.
"But muh genetics dude! It's all genetics, none of this works! I just know it!"
I've seen way too many similar comments on various posts lately. It's concerning and annoying. "It's all genetics" say the skinny wuss and the fat slob.
It's hard work staying fit. I have not eaten a piece of candy or sweet in a long time.
I do think eating more should also be mentioned. I’m doing pretty well with my schedule with the physique management, and I generally bulk when I’m always hungry and do intermittent fasting when I don’t feel like eating. Well fed (for a variety of reasons) and low body fat is the winning combination in my experience. I experience about a 20-30% uptick in general IOIs when I just start a bulk cycle.
Linear progression is also hell if you’re cutting at the same time. For me at least. Ive always hovered between 12-15% bf on SL and SS. If I try to get to less my upper body work halts, then squats then deadlift. Maintenance intake on those programs, with occasional increases to meet needs, gives me the best all around results.
Same for me with the stalls. Exact same.
Trying to lift even I'm underweight and wheelchair. It's kinda hard but i saw improvements in my mind (for body less). I'm already reading books and socializing and is so funny
HIIT can be done very quickly. When I was working on drill rigs we still hit the weights. Even when we were working 13.5 hr shifts 20 days in a row.
Solid as fuck. Only thing Id add is to start slow. Out of porn, shitty food, poor sleep habits, etc. make a list of your bad habits and pick one to attack first. Educate yourself about the concept of keystone habits. Some habits like excessive eating can make you a fat loser, which makes you umotivated so youre more likely to jack off to porn since you cant get laid. See the cycle? You might have a harder time kicking porn without the social element and plate spinning, you might have a harder time getting out to meet and fuck people if youre fat and lazy. In this case the overeating and lack of exercise can be considered the keystone habit.
if you were already lifting but you dont socialize and satisfy your need for social/sexual interaction/validation through pornography, Id say the porn is a keystone.
Identify the core reason for a habit/addiction. food satisfies hunger, socializing satisfies a certain social hunger. Think supplementation. We dont fight a lot of wars or hunt a lot of game anymore, so we might supplement our primal urges through sports and videogames, competition amongst other humans. In the same way lifiting has long term benefits that make you feel like a man, jacking off has short term benefits that give you the sexual gratification of being a man without thelong term benefits, its also way easier to do. So here we see the heart of pornography addiction is satisfying a need for sexual gratification. this is a social conquest so to address the issue we must replace the porn habit with a social one. Take that time you set aside to whack it and go to the club, or even a coffeehouse
Thanks for the addition, could not agree more.
For the supplement part i also advise using nootropics. Piracetam and ALCAR makes wonders in terms of verbal fluency, adaptogens like panax ginseng can stabilize your body and even can help you with erections, fertility and libido. L-tyrosine (NALT form is better) can help you for focus and motivation and L-Theanine is also an honourable mention in terms of both focus and social interactions.
Nootropics are very interesting. I have heard nothing but good. I tried to get my doctor to give me a script for modafinil but she told me to f off.
Assuming you are in US modafinil is a schulded substance and doctors already know its potential as nootropic so in terms of off-label usage they only prescribe it to diagnosed ADHD patients as psychostimulant substitude. You can try another doc but results would much likely be the same. Instead of modafinil, you can try oxiracetam, aniracetam or phenylpiracetam (which is a quite potent psychostimulant) , they are all stimulating and can benefit you in a wide-range but for beginners they are not the best choices to start with.
I tried to get it for shift workers disorder, where you work nights... can’t sleep, she told me no...
Keto fucking rocks for losing lots of weight or even a little bit. Highly encourage that shit, check out the sub for it
tbh it works for many, but not everyone. Trying different diets is the key to finding the one that works for you.
Keto works for me, but my friend feels like shit when eating meat, so he's only on veggies, fish and grains.
Calories in - calories out is what counts, stop promoting any diet as the golden shrine. When starting out, you need to learn why your body is losing weight etc. and later on, start IF or keto or w.e helps you mentally to stick to your calories/macros.
No harm to discuss, I don’t know why you are being downvoted.
I agree with you on the bed to learn how your body works, and the basics a of calories in/out.
But in 2018, there are good, we’ll practiced options for those to consider. Keto is one of them. Calories on keto tend to be much higher in satiety (fats that keep you feeling fuller, longer) and that alone might be worth switching to. Plus a lot of people report reduced cravings in sugar/carby shit.
Finally decided to splurge on both yesterday, delivery this week.
Literally stumbled on that an hour a go too. But to tell you the truth his form looks really bad like he's over loading to impress and bending too far forward. And he doesn't come across that well. Maybe it's the 'storage wars' editing.
I've an old back injury from yes, squatting badly. Can you recommend anything more 'serious' for want of a better term?
For the squat, I started with Stronglifts 5x5 and learned all of my form from Medhi's website. I continued on to read and watch all of the form videos that Mark Rippetoe has done that are on Youtube, I believe with the guy from The Art of Manliness. I continued on to watch Layne Norton's videos much later. Laynes videos were extremely helpful to me as I began squatting over 300lbs, which is where I was plateauing, often because of knee pain. I use to squat ass to the grass. I now pass my hips just below my knees, no further.
Mark Rippetoe is an amazing source of knowledge. His book Starting Strength is a must read
There's always Athlean X on YouTube. Usually has alternative exercises for people with existing injuries.
Fitness is a requirement for masculinity since masculinity is synonymous with strength. Fitness training is a lifestyle for me. If I miss a day of training, I feel off. Right now I’m benching 315, which I’m not happy with. And squatting/ deadlifting 475. I do a lot of hiit workouts in between lifting heavy ass weights so I don’t get too bulky and lose my athleticism.
Point being, you should seek to get as strong as you possibly can because not only is your body getting stronger but your mind is also. You have to be mentally tough to put yourself through physical hell on a daily basis. As your mind becomes tougher, your ability to move forward despite the challenges you endure, improves also. You’re not easily shaken because you’re used to dealing with uncomfortable situations and still succeeding despite the pain. This is because you learn to recognize that pain is only temporary and growth is usually produced as a result of the shit you had to deal with momentarily.
is weight loss that big of a thing? like, not an issue for me, is it really an issue for the majority of people starting out? honest q
Absolutely, eating too much is an addiction people develop slowly over time to the point where they can't stop. Overeating and overindulgence is a cornerstone of western culture, it's mainly why everyone is fat, ugly and not getting laid (well the guys anyway).
Sugar addiction and lethargic behavior is quite prevalent.
Cut sugar out went from 155 and making gains to 145 to barely maintaining. Didn't even realize I was losing weight till it was too late. Time to eat in a surplus. Been eating an apple a day for natural sugars
Layne Norton is a con. Anyone who hurts themselves every year should be avoided like the plague. His form is terrible, and so is his advice. Look to other advanced lifters his age who aren't frequently wheelchair bound for lifting advice that won't destroy your body.
I hoped there would be a fifth step, that of evaluation and setting higher goals, and again, and again. Nice post!
For those starting out. Thanks for reading, I’m glad you enjoyed it.
at first while reading step 1 i thought you wanted me to fuck fat girls and eat comfort food to spiral out of misery and depression. needed those lulz tonight
You jump on the grenades I’ll take the dimes. Lol
Do you think buying Stronglifts Pro is a good thing to do?
If you have extra money. I personally would buy a notebook or use the free app.
I think most people can agree about NOT talking in the gym, you go there to workout and thats it. You will find you waste valuable time over chit chat and expand your workout duration longer than necessary.
I’m not saying ignore everyone and be an introvert, just don’t go engaging in long drawn out conversations.
Yes, you should have you mind about your business, always. There is time to squeeze in a conversation here and there though.
I workout at my house. One of the best time savers I have ever purchased is a power rack and a rower.
Regarding HIIT, are you doing it on the practice days like Mon We'd, Fri, or on the rest days ?
Is 5x5 Stronglifts a good way to get to intermediate level? I've been doing PPL 6 day split for the past 6 months and put on 6-8lb of muscle then lost 30lbs of (i think) mostly fat but I feel a 6day split just isn't practical for a cut/recovery while trying to go sub 15%. I also don't want to lose any of my humble gains. About 15-16% bodyfat.
6 months of StrongLifts without fucking around will have you stronger than you can imagine. You will gain fat, and you do have to eat. Cutting with StrongLifts is counterintuitive.
Should edit this to say "avoid all processed and added sugars." Fruit contains sugar in the form of fructose and you should still continue to eat fruit.
Rest days normally. I normally run after my workouts are finished, hours after not directly after.
I highly suggest investing in a power rack. Removes a lot of the time demand.
I know the feeling with the women. Long time ago my ex use to harass me for going to the gym because it took time away from other things. I started going at five in the morning, she said something again and I asked her what the fuck are WE doing at five in the morning. That chick was a parasite anyway.
I can't believe how many people are buying into this "sugar is poison" bullshit. Not only is it not poison, it's the primary and preferred energy source for the muscle. Too much sugar, well that's a whole other issue. I am at around 215lbs with 9% percent body fat at the moment, consuming around 400 grams of carbohydrates a day, no steroids whatsoever. Production of ketone bodies in the liver from acetyl-CoA is a defense mechanism resulting from the lack of glucose in blood, and one of the substrates for the process are ketogenic amino acids like leucine and lysine. Where do you think your body gets some of those? Well from raping its own proteins of course. Stop promoting this keto garbage and learn to practice moderation, balance and diversity in your diet.
Rest of the post is on point.
It's easy to say just eat a perfectly balanced diet. Read the title again. People are lead much better when you can lay out a plan for them.
There is nothing wrong with Keto if done correctly, and yeah sugar is bad for you especially HFCS, what the fuck are you talking about.
https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021
Eating "too much" added sugar. Gee, who would've thought that too much of something would be bad for the body.
You know what else increases the risk of dying when consumed in excess? Water.
https://en.wikipedia.org/wiki/Water_intoxication
The fact that I'm getting downvoted for stating that demonizing a single substance is a bad idea and that instead you should learn to practice moderate and diverse diet just proves how clueless this community is in the manner of nutrition.
What is the substance, which has been consumed in great excess, in America, that has lead to our population being grossly overweight?
It's a calorie. Unit of energy. Too much of those has lead to our population being grossly overweight. I can see why your statement would lead one to think "yes, sugar did this to us, sugar is poison". But I keep repeating - too much of anything is poison. The mere substance, molecule of glucose, C6H12O6 ... it's not poison. In fact your body NEEDS it for glycolysis.
You are correct. Maybe I should say sugar has been a poison to American society as it has been grossly over consumed to the detriment of America and its population.
And with that I would agree.
I'm with you. Cutting out any macro nutrient derivative completely shows your complete lack of nutrition knowledge.
OP is right. When your default tendency is already to walk to the left, you have to think "walk to the right" in order to walk straight... if that makes sense.
It's the mentality that matters. A newbie who thinks that "sugar is okay" is going to overload on sugar, I guarantee you.
So you would advocate a strategy that is effective, but based on a wrong premise? That is how blood type diets became popular. They really did have results, but their idea was fundamentally wrong and never proven scientifically. I simply want people to know the truth, but perhaps I'm being too ambitious here.
That it's based on the wrong premise is a necessary evil in order to combat some deep-seated bad habits. Over time, the newbie will learn to be more nuanced in his knowledge and approach. Of course sugar isn't bad in moderation. But this is exactly where the newbie falters -- they keep their old habits of consuming copious amounts of sugars, carbs, and processed foods because they think that sugar is okay.
In fact, they're GLAD that sugar is okay, so they don't have to make changes to their terrible dietary habits.
But this is a very unhelpful mindset. Even if you tell the regular newbie that "sugar is poison," I guarantee he's going to sneak in a sugary snack here and there throughout the week. He simply doesn't have the willpower to stay sugar-free. But at least when he's cheating on his diet, alarm bells will go off. And he'll make an effort to try to stop eating sugar. Keyword: try, and that's where the change happens.
Alarm bells don't go off if you tell the newbie that sugar is okay.
So you eat a lot of chocolate bars and processed suger and processed foods and low fat foods with high suger content then?
If your overall diet is good, there's no reason why you shouldn't treat yourself with a chocolate bar every now and then. It's not about demonizing a single substance. Cholesterol won't clog your arteries, protein won't destroy your kidneys and sugar will not make you fat. The problem is when you consume TOO MUCH of those things. Yes, the western society has a tendency to eat a crapload of sugar, but that doesn't justify labeling sugar as poison. It's not.
You missed the part, "A Simple Path To Success For Those Starting Out" How many people do you think really understand how to eat correctly in America let alone who are coming to this sub for advice on how to better their lives.
The research is a process. Its easier to use simply laid out plans for beginners to give them a start in the right direction.
Don't get me wrong mate. I like your post, I like what you did here, my intention is not to bash you.
I have a Bachelor's diploma in Nutrition (whoever wants proof I'll gladly send a picture to your inbox holding my final GPA and an item of your choice in my other hand). I'm currently applying to University of Leeds for MSc Nutrition to continue my academic progress. It bothers me when people get a wrong idea as to what's healthy and what's not. The low carb imperative is as strong today as low fat one was in the 70s. And it is wrong. Sugar is not the enemy. In fact too little of it will impair your performance, your glycogen resynthesis and many other things. Low carb may be good for fat loss, but to say it is suboptimal would be an understatement. There are many, many better and healthier ways to attain whatever it is you want.
Dr. Andy Galpin agrees with you. I do as well, my whole point is that when you have somebody who cannot figure out why they are overweight when they do not "eat that much". You should know there is normally one culprit, especially in America. Thus, "those starting out" in my opinion should lean heavily towards removing all sugars from their diet, as well as processed foods, until they have learned what sugars should be included in their diets and in what form they should ingest them.
I advocated many diets other than Keto, if you read my post. Whole foods, and plant based diets if I remember correctly.
In that case, yeah, removing some processed sugar from the diet is a great start. It's actually my preferred method when dealing with extremely obese people. But I will still remain against calling it poison. It's a primary culprit, hypercaloric intake is most easily achieved through ingestion of processed sugars, all of that is true, but cutting it out completely is a bad idea even in practice. The person is almost surely going to start craving it heavily and most likely either binge eat it one night or eat it in secret and hide it from their trainers/nutritionists.
You're both technically right. You're both going for the Aristotelian mean albeit from very different angles.
No need for the down votes though.
That has nothing to do with how objectively bad sugar is for you.
Feel free to write a top level post then. Seriously. Every nutrition post that shows up here is either broscience or pushing an agenda.
I might, I really might. But I wonder if it's worth it. Anything that challenges some deeply rooted wrong ways of thinking gets downvoted to oblivion. I mean, look at some of the replies I got, some guy literally started insulting me for presenting a different viewpoint.
You are advertising for people who want to lose weight to count calories and eat in moderation. You haven’t touched on the psychological impact food has let alone dissecting monosaccharides and how your body will store the excess.
You claim the ketogenic diet is unhealthy
You have no facts, no scientific terms and literally nothing on digestion
Wherever you got your education from, you aren’t using any of it when writing in this thread
I could write an undergraduate thesis on the subject of psychological impact of food. It's a broad area to cover, friend.
I do not claim ketogenic diet is unhealthy, in fact it was proven to be very effective in the treatment of epilepsy and some brain tumors. What I claim is that it is SUBOPTIMAL. I claim there are better ways.
I'm sorry if I haven't cited the national center for biotechnology information in everything I said, but I make sure that my sources are valid and clinically proven. I despise nutrition blogs for their insufferable subjectivity. But thanks for your feedback, maybe I should start citing stuff.
Message the mods when you post, they can sticky it. You can feel free to drop my name when you do, I have some clout around here.
Downvotes don't matter, but you'd do well to include some reference material so it doesn't look like you are making wild claims without any kind of source.
We're all about the Scientific Method here at team Red Pill, even if it challenges deeply rooted ways of thinking. No one can argue with hard data.
...but if you can't handle the heat then maybe you should hold off.
Not that I can't handle the heat, just wondering if it's worth it. Read a lot about time management and investments while lurking here, just expressing doubt as to whether it's a good investment of my time. Might get to it in a week or so, now I'm curious about the feedback I'll get.
Go ahead and "treat yourself" dandelion. Sugar has no nutritional value. Cut that shit out.
While you're young and fit you might not initially see the damage eating lots of carbs will do, but I assure you it's happening. Constantly spike your insulin by eating the Standard American Diet (SAD) and you will get insulin resistance. This forces your body to store fat and trigger lots of metabolic syndrome effects in your body. Keto is a way to repair some of the damage for those that are obese and sick. It might not be optimum for someone that is already fit and healthy and can balance a meal but those people are in the far minority.
Eating loads of carbohydrates will surely be harmful, just like eating anything else in excess will be harmful. Also, do you think that eating a high carbohydrate, but a hypocaloric diet will result in development of metabolic syndrome? Because that seems to not be the case. https://www.ncbi.nlm.nih.gov/pubmed/17587795 https://www.ncbi.nlm.nih.gov/pubmed/16988076
Sure but getting to excess is much easier with carbs. Have you tried eating 1000cals of just fat and protein in one setting? It's impossible it's too satiating.
I agree on paper it is possible to lose weight with a hypocaloric diet but it's not as sustainable by the average person. The type of weight you lose is also different. You will lose way more muscle on a hypocaloric diet while Keto and IF turns you into a fat burning machine, literally turning white body fat brown in the process.
Anyway there is plenty of science out there on the benefits of low carb and IF, dismissing it as a fad or as bullshit is stupid. There is more than one way to skin a cat but some ways are far superior.
I agree completely. If I wanted to force feed someone 5000 calories worth of food, I'd definitely go with pure sugar. Easily digestible, no satiety.
Not only is it "possible" to lose weight on a hypocaloric diet, hypocaloric diet is necessary for weight loss. I urge you to find me a single case of a person losing weight on a hypercaloric diet.
And of course low carb diet has its applications. It's extremely effective with morbidly obese people and those struggling with an abnormal lipid profile. All I ever challenged is the idea that carbohydrates are poison. Carbohydrates are biological macromolecules that play a variety of roles in most living organisms. Cutting them off completely is never a good idea. They are especially needed during high intensity activities, since beta oxidation of fatty acids cannot take place when there is no oxygen (anaerobic exercise).
So 74.1% of the American population that is overweight then?
So it may not be an acute poison but it's certainly a chronic one. You just have to look at the stats and what it does to people metabolically over time. Sure a side of potatoes won't kill you, but eating pizza and chips every day will.
There isn't an essential carb, there is no process in the body that requires people to eat rice or Doritos. There is no reason for us to be consuming so much of them and they are the main reason everyone is fat, sick and getting worse.
They don't need to be poison, acutely or chronically. They can be a part of a normal diet, that is pretty much all I'm saying. Everything's a poison in a certain dosage.
Shut up, you attention seeking fucking loser
You know nothing
Lend to the conversation or quiet down.
I am an ex nutritionist and nothing gets me more angry than someone who spouts everything in moderation. It’s just like, yea no shit, that’s obvious but not all calories are equal and he is telling people to count them.
Sugar in some forms does cause inflammation which does cause cancer
Excess glucose is stored as fat. You should always opt for healthy fat, protein or starch.
He’s linked no evidence to red meat, even though he didn’t specify the type, does not do damage to your kidneys
Insulin spikes
He’s talking out of his ass
My post did involve nutrition but it was written for those starting out. I made no mention of gut flora, the microbiome, or the benefits of beneficial bacteria and how to inoculate your microbiome with fermented vegetables and fish to enhance nutrient absorption and promote healthier cells. There is a lot missing.
It is intended to point beginners in the right direction.
Thanks for your input, data or information is always better than just calling people retards.
Not you, I personally love your post. The person I was calling out was saying how keto is garbage and just eat in moderation as candy can be a reward and not harmful
People don’t come here for that advice
Haha, I caught that after a minute. The thread made it look like you were talking to me at first. Sugar is a slippery slope, especially in America. Eating keto is complicated as shit, there is added sugar in EVERYTHING.
People like you are the reason why this community exists.
I was discussing diet with my endocrinologist(hypothyroidism ftw) and she pretty much said the same, along with the concept of glycolysis. We should eat carbs and not avoid them as much. You seem knowledgeable.
What about eating clen and trenning hard?
To each their own. Don’t forget progress pics and be safe with it.
I Really wanted to upvote but there's so much bro-science and misguided advice...
This post is OK, but people please, make sure you research diets & training programs on your on first.
Don’t upvote my post. I don’t want your upvote it reeks of cuntiness.
Calm down edgelord. You sure have a strong frame uh, Mr badass.
Haha, I had to look up edgelord. I think I was right about your upvote, I can smell the fish from here.
Ahh the 89th lift weights post this month, this one with nearly 400 upvotes.
Question for mods, ECs:
Isn’t this all covered in the sidebar?
Yeah, but with less eye twisting formatting and OP responding to their own post.
Not in Asia. Beautiful slender women everywhere.
yes fitness etc blah blah. But if your mission career is not set and/or internalised all this is fundamentally fruitless! your entire world upstairs changes once you have an idea of what to do with yourself. TRP really needs a career specialist arena to help those stuck in the disempowerment flytrap
All of these traits are essential to your career and your intrinsic motivation.
lol porn is fine, jacking off is fine - please stop demonising masturbation like its the reason dudes cant game women.
The narrative of no fap is some religious cult bullshit and doesn't do anything to improve your character other than give your ego more bullshit to project onto people.
I believe the main reason behind no porn, and what I would refer to as healthy masturbation is to reduce compulsive behaviour, as well as tame easy dopamine spikes.
In regards to porn usage it can have negative impacts. While this may not be the main reason they are having troubles in their social, occupational, or sexual life, it is a contributing factor. Some people are able to enjoy it with little to no downsides. Porn is very unrealistic and very easy to obtain. Thousands of “mates” all readily available, as well as sexual scenarios. This can create a desensitization of the mind. Combine this with someone who is sexually inexperienced, they could consciously or on a subconscious level prefer porn over real life experiences.
In regards to excessive masturbation there are a few issues. Like easily achieved dopamine spikes, but also physical desensitization issues. Another issue is compulsive masturbation. For example if someone was to masturbate to relive anxiety, they could become anxious when having sex, due to the brains tendency to associate all sort of stimuli.
So all in all there are a lot of reasons to be mindful of your masturbation habits. While some people may not benefit, and certainly some benefit more than others, abstaining from porn or masturbating can be helpful. I personally feel as if it’s partly treating the symptom and not the cause, however with such complex things it’s hard to find and treat the cause. As with most things you know yourself best, but it’s difficult to remove yourself to see what is truly the best action to take.
I know many people try 90 days of either NoFap or NoPorn, or both, in order to see if it is something they are struggling with. For example if your failing repeatedly at abstaining for 90 days, maybe you have compulsive tendencies or reliance’s. Or Perhaps you have self control issues and in an effort to practice self discipline this is a challenge you take.
I use “you” or “your” in my writing a lot, which is frowned upon a lot. My intentions isn’t to necessarily target the reader, is a collective “you”. Also my intentions isn’t to prove the comment I relied to wrong, I’m hoping that you CMajorThe3rd will realize what some people are dealing with, and maybe to find something you didn’t know.
I did, and thank you for the insight.
lol do whatever makes you feel good lol
There is an intrinsic force in your body that wants you to breed with women and drives you to be better. I watch porn, just not everyday, usually when I am getting a blowjob.
5x5 just gives you strength in the bigger muscles. So if you're a fat duck it's just going to make you a fatter fuck.
You should aim to hit as many muscles groups as possible to really spur your calorie burning.
Calorie burning comes from calories.
lol sugar is poison. You are very smart