Lifting and eating right

Trellink · 2014-12-25T23:07:30+00:00

/r/leangains. Not only does it WORK, but it's a methodology that's almost socially invisible.

Skip one meal a day (make it breakfast and no one notices). Eat and enjoy massive protein-rich meals when you do eat. Hit the gym three days a week, about an hour each workout. Go ahead and enjoy a drink and a night on the town.

It's more nuanced than that, but not by much. (That hour in the gym's an intense one). Meanwhile, everyone stares in wonder because you're getting in incredible shape, with almost no apparent change in lifestyle.

defenderzeta · 2014-12-26T00:09:50+00:00

I found the subreddit /r/ketogains and have been following the spreadsheet they give out there. I have dropped 40'ish total pounds in approx 5 months while gaining muscle mass. I started the low carb diet in combination with the free Stronglifts system from www.stronglifts.com (which is also a free Android and Apple app) and then moved to the ICF workout they give for free in /r/ketogains.

The results have been pretty freaking amazing. I've gained muscle, lost fat, reduced loose skin and jacked my metabolism. I've dropped 4 pant sizes moving into 6 sizes soon.

Their admin /u/darthluiggi has been in low carb ketosis for over a decade and is built like a tank, very inspiring.

MrAestheticz · 2014-12-26T01:17:35+00:00

I've followed lean gains/IF for years. I also enjoy it because I prefer fasted training. Here is my transformation

http://img.photobucket.com/albums/v471/ryan314/14865BEE-4305-4968-B962-F2331703DC8F_zps3hqwmt2y.jpg

http://img.photobucket.com/albums/v471/ryan314/E9D4E6CB-063F-4509-8353-1AE63FF37399_zpsakmsfddk.jpg

http://img.photobucket.com/albums/v471/ryan314/4F6DC1FD-CFD7-4A75-9A9C-43284EEB2655_zpsjwoh0pbc.jpg

Not on gear so don't ask. I'm 5'7 about 160 lbs in the photos. At the current time I'm bulking and am around 167 lbs.

2014-12-26T01:31:02+00:00

http://iifym.com/iifym-calculator/ calculate your daily caloric expenditure based on height, weight, age, sex, body fat and activity level. Only eat 75 to 85 percent of this number every day. Decide on a macro ratio of carbs, protein and fat and stick with it. I recommend one gram of protein per lb of bodyweight, 0.4-0.5 g of fat per lb of bodyweight, and the rest carbs. Figure out what works for you but be vigilant and be precise in tracking every bit of food that goes in. This means you need to cook your own meals, buy a food scale, learn to read nutrition labels, etc. You want success then put in the work. Learn about fibre intake , cruciferous veggies, lean proteins, healthy vs unhealthy fats, complex vs simple carbs, complete vs incomplete proteins . Get your vitamin game up. Multis, vit d, fish oils...

dennislang · 2014-12-25T21:30:16+00:00

I'm a huge fan of the lean gains protocol. It let's you grow stronger and bigger while gaining very little fat relative to traditional bulk/cut cycles.

2014-12-25T22:06:28+00:00

Lean meats, a variety of fruits/vegetables/berries, supplement with vitamin D, and mix it up a bit every day. You want to have the fuel to build muscle, but also the nutrients to live as long as possible and stay healthy. I've found drinking milk, eating fish/chicken/lean beef, and a huge assortment of fresh produce has me feeling better than ever and making gains much faster than when I ate junk.

PlusGoody · 2014-12-26T02:14:24+00:00

The most important reason to cut carbs is to prepare yourself for a sustainable lifelong diet. When you're losing weight you mentally tolerate hunger. At your target weight you need to arrange things so that you are SATIATED after eating a healthy amount of calories. And that's where carbs are just a disaster. The fats and (especially) the proteins we eat are very satiating. If you eat 1000 calories of fat and protein (a big steak, say) you are going to feel full for 8-12 hours. You can easily eat 1000 calories of carbs and be hungrier than you started (3 beers and a bag of doritos, say).

Ronin11A · 2014-12-26T00:31:12+00:00

For weightlifting technique and solid training programs, Candito Training HQ is among the best. YouTube Channel Link

For nutrition, Berkhan's LeanGains, Andy Morgan's RippedBody are great resources. Andy in particular take a lot of Berkhan's more obtuse/dense concepts and distills them down into something simpler. Alan Aragon is a great resource as well.

SWALLOWTHISPILLBITCH · 2014-12-26T08:24:46+00:00

Hi!

Started lifting when I swallowed the pill, and my diet has consisted of eating fucking EVERYTHING. I went a little nuts with the food, I eat a fuckton of brown rice, a fuckton of chicken breast, and 12 eggs a day, always scrambled thanks to Gordon Ramsay's scrambled egg recipe. On top of all that, I feed my fat-fuck face whatever the hell else it wants.

What are the pros and cons of this retardery?

The pros: My lifts are through the roof. My whole life I've been weak, pathetic really. When I first started, I swear to god I could not bench 135 once. In 8 months, I've gone up to 245 bench! I have a heavy focus on doing the big three lifts, my deadlift is the best at 585. I've added lots of muscle, and I'm stronger than all of my friends, which is great!

The cons: I am FAT AS FUCK. I've added quite a bit of muscle, but I'm a fat shit at 290. I didn't eat at 500 calories over my daily caloric needs, I just stuffed my face. The strength gains were great though.

Redpillc0re · 2014-12-25T20:42:08+00:00

I 'd like your opinion about this blog i found today: http://anabolicmen.com/ (No , it's not about anabolics)

The guy claims to follow the scientific method and indeed he references studies that back up his observations. I also like his terse writing. He seems to have distilled the best out of what he 's read regarding fitness, e.g.: http://anabolicmen.com/supplement-guide/

http://anabolicmen.com/nutrition-guide/

curmudgeon99 · 2014-12-25T22:09:39+00:00

I have this.

You want to be muscular and cut, which means not fat.

Here's how:

Therefore, you should keep your carbs and other things that turn into sugar in your bloodstream to a minimum. [So, stop drinking any drinks that contain sugar, stop eating: potatoes, rice, pasta and bread, as all four of those things turn to sugar once they hit your stomach].
Eat breakfast, and not cereal or any of that crap. Eat chicken breasts as much as you can including for breakfast. (Trust me on this. You will lose fat)
Get a gym membership. Planet Fitness is the cheapest at $10 a month but just pick the one that is closest to you. Go to the gym every single day. Seriously.
Work on your chest every other day. Shoulders alternate days. Do legs and abdomen every day. On Chest days do bench press, 5 sets of 10 reps. As soon as you can do that comfortably, increase the weight. Get a small notebook and write down what you do every day: exercise, weight, reps, sets. On Chest days after the bench press do cable flys. Then do pec flys. In short, on your chest day you need to destroy your chest. Then give your chest the next day off and work on your shoulders. Search bodybuilding on youtube for tips or buy a used copy of Arnold Schwartenegger's book on bodybuilding from Amazon. Arnold's book "Encyclopedia of Modern Bodybuilding" or the updated version will teach you a variety of exercises you need to do to increase your physique. All without bothering to take steroids, unless you want to.
Take supplements of zinc, magnesium, Vitamin D3 and Omega 3 to support your testosterone level. (Lifting heavy weights also helps this.)
Either eat tons of broccoli or take supplement pills called DIM, which is the active incredient in cruciferous vegetables, to lower your serum estrogen and make the testosterone you have more effective.
Sleep.

If you follow these steps, you will lose fat and gain muscle.

foldpak111 · 2014-12-25T20:54:36+00:00

A steak a day keeps the doctor away

2014-12-26T02:38:36+00:00

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2014-12-26T03:36:35+00:00

iifym.com

Has all the calculators you need to find out what you should be eating.

2014-12-26T02:16:41+00:00

Lift weights, and eat whatever I want.

2014-12-26T13:42:04+00:00

Get an estimate of your BF% at /r/BulkOrCut or using calipers (properly) and put the info into a Katch-McCardle formula calculator online. My current nutrition breaks down to 40/30/30 percentages for protein, carbs, and fat. If you're severely overweight a low carb diet might help you out, though I'd recommend getting some carbs from yams or the like if you're working out hard.

For actual lifting, there's a lot of info out there. In my opinion, if you're just starting out, you need to do a linear progression strength program like Starting Strength or StrongLifts. I don't care if you want to do a split, you won't benefit from that much volume if you've never touched a weight before. Just do a few months of good honest progression and then move on - you'll thank yourself later for it.

Personally, I did the dreamer bulk for a while and touched 300 pounds of body weight. This was through Starting Strength and Texas Method, as well as some fuckarounditis in between. Now I'm doing a split because I enjoy the volume and I'm caring less about getting stronger, I just want to get bigger and more cut now.

So now:

Monday

Incline DB Bench 4x10
Bench Press 3x10
Incline DB Flys 3x10
Wide Grip Dips 3xF
Barbell Curls (straight bar) 3x10
Preacher Curls (EZ bar) 3x10

Tuesday

Low Bar Back Squats 4x10
(Sometimes) Front Squats 3x10
DB Lunges 3x10
Leg Press 3x10
Leg Extension 3x10
Leg Curl 3x10
Calf Raises 4x20

Thursday

Lat Pulldowns 4x10
Deadlift 3x3 or so
Barbell Rows 3x10
DB Rows 3x10
Hyperextensions 3x10

Friday

Alternate BB/DB Press 4x10
Superset Lateral Raises & Upright Rows, 3x10 each
Front Raises 3x10
Lying Rear Delt Raises OR Face Pulls 3x10
Close Grip Bench 3x10
Tricep Pushdowns 3x10
Skullcrushers 3x10

Saturday

Deadlifts 3x3
Squats 3x10
Clean and Jerk 3x10
Pull Downs / Pull Ups 3x10

If I'm feeling up to it I'll add weight or sets/reps on the big lifts. With accessories I'll normally keep the weight the same, just focus on slow, controlled movements. I also try to hit cardio a few times a week to keep my heart health up.

hairaware · 2014-12-26T16:21:06+00:00

Just go over to r/bodybuilding. A lot of the info in this thread is overly specific for the individual mentioning it. Also some pretty shitty sounding workout routines. Biggest thing is to first consider your goals and then set out a plan. Basically I'm saying you're trying to dig a hole and a bunch of guys are saying use your hands or a shovel in here. If you plan well and accurately you will be using a backhoe.

kritzy27 · 2014-12-26T21:10:00+00:00

I may be repeating a lot of good advice other folks posted, so please bear with me.

If you're a beginner, the best way to get fit and healthy is to first educate yourself on the basics. Once you establish a good base of knowledge, get a plan together and execute said plan. Start out with simple goals and keep progressing. The most important thing is to be patient and and keep perspective. A lot of people fail and go in circles, because they don't STICK WITH IT. You should find or create a plan that works for you and will keep you interested. The worst thing you can possibly do is dread going to the gym for a workout and get sick of eating the same, bland meals.

For exercise, I prefer to do a 4 day upper/lower body resistance training split with cardio based on whatever fitness goals I have. I played a lot of sports in my youth, so my body is a little beat up. I can't stress enough that you need to warm up and have a good mobility routine, based on a postural/movement assessment. Taking care of your soft tissue with foam rolling and deep tissue massage is huge in taking care of nagging injuries and preventing bigger ones. I also recommend going to a chiropractor for adjustments a few times a year based on how much abuse you put your body through.

I messed around with a lot of different approaches to nutrition, but I prefer eating 5-6 small meals. It's easier for me to control portions and get the adequate amount of calories/macros that way. I played around with intermittent fasting and found the 8/16 split effective in getting your metabolism jump started. I just couldn't stick to it long term, because it clashed with my lifestyle.

That being said, here are some links to get you started:

http://www.precisionnutrition.com/calorie-control-guide http://www.bodybuilding.com/fun/start-here-start-now-the-8-week-beginner-workout-plan.html

I recommend you check out the blogs of these fitness professionals. They really know their stuff and are usually pretty entertaining as well.

http://www.ericcressey.com/blog http://www.benbruno.com/ http://tonygentilcore.com/blog/ http://mikeroussell.com/

I also like this guy's blog.

NSFW- http://chaosandpain.blogspot.com/?zx=fa94064a5365ab73

He posts some interesting recipes and has done a few entertaining blogs analyzing actor's transformations for movie roles. Just google search "chaos and pain so and so" and it will bring them up. Here's one he did on Henry Cavill for the reboot of the Superman franchise.

NSFW - http://chaosandpain.blogspot.com/2013/06/dude-so-and-so-got-so-fucking-jacked.html

I hope someone finds this helpful. Feel free to send me a message if you're looking for any advice or information. I'm no expert, but I feel like I can point you in the right direction.

Get after it, fellas.

favours_of_the_moon · 2014-12-25T20:37:35+00:00

http://www.marksdailyapple.com

caddyheni · 2014-12-26T22:12:50+00:00

Go fuck a taken woman is the most mislead and ignorant piece of advice I've read here, and absolutely not what the RedPill is about. Sometimes it happens as a side effect of the pill, but should not be your aim, or cause.

tits_out_forTheBoys · 2014-12-25T23:29:30+00:00

Lifting

Eating Right

Title	Lifting and eating right
Author	[deleted]
Upvotes	78
Comments	110
Date	December 25, 2014 8:17 PM UTC (11 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/2qdygc/lifting_and_eating_right/
Archive Link	https://theredarchive.com/r/TheRedPill/lifting-and-eating-right.26947 https://theredarchive.com/post/26947

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