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FitnessYou will never outlift a bad diet (self.TheRedPill)

submitted by Sol4ace

Read the edits before commenting / PMing me

You will NEVER be able to outlift a bad diet. This is a simple reality that everyone who seeks a greater physique should know and understand. I know for a fact you guys know this but you need to APPLY it. Don't just tell yourself that you're going to eat healthy and then drink a beer with a pizza the same evening.

Quit making excuses like 'I deserve to eat that one cheat meal, I worked out 4 times this week!'. This is the kind of mentality that will set you so far back in the long run.

When you first start lifting you will make gains no matter what you eat. If you take it seriously. You will lift heavier weights and your muscles will get bigger. This will go on for a few months, perhaps up to 1-2 years.

You will get used to eating bad and working out, but that is NOT the way you should be doing it. The fact that it works when you start out is maybe the reason why a lot of guys hit a plateau after a certain time. Once you hit that plateau it's hard. Your muscles are big but theres a lot of fat covering it, no definition and it's not as good as it could be.

If you just started lifting, do not fall into that trap. Start improving your diet right away. Start counting your calories and cut everything unhealthy from your life.

Don't drink soda, drink water. Don't eat dessert, eat a fruit. Don't eat fries, eat rice. Eat home-cooked meals. Get these vegetables in.

I lifted for a long time without eating right, I built strenght, but I was not lean. I successfully dropped 40 pounds in 8 months by just changing my eating habits. The workouts remained the same, but everything else changed. I feel a lot better than I used to and I wish I had started eating right from the get-go.

If you need help with your diet, feel free to PM me.

EDIT: You cannot go cold turkey and completely change your diet overnight, but you should be trying to improve overtime and set goals. Do not fall into a comfort zone. Cheat meals are obviously a thing, but do not have 3 of them a week. Keep it to a minimum if you're struggling.

Edit 2 : This post is obviously not gonna apply to everybody, we're all different. Some guys can eat whatever they want and stay small, while some have a hard time cutting. That's life.

Edit 3 : I am NOT a nutritionist nor am I a professional bodybuilder. I successfully achieved a decent cut and I just wanted to share the mentality I had with you guys. This post was for new guys who just got into lifting. I believed they should be aware that a dirty bulk is not the way to go and that if they decided to get into lifting, they should also get into a better diet.


[–]truedemocracy3 178 points179 points  (70 children)

having one cheat meal (or a couple) in a week where you work out multiple times isn't an excuse, it's life. Yea I exercise pretty heavily 6 days a week and most of the time I am cooking a meal of spinach, rice, diced potatoes, fish, chicken, etc. But dude, there will be times when you have to eat out with friends, family, work, etc. or just situations where you really cant avoid eating garbage.

Don't kill yourself because you had pizza 2 days in a row, or got taco bell late one night with buddies. If you are disciplined enough to cook and work out regularly then you will be fine. Hell, most of the time I love cheat meals because I realize after how much better it is to not feel like garbage after downing (insert food item here) and get some of my best workouts in after.

3 cheat meals out of 21+ in a week isn't bad at all. Even when doing a cheat meal there are ways to limit the damage. Get chicken wings instead of nachos at a bar. Drink water instead of soda with that meal. Get healthier sides. Etc. Really depends what you call a 'cheat meal'.

[–]HopelessDistraction 28 points29 points  (29 children)

I like your mentality. My father always taught me “everything in moderation” and it has worked out beautifully for me. It’s always stuck in the back of my mind. I’ve never suffered from any addictions or being overweight, and I attribute this mindset to that quite a bit. OP is obviously just really proud of his weight loss and is trying to help the rest of us, which is admirable and I appreciate it. However, as you said, if you want to have even somewhat of a social life, you’re bound to have to eat a shitty meal every once in a while.

[–]strider17111992 25 points26 points  (5 children)

My father taught me "everything in moderation, including moderation"

[–]HopelessDistraction 8 points9 points  (4 children)

What about moderating your moderation of moderation?

[–]DancesWithPugs 1 point2 points  (0 children)

It's moderation all the way down.

[–]Jebebo 1 points1 points [recovered]

I moderate my moderation of my moderation pretty well but sometimes have trouble moderating that, that’s my next goal.

[–]HopelessDistraction 3 points4 points  (0 children)

I’d start there. Soon enough you’ll be at my level of moderation. Don’t get discouraged, man.

[–]Soccham 7 points8 points  (0 children)

Part of the issue is not understanding what the norm is.

[–]redd_reality 25 points26 points  (12 children)

I am ecstatic this comment is voted to the top.

This is EXACTLY the hamster, fagget mentality that leads to blatant mediocrity.

The content is fine. Of course a cheat meal here and there won't kill your progress, but I'll tell you what will.

Your hamster.

Y'all mother fucker who felt the need to up vote those comment, or pat yourself on the back when you read it, you need to harden the fuck up.

This sub used to be filled with men who would tear you apart for posting fagget, sympathizing, hamstering bullshit such as this.

Half of you pudgy assholes shouldn't eat a cheat meal for the next year. Stop rationalizing your lazy ass methods of staying average and do whatever the fuck it takes to become better and beat the shit out of your competition.

Op gave you a gift of straight up effective advice and the first comment is a mentally weak asshole hamstering why he can slide Twinkies down his throat. Smh.

[–]Endorsed Contributormallardcove 8 points9 points  (3 children)

Upvoted this comment. It's not black or white when it comes to cheat meals but if you want to hold yourself to a higher standard you have to have more discipline.

I do a cheat meal or two every month, because as the original comment said, life happens. I have rich clients want to take me out to some fancy steakhouse, or I want to celebrate a holiday with my family. Shit happens.

But sometimes you have to say no. If you keep coming up reasons to cheat all the time it no longer is a cheat meal.

If you want to get to 10% BF like me you are going to have to go extended periods of time without cheating. If you cheat at 25% BF who cares, you are still a fatass. But going from 25% to low BF takes discipline. 3 years ago I cut from 25% BF to 10% and I only cheated once a month max, sometimes 2 months without cheating.

[–]redd_reality 4 points5 points  (1 child)

I agree. And as I said it wasn't the content of his comment, but the intention. It's the principle of rationalizing a lower level of discipline which is spreading like cancer through this sub.

Sure the influx of noobs will naturally come with a rise in this type of justification, but what I'm see now is a community hamster with every beta bandwagoning their metiocrity and making excuses.

We need the veterans to delete posts and ban users who attempt to undermine doing the tough stuff because they're soft and want a belly rub.

[–]truedemocracy3 0 points1 point  (0 children)

Want more discipline? Enough where a cheat meal is breaking it? Then get the fuck off Reddit.

[–]truedemocracy3 3 points4 points  (2 children)

Lol at this guy. You're a fucking dumbass if you think the extra calories from a burger or wings in a week will kill you or make you "chubby". The fact that you are so angry over this post and use the term hamster about it shows that you probably have some massive inferiority complex issues.

no one is saying don't eat healthy or don't go to the gym regularly. What we are saying is that a few cheat meals (and I mean stuff like pizza, not a dozen fucking donuts) really won't have an impact on your life at all.

[–]redd_reality 2 points3 points  (1 child)

It's the principle behind giving an out to ops prescription.

The first fucking comment is someone saying cheat meals aren't that bad. Fuck that. This is trp not a fucking hand holding circle jerk.

Be a man and have some discipline.

[–]truedemocracy3 4 points5 points  (0 children)

You are on Reddit right now. You realize that's the same as 'cheat time' too right? Why aren't you improving yourself by working on your business right now? Why aren't you improving yourself by reading right now? Learning a skill? Instead you have been on Reddit multiple times in the last day.

That's the same exact thing as a 'cheat meal'. Be a man and have some discipline.

[–]HopelessDistraction 4 points5 points  (2 children)

I’m just having a really difficult time grasping your rage here. What is wrong with you? Why does this make you so upset? Lmao

Blatantly insulting other members of the community was never a part of TRP. Cut that shit out man. You’re embarrassing.

[–]redd_reality 1 point2 points  (1 child)

In the past trp was filled full of brutally honest and effective advice.

In recent months the sub has been over ran by betas hamstering anything to avoid carving themselves out of wood.

I'm mad because people like you are the worms who turned a once valuable resource and effective community into a circle jerk where stubborn betas come to bitch but have no intention in doing anything to improve their lot.

[–]HopelessDistraction 2 points3 points  (0 children)

The only person bitching is you, my friend.

[–]RedHoodhandles 9 points10 points  (3 children)

Totally agree. I am working out to live. Not the other way round.

[–]Shoot4321 6 points7 points  (4 children)

It’s the 80/20 rule. 80% of time make sure you’re doing it right. 20% of the time do whatever and don’t stress. I’m lean and eat decently healthy food, but I’ll smash down a few bars of chocolate or whatever if I feel like it which is rare these days (insider tip for anyone reading: you don’t crave bad food if you eat healthy, something fat people I know can’t get their heads around, OMG BUT I COULDNT GIVE UP CHOCOLATE, bro you stop craving shit like that after day 5 of eating right so it becomes a non issue, it’s tough day 5-7 is the worst and the bad cravings are brutal)

[–]xAkdas 4 points5 points  (0 children)

Yeah it's way easier than it sounds, the easiest starting point is to take out EVERY drink and substitute with water. Haven't touched nor craved a chocolate bar in over 6 months.

[–]truedemocracy3 3 points4 points  (0 children)

My problem is that I have NO PROBLEM avoiding unhealthy food at the grocery store, or when someone brings donuts into the office I can pass, etc. however, if I have one scoop of ice cream, or one Oreo, I go pretty damn crazy eating it all. Fortunately don't have that junk at my house. But parties where people serve up finger foods will get me haha

[–]TurboLoaded 1 point2 points  (1 child)

Meh, YMMV. I go weeks without refined sugar but I constantly crave it. The feeling subsides a little bit, but it’s always there. Then again I smoke a lot of weed so that probably has something to with it

[–]p3n1x 4 points5 points  (0 children)

You have to do more than "go without". Need to rebuild the culture in your intestines.

[–]thewrecker8 1 point2 points  (0 children)

Agreed. Having one cheat meal here and there isn't going to make you a fat slob anymore than going to the gym once in a while is going to get you jacked. Both are a kind of building imo. It takes days upon days, weeks upon weeks, months upon months, years upon years to keep building muscle. Your diet is the same thing. You don't become fat or obese because you grab something fat and greasy from a fast food joint once in a blue moon. It comes from the days, weeks, etc of the food you eat and the excess calories day after day. No one wants to eat chicken, rice, and broccoli 7 days a week for their entire life. Even competion bodybuilders go on a little bender here and there on the off season. But you have to know how to get down to dick skin body fat when the time comes. If you've never gotten there and don't know how to manipulate your diet (many also have the help of drugs also) to get the results you want then you have to learn that before you hit that supersize big Mac. But just like lifting your diet needs to be consistent as well. You're going to miss days at the gym and you're going to go on a bender once and a while with your diet. No biggie as long as it's not an extended bender.

[–]A_Bandini 2 points3 points  (3 children)

A cheat meal is not the crime to end all crimes. But 3 a week is a lot yo. I've noticed one cheat meal every couple of weeks (to give your body that calorie boost and keep it running hot) is the sweet spot. The rest of the time you really have to be disciplined as fuck in order to see immediate and/or lasting results.

[–]truedemocracy3 0 points1 point  (2 children)

Define cheat meal. Because getting pizza with friends or a burger/burrito out at lunch is definitely ok a few times a week and is the average diet for the mediocre American schlub

But a gallon of ice cream and donuts? That's different. The above is basically unavoidable if you have any decent social or working life. Just lift harder and eat healthy when you can.

[–]areq13 0 points1 point  (0 children)

Listen to uncle Scooby:

It is very hard to get a caloric deficit in a day, most people are lucky to get a 400 calorie deficit on a consistent basis so over the 6 days you have a 2400 calorie deficit over the six days. So, do you deserve a treat? How big? Well one supersized big mac meal deal will completely neutralize the fat loss you would have had for the week. One single meal and an entire weeks worth of fat loss is GONE! Think about that! If you DO have a treat, you need to count the calories and make sure that you do not go over your TDEE for the day.

http://scoobysworkshop.com/dirty-dozen-diet-pitfalls/

[–]1AuspexAO 0 points1 point  (4 children)

90% good, 10% bad is pretty much ok for everything. In a week of meals that's roughly two meals. I'd say three is a-ok.

[–]Justmagick 0 points1 point  (3 children)

Sure. Anyone would be fine with just 1 STD or unwanted pregnancy for every 10 times they have sex. 🤪

[–]Jfc_Manners 0 points1 point  (0 children)

I imagine it more like having unprotected sex 1 in 10 times or with 1 in 10 partners

[–]1AuspexAO 0 points1 point  (1 child)

We usually say STI now (Sexually Transmitted Infection). It is possible to get a bad infection from unprotected sex that hasn't developed fully into a disease with symptoms. If you're with a woman with a high n-count, you could very well grab a nasty infection from her before it even exhibits symptoms.

Wrap your peckers, kids! 10 out of 10 times lol.

[–]Luckyluke23 0 points1 point  (0 children)

you make a good point man. if i go out to a place with my friends and it's japaneese food and i get soy chicken and rice... is it really a cheat meal?

[–]Snowbattt 23 points24 points  (1 child)

I remember reading something on a fairly decent fitness related website, I think it was leangains, saying that one should apply the 90/10 rule: if 90% of the time your diet is in check and clean, the occasional 10% indulgence aren't gonna fuck everything up.

I eat clean, but I do indulge on potato chips one a week when i'm at a friend's and I do indulge in a couple of cocktails per week too.

[–]yeah-yeah-red 7 points8 points  (0 children)

i did leangains for three years, leanest i've been in my life

then i got on tren and got even leaner

heuhehuhue

[–]node202fighter 14 points15 points  (6 children)

I've found for myself that the biggest thing that make me screw my daily deit plan is SUGAR. One taste of that shit and now you want anything that taste good. Sugar is truly worse than cocaine

[–]AnOldSouI 1 points1 points [recovered]

I suffer from this also. It takes some herculean discipline for me to stop once I've gotten a tiny taste of anything sugary. Biggest offender is cookie dough though.

OP mentions not changing cold turkey and this is true for my sugar habit. I've stopped myself for the most part and the few times I slip, I drastically reduce the portions I would normally have taken. Eating regularly and feeling full more often also has helped me curb the habit. Just something to consider if you are having trouble.

[–]p3n1x 2 points3 points  (0 children)

Do a Keto cycle and then rebuild that culture in your gut.

[–]gELSK 0 points1 point  (0 children)

// , For some people. I try sugar and it makes me want to retch.

Probably why I have great definition but no weight

[–]yeah-yeah-red 109 points110 points  (59 children)

yet you can outtren a bad diet

heuehuehue

[–]NoOneMakesItOutAlive 16 points17 points  (57 children)

Is this true? I thought you still have to eat healthy on roids

If you’re saying you can eat pizza and mcdonalds on tren and still have a six pack... I’d need to find tren.

[–]yeah-yeah-red 30 points31 points  (22 children)

lol yes you can definitely eat shit on tren and get leaner

[–]asotranq 2 points3 points  (5 children)

Your body will be fucked though. Don't be stupid and starting a cycle involving tren is a waste if you're not lean at the start of it. Read up, be safe.

[–]vast_rightwing 1 points1 points [recovered]

Do you have good resources? Been lifting diligently for a while now while focusing on form and good practice, thinking I've built the discipline to start really pushing it around the year mark. Worried about bitch tits and dependency mostly.

[–]asotranq 0 points1 point  (1 child)

I'm natural so I'm not the one to ask, but I think the go-to for avoiding gyno are SERMs. Look into tamoxifen, you will also need aromatase inhibitors. Also, if you're unfamiliar with any of these terms, PLEASE read up a lot more before even thinking of hopping on. You've got a shit load more to learn, and once you start juicing there can really be no going back, especially if you don't know what you're doing.

[–]Jfc_Manners 0 points1 point  (0 children)

You are very unlikely to get bitch tits if you run a decent cycle. Test, AI, HCG to maintain your natural production

[–]Senior Contributor: "The Court Jester"GayLubeOil 9 points10 points  (7 children)

Lol you say that now but wait until your worst possible thoughts are freely pouring from your mouth. Also Finaplex+carbs = sweat pocolypse.

Yea u'll burn off those carbs but is sweating through your clothes worth it? Naww fam. Your gunna start only eating carbs pre and post workout to avoid the sweat shitshow in normal world

[–]RedHoodhandles 6 points7 points  (2 children)

Can confirm. The carb sweat horror is real. Any tips on avoiding the post workout sweat when you get ready for work?

[–]smurfblue 2 points3 points  (0 children)

take a cold as fuck shower right before you go to work. Drop's your body temp for a little while. I'm cutting on DNP right now so that's what I usually do, works for a long enough time

[–]NoOneMakesItOutAlive 2 points3 points  (2 children)

What do you mean about worst possible thoughts pouring from your mouth?

[–]Vulgar_Wanderer 8 points9 points  (1 child)

tren makes you extremely irritable

[–]antariusz 5 points6 points  (6 children)

I can’t comment, specifically on tren, but if you’re doing something like epiandro, and 1ad, diet very much is still extremely important.

I’ve bulked before on m1 alpha and 4ad, and looked like shit afterward when I basically ate as much as I wanted (I naturally enjoy overeating). I built a lot of muscle and stength and size, but aesthetically I was at a really low point. I was bulking at 20% bodyfat and 220lbs, when I definitely should have been cutting.

[–][deleted] 2 points3 points  (5 children)

How tall are you? Unless you’re like 5’1 or drastically underestimating your bf% you should look pretty solid and beefy at 220.

[–]antariusz 2 points3 points  (4 children)

I’m 5’8”

Yea I looked pretty beefy, but I look way better now on a cut at 210lbs currently and still going down and getting down to 190 is my current goal should be pretty epic with as much muscle as I currently have. I might have been off by a few % if I was actually closer to 24% at 220 it wouldn’t surprised me. Mirror is better indicator than neck and waist measurement since I’ve never done anything like a dexa scan. (That said, 20% at 220 is what the calculator tells me, so I’ll stick by it)

[–][deleted] 2 points3 points  (3 children)

Yea lol my waist measured at like 41” the other day and based on the way I look now compared to how I did at 240 I’m definitely at or under 20%. I’d like to stay at 275 and get to 14-16% bf, I want to see my abs again. Good luck with your cut man!

[–]Fapisluv 1 point2 points  (2 children)

I hope this is sarcasm... 41" waist under 20% fat? Lol. That is at least 25% fat. And that's only if you have all the fat in your waist.

[–][deleted] 1 point2 points  (0 children)

Always had a thick as fuck waist. Even when I was 180-200 I still had a 36-38" waist. I'm real big boned and stocky. Long legs, short and VERY thick torso. Very little fat on my chest and back, measure my chest 2 days ago and it was 50.5".

This is a pretty good example of my build. Look pretty much exactly like that except I'm not quite as big and nowhere near as strong as him. Maybe I'll bench 675+ one day though, bout to hit 405 within the next 2-3 weeks and I've only got a 10-11 months of serious training under my belt.

[–]antariusz 1 point2 points  (0 children)

I actually used to have a 40” waist naturally at low body fat when I was in the Air Force at 22. I was working out literally every day for my last 18 months in (because I was always in the marginal fitness category). I would eat around 4,000 calories a day. I never actually counted, but I think that was a good estimate, because I didn’t give a shit and had never heard of CICO, hell.. the government was still teaching the food guide pyramid.... my body was a carb processing machine. Food goes in, food goes out, work gets done. Look like shit.

I could run my mile and a half in 11:30, jog 3 miles nonstop, 50 push-ups and 50 sit-ups in a minute. But the 40” waist would always make me lose enough points that I had to continue the program.

Even at only 5’8”

I have no idea what my bodyfat percent at the time was, since I never recorded it or cared, but if I had to guess it was comparable to now. My lifts were weak, and I had no aesthetics at all, but my workouts were intense, and mandatory, and I had the benefit of being 13 years younger than I am today. I literally only lift for aesthetics, that is “functional” strength to me, because it serves the “function” of getting me laid. Compared to my Air Force days where all I cared about was pushups sit-ups and running, and eating shit-food. (I only ate for pleasure, now I mostly eat for purpose and occasionally for pleasure).

In comparison, I’m currently at 34” at the navel now and wouldn’t mind seeing that number drop to 32 or lower (which it will get to after my cut). In terms of appearance... I look a million times better now, but I get winded after 3/4ths of a mile. The extra weight I have now is because I’m no longer “natural” but exercise routine is pretty important for deciding body shape

[–]Knives91 9 points10 points  (2 children)

Title isn’t 100% accurate. You can gain mass and strength (lifts) on a bad diet. If you want to slim down and cut then that’s different, which actually causes a deficit on your lifts.

[–]gELSK 0 points1 point  (0 children)

// , He's talking about healthy food, not low amounts.

[–]Ole_squirtle 19 points20 points  (4 children)

Cutting everything isn't possible for most people. Know your body, know how your BMR works, and cut things off one by one. As you begin to see progress, you will want to cut out more.

[–]NoOneMakesItOutAlive 12 points13 points  (0 children)

This. Also, don’t give up if you have an unhealthy meal here or there. Because you will. Just make your next meal better.

[–]Sol4ace[S] 5 points6 points  (2 children)

I agree, perhaps I should've been more clear on this point.

You can't go cold turkey.

But you should be going for constant progression, slowly cutting unhealthy meals away.

[–]HopelessDistraction 3 points4 points  (0 children)

I think it helps to define what unhealthy really is, as well. Cutting out processed snacks and added sugar will do more than cutting out any other single thing.

[–][deleted] 5 points6 points  (4 children)

I can't get enough calories to gain weight. When I eat healthy I don't eat nearly as many calories, I fill up with less calories than high carb and high fat shit foods. This advice only applies if you're trying to lean/cut

[–]clairevoyantz 1 point2 points  (0 children)

I’m with you here. Barely maintaining while working out and eating a lot of junk. I’m almost underweight and I hate it. If I ate “clean” I’d end up even worse off.

[–]gELSK 0 points1 point  (0 children)

// , It's rare, but I have the same problem. There are only so many meals of salad that I can possibly digest in a 14 hour period.

Lord knows I tried, though.

Never complain about your "problem" to people trying to lose weight, though. They really do have it worse in some ways.

[–]Kink3 0 points1 point  (1 child)

I realize how silly this sounds, I didn't think it would work either. But once you cut the shit foods out, you'll most likely begin to put on weight. I've struggled my whole life being the skinniest guy in the room until recently. Think about it this way; you're eating shit... It's just calories and sugar. As I assume you're trying to put on muscle, not fat. Muscle can't be built efficiently with sugar and grains. You eat the healthy foods with the right ingredients needed for building muscle. The main one obviously being protein. Try this for one week, calculate your caloric and protein intake. It's going to be low, no way around it. The secret sauce here is to get both of those high enough then work from there. Ps. Baby steps! As another poster said: "Don't go cold turkey."

[–]herrrro 4 points5 points  (1 child)

But you run a little and lift with a terrible diet trust me

[–]theworlds 4 points5 points  (0 children)

Yup, don't see why people don't want to add a good 5 miles daily, shits good for the soul. Weekends hit 10 miles on the trails. Eat like a god if your also hitting the iron hard tho..

[–]nofilmynofucky 3 points4 points  (0 children)

THE HELL I WON'T

stacks on a 3kg spare tyre over Christmas despite lifting twice as much over the period

FUCK

[–]Pilliam66 3 points4 points  (1 child)

People should also remember that the diet that is best for you depends on your body. For me eating calorie dense, fatty food such as pizza is the best way as I have a sky high metabolism.

[–]gELSK 0 points1 point  (0 children)

// , I have the same problem.

I worry what I'm doing to my colon, sometimes, but there just don't seem to be enough healthy ways to get more calories.

I will say this much, though. Pasta is relatively healthy, but calorie dense, with the right sauces.

[–]Scandinavianredpill 12 points13 points  (7 children)

I agree with learning to love to eat healthy. What is even more important for muscle building however is staying at a caloric surplus (a slight one). Putting on muscle is really about not having mineral deficiencies, having a caloric surplus and then training hard in the gym and recover properly before you hit the same bodypart again. It's such a fad to go high frequency in training these days, because of muscle protein syntesis and so forth, but really you need to train very hard, to failure or close for your body to accept the need to grow bigger (from my experience) and then you need to rest till you are no longer sore. Look at someone like the hodgetwins. 40 year old guys building great bodies (granted they also have good genetics). They hit their muscles once a week and have done so the majority of their lifting time.

So basically: bulk slowly and patiently eat properly Lift with high intensity doing compounds rather overrecover than underrecover.

[–]MrAnderzon 12 points13 points  (0 children)

Muscles don't grow at the gym

[–]kranos33 3 points4 points  (5 children)

Bad example. Hodge Twins do massive amount of steroids.....

If you are natty you really need to bust your ass, but also have realistic expectations.

http://nattyornot.com/top-10-fake-natural-bodybuilders-youtube/

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQCQxeiQSTkWug0bvHBpcwxGEE80l1lVJ2k00PGaxlQZk1F5Ncn

[–]CrazyAzn2o 2 points3 points  (1 child)

Is Matt ogus also on steroids?

[–]yeah-yeah-red 8 points9 points  (0 children)

lol yes

he even named his dog "tren"

lolololol come on

[–]mynamedany 2 points3 points  (1 child)

Theoretically untrue, however smarter To go about eating healthy and Whole Foods to achieve results

[–]gELSK 0 points1 point  (0 children)

// , TRP is a praxeology, Iguess

[–]Him__ 2 points3 points  (3 children)

I find that fasting is a great way to cut down on food intake, which is my main issue. Trying not to eat for several hours at a time with lots of water is a great experience!

[–]rustybuckets 1 point2 points  (1 child)

More detail on this? I'm a very all or nothing person so this might be a good fit

[–]Him__ 1 point2 points  (0 children)

For a more healthy response do real research but I personally just avoid eating for 2-3h at a time. I'm hoping that it lowers my food intake in overall 24h periods.

It also means that when I lift my stomach is empty and I can lift more intensely haha

[–]Justmagick 1 point2 points  (0 children)

Saying that fasting is a great way to cut down on food intake is like saying abstinence is a great way to cut down on promiscuity. But I know what you mean.

Instead of several hours try it for a few days. It is life changing for many people.

[–]Augustuscrassus 4 points5 points  (4 children)

Dude you gotta have a cheat meal or else you'll go insane. Not everyone is Jeff Cavalier and can survive with one cheat meal a year.

Also not all cheat meals are alike. Subway, Pita pit (here in Canada), Any burrito place. All these are relatively healthy if you really are sick of chicken and rice.

My bulk last year was dirty. This year my diet is being cleaned up but I still make sure to not eat crap like pizza and Mcdonalds like I did when I was 200lbs.

[–]p3n1x 1 point2 points  (2 children)

It seems like the words "cheat meal" is very feminine and for hamster brains.

Simply pay attention to your macros

if you really are sick of chicken and rice.

Learn how to cook.

Good side hobby. Panties come off easier.

[–]Augustuscrassus 0 points1 point  (1 child)

Dude sometimes you just want pizza.

[–]p3n1x 0 points1 point  (0 children)

lol, I know

Thats what I mean by watch your macros. I mouth fuck a pizza every 2 weeks

[–]gELSK 0 points1 point  (0 children)

// , IF you have to have a hamster meal, then have one? Or else you'lel go insane? I guess if you have to choose between those two options, you've already made your choice.

But there are those of us (like my brother, who seems to exist on beans, chicken, salad, multivitamin, and rice alone) who DON'T.

[–]askmrcia 4 points5 points  (13 children)

So I'm going to call this post BS.

Played football in college and know several pro athletes including one who is on Team USA track team who was over our house yesterday.

Myself and guys I know all eat like dog shit. Fast food is norm. All you have to do is workout good and you will be fine.

Chad Johnson (former NFL player) along with Reggie Wayne both made comments about eating fast food.

I'm not saying to eat it all the time, but you can eat it several times throughout the week and be fine.

Strict diet is fine like you're suggesting if you're trying to become a body builder.

Quit making excuses like 'I deserve to eat that one cheat meal, I worked out 4 times this week!'

C'mon

[–]Sol4ace[S] 2 points3 points  (6 children)

My post was not gonna apply to any kind of professional athletes.

This was made for regular dudes who are just starting out. They are probably not in the best shape and they need to realize that if they want real change they'll need to eat better.

Cheat meals are fine if you really need it, I prefer to keep it to a minimum but again, that depends on who you are.

[–]askmrcia 0 points1 point  (0 children)

this was made for regular dudes who are just starting out

Ok that's fair. I was thinking we were passed that phase with most guys here assuming they read the sidebar. My mistake.

[–]Rtat 0 points1 point  (4 children)

You said “will never” lmao

[–]Sol4ace[S] 0 points1 point  (1 child)

English isn't my native language.

[–]Reformed65 0 points1 point  (0 children)

Hey dude, your English is great. I want to let you know, as a native speaker, that "will never" does make sense.

[–]Reformed65 0 points1 point  (1 child)

What's wrong with that? That does make sense.

[–]Rtat 0 points1 point  (0 children)

Grammatically, yes. But its not true.

[–]UncleWarwick 1 point2 points  (3 children)

The problem here is you're comparing to professional athletes, therefore you can make the argument that we're talking about potential (probable) genetic freak cases.

Which therefore can't be applied to the other 99.5% of us.

Also the other 99.5% of us don't work out for a living, so our caloric needs aren't as drastic.

Also the people arguing this aren't coming from a lifetime of physical activity. For example, you played football for at least 8 straight years, probably more dating back to a kid. You built an athletic foundation from the get-go. You can get away with more than someone who didn't have that background.

[–]askmrcia 0 points1 point  (2 children)

Also the people arguing this aren't coming from a lifetime of physical activity.

Fair point. I guess I brought up myself and pro athletes is that these guys perform at high levels and eat like dog shit.

As I'm typing this message, I just got back from eating a Bacon Cheeseburger with onions and fries and two beers, and my body fat% is 10%.

When I hear things about diet being 90% of the reasons people are in shape, I just have to call that stuff out. Because its not. You can exercise and lift weights to overcome a poor diet.

I feel like if you're lifting and exercising regularly (like 3x-4X a week), you should be fine.

But to your point, if you're someone just starting out or someone that has to lose weight, then yea I guess you shouldn't be eating garbage.

[–]Andgelyo 1 point2 points  (0 children)

Because you’re burning so much damn calories that it honestly doesn’t matter what the hell you eat. I know, because I’ve been there. Im no where close to a professional level athlete, but I’ve always been athletic and sporty for most of my life( did wrestling in high school, played recreational basketball, and now I swim). The leanest I’ve ever been was when I was either on the wrestling team in high school doing insane workouts, or 2 years ago when I was swimming in the morning and playing recreational basketball games at night. Ate like shit, and still was cut up. It’s simple CICO(calories in, calories out). For most people, or people who’s activity levels have waned down, they now need to diet.

[–]UncleWarwick 0 points1 point  (0 children)

You can exercise and lift weights to overcome a poor diet if you already got the muscles

I agree here. When I'm tuned in, I can eat anything and grow like a motherfucker. If I'm not tuned in, then the mirror starts to work against me.

While that's fucking delicious, I don't know how you do that on a regular basis. I simply feel better when I eat healthy. But that's another discussion.

[–]gELSK 0 points1 point  (0 children)

// , Thanks for at least supplying some evidence to back up what you're saying.

But pro athletes are NOT an example to follow, most of the time, unless you, too, are able to make your physical prowess a full time job.

[–]tibikush2012 1 point2 points  (1 child)

eat real food and leave sugar only for deserts once a week.

[–]gELSK 0 points1 point  (0 children)

// , Or better yet, leave sugar for the hamster-people.

[–]ZidaneLoire 1 point2 points  (0 children)

Agree except with your list of suggestions and the following suggestion to help someone build their diet.

Diets are finicky things. You change one meal composition and you're changing your plateau. There's a lot of broscience when it comes to diets and supplements. Most dudes end up with shit diets, big guts and a very colorful and expensive pee. Bodies can handle a lot (even 40 years of smoking), but that doesn't mean you're healthy or maximizing your potential.

My recommendation is visit a nutritionist that specializes in sports. I pay 30€ a visit once a month and I get detailed plans of gains maximization, supplements, roots, vegetables, meats, everything. I travel a lot because of work and even with a not so easy life to hit the gymn, I get outstanding results that shock even my closest family.

I don't do cheat days. My diet is awesome. I'm always eating, never hungry and eating chicken steaks for breakfast on occasion. I just got used to it. Nutritionist worked with what I liked.

[–]campergoku 1 point2 points  (1 child)

Then why am I at 10% body fat, i’m confused now.. 😫

[–]hodltaco 1 point2 points  (1 child)

I find myself saying that a lot. Want to trim down? Don't work out more, eat less, and make better food choices.

Quick cheat sheet-

Trade:

Beer for scotch Bread for vegetables Processed sugar for fruit Soda for water.

[–]Justmagick 1 point2 points  (0 children)

The general consensus used to be that diet and exercise were roughly equal in importance when trying to trim down. It seems that today diet is at least 80%, maybe even 90%.

I like your cheat sheet. Think I’ll trade the beer for coffee though.

[–]room_303 1 point2 points  (0 children)

Assuming you can out-diet the bullshit what your government mandates as safe to eat, your grocery store calls food or what the producers are adding to foods that cannot supplement the good minerals and vitamins they used to grow food with.

[–]AcrossTheSun 1 point2 points  (0 children)

It's okay to have a cheat meal perhaps 2-3 times a week if you are training 100% 4-6 times per week. For example I had a pizza tonight with water because I'm with a few buddies and next time I work out I'll have that pizza in the back of my mind as something to motivate me for that work out. I don't think it is healthy to stress about every little cheat meal, you owe yourself a treat for your hard work every now and then.

[–]be_-_positive 1 point2 points  (0 children)

All comes down to willpower.

[–]avocadowithsalt123 1 point2 points  (0 children)

This is always a hot topic in fitness world..at a point every trainee sees it is hard / impossible to outtrain a bad diet.

That is my weak point as well, God knows how many times I decided to do extra sets or extra training because I really wanted to eat pizza before I come home. I am struggling with this for a long time, trainings are not the problem, I can train 7 times a week without missing a rep..diet kills me.

And it CANT BE outtrained, with bad pre workout meals and breakfast Icant train properly, without proper diet after I wont recover and low bf is far cry

[–]TheMannarino 1 point2 points  (2 children)

Ive had a MINIMUM of 1 cheatmeal, if not 2 per week where I go about 2-3k cals over maintenance (which is around 3600-3700 for me right now, im 190ish at between 8-10% and 5'11) I usually am bloated for a couple of days, but within 4-5 days im right back down to where I was pre-cheat meal. Especially in the colder months, being a bit more loose with your diet when you're trying to mass is 100% alright. I'll cut down those cheat meals 1 once per week strictly in the sunnier months for when I want to be absolutely diced. With that said, the fattest i ever get over the holidays is about 12-13% and thats with zero cardio, zero steroids - just lifting 3-4x per week with high volume and tracking calories/macros. Pics of physique for reference..i'm 3-4 pounds heavier ATM as im coming off a heavy week of eating haha. Tightening things back up in the NY. https://scontent.fyvr3-1.fna.fbcdn.net/v/t1.0-9/26165201_700869923436387_4377227344067806346_n.jpg?oh=98f258776586ef12da599555ff9639ad&oe=5AB2AF16

[–]gELSK 0 points1 point  (0 children)

// , I don't think he's referring to those of us trying to mass gain.

But I'm on a path that I hope ends me up where you are.

[–]goldaxis 1 point2 points  (0 children)

It ultimately comes down to calories. If you’re eating chicken and brown rice, you’re still gonna pack on some fat if you overstuff yourself every meal. You need macros to facilitate muscle growth, but calorie total is what matters if you want to be lean. Timing too. If you have your pizza in the afternoon that day and still end up in a caloric deficit, you’re going to have no damage unless you are in the week leading up to a bodybuilding competition. It’s really important to make fitness a lifestyle that you understand and can maintain. Turning it into an eating disorder where you feel guilt for trivial meals is not healthy.

[–]Epictetus2017 1 point2 points  (2 children)

I have had weight troubles all my life. I was blessed with the sort of genetics that allow for rapid muscle gain, but also easy fat gain or fat loss.

When I was sixteen I was forced into a military school. I lost over 100 lbs of fat in a year because the drill master insisted I run 5 kilometers a day with 100 pushups, however long it took. By eighteen I was pushing heavy weights (320 max bench press) and wrestling daily.

But I never fixed my diet. So I had abs, but they were not washboard defined. I had huge triceps, but they lacked definition. I was strong enough to hurl a 325 lb man over my shoulder, but lacked aesthetics. And I was BP as all get out, so I was not using my physique to my advantage in the sexual arena. (My God if I knew then what I know now.)

I ended up gaining all that weight back over the course of the next five years in college and work (twenty pounds a year) when I couldn't support athletics for at least four hours a day . Addictive habits didn't help.

Now I am down 95 lbs, but still getting the muscles back. And it's much harder then last time because I am in my twenties now. All because I didn't watch my diet and it added up slowly over the years. Due to loose skin and scars I will never have a tight defined chest or stomach again short of cosmetic intervention. I will always look a little more fat then I actually am. Still struggling to accept that. (That's the part they never tell you in the weight loss routines.)

Tldr: stop eating like shit. Tertiary consequences people.

[–]gELSK 0 points1 point  (1 child)

// , You can also develop a sugar tolerance whose consequences hit late in life.

[–]Epictetus2017 1 point2 points  (0 children)

Insulin resistance was a big problem for me.
Sugar is very bad for your health. And the USA food setup subsidizes this toxic shit knowingly. I used to buy "low fat" food as a kid that tasted like shit so of course it had loads of sugar in it. Ironically if I had eaten high fat zero sugar, I would have bern better off.

It took a very specific diet (similar to keto/paleo) to reduce my resistance, but it's always going to be a concern for me. Before that, I was physiologically disadvantaged to cutting fat.

A lot of this is genetic in my observation. My family ate the same food in the same amount, but never gained. However, my brothers cannot bulk for shit.

[–]imnotarobotdammit 1 point2 points  (2 children)

I will add: Home made baked fries with light salt are much healthier for you than regular fries and they taste just as good and if not better to me. Sweet potato fries are also great.

Eating healthy doesn’t mean suffering, it just means swapping bad foods out for foods that are OK to Good. Some yogurts, frozen lean meals are high in protein, chicken, tuna, fish, lobster, shrimp are all healthy.

I think healthy eating is misunderstood as eating shitty tasting foods and then giving a thumbs up as you crawl toward a six-pack in 3-4 Months. This is definitely not the case.

Cut out terrible foods. Your diet is fixed.

[–]rp_newdawn 0 points1 point  (1 child)

Yoooo those home baked fries... that's all you need is a touch of salt? No olive oil or anything? I'm gonna try that this weekend.

[–]imnotarobotdammit 0 points1 point  (0 children)

Olive oil has some health benefits in itself. Try this: Grilled chicken sandwich with whole wheat buns and home baked fries with a touch of salt and a touch of olive oil. You can do wedged fries or straight cut fries but I personally prefer wedge-cut.

Completely healthy and tastes like restaurant food if it is prepared correctly. Add a protein shake on the side after a workout and you have yourself a complete meal. Burger, Fries, and Shake.

[–]ATPsynthase12 1 point2 points  (1 child)

I think the issue a lot of people have is that they don’t understand the concept of calories in vs calories out and tracking their macros religiously.

I when I started lifting religiously 6 years ago, I had friends who could only get lean if they took performance enhancing drugs. These guys were strong before, but their diets were total garbage, for example, one guy every day before we would work out would eat 2 chick fil a fried chicken sandwiches, a large fry, and a coke plus all their other meals. It’s the idea that “I worked out today, so I can eat unhealthy and not gain weight!” That gets people.

And here is where my advice differed from OP. You can eat unhealthy food, you just need to make sure it fits your daily protein, carb, and fat requirements while still allowing you to meet those daily requirements without going over your total calories. It requires more book keeping, but in experience it makes eating healthy much more sustainable.

[–]Wallace44 1 points1 points [recovered]

Whole, fresh, organic plants and animals. Literally all you need to know. Anything not whole, fresh and organic, will be less optimal.

[–]imnotarobotdammit 0 points1 point  (0 children)

Freshness and wholeness don't affect body composition. Body composition is entirely dependent on caloric intake and macronutrient balances. 100% fat but fewer calories will make you fat. Fewer calories and a good macronutrient split allow you to lose weight and gain definition.

The freshness of the food is purely other health benefits. Women will not care about how many anti-oxidants you have but rather the amount of muscle you have and your figure.

[–]EM6666 1 point2 points  (0 children)

As usual with fitness related posts on trp, this one is blue pill garbage.

Count calories and macros. There is 0 need to cut anything out of your diet if you enjoy it and it fits within your calorie and macronutrient goals. I rocked an 8 pack all summer while having ice cream 3 to 4 times a week. (I'm in my late 30's)

How? Because food is not magic, it consists of calories, macronutrients, micronutrients, and fiber. Stay within your calorie limits and macro targets, and you're golden.

That said, no you can't always fit fun foods in. Which is why I only had it 3-4 times a week.

98% of popular fitness info is general knowledge absorbed from magazines and news reports (and worst of all Instagram and Facebook). These are the exact same sources of information that feed you blue pill bullshit your whole life.

Stick to Science based sources: Layne Norton has a great youtube channel, and the MyFitnessPal forums have a lot of long term posters that know their shit. Avoid boards filled with 20 year old roid morons.

[–]TheOriginalWasBetter 1 point2 points  (2 children)

Vegetables are not a health food. The only studies that show fruits and vegetable improve health are ones that do not control for other variables like sleep, calories, exercise, sugar intake, smoking, etc. Vegetables only correlate with improved health because people are told they do, and so when attempting to be healthier people eat more vegetables in addition to more exercise, less calories, less sugar, etc. Also meat tends to correlate with high sugar and carb intake because of fast food combo meals.

It's mostly about calories, and occasionally fasting. As long as you use common sense and most of what you eat is real food, not processed stuff like chips and donuts, you're fine. I eat almost exclusively beer, pizza, and steak, just within my calorie budget, and I go 48+ hours without food at least once a week even when bulking. My blood pressure is perfect at slightly above 120/80 even though I cruise on test, drink tons of caffeine.

Eating lots of meat and occasionally going a few day without food has been the way humans have evolved and it's what most impacts your health. Eat meat, fast, and don't overeat calories. Fruits and vegetables are fine, but they don't do anything for you that other real foods, like meat, don't. Forcing yourself to eat vegetables you don't like does not benefit your health.

Also, diet has very little to do with muscle gains. If you eat 100g+ of protein and have a 300-500+ calorie surplus you will put on lots of strength if you lift right. I went from 300 to 400 bench in 3 months before I did steroids, back before I trained mma and just lifted 6 times a week. Bench one day, deadlift the next, and repeat. Heavy every day, just lower the volume if you're too sore to lift the next day. Lifting once per muscle per week is not the way to make massive gains.

[–][deleted] 0 points1 point  (1 child)

How do you explain the fact that veggies have a high micronutrient density? The early diets included plenty of fruits and veggies as well. Not just meat. They did also completely lack bread, rice, noodles, and other refined carbs though

[–]TheOriginalWasBetter 0 points1 point  (0 children)

Vitamins are not needed in large quantities. That's literally the definition, essential nutrients needed in small quantities.

It's not true that vegetables have more nutrients. Look up the nutrient content of vegetables and compare them to a serving of steak and liver. Steak and liver have way more, and the nutrients have a higher bioavailability.

[–]LosBuratnos 1 point2 points  (0 children)

You can have a cheat meal pretty much every day. As long as it fits your macros.

As a man who is lifting you usually need around 3000 calories a day. You can fit both healthy and cheat food in this amount.

I don't understand people who never indulge unless they are competing. YOLO.

[–]empty_moshpit 1 points1 points [recovered]

I am never going to fully cut out things like chocolate or ice cream. I just don't think that's a viable life goal. It will become more of a diet than a lifestyle.

Ask anyone who has lifted for years. There is nothing wrong with having a pizza once a month. It becomes problematic if you do it every day.

Removing every single unhealthy item from your diet is not sustainable. Sure, I will eat chicken and broccoli for most of the week. But at the end of the day, we are 1. social creatures 2. we crave simple pleasures in life. If I get asked out to a restaurant and I have not had any cheats that month, I'm not going to refuse. If a colleague wants to buy me drinks once a month I'm not going to say no just because I get empty calories and sugar.

For the people living in 'monk mode', this may be perfectly doable. For ordinary people, "never cheat" is just not going to work.

[–]Sol4ace[S] 6 points7 points  (5 children)

I am not ''monk mode'', I do cheat sometimes, but I keep it to a minimum and my cheat isn't 2 pizzas with a 2L pepsi.

The flaw I'm trying to outline is guys using the term ''cheat meals'' as an excuse to having a shitty diet. And those who get a ''cheat meal'' every 3 days.

[–]empty_moshpit 1 points1 points [recovered]

3 days is definitely pushing it, and the person is no longer trying to keep at low body fat. Every 2-4 weeks is very sustainable. I usually eat a pizza every ~30 days.

[–]Sol4ace[S] 1 point2 points  (0 children)

I agree. I usually have one every 2 weeks. Most of them are a big fat hamburger at a local restaurant.

All you need is balance.

[–]isakkeyten 0 points1 point  (0 children)

Cheat meals won't get you fat if they fit your macros tho.

[–]Augustuscrassus 0 points1 point  (0 children)

My cheats are usually subway or some of the "healthy" fast food. Occasionally I'll have a slice of pizza. People do go overboard.

[–]RainySaintsMan 5 points6 points  (0 children)

If ice cream is a vice, I would check out Halo Top. It's been a life saver. Every once in a while I'll throw it in a blender with low cal milk and a scoop of protein. BANGIN!

[–]vintagegirlgame 0 points1 point  (1 child)

If you're an ice cream addict go for the "vegan" ice cream brands. Feels way better than dairy and they use less sugar (still plenty sweet). Coconut milk options are healthy and taste just as good.

[–]p3n1x 0 points1 point  (0 children)

There is nothing wrong with having a pizza once a month

True, but most people fail because one cheat meal a month turns into 4 times a week and right back into the lifestyle of Sugar Depression.

[–]gELSK 0 points1 point  (0 children)

// , Consider the intended audience, here. He's not talking to the guy who has a chocolate bar or a glass of wine once a month.

[–]broek_325 3 points4 points  (6 children)

I’m too late for most people to see this, but the health and fitness industry is pretty much a scam.

Sorry people, but you can eat whatever the fuck you want. The only thing that is of importance is hitting your macros.

If you hit the required calorie target, protein, fat and sugar levels you’ll be fine. Yes, you also need to make sure you’re getting the minimum required vitamins etc.

A calorie is a calorie. If you can fit a chocolate, a cheeseburger or a pizza into your daily diet, AND not go over your required calorie, fat/sugar level, you’re gonna be fine.

You can eat whatever you want to hit your macros, you just can’t exceed them. You’ll still get fat if you eat 5,000 calories chicken every day.

Calories in - calories out. That’s all there really is.

[–]gELSK 2 points3 points  (3 children)

// , Bullshit.

You seem to want to reduce this to mere addition.

<Calories in> - <calories out> =

That's true as far as it goes. But what happens between the in and the out is pretty important too, and occurs more like integral calculus.

Why not just have a 3000 calorie block of sugar each morning?

Hm, looks like something other than calories in - calories out matters, unless you want diabetes.

Don't hamster this shit just because it's difficult. There ARE rewards. My father eats sugar maybe once a month, if that, has salads for breakfast and looks better/has more drive than most 40-year olds at the age of 60. There are rewards to this.

[–]broek_325 1 point2 points  (0 children)

As a real life example, I had an absolutely shit day yesterday, had none of my own prepared food, and was busy at work. This is my genuine food log. Hardly healthy at all. Yet, I hit all my macros (within reason, far too much sugar was the biggest issue):

Yog:   205 cals 11.25 fat 14g sugar 12.75g protein   Cereal:   200 cals 6.1g fat 8g sugars 4.7g protein     Salmon Salad:   251 cals 14g fat 5.8g sugar 14g protein

2.8g fibre

  Samosa:   200 cals approx 15g fat approx   Protein shake:   190 cals 0.6g fat 14.4g sugar 27g protein   Rice: 410 cals 6.6g fat 0.6g sugar 9.2g protein 5g fibre   Cheeky choc: 60 cals 4g sugar

Pizza:

1058 cals 40g fat 12.6g sugar 52g protein

Beans and sausages:

462 cals 14.2g fat 18.4g sugar 25g protein 14g fibre

Protein shake: 150 cals 20g protein

Protein bar: 200 cals

10g protein

  Totals:   CALORIES:  3380 /3200 FAT:       125g /74g min SUGAR:     85g /80g max PROTEIN:   174.6g /185g min

(To the savvy fucks, the maths won’t add perfect because I had to guess a few small bits which were not logged)

End of the day, you can eat whatever as long as those macros are hit. Of course, if your idea of whatever is nothing but chocolate, you’ll miss all your macros. It’s a self managing cycle. Don’t think about what you eat, think about your macros, and you will naturally eat what you need.

I’m 6”3 and 10% bf for the record, currently on a bulk and weigh a measly 85kg.

[–]broek_325 0 points1 point  (1 child)

You don’t disagree with me, you simply haven’t taken onboard what I’ve said.

If you eat 3,000 calories of sugar, you have completely missed all your macros.

You have exceeded your sugar macro, not hit your protein, not hit your fats etc. The only macro you’ve hit is calories. (3000).

Now, if you hit 3,000 calories, and 1,500 of them were from a cheeseburger, and at the end of the day you hit 100% of your macros as you planned, it doesn’t matter what you ate. All that matters is that the macros are hit.

A natural result of this is yes, if you eat shit, you will miss your macros, and fail. But it doesn’t matter what you eat, as long as the end result is correct macros. People need to stop thinking “clean” and “dirty” and start thinking:

Will this chocolate push me past today’s sugar and calories macro limit? If the answer is no, fuck yeah I’ll eat it. Each persons macros will depend on their goals.

[–]gELSK 0 points1 point  (0 children)

// , Hm. Looks like I need to read up on this "macros" stuff.

[–]Endorsed Contributormonsieurhire2 1 point2 points  (2 children)

Can verify; lost 25 lbs; but put 7-8 back on because of supercold winter triggering body to want to eat more plus getting sick, plus all the holiday food, eroding will-power. Hopefully most of it is water weight; we'll see in a week.

[–]_clay_davis 1 point2 points  (1 child)

With you. I trimmed down hard over the summer, but some nagging injuries crept up in the last month + holiday eating and a lot of working from home + regular puss = gained it practically all back.

[–]Endorsed Contributormonsieurhire2 0 points1 point  (0 children)

Well, don't give up. It's not a diet, it's a lifestyle change. Unfortunately, the lifestyle of pigging out is always lurking in the wings. The holidays suck because you have a killer combo of fattening foods, weather changes which affect the body, everybody getting sick, peer pressure to pig out, running around to extra things (buying gifts), aggregate incremental injuries from a period of progress.

[–]albus_scirocco 1 point2 points  (0 children)

Your plate should be 1/2 vegetables, 1/4 complex carbs, and 1/4 lean protein, every meal. Just do that, you'll be fine.

[–]BlastCorporation 1 point2 points  (0 children)

DIRTY BULK is one of the worst things a Man can do. When you eat organic broccoli instead of pizza there is a difference in how your dick operates. You will feel the difference in 24 hours.

[–]EvilBananaManRD 0 points1 point  (0 children)

"I don't need to watch what I eat as long as I work out"

Running a whole freaking marathon equals 2 pizzas. It's too damn easy to eat that in the span of a week. Watch your meals to some degree. /u/Sol4ace has a point.

[–][deleted] 0 points1 point  (0 children)

I consume around 4K calories a day.... and I'm slowly gaining weight. Once you have a decent level of lean mass and you train hard you can eat quite a bit. Slowly build that metabolism bro

[–]fade2clear 0 points1 point  (0 children)

I agree about the cheat meal, don't make that an acceptable excuse. If your will power does cave, just don't fall off the wagon completely.

It's not just about getting fit, your body needs vitamins and minerals from whole foods. Cooked vegetables are very important. If people could eat just for sustenance, they would be a lot more healthier and not have so many unexplained health issues. Garbage in=garbage out.

I'm not saying it's easy to do this by any means, but it should be your goal. Food is a helluva drug.

[–]lordfappington69 0 points1 point  (0 children)

Never plan for a day off or cheat meal, life will make those things happen, if you plan one out and then get roped into one, that can lead to 2-4 days off a week, or half a dozen cheat meals. When you can control do the best for you body you can.

[–]brawlingpanda 0 points1 point  (1 child)

dis is not true, why does LVFT say cheat meal everyday and get after's ice cream. ive been following that meal plan for months

[–]sweetb00bs 0 points1 point  (0 children)

It's possible to. Just how bad is the diet? malnutrition is a different story

[–]GucciGangBucks 0 points1 point  (0 children)

I disagree with this. As long as you get enough protein which is super fucking easy a “bad diet” could get you pretty fucking jacked. Almost like a dirty bulk. If you’re trying to lose weight it won’t work but if you just wanna get swole eatting a ton of shit food as long as you get protein Can make you a swole mother fucker.

[–]Leonidas_79 0 points1 point  (0 children)

My metabolism disagrees. At 22 I’m guaranteed that my body will stay looking amazing, but what will happen is I’ll start catching colds at the drop of a dime.

[–]NullIsUndefined 0 points1 point  (0 children)

Diet is a hard one to get right. I've underate while lifting and you feel fucking terrible. That basically was an eating disorder if you do it for a long time.

[–]gELSK 0 points1 point  (0 children)

// , DYELAD?

Do You Even Lift And Diet?

A cheat meal isn't going to kill you. But removing a cheat meal does make a difference.

The only reason I've neglected my diet, currently, is just how hard it is to gulp down enough calories to maintain my measly 172 pounds with my skinny build.

[–]Don_Himself 0 points1 point  (0 children)

If you've made it this far in your redpill journey, you've probably dabbed on twitter and followed some prominent redpill/altright folks.

you would probably see a fellow Ted Naiman, or Dr Pagan either retweeted onto your timeline once in a while, and/or suggested for you to follow.

If you want the real red pill on diet/exercise/health/immortality... it is critical you follow them. They breakdown fat loss, muscle gain, exercise requirement for max growth, Fasting, blood donating/dumping iron, and how carbs/sugar is the #1 cause of fat gain.

[–]lawrencep93 0 points1 point  (0 children)

I'm a ex obese person, and going gym hard but eating with out tracking or thought even through most meals were fairly healthy (meat and veg) I still managed to gain weight over a year (15kg gained or 33lb) However with the lifting a lot of people comment on how much size I put on but I also know they are being nice and not mentioning my increased belly size!

[–]kn297 0 points1 point  (0 children)

I am the type of guy who can eat whatever I want and still stay small. It is hard for me to gain weight but with workout, I do see progress. I found lots of healthy meal recipes on this page so check it out: https://flamingsolutions.com/blogs/health/tagged/healthy-meal-recipes

I remember when I tried to gain weight, I did it till I was 150 lbs and that's all I got. Then start to use supplement to boost muscle gain and it worked.

[–]Justmagick 0 points1 point  (0 children)

If you plan on having a pizza or a Big Mac meal or ice cream twice a month then when you have it it’s not a ‘cheat meal’ because it’s part of the plan. That’s the way to do it. Make a plan you will keep, not one where you have to cheat.

[–]Luckyluke23 0 points1 point  (0 children)

You will get used to eating bad and working out, but that is NOT the way you should be doing it. The fact that it works when you start out is maybe the reason why a lot of guys hit a plateau after a certain time. Once you hit that plateau it's hard. Your muscles are big but theres a lot of fat covering it, no definition and it's not as good as it could be.

as someone who has been lifting for 2 years and eats like shit... this is how i look and it's horrible.

[–]metallicdrama 0 points1 point  (0 children)

This. And the right diet requires zero serious working out to stay lean. But of course you’ll just be thin and weak. A good diet and workout does a lot in a short span of time. But, don’t underestimate the cheat meal. If you eat too lean all the time your leptin and fat burning drop. The Arnold used to capitalize on this. When you eat is almost more important than what. Almost. If your feeding window is most of the day even if you’re just grazing on fruit and protein, you never actually burn fat. You need to be fasted more than you’re not. You need to be fasted when you sleep. You should be fasted when you work out and then immediately eat a recovery meal. A 6-8 hour max feeding window is ideal. All that nutritionist saying to eat 3-5 meals Bleh blah blah is BS. We were fasted most of the time in the wild. This is why the warrior diet works. Some fat and cholesterol is great for building muscle, testosterone and keeping your leptin up so when you aren’t eating, you’re burning fat. Watching Cals is far more effective when you also watch meal timing. Don’t eat before bed. Don’t eat as soon as you get up. Don’t even eat until 11 or noon. At most drink fresh squeezed juice. It gets the metabolism going, gets some nutrients and doesn’t break fast for long. But eat less often to really burn fat and once in awhile eat whatever if you are disciplined enough to get back in track the next day.

[–][deleted] 0 points1 point  (0 children)

depends on metabolism, like i put weight quite fast, both fat and muscles, but i also burn it fast if i diet/cardio..

some of my m8s have good metabolism and they literally need to east fast food or high cal shit every day to maintain/gain weight otherwise the lose gais fast

[–]Kalidane 0 points1 point  (0 children)

The rules of human physiology DO apply to us all.

Thinking in terms of "healthy" and "unhealthy" foods is the first mistake.

[–]shithawk413 0 points1 point  (0 children)

Bullshit you can out deadlift a bad diet.

[–][deleted] 1 points1 points

[permanently deleted]

[–]auto-xkcd37 0 points1 point  (0 children)

big ass-cheat meals


Bleep-bloop, I'm a bot. This comment was inspired by xkcd#37

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