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Red Pill TheoryA Sensible Beginner Guide to Getting in Shape for Summer (self.TheRedPill)

submitted by [deleted]

tl;dr We revisit the basics of getting in shape. We learn how to fix our diet and what physical activity to do.

One thing I love about this sub is the absence of sugar coating. With regard to getting in shape, it's true we won't sport a six-pack year-round without some serious dedication. However, due to our proclivity for the categorical imperative this sometimes comes across as, "Count calories, track macros, supplement, train six times a week and learn Muay Thai or you might as well not bother." The problem is attempting to change so many habits at once is a recipe for failure.

It is my hope this guide will set beginners for the course towards a better body, rescue some from analysis paralysis and remind others of the basic principles of getting in shape. To this end the ideas are presented in order of increased difficulty so that they form a natural progression.

Diet

As this editorial in the British Journal of Sports Medicine so eloquently puts, "You cannot outrun a bad diet." A healthy weight is primarily a function of a good diet, not physical activity. I assume many of your meals already are home-made. In any case, let's see what we can start with.

Easy Habits

Cut Out Sugary Drinks

Please find the caloric contents of some popular drinks in the table below.

drink serving calories sugar
Coca-Cola 1 can 140 39 g
Orange Juice 1 cup 112 26 g
Apple Juice Unsweetened 1 cup 114 28 g
Lipton Citrus Green Tea 1 bottle 120 32 g
Gatorade Thirst Quencher 1 bottle 80 21 g

One serving of any of these drinks delivers a non-negligible amount of calories and your daily allowance of added sugar as per the NHS. Do yourself a favour and cut them out. Replace with water, coffee and tea. I like Rooibos tea in the evening because it is naturally caffeine-free.

On a side note, alcohol is caloric too. If you're the type who fancies wine for dinner or a beer after work, the NIH urges you to reconsider your habits (PDF).

Stop Snacking

You know that snacking is bad. For example, a snickers has 250 calories. Healthy snacks are no excuse. Just stop. The opposite of mindless snacking is mindful eating - slow down when eating your meals.

Eat Your Greens

If your plate is usually a mixture of red, brown and yellow, you might want to add some leafy vegetables. They're good for you and fill you up. Before buying fresh vegetables was part of my shopping routine, I started with frozen broccoli and spinach, as well as the occasional lettuce. I season my salad with a simple vinaigrette instead of dressing: 3 tablespoons of rapeseed or sunflower oil, 1 tablespoon of white vine vinegar, salt, pepper and 1 teaspoon of jam or honey. Don't lick out the salad bowl though. As /u/OneTouchHowMuch points out, 1 tablespoon of it equals to 120 calories.

Next Steps

So you've picked the low hanging fruit, seen some results and wonder how to take your efforts to the next level. No need to rush through the following list at once. Only do what you need to to keep achieving results. You'll need a bodyweight and a digital food scale. The next steps are of a quantitative nature and won't work without them.

  • Track your bodyweight. Weekly weigh-ins work well as they hide the daily fluctuations of your weight from you. The trend is what is interesting. Weigh-in Wednesday is easy to remember.
  • Use a calorie tracker like myfitnesspal and religiously log whatever goes into your mouth for a week. If you're puzzled as to why your weight is not moving in the direction you want, the amount of calories you actually eat might surprise you.
  • Should you prefer to hit a certain number of calories or have some weight goal, myfitnesspal will use your estimated TDEE (total daily energy expenditure) to tell you how much to eat, not factoring in your eventual weightlifting. This calculator however, will.

Remember your body can't create muscle mass out of thin air. If you want to increase your mass, you will need to eat more than before. Conversely, the surplus of food you eat won't dissipate into nothing either. If you want to lose mass, you will need to eat less than what you've been eating.

Outlook

Protein goes well with weightlifting, as it is the building block of muscle. Around 1.5g of protein per kg of bodyweight is a good target. You will hear higher numbers, but according to the scientific opinion of the EFSA the necessity for an even higher protein intake is debatable (PDF, c.f. Sec. 5.2.1).

Then there is bulking and cutting. The idea of bulking is to train hard and promote muscle growth by eating above your TDEE. A common number seems to be an extra 500 calories per day. The fat you gain alongside the muscle is then removed during a period of dieting. You need discipline to not overdo your bulk and gain too much fat, and also not lose too much muscle, strength and willpower during the cut. I'm not qualified to give advice on this topic but if more qualified TRPers want to chime in on the benefits of bulking and cutting for beginners, they're very welcome.

Exercise

And by exercise, I mean weightlifting. The benefits of it are many. Most notably for us, weightlifting builds muscles.

Weightlifting

First Steps First

If you're weak, you will benefit most from a full body free weights routine performed three times per week, like the infamous Starting Strength or better yet, Phrak's Greyskull variant. I'm not saying this because I want to deny you the joy of doing biceps curls but because no other mainstream programs will have you perform your favourite exercises as often. Because of the magic of linear progression, no other programs will make you stronger faster. They are also supremely time efficient. If you can't ask or pay somebody to teach you the lifts, I find youtube to be a valuable resource. Look for videos by Johnny Candito or Omar Isuf.

You follow these programs until you can't sustain the fast progression any more. Typically, this takes a couple of months. For instance, I ended up with a with a bodyweight squat, 3/4 bodyweight bench press and 1.5 times my bodyweight of 80kg deadlift after two months. I was still progressing on the deadlift, but had deloaded my squat twice and my bench press thrice. I've since been told that I was probably not eating enough. That's possible.

Progressing Beyond Beginner Programs

When you've exhausted your easy so-called newbie gains, you will have to put in more work to progress. Now is the time to add an exercise or two to your program, slowly increase the volume and learn about periodisation. This strengtheory article describes the process better than I ever could. The same author also delineates how to progress to intermediate programs in the article What To Do When You’re Done With Your Linear Progression Strength Training Program. The takeaway is that there are plenty of things you can try before you have to start adding training days.

Cardio

Due to their minimalism, the beginner programs leave plenty of time for cardio. Half an hour on the stationary bike at 60%-70% of your max heart rate after working out will do wonders for your life as well as your weightlifting. As will swimming or running. Or rowing. Or HIIT (high intensity interval training). Boxing classes start with fitness and will kick your ass.

Alternatively now that the weather is picking up, playing outdoor sports becomes an option again. The running and sprinting involved in football (soccer) is great for fitness and cardiovascular health.

Either way, while lifting is inevitable there are plenty of ways to do cardio. The adaptations to steady state cardio are different from those to high intensity workouts but unless you're training to compete in some sport, it doesn't matter that much. Just pick something you enjoy and don't disregard the chance to do something with friends.

What about Summer?

Unless you're an Aussie, you have two months until summer. In that time frame you can gain 4 pounds of muscle or lose 8 pounds of fat. In principle, reducing your caloric intake to lose fat will prevent you from gaining muscle (the opposite is true as well). The good news is that as a newbie without significant muscle mass you can chase both muscle gain and fat loss to a certain degree.

Summary

Like the Chinese proverb says, "The best time to plant a tree was 20 years ago. The second best time is now." Fix your nutrition and start lifting. If you're already lifting, assess your progress honestly and go back to the basics if you need to. If you're already making strength gains, you may want to add cardio. If you're already doing all of this without seeing progress you need to log your food intake. If you are seeing progress you will either be nodding right now or preparing to destroy me in the comments. In any case, I hope somebody finds this guide useful.


[–]DBsix 49 points50 points  (3 children)

To those having trouble with form on the compound movements - squat, deadlift, bench press, barbell rows etc., look for Alan Thrall's channel on YouTube. He has by far the best form videos I have ever seen, and I have seen loads. Check out his How To Squat video for starters. I would link it but I am on mobile and it's a pain. Also, it is very important to learn form on these lifts since you will eventually want to be moving massive weights on them. On those weights bad form can badly injure you and end your lifting career, or if you are luckier give you small aches here and there all over your body and make sleeping in your favourite position a pain. So it is best that you learn correct form right when you start so that you learn it right the first time and train your body and mind overtime to do them right without having to think about it too much. Then you won't have to worry about it as much in the future and can just concentrate on progressing to heavier weights all the time.

[–]WillKane 2 points3 points  (0 children)

Totally agree- Alan Thrall's videos have shown me things that even Rippetoe didn't mention.

[–]bonekeeper 3 points4 points  (0 children)

Mark Rippetoe's videos are a pretty good guide too on the big lifts.

[–]5 Endorsed ContributorStayinghereforreal 180 points181 points  (19 children)

If you want to be in shape for summer, be working out from September through August, and eating right.

Being in shape is not a seasonal thing, it is a lifestyle.

[–][deleted]  (6 children)

[deleted]

    [–]cosine88 3 points4 points  (2 children)

    Because swimtrunks season is a lousy motivator. It might sound good in your head, but ultimately external motivators will fail you. Find an internal one instead. Like wanting to be healthy for the sake of being healthy, or for the sake of a sport.

    [–]ColdEiric 2 points3 points  (1 child)

    Swimtrunks are an excellent specific goal. Human brains, hearts and stomachs don't understand calories or measurements well enough, but everyone can tell if he or she looks good naked. Or in swmtrunks/bikini. That's why it is an excellent motivator.

    I want to look good in swimtrunks. Tell me that isn't true to you.

    [–]cosine88 0 points1 point  (0 children)

    You fail to recognize the point.

    Fat people all want to look good in swimsuits too.

    It fails to motivate the vast majority to actually change. They eat some veggies today and go nuts on fries and soda the next day, because it is ultimately an external factor.

    [–]kremer5 0 points1 point  (1 child)

    truth. I'm ripped year long. Don't ever think about "oh shit, summers coming up!". I was ready last september

    [–]randarrow 2 points3 points  (0 children)

    I diet all winter and spring and look forward to summer/fall.

    [–]-xanax- 0 points1 point  (0 children)

    This is the only answer. If you have to tell yourself you don't want to go, fucking do it anyways. Make it a habit. The brain likes habits. Good or bad.

    [–]Blaat1985 66 points67 points  (2 children)

    If you can start now you can be in shape in summer 2017.

    [–]xBonerDetective 4 points5 points  (1 child)

    Not if you throw a couple peptides into the mix.

    [–]randarrow 1 point2 points  (0 children)

    Didydrogen phosphate butches!

    [–]redpillat40 17 points18 points  (3 children)

    If you're using MyFitnessPal, you can edit your macros to get your protein intake to the right levels. Keep an eye on these because if you update your goals it will rebalance your macros.

    [–][deleted]  (2 children)

    [deleted]

      [–]redpillat40 0 points1 point  (1 child)

      It only lets you do 5% increments unless you go premium, but it's close enough.

      [–]Extract 50 points51 points  (0 children)

      Now see, THIS, this is the kind of post I like.

      Not another post bitching about how "men are in a disadvantage in today's word", not another post mumbling about a million things you should do (which are usually the same basics repeated here at least every week) but an actual, well defined sensible guide for improvement that will also have noticeable short term results.

      For a better chance at gaining muscle while losing weight at the same time, check the "keto" and "ketorecipies" subreddits.

      [–]Lunchmagnet 9 points10 points  (12 children)

      Good post but how do you deal with the temptations? Temptations to snack on sugary shit? Temptations to skip a workout or a run because it's raining or you're tired? I've been trying to keep to a regular fitness regime since January but I keep slipping back into my old ways. Can anyone suggest a way to cope with a moment of temptation or weakness without giving in?

      [–]BrunoOh 13 points14 points  (1 child)

      If you go to a supermarket, be sure to eat before you go. It's much easier to not buy temptations if you're not hungry.

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

      Never go shopping on an empty stomach. It's been shown that even for non-food related trips people who are hungry will overspend and/or overbuy in general.

      [–]stawek 9 points10 points  (0 children)

      Food cravings are dealt with by stuffing your face with good stuff. Eat a pound of broccoli and even looking at that mars bar will make you sick.

      It is much easier to do something good than to avoiding the bad. For the former you only need your willpower in the few seconds when you start doing it, for the latter you need to keep yourself from doing it 24/7.

      This is why you should take every chance where doing something will prevent you from doing something bad. Like eating lots of healthy food. Like preparing healthy meals in advance, so they are there when you feel like going for fast food. Eating good meals at the same hours of the day to reduce snacking. Drinking water to reduce appetite and snacking. Exercising.

      [–][deleted] 2 points3 points  (1 child)

      The sugary shit is tough. Do at least 1-2 weeks no sugar stuff (candy, ice cream, donuts, muffins) and you won't miss it much. If you do miss it, it's OK to reward yourself once a week or so. Also just have a really small doses - personally, I keep chocolate chips in the house for those times I have a craving and it's really effective to have just like 6 of them to stave it off. No ice cream.

      Unless you legitimately feel like shit, just force yourself to do it. There's no excuse outside of being sick to not get some serious exercise/lifting in at least every other day - ideally 5x a week though. So if you just don't feel like lifting, just fucking do it. Within 10-15 minutes you'll feel good and be happy you pushed yourself to not be a lazy bastard.

      [–]xBonerDetective 2 points3 points  (0 children)

      Picture on your fridge of your goal physique.

      [–]trumpisafaggybeta 2 points3 points  (0 children)

      Can anyone suggest a way to cope with a moment of temptation or weakness without giving in?

      Sure-- my way when I lost weight years back was the idea that "food is fuel." I'd find things to keep me busy during the times that I was bored enough to just fill the time by snacking. After about a week or two of doing this you start seeing food more as a necessity than as a luxury, and that's the important distinction that you need to start building up if you're coming from a life of just eating shitty foods for fun.

      [–]landsoul 1 point2 points  (0 children)

      I had this same problem with starting up a routine until about 2 months ago. These are the things that seriously helped me:

      1. make sure you have a set workout. This means a definite number of reps, definite weight, definite number of sets. leave nothing that you can say "ah ill just do more next week". No. Unless you are panting and about to pass out, that shit is set.
      2. Instead of trying to max out your weight at the beginning, start small. I mean REALLY small. enough where your beginning workouts are super easy. Aim to be the guy that never misses a workout, not the show-off heavy lifter. At least at first.
      3. Set a definite day for each workout. Such as: Monday, legs. Wednesday, upper body. Friday, back and abs. be diligent about this. Again, you're the guy that won't miss a workout.
      4. As for diet and cardio, don't worry too much until you have a schedule that has been followed until you're positive it is a habit.
      5. After the good habits form, start with changing your diet or doing cardio. choose one. focus on that while maintaining your habit at the gym.

      Rinse and repeat until you have a body like Ryan Gosling.

      [–]randarrow 0 points1 point  (0 children)

      Figure out your triggers. Does stress make you eat sweets? Are you prediabetic (what is your fasting glucose)? Do you always eat sweets at a certain time/event? Are you craving a specific sweet, like orange juice, which might have other benefits like vitamin c? Are you craving liquid sweets, meaning you are dehydrated? Do you have an infection or other condition which might make you crave sweets? Are you otherwise deficient in a nutrient? Do artificial sweeteners trigger real sugar cravings? Are you getting enough healthy snacks throughout the day?

      [–]TheDefendorr 0 points1 point  (0 children)

      There are no tips man you either want it or you fucking dont. When you realize how bad you want something you wont have a problem.

      [–]Redasshole 0 points1 point  (0 children)

      Stuff yourself with fruits when you have an temptation.

      [–]Endorsed ContributorMarsupian 4 points5 points  (0 children)

      Props for mentioning phraks greyskull variant. My favourite beginner program.

      [–][deleted] 4 points5 points  (2 children)

      Making a comment after reading 5 lines.

      Having a six pack is not being in shape. I have a six pack but I am definitely not in shape.

      I just can't gain enough fat to cover my abdominal muscles.

      [–]trumpisafaggybeta 3 points4 points  (1 child)

      Yep. Being skinny and having abs means nothing; unless you're actively bulking/cutting and have sizeable muscles to show for it, it's all pointless.

      [–]ChadThundercockII 0 points1 point  (0 children)

      Look up Pavel Tsatsouline. The strongest lightweight person you'll ever see.

      [–]PeluzaHT 4 points5 points  (0 children)

      Unless you're an Aussie, you have two months until summer.

      I´m from Argentina. Hey, we do exist. Southern hemisphere is not just Australia, and not everyone is american.

      [–]redpillat40 56 points57 points  (24 children)

      100 pushups
      100 situps
      100 squats
      10 km run

      Do this every day.

      One Paaaaaawwwwwwwwnnnch!!!!!!

      [–]Axoc 28 points29 points  (1 child)

      Don't forget to finish the pushups even if your arms start to make weird clicking noises.

      [–]redpillat40 12 points13 points  (0 children)

      And don't forget to eat three meals a day. A banana for breakfast is fine.

      [–][deleted]  (4 children)

      [removed]

        [–]slothsenpai 16 points17 points  (9 children)

        And lose my hair in the process, no thanks!

        [–]redpillat40 5 points6 points  (1 child)

        You could try the cyborg route then.

        [–]limenuke 2 points3 points  (3 children)

        Gain powers to destroy everything, ever.

        Well, except maybe a fly.

        [–]ChadThundercockII 0 points1 point  (2 children)

        The mosquito has some of his blood in it. So, it was as strong as he was.

        [–]limenuke 0 points1 point  (1 child)

        WHOA. When was this explained?!

        [–]ChadThundercockII 0 points1 point  (0 children)

        They didn't explain it in the anime or the manga. It's a fan theory.

        [–]Herculius 0 points1 point  (2 children)

        Why would this make you lose your hair?

        I assume I am missing a joke.

        [–]SmilingWatermelon 3 points4 points  (0 children)

        Its a joke among nerds, be glad you don't get it haha

        [–]Kingoffistycuffs 0 points1 point  (0 children)

        You are indeed missing the joke Sr. This is from the anime one punch man, it's an adaptation made from a very popular online comic strip. Sitama the main character can defeat any enemy in the show with one punch(hence the name) when asked by his companions what training he underwent to become so strong that was his answer. He also went from a full head of hair to bald thanks to what actually gave him his powers. It's a good show and I'd recommend watching it, as long as you don't mind subtitles.

        [–][deleted]  (4 children)

        [deleted]

          [–]DarkExecutor 2 points3 points  (3 children)

          Sad that you're downvoted for telling the truth

          [–][deleted] 5 points6 points  (2 children)

          the post was pure joke and he took it seriously.

          [–][deleted]  (1 child)

          [deleted]

            [–]ChadThundercockII 1 point2 points  (0 children)

            The comment was a reference to an anime. The OP wouldn't consider doing that himself

            [–]DennisReynoldsAMA 1 point2 points  (0 children)

            Or you can go to the gym and work out a different body part a day for 6 days a week. It's fun to break personal records you get stronger and you meet a lot of people. Lifting will get you bigger and more Aesthetic than doing push-ups and sit-ups.

            [–]PaulAJK 15 points16 points  (6 children)

            This is all fair enough, but I hate to see that old "you can't build muscle and lose fat at the same time" shiboleth repeated. You certainly can, and dozens or even hundreds of studies confirm it. It's not as easy as building muscle on a surplus, but it can be done.

            Losing fat and adding muscle are two entirely seperate body processes. People seem to think they're related, two opposite ends of the same pole, but they're not.

            [–][deleted]  (3 children)

            [deleted]

              [–]morsX 0 points1 point  (0 children)

              I have been trimming fat and gaining muscle mass for the last 2 years. Went from 220 lbs @ ~33% body fat in late 2013 to 180 lbs @ ~19% body fat currently. I cycle mass gain and fat burning week to week, usually in 2 week cycles. I find I lose about half a pound of body fat per cycle.

              [–]trumpisafaggybeta 2 points3 points  (0 children)

              You can build strength and lose fat, but building muscle at a caloric deficit is extremely limited, even with proper macronutrients. The extent to which your strength increases also becomes incredibly capped. I learned this when I lost ~120 pounds years ago, where I dieted for a year and a half or so. Your lifts definitely cap off until you start bulking, where you see significant improvements.

              [–]seeing_red_ 0 points1 point  (0 children)

              Bulking and cutting is a traditional method used by top tier bodybuilders to look perfect before a show.

              Most lifters should be lean bulking and then recomping (not cutting but eating at maintenance) so that they can constantly improve.

              [–]trp_principiante 7 points8 points  (5 children)

              Contrary to your advice I advocate daily weigh ins. I've been doing them for 3 years and I quickly realized that "daily weight fluctuations" are actually diet lapses. You literally see pizza on your scale the next morning.

              [–]Endorsed ContributorMarsupian 4 points5 points  (2 children)

              It's only useful if you plot it in a graph and look at trends. Letting fluctuations in water weight influence your actions or emotions is silly. Trends over weeks are meaningful data to increase or reduce intake.

              [–]trp_principiante 0 points1 point  (1 child)

              That's why I do it at the same time (after morning shower before breakfast). This way I minimize random things in my measurement. It is actually quite consistent once you try it.

              [–]EdmondDaunts 1 point2 points  (0 children)

              Daily weighing also helped me realise I was dropping too many calories on rest days. When I upped calories slightly the weight started to drop again. Plus I lifted better with some extra calories.

              I know eating can raise your metabolism a tiny bit but it was certainly a strange experience. But I only saw it because I was tracking every day.

              [–]Luckyluke23 3 points4 points  (0 children)

              Unless you're an Aussie

              we just had our hottest march on record. we don't NOT have summer here, it just gets a little cooler. ( i saw rain yesterday for the first time in FOREVER)

              great post man very informative.

              [–]Trail_of_Jeers 6 points7 points  (0 children)

              If you are very overweight, don't worry yet about looking cut: Canned vegetables are fine. As you slim down you may want to go for healthier vegetables, moving to frozen and then fresh. The worst thing you can do is buy fresh and let them rot.

              [–]flamboyant_fenian 2 points3 points  (3 children)

              I'm 18 6'1 100 kilos. Should I go for the low carb 1200 calorie diet or start bulking and lifting weights to increase my muscle and lose fat?

              [–]Evodus 1 point2 points  (0 children)

              Lift weights either way. I'd definitely recommend cutting still, however not that extreme of a diet. 1800 calories should be fine. Carbs are necessary, so don't completely cut them. However cut sugars as much as possible. The lower the GI of the carb, the better. Rice & oats are prime examples of low GI healthy carbs.

              [–]Dopebear 2 points3 points  (0 children)

              Finally, a TRP post that isn't all about sexual game. I'd like to recommend fasting as well. Great for your body (healing, if you will) and is the healthiest, easiest and overall best way to lose the last bit of stubborn fat.

              [–]CS192837465 4 points5 points  (12 children)

              [deleted]

              What is this?

              [–]trumpisafaggybeta 10 points11 points  (2 children)

              My metabolism is super fast

              That's largely a myth. The largest metabolic differences found in some studies were about 300 calories IIRC. Might be noticeable for diets, but more or less doesn't matter a lot.

              I eat incredibly clean (I make everything basically from scatch)

              For the most part this doesn't mean shit. Stop buying into the fake shit these organic "health nuts" sell.

              but how do I massively increase my appetite and retain what I eat while working out this summer for the next 4 months?

              Deal with eating for the sake of your physique; if you don't you don't see progress, end of story. Just like the fat dude has to learn to eat less, you have to learn to eat more.

              [–]CS192837465 0 points1 point  (1 child)

              [deleted]

              What is this?

              [–]SwallowRP 0 points1 point  (0 children)

              Go to the "gainit" subreddit. A good one is the "GOMAD" diet to gain weight.

              [–]swedsson 2 points3 points  (0 children)

              I'm 6'1 and was 156 lbs last summer, my metabolism is also fast as fuck. I assume it's because of my body type and because I'm young (20), maybe you are too. I started lifting last summer, beginnging in early july. In september when I had a job and apartment sorted out I thought fuck this, I want some results, I need more carbs. I started with adding eggs to my breakfast, getting more rice/pasta for my lunch I brought to work, and another meal when I got home before the gym. That's an advantage too the fast metabolism, we don't have to wait as long as many others between eating and lifting. Also, homemade gainer which is protein powder and pure carbs in the form of maltodextrin two or three times a day, all this in addition to a normal dose of creatine before workout and drinking a shitload of water.

              Needless to say I gained a lot of weight in a small amount of time, I don't remember exactly but I'd guess 8-10 lbs in 6-8 weeks. Wich was more than I'd ever weighed, and that was a nice confidence boost. After a while I started skipping the gainer completely, and cut down on the creatine.

              Just recognized your situation as something similar to mine, and wanted to tell you that it is very possible to gain weight. You just have to make the necessary sacrifices. I'm up to 183 lbs and feel great, no longer trying to gain weight, just trying to keep my muscle and to feel good.

              [–]Endorsed ContributorMarsupian 5 points6 points  (3 children)

              Metabolisms don't differ that much from person to person.

              Make a plan to eat more food and when desperate turn to liquid calories and high calorie foods.

              What I did when I was skinny was add 2 egg sandwiches a day (with cheese and ham or bacon). Easy to make and helps get the protein in. A protein shake with something like peanut butter, banana or chocolate can also work. Also just force down an extra plate and add a glass of milk somewhere.

              [–]CS192837465 0 points1 point  (2 children)

              [deleted]

              What is this?

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

              You don't have to eat breakfast if you don't like it. Maybe check out intermitted fasting

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

              Than eat that food after noon. If it's a time constraint put more effort into meal prep. Stop making excuses and start getting big.

              [–]ZeReaperofZeath 1 point2 points  (0 children)

              You can either take in liquid calories (make a protein shake after workouts) because they are easier to consume, or eat more.

              What I did was eat 4-5 meals a day, each one about 600 calories. It will suck, you will feel like puking the fuck out but it's worth it in the end.

              [–]1ItsTheHomeWrecker 0 points1 point  (0 children)

              deleted What is this?

              [–]WarmApfelPi 1 point2 points  (0 children)

              OP, I'm glad you mentioned Rooibos. If I eat too much sugar or am fatigued, I get drowsy, and it is irreplaceable at helping me get it under control. I mix mine with green tea.

              [–]drqxx 1 point2 points  (0 children)

              I would like to add

              1. Stop with sugar in its many forms. Avoid then and watch your body form.
              2. Primal Blue Print is a must read. It's short and breaks it down.
              3. Count your calories. Get MyFitnessPal

              [–]get_real_quick 1 point2 points  (0 children)

              Great post. Informative, straight to the point, devoid of anger or bullshit. Post more.

              [–]supergilbert 1 point2 points  (1 child)

              What works for me so far is intermittent fasting. I can't cur carbs and I hate counting calories. Fasting is much simpler and I can shed fat more easily. Also, working out fasted feels much better.

              [–]trpthrowaway001 1 point2 points  (0 children)

              How do you figure? To me, working out on an empty stomach feels terrible

              [–]Alpacash 2 points3 points  (1 child)

              Bulking and cutting for natties is bullshit. Stay lean year around once you have made your noob gains.

              [–]trumpisafaggybeta 0 points1 point  (0 children)

              Bulking and cutting for natties is bullshit.

              Oh? And how's that? I've been a natty my entire life and I've seen good progress via bulking/cutting without becoming a roidhead.

              Stay lean year around once you have made your noob gains.

              Yeah that's not what noob gains are at all, and given that most of the western male population is overweight, staying lean is a pretty tall order for them.

              [–]stawek 1 point2 points  (1 child)

              Nothing new here and basically repeating the same advice everybody hears all the time. If this worked there would be no fat people in the world, cause this is what everybody tried and failed.

              Want advice from me? much simpler

              Remove all high carb foods from your diet. No: sugar, bread, pasta, rice, potatoes, sweet fruits, fruit juices.

              All the carbs come from low carb vegetables, like broccoli, cauliflower, leafy greens. Eat 2lb of those vegetables a day.

              Exercise daily. Doesn't matter what exercise as long as you enjoy it and don't overdo it. If it hurts don't do it.

              Snacking is bad for you. Eat your meals at the same time every day. If you do it this way you will be hungry at your mealtimes and those veggies will taste great.

              [–]KermitTheeFrog777 0 points1 point  (0 children)

              I like this approach. This will take you 80% of the way. You can crank up the advanced techniques later.

              [–]GOATmar 1 point2 points  (4 children)

              To add to this post:

              Foam Roll every single day. If you're serious about your fitness, do so extensively, all body. If you're short on time, do no less than 15 reps on each roll. It hurts at first, but stick with it and by next week it won't. You're a fucking man, not a pussy. Invest in a tennis ball also, to reach certain tissue:

              http://stronglifts.com/soft-tissue-work-release-your-pain/

              BOOST YOUR FLEXIBILITY in order to perfect your squat form and skyrocket your strength (and thus muscle) gains:

              Do Toddler Squats for 5 minutes daily

              Do 8 "Squat 2 Stands" warm ups before squatting the empty bar

              Do 3x10 Shoulder Dislocators afterwards

              Decompress your spine often! http://stronglifts.com/wp-content/uploads/stronglifts-spinal-decompressions.pdf

              EAT WHOLE ((AND ORGANIC) FOODS, CUT 100% OF THE PROCESSED BULLSHIT OUT. You are what you eat, you cannot out train a terrible diet. If you think you can dirty bulk like a maniac while trying to increase your squat naturally to 3 plates, you're out of your mind. Bad food = bad mood. Also means bad recovery. From now on, if you're trying to really gain strength quickly, look great and also feel great, stick to farmer's market fruit & veggies. Stick to lean organic meat like chicken, wild caught salmon and sirloin beef.

              If you think organic food is too expensive, guess what. Get a job or food stamps to afford it. Your long term health later on will fuck you literally 10 times more costly if you decide to cheap out on your diet today. You can be frugal everywhere else, never on your healthy foods.

              More tips & Tricks for heavy lifting:

              http://stronglifts.com/squatting-big-weights-essential-tips/

              How to avoid knee injuries and annoyances:

              http://stronglifts.com/10-tips-to-stop-your-knees-from-popping-and-cracking/

              Remove calluses and tears:

              http://stronglifts.com/deadlift/calluses/

              As you notice, I'm just pulling out links from Mehdi of stronglifts.com. It's because the fucker is legit. Here's his archives:

              http://stronglifts.com/archive/

              Read and absorb all of it.

              Good reads like

              What to do when you miss a workout:

              http://stronglifts.com/missed-skipped-workout-stronglifts-5x5/

              Squat Tip Sheet:

              http://stronglifts.com/wp-content/uploads/stronglifts-squat-tips.pdf

              I'll probably add to this post later when I outline a basic, fairly cheap diet that works for me.

              [–]SwallowRP 1 point2 points  (1 child)

              Good read except organic. 'Organic' is bullshit.

              [–]jarking 0 points1 point  (0 children)

              Great post. Im gonna have to get on the foam roller bandwagon. My buddy swears by it to help with muscle pain/soreness.

              I think a good book for any person wanting to start getting fit is the Mens Health Big Book of Exercises. Tons of pictures showing proper form, nutrition advice, workout plans, pretty much all you need to get started. The core section is awesome...really showed me how important planks are to overall fitness.

              http://www.amazon.com/The-Mens-Health-Book-Exercises-ebook/dp/B008ET9G18

              [–]EnlightenedViking 0 points1 point  (0 children)

              How about getting a nutrition coach? There is one at my boxing gym who is absolutely shredded...so is her husband.

              I know most fitness competitors have diet & nutrition coaches - do any of you?

              [–]DBi 0 points1 point  (8 children)

              I drink orange juice because it keeps my throat clear, if I don't my throat gets sore and mucus filled. So I drink about two cartons a week. This has been a constant for about two/three years now, do you have any suggestions for alternatives?

              [–]UtopianfreeMan 2 points3 points  (2 children)

              Try taking large doses of vitamin C. Multiple 0.5-1 gram doses in a day.

              [–]DBi 0 points1 point  (1 child)

              I'll give it a try, thanks.

              [–]grewapair 0 points1 point  (0 children)

              Sounds like acid reflux from hiatal hernia.

              [–]Dopebear 0 points1 point  (3 children)

              Personally not every juice is terrible as many health-nuts claim. If you can find 100% natural juice (not watered down, filled with sugar and other bullshit) it's great--it's literally just juiced fruit (ie oranges)

              As always, do the hard lift of turning the carton over and looking at the back. If it has bullshit in it, skip it. If it's just 100% fruit(s), try it out.

              But again, I don't drink these regularly.

              [–]FromBPtoRP 0 points1 point  (2 children)

              Actually it is. All of them. It's pure sugar (yes, fructose is sugar). It's only good when you consume it in the form of a fruit as it has fibers in it.

              [–]DBi 0 points1 point  (1 child)

              Do you think if I just switched to actual oranges that would be enough?

              [–]FromBPtoRP 0 points1 point  (0 children)

              Give it a try. But it would be few times healthier. Eating fruits in moderation - good, drinking juice - bad. Anyway, if you still want to drink it, one glass there and there won't kill you.

              [–]TheCarm 0 points1 point  (4 children)

              Great guide. I was 235 pounds playing football in high school, a fat 235. I quit that and just focused on fitness and lost 60 poinds in a matter of 4 months. Bulked to 185-190 and looked great. Unfortunately i got a girlfriend and over a year i regressed back to 215 and lost motivation.

              These basic principles are what have kept my motor running in my goal to get back to what i used to look like. Sometimes this weight loss thing aint so hard as ya think

              [–]trumpisafaggybeta 0 points1 point  (3 children)

              60 poinds in a matter of 4 months.

              That sounds pretty unhealthy as far as weight loss goes, and I'd be willing to bet that the extreme measures you took to lose that much weight includes muscle loss as well. To the people who need to lose weight reading this, don't go over 2 pounds a week for weight loss or you'll suffer for it.

              [–]TheCarm 0 points1 point  (2 children)

              Youre probably right. I just turned 19. I worked a manual labor job in the FL heat with long shifts and no meal. Id eat small snacks throughout that I brought. Oatmeal for breakfast and meats, veggies, or pasta for dinner. This was 4 days a week, i hit the gym in the off time.

              But ya it was a lot of weight very quickly. But it saved myself from just going through life knowing im fat and ill always be fat. It opened my eyes to a new way of living. Being attractive to women and all that.

              [–]trumpisafaggybeta 0 points1 point  (1 child)

              Dude how did you manage Florida heat? That shit is disgustingly humid and unbearable.

              [–]TheCarm 0 points1 point  (0 children)

              Grew up here, i love it. Hate the cold

              [–]Dronitto 0 points1 point  (1 child)

              What about skinny fat? Its the worst physique ever

              [–]trumpisafaggybeta 0 points1 point  (0 children)

              Losing your fat is the first step, always, before you bulk.

              [–]Momo_dollar 0 points1 point  (0 children)

              Try this for weights and drastic increase in heart rate. Pick a weight that you can do 8-10 squats, but not your 8-10 squat max ie less then what you would use for standard 8 or 10 x 3,

              Trip sets ( so no rest between the exercises) 8-10 squats, then 10 calf raises, then 20 kb swings. Then rest for 1-2 mins and repeat do around 3 sets first time. By round 2 or 3 your heart will be pounding, by the time your done your legs, lower back, glutes will be feeling very worked.

              Don't have a clue how many calories it burns, only did it once cos I was pressed for time, but the way my heart was pounding during and after I'm guessing it was a lot. Also the effect on the worked muscles felt very good, both a pump and doms the following day.

              [–]SunshineBlotters 0 points1 point  (3 children)

              My problem is the bench press. 5lb increments (2.5 on each side) is too much for me. Im that weak. I dont know how to fix that.

              [–]fartag1994 0 points1 point  (0 children)

              Eat more and do more reps of whatever weight you can do. It wil eventually gp up.

              [–][deleted]  (1 child)

              [deleted]

                [–]SunshineBlotters 0 points1 point  (0 children)

                Every other day. But I am doing stronglifts 5 x 5 so under that plan I would only be benching twice a week.

                I never heard of double progression so I'll start doing that tonight. Thanks.

                [–]idontwanttostart 0 points1 point  (0 children)

                For the first time in a long time, I appreciate a fucking trp post. that's right, I said trp is a circle jerk. So good...rather great post. thank you for not making it about pussy and women but about being a better man.

                [–]thor_away92 0 points1 point  (2 children)

                Hey OP maybe throw in some wisdom to chase numbers on the barbell vs visual gains.

                You could bench 190 one week and hit 205 next month and be twice as chesty.

                [–]UncleSniffy 0 points1 point  (1 child)

                but what if I just want visual gains to begin with?

                [–]wow_omg_thats_crazy 0 points1 point  (0 children)

                I use a very similar routine based off stronglifts and muscleforlife.com, but i think it should be noted that this is for getting stronger not for building a better physique. If you are a beginner then it will not necessarily matter for the first couple of months. After 6 months or so if you decide your main goal is a better physique then you will want to switch to only squatting once a week, plus add more isolation like incline bench press, curls, and lateral raises.

                [–]nivekx 0 points1 point  (1 child)

                Solid post mate but i have a question I dont know if this belongs in asktrp but i'll ask anyway

                Im 6'1 24 years old and i went from 228 to 219

                the pics are taken 6 months apart I started stronglifts 2 months ago before that I never lifted a weight before in my life and most of the progress u see there is from lifting not from the cardio i used to do

                My diet is on point i track my macros using my fitness pal but I dont know if i should eat at a deficit or surplus using stronglifts, i mean im not skinny but with clothes i dont look fat at all, im afraid that if i bulk i'll end up fat again

                Any pointers?

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

                Hello, I'm going to tell you how to be fit without exercising much at all.

                You just have to fix your posture.

                You have to do loving-kindness, and it's best to do it all day continuously without halt.

                Breathe from the middle of your chest and expand the love energies. It might hurt a little for some persons but stick with it.

                Your chest should be lifted as much as possible while walking as tall as you can so your butt flexes automatically all the way, lifting it through the full range of butt motion without any effort.

                Why is the butt so important? Because that's your access to superhuman strength and libido out of this world.

                Do this for awhile and see if you have become a bit thicker or tighter or both.

                Do loving-kindness. This is my advice to you. If any questions and more information on either loving-kindness or exercising, please ask.

                [–][deleted]  (2 children)

                [deleted]

                [–]UncleSniffy 0 points1 point  (1 child)

                so basically more protein and less calories will promote growth in muscle mass while losing fat?

                [–]Newlyredd1 0 points1 point  (0 children)

                "Unless you're an Aussie, you have two months until summer"

                No change in temperature nowadays anyway. Only bad thing about Aus.

                [–]circlhat 0 points1 point  (0 children)

                You make it seems as carbs carry the same weight as fat, if you eat 10,000 carbs a day and 0 fat and 0 protein you will become malnourished but you will not gain as much weight as you think.

                Your body can convert carbs to fat but this process is not efficient.

                The entire reason we associate carbs with weight gain is because carbs spike your insulin which acts as a shuttle for protein and fat , fun fat body builders use insulin to increase this shuttle so they can load up on more protein.

                Fun fat 2: If you eat little carbs and high fats you won't get fat because your body won't be able to store it, this is what keto diet is all about, however its far healthier to eat high carbs low fat diet , easy to maintain , you can almost eat all the carbs you want without gaining weight just don't add fat.

                A soda + french fries is the death nail for many people and a great source of weight gain, if they just had the soda they would be fine.

                [–]chinawinsworlds 0 points1 point  (3 children)

                Is it even possible to look good with cardio alone? Or cardio mixed with body weight training?

                [–]dj10show 0 points1 point  (2 children)

                This was me during my freshman year of college. I looked like I was on that Auschwitz time.

                [–]chinawinsworlds 0 points1 point  (1 child)

                Did you do any strength at all? If so, that's sad, I don't really want to do weightlifting.

                [–]dj10show 0 points1 point  (0 children)

                I did starting my sophomore year, and it made me take that next step playing sports. Not to mention I became way more attractive.

                If so, that's sad, I don't really want to do weightlifting.

                You're not going to have your life handed to you on a platter. You don't have to weightlift, but you know what you're going to be giving up in doing so.

                [–]sickofbeingaffraid 0 points1 point  (2 children)

                Is there any more informations on greyskull program? I will get my first gym membership this friday and I don't understand what's written;.. I live in a very small town where gyms are not popular at all and I'm affraid if I hand it to the coach he won't even know what the english terms means.

                [–][deleted]  (1 child)

                [deleted]

                  [–]sickofbeingaffraid 0 points1 point  (0 children)

                  I am totally ignorant about lifting. I just plan on following TRP's advices.

                  [–]name600 0 points1 point  (0 children)

                  commenting to come back to looks good.

                  [–]2niczar 0 points1 point  (0 children)

                  There's plenty of healthy snacks. Nuts, cheese, ham. Plenty of fat and proteins. Very satiating.

                  [–]KM31548 0 points1 point  (4 children)

                  I was under the impression you had to stop when you hit some serious poundage on those big lifts, like 300 ib squat, 400 ib deadlift 225 bench etc. Then you move on to other programs. Currently I'm 155 pounds and I

                  Squat 165 3x5 ATG, recently switched to parallel to progress faster, BB row 110 3x5, bench 135 3x5, pullup BW 2x5 1x7, deadlift 215 1x8, OVHP 85 2x5 1x6, I've deloaded a few times on squat and twice on bench, and a shitload on ovhp.

                  Is it cool if I stick to phraks forever? I'm just looking to build a good body and nothing competition worthy. Or would I get more results switching?

                  EDIT (sorry for the format, tried to put in bullets but it didn't turn out good)

                  [–]Refigerator1043 0 points1 point  (3 children)

                  You don't "have" to switch to an intermediate program until you can no longer make progress with simple linear progression. For some reason everyone wants to switch to an intermediate/advanced program early, but if you're smart, you ride LP as long as possible because that's going to produce the quickest results. You're making workout-to-workout gains instead of weekly or monthly gains.

                  I have shitty genetics and I LP'd my way to a 450 squat, 500 deadlift, 275 bench just by eating a lot and training hard. At 155 lbs, you probably have quite a way to go with LP just by training hard and gaining weight, unless you're like 5'0 tall.

                  [–]KM31548 0 points1 point  (2 children)

                  Great! I'm hoping to ride it out as long as possible. I'm 6'1'', so I have a lot more weight to gain. As a skinny fat though, I'm worried about how much more fat I'll gain in comparison to muscle. Would this be an issue or will I still end up looking great in the end?

                  [–]Refigerator1043 0 points1 point  (1 child)

                  6'1? If I was you I would get to 230+ before even thinking about that.

                  [–]KM31548 0 points1 point  (0 children)

                  Damn, you saying I'm gonna have to stay tubby for a few years?

                  [–]GavinSkulldrinker 0 points1 point  (0 children)

                  This is more about bulk weight LOSS than gaining muscle mass, but I thought I'd share my personal experience losing weight.

                  I used to weigh 260 lbs. I college, I was up to 280 at one point. I'm 6' and solidly built, so I carried it fairly well, but still not an acceptable state. Then I spent a summer on an internship at a nature center on an island in the great lakes. Absolutely no women there, but no fast food either. Dropped 30 lbs over the summer on hiking, swimming, and better diet. dropped 20 more over the past two years; I consider just keeping it off an achievement. I worry that I might be reaching the lower limits of my weight; genetics are against me. But I'm going to hit the gym again this year, add some muscle, drop some fat. and get a bit more strongfat. Anyways, things that worked for me:

                  the hardest part of any exercise has always been keeping at it for an extended period if time. I just get BORED. Audiobooks and podcasts help with that; collect some offline content to listen to, or consider investing in cell service with a good data plan.

                  Improve the QUALITY of what you eat; make a production of it. Make an event, and the lack of quantity won't feel as bad. On the island, twice a week I'd pack chicken breast, green bell peppers, and charcoal, bike two miles to the beach, cook the chicken on one of those public grills, swim for an hour, and bike back.

                  Cheat. Try to get an ADD diagnosis. I actually have a mild focus problem; just 15 mg of slow-release aderall balances me out, but ALSO totally kills my urge to snack and munch. 5-10 mg taken tactically will probably do for most people, and its way less terrible than workout-prep energy drinks.

                  Don't buy cooked unhealthy food. No easy snack foods apart from veggies. everything in your kitchen is locked behind the effort of having to cook it.

                  Ditch the microwave. Nothing healthy is cooked in a microwave.

                  Ditch soda. I made a rule where I would only buy soda in GLASS BOTTLES. Buy actual good stuff. never have more than a bottle or two around at a time, and keep it warm. Bottle has to be put in the fridge ahead of time.

                  Don't try to make dietary changes you won't be able to maintain. If you can't handle the idea of not eating greasy fried food again for the rest of your life, don't even try. just eat LESS of it. And don't fetishize bad food or use it as a "reward." That's retarded.

                  [–]PUA_Wanna_be 0 points1 point  (5 children)

                  You know that snacking is bad. For example, a snickers has 250 calories. Healthy snacks are no excuse. Just stop. The opposite of mindless snacking is mindful eating - slow down when eating your meals.

                  I snack on carrots without limitations during my cut. Any problem with that?

                  [–]VancouverSucks 0 points1 point  (3 children)

                  The baby carrots are soaked in chlorine, don't eat those. That's why they have that white film on them.

                  [–]PUA_Wanna_be 0 points1 point  (2 children)

                  Only eating full-size carrots that I peel.

                  [–]Kafin8dst8 0 points1 point  (0 children)

                  Great post! I will definitely use the strength program you linked to get stronger.

                  [–][deleted]  (2 children)

                  [deleted]

                  [–][deleted] 0 points1 point  (2 children)

                  Two disagreements - weight tracking and snacking. Let me elaborate. Weight tracking, for many people, is a lose-lose activity. If you're doing well with losing fat you might think "ah, great I can have a break day or something" followed by a binge, possibly lasting a week. If you're not losing much at all the motivation really drops and again, you might binge. I've lost 50 lbs over the past 8 months and weigh myself only when I go to the doctor (or a recent work physical). Last weigh in I had lost 26 lbs from the weigh in before that.

                  Snacking is GOOD if you're really low calorie (I'm currently ~1300-1750 per day, depending on if I do cardio or lift). I snack to feel decently full with a banana, or like 15 cashews, or some oatmeal (plain, not the sugar filled packets), etc. The reason snacking is great - your "meals" can be really low calorie, like 400-600 calorie max.

                  [–][deleted]  (1 child)

                  [deleted]

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

                    I appreciate the positive response and I'll keep that study in mind whenever I give people advice (if they ask) in the future thanks

                    [–]OneTouchHowMuch -2 points-1 points  (19 children)

                    Add in oil to your calorie chart. It's the most concentrated calorie source known to man at 4000 calories per pound. Meaning just 1 tablespoon equals 120 calories. Cutting out oil completely is a big step in losing weight. Yes, that means olive oil and coconut oil, too.

                    [–]kremer5 10 points11 points  (10 children)

                    Fat is important. Cutting oils out of your diet wouldn't be smart, even if you're trying to lose weight. It isn't as simple as calories in, calories out, even though that is what most people preach. 2k calories of junk food is far different than 2k calories of healthy proteins and fats and carbs

                    [–]Trail_of_Jeers 5 points6 points  (5 children)

                    Cutting sugar is more important. Sugars soak up water and activate insulin, causing fat storage. On a ketogenic diet, Dr. Eades found that caloric limits were vastly different for his patients.

                    [–]OneTouchHowMuch 1 point2 points  (4 children)

                    it's cutting refined everything that's important. refined sugars. refined fats. refined protein.

                    The problem of overeating stems from eating concentrated foods which are way easier to overeat. You can eat a pound of salad (100 calories) with a chicken breast (280 calories) and have it come out to about 380 calories AND feel incredibly full. You might not finish it.

                    3 tablespoons of oil is 360 calories which is easy to eat if its added to food. Same goes for refined carbs. Refined sugar is about 50 cal/tablespoon. So you can easily consume refined foods compared to whole foods.

                    Which will make you feel full? Which gets you to eat more calories unintentionally?

                    [–]sp0radic 2 points3 points  (0 children)

                    Carbs > insulin response > uneven blood sugar levels > fat storage > low satiety.

                    Fat > Way better source of energy.

                    [–]Trail_of_Jeers 0 points1 point  (2 children)

                    The fat will make you feel full. Carbs will make you eat more calories unintentionally. Your example, 1400 calories of greens and meat, will make you sad and hungry.

                    [–]OneTouchHowMuch 0 points1 point  (0 children)

                    sounds like you have it all figured out. best of luck.

                    [–]Shamlei 1 point2 points  (0 children)

                    Big step in losing weight ? What about people on keto who swear by olive oil and have a low fat % ? Better cut out on carbs imo.

                    [–][deleted] -1 points0 points  (5 children)

                    "Around 1.5g of protein per kg of bodyweight is a good target. You will hear higher numbers"

                    Arnold Schwarzenegger said he only consumed 1g per pound of bodyweight. I'm going to guess he knows what he's talking about. Only consuming half of that is enough for most people who lift.

                    [–]TRP Vanguard: "Dark Triad Expert"IllimitableMan 14 points15 points  (4 children)

                    1g per pound of body weight = eat 200g of protein if you are 200lbs

                    1.5g per kilogram of body weight = if you are 200lbs, you're 90.7kg so halve that (45.35) and add it to the 90.7 = 136.05gs of protein

                    In case you got lost there, eating 1.5g of protein per kg means you'd eat 136g protein a day if you were 200lbs. If you ate 1g of protein per LB, you'd eat 200 grams of protein at 200lbs. With OPs formula, you eat 64g of protein less per day than if you follow the conventional 1g per LB advice.

                    I think you thought he was saying to eat 1.5g of protein per LB, but he isn't, he's saying per KG. There's 2.2lbs to a kilogram, which means this formula works out at consuming less rather than more protein Arnie consumed.

                    Arnie was on roids anyway, I wonder if that affects the amount of protein necessary to gain mass. If I had to guess, I'd assume you could build more muscle with less protein if you were on roids.

                    [–]kremer5 6 points7 points  (1 child)

                    steroids increase protein synthesis, so one on adequate doses of steroids would more effectively utilize protein than one that is not

                    [–]TRP Vanguard: "Dark Triad Expert"IllimitableMan 5 points6 points  (0 children)

                    Interesting to know, thanks!

                    [–]Redpillwhiterabbit 0 points1 point  (0 children)

                    Ehh... Only once he got to america. Still a massive success before (military days). And probably, you utilize the fuel more efficiently on roids... So you build faster but the actual volume should be the same... Or else the roids are wasted lol

                    [–]orilyrily 0 points1 point  (0 children)

                    Also, whenever I read the 1g per 1lb (or other variations) an important distinction was that it was LEAN body mass. So someone with a lot of fat lets say the person weighed 330lb - would not be trying to eat 330g of protein.

                    [–]dmystery -1 points0 points  (10 children)

                    As a vegetarian, I've always found sorting out my diet to be quite diffucult. Most guides including this one seem to suggest that getting a ripped, lean bod with the 6-pack is 80% diet, 20% exercise.

                    Problem is that being veggie since birth is that I feel like I need Carbs to be "full". I've recently started lifting (5x5) but am currently only benching bar, I've also started Boxing which really helps as a "pick me up"/endorphin boost and in terms of energy levels so far I've been fine. Genetics seem to make my fat-deposit areas to be belly and thighs. I've searched Youtube/BodyBuilding.com but have yet to find a decent Vegetarian student budget friendly, low carb, high protein diet. I've recently started eating good quality sushi Salmon for Omega-3s and Fish oils (cardiovascular health and whatnot) so don't know if I should just up the ante on that rather than other meat substitutes.

                    I feel vegetarian guys underestimate the effects of soy substitutes on men's health. It inhibits Testosterone productions and raises Oestrogen levels. Both of which can reduce gains, lead to man-boobs and lead to overall drive decreases (motivational + sex). Rice milk and coconut milk are decent but expensive and taste crappy. I got my levels checked out with the doc and whilst my T levels were normal, I just came up Anaemic so have started Iron supps too. Anaemia + B Vitamin deficiency also seems to be common amongst vegetarians and afro-carribean/asian guys.

                    Caffeine works wonders as an appetite suppressant but seems to causes crashes/jitters afterwards. Right now I'm trying one meal replacement a day with a Nutribullet (2 teaspoons coffee, 2 bananas, nuts, berries, honey, 1/2 water, 1/2 milk) for lunch.

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