Cheap nutritional food for weightlifting?

[Political_Chucky]

I've been working out since November trying to lose my new found gut and trying to bulk up. From what I hear, its physically impossible to Lose fat and gain large amounts of muscle at the sametime, so my goal right now is just to tone up and lower my body fat. From what I have learned, and it may be false, is that you should eat at least 1 gram/ protein per body pound. So for example, if you weigh 165 pounds, you should eat 165 grams of protein a day if your bulking up which is easy using protein shakes. From experience that has worked, in combination with a high fruit diet and working at a warehouse I lose a good 20 pounds in a month in a half.

Question is though, its extremely hard to find food that is high in protein(besides shakes, which get old fast) and that are cheap. Anyone have ideas of good food I can buy cheap? And if so, any creative recipe ideas that are easy enough for daily use? I don't mind eating the same food everyday like tuna or something, but even tuna can get expensive.

[FreeFocus]

Pasta, rice, whole grains, meat. Also look at oats.

On a side note, I wouldn't recommend getting most of your protein from shakes. They are supposed to supplement your diet.

[William Howe]

Oats, whole grains, pasta, and rice are great for energy. Beans and fish are great for protein, and fish also packs a good deal of Omega-3 oils.

[southernmissfan]

Oats are the shit. Though the protein content isn't that high. Eggs and fish too.

[Niccolò Rossi]

I've been working out since November trying to lose my new found gut and trying to bulk up.

Good on you for giving it a crack! Keep going and you'll wonder what you ever did before you started.


From what I hear, its physically impossible to Lose fat and gain large amounts of muscle at the sametime, so my goal right now is just to tone up and lower my body fat.From a thermodynamic perspective, gaining weight (be it in the form of muscle or fat) should not be possible in a caloric deficiet. Surplus calories are used for growth (once again, fat, muscle, skeletal tissue, etc.). Insufficient calories will result in body mass (muscle/fat) being consumed to fill the deficiet and provide the body with energy.

However, this simple formula does not take into account the powerful affects of hormones on the body's tendency to store/burn fat and build /waste muscle. Of course, this is getting a little complicated and most people don't like or need complicated.


From what I have learned, and it may be false, is that you should eat at least 1 gram/ protein per body pound. Yes, use 1g/lb as a bench mark. Feel free to eat upwards of this though, 2g/lb is about the upper limit of what most people will find useful.


So for example, if you weigh 165 pounds, you should eat 165 grams of protein a day if your bulking up which is easy using protein shakes.Do you weigh 165lbs, out of curiosity?

Regarding the comment on protein shakes, not really. I used to used to have one or two a day. Now I have one, three days a week. Really, it's not very helpful. Unless you buy unbranded and in bulk, its a rip off. The quality can also vary greatly with the commercial brands (and another reason to buy generic and in bulk). Most importantly, at the end of the day a whey/caesin powder is just not going to match up to whole foods nutritionally (lacking vitamins and minerals, fats, etc.)

Also, when trying to gain muscle, increasing your protein intake is not the be-all-and-end-all. I would say increasing carbs and (depending on how you've dieted) decreasing fats are much more important dietry changes when bulking.


From experience that has worked, in combination with a high fruit diet and working at a warehouse I lose a good 20 pounds in a month in a half.In my opinion loosing 20lbs in a month and a half might be a little too quick. When dieting, a rule of thumb is 1 pound a week. This represents the maximum weight loss that can occur purely from fat (ie. without muscle wasting). 2lbs may be acceptable for short stints.

Consider upping your calories slightly (either by small portion increases or adding an extra meal or two).


Question is though, its extremely hard to find food that is high in protein(besides shakes, which get old fast) and that are cheap. Anyone have ideas of good food I can buy cheap? And if so, any creative recipe ideas that are easy enough for daily use? I don't mind eating the same food everyday like tuna or something, but even tuna can get expensive.High protein food is easy - meat. Fish, poultry, red meat. Dairy products (including whey or caesin based protein powders) are also great, but should be used in moderation. Finally, some grains and vegetables (oats, quinoa, broad beans, etc.) are also helpful, but will suffice on their own.

Economy is much harder though, but not as bad as its sometimes made out to be. Today I've eaten 8 eggs, and about probably not far off 28oz of meat, along with a bunch of olives, some olive oil, an avocado and salad. It's probably not cost me over $40, which isn't cheap, but it's alot of food and it's not much more than you'd pay if you bought lunch in the city, had a few coffees or maybe even went out for dinner.

It's a good idea to lay out meals for a couple days and just multiply it over the week, work out the cost and go and buy it all at once. That way you keep a track of your expenses and what you're eating.

Tips I would give on economy are: buy simple, buy fresh. Don't buy shit that comes wrapped in colourful plastic and branding. Buy fresh, whole foods.
Canned tuna is cheap, probably you're best option if you want fish. In olive oil (my preference) or in water. I avoid the flavoured stuff. The bigger the tin, the smaller the price we unit. Just be shore to store your excess properly so it doesn't spoil.
Cheaper cuts of poultry and red meat go a long way. Don't buy fillet minon, buy rump or mince. Don't by breasts, by thighs. Beef is cheaper than lamb. Chicken is cheaper than duck. Etc.
Eggs are a goldmine of fats, protein and vitamins. Relatively cheap. Buy in trays (as opposed to dozens).
Milk is of course the alpha and omega of budget bulking. Just don't get too carried away. When dieting, you can drink it too, just be sure to keep in mind the protein/fat/carbs.
Don't buy suppliments. A protein powder is ok. A multi-vitamin is ok. Some fish oil is ok. Everything else is worse than useless (given your price contraints) and even these are unneccesary.

Anyway hope some of that helps!

Just out of curiosity, you mentioned what you do for a living, how about what kind of weight work/cardio/conditioning are you doing? Number of days? Length of sessions? Split training? Rep ranges, number of sets, number of excercises? Isolation or compound movements? Feel free to be specific. Haha

Nic.

[Niccolò Rossi]

whole grains

Grains and grain derivatives generally don't agree with me and alot of other people. Of course, if you are lucky enough to have no issue, go for it.

Nic.

[Political_Chucky]

Damn dude, thanks lol. Lots of good info.


Good on you for giving it a crack! Keep going and you'll wonder what you ever did before you started.

From a thermodynamic perspective, gaining weight (be it in the form of muscle or fat) should not be possible in a caloric deficiet. Surplus calories are used for growth (once again, fat, muscle, skeletal tissue, etc.). Insufficient calories will result in body mass (muscle/fat) being consumed to fill the deficiet and provide the body with energy.

However, this simple formula does not take into account the powerful affects of hormones on the body's tendency to store/burn fat and build /waste muscle. Of course, this is getting a little complicated and most people don't like or need complicated.

Yes, use 1g/lb as a bench mark. Feel free to eat upwards of this though, 2g/lb is about the upper limit of what most people will find useful.

Do you weigh 165lbs, out of curiosity?



Nah, feel free to get complicated. I have always tried to keep my diets simple when I'm bulking or trying to lose fat(and by no means am I super athletic). And no, I use to weigh around 165-170 at 5'10 but last year around May I lost my warehouse job and I'm guessing I shoulda started working out religiously again because I kept eating the same amount of food like I did if I was working(and it was pretty tough labor) and I blew up a good 40-50 pounds(I'm at 220 now), which is incredible to me because I have never been this big in my life :\ Slowly though, I can see some definition coming back though.



Regarding the comment on protein shakes, not really. I used to used to have one or two a day. Now I have one, three days a week. Really, it's not very helpful. Unless you buy unbranded and in bulk, its a rip off. The quality can also vary greatly with the commercial brands (and another reason to buy generic and in bulk). Most importantly, at the end of the day a whey/caesin powder is just not going to match up to whole foods nutritionally (lacking vitamins and minerals, fats, etc.)

Also, when trying to gain muscle, increasing your protein intake is not the be-all-and-end-all. I would say increasing carbs and (depending on how you've dieted) decreasing fats are much more important dietry changes when bulking.

In my opinion loosing 20lbs in a month and a half might be a little too quick. When dieting, a rule of thumb is 1 pound a week. This represents the maximum weight loss that can occur purely from fat (ie. without muscle wasting). 2lbs may be acceptable for short stints.Well with regards to the protein shake, I would usually buy a bulk container for about 40-50 bucks called Pro-5 which is low on the calories, carbs, about 50 grams protein per serving, and pretty much the essential amino acids. I would end up buying maybe 1 or 2 a month. When I had dieted, which I know is really bad but I was super depressed and desperate lol, I ate as many fruits as I wanted and drank the protein shake 3 times a day on workout days. Thats when I lost 20 pounds and I kept it off for a good 5-6 months til I lost my job.
But ne ways, I'm definitely trying to do it the right and healthy way and the way my diet is going, I lose a few pounds, then gain it back, but I'm really not sure if its muscle growth also that may be contributing to that.


Consider upping your calories slightly (either by small portion increases or adding an extra meal or two).

High protein food is easy - meat. Fish, poultry, red meat. Dairy products (including whey or caesin based protein powders) are also great, but should be used in moderation. Finally, some grains and vegetables (oats, quinoa, broad beans, etc.) are also helpful, but will suffice on their own.

Economy is much harder though, but not as bad as its sometimes made out to be. Today I've eaten 8 eggs, and about probably not far off 28oz of meat, along with a bunch of olives, some olive oil, an avocado and salad. It's probably not cost me over $40, which isn't cheap, but it's alot of food and it's not much more than you'd pay if you bought lunch in the city, had a few coffees or maybe even went out for dinner.
It's a good idea to lay out meals for a couple days and just multiply it over the week, work out the cost and go and buy it all at once. That way you keep a track of your expenses and what you're eating.

Tips I would give on economy are: buy simple, buy fresh. Don't buy shit that comes wrapped in colourful plastic and branding. Buy fresh, whole foods.
Canned tuna is cheap, probably you're best option if you want fish. In olive oil (my preference) or in water. I avoid the flavoured stuff. The bigger the tin, the smaller the price we unit. Just be shore to store your excess properly so it doesn't spoil.
Cheaper cuts of poultry and red meat go a long way. Don't buy fillet minon, buy rump or mince. Don't by breasts, by thighs. Beef is cheaper than lamb. Chicken is cheaper than duck. Etc.
Eggs are a goldmine of fats, protein and vitamins. Relatively cheap. Buy in trays (as opposed to dozens).
Milk is of course the alpha and omega of budget bulking. Just don't get too carried away. When dieting, you can drink it too, just be sure to keep in mind the protein/fat/carbs.
Don't buy suppliments. A protein powder is ok. A multi-vitamin is ok. Some fish oil is ok. Everything else is worse than useless (given your price contraints) and even these are unneccesary.
Yeah, I'm currently on unemployment still so definitely gonna try and find some of the things you mentioned in my price rang. What about bread? I know whole wheat is ok for you, but should I just stay away from it?



Just out of curiosity, you mentioned what you do for a living, how about what kind of weight work/cardio/conditioning are you doing? Number of days? Length of sessions? Split training? Rep ranges, number of sets, number of excercises? Isolation or compound movements? Feel free to be specific. Haha
Well yeah, not working right now. Just been hitting the gym everyday almost now for the past two weeks. I don't necessarily have set days I go, but I'll work out my back, shoulders, and biceps day 1. I don't know the names of the machines or workouts per say, but usually consists of pull ups, shoulder press, preacher curls, dumbell shrugs for the traps, different back machines... I try and do the same number of pull and push excercises pretty much.

day 2. will be my chest, tris, and abs doing bench and incline bench, rope pulldown for the tris, regular and machine dips, and using a medicine ball with a partner while I do sit ups. I feel like I'm missing some workouts, but thats pretty much the basics of the lifting.

Day 3. I will usually just walk for an hour at a high pace inclined. I can't really run though because i'm stuck using some converse Chucks and they aren't so comfortable to run in. I'm going to try and incorporate a new workout though I found on youtube which is lighter weights at a high intensity for 4 minutes. It pretty much consists of different push and pull workouts. I'll post it if I can find it.

I also don't do legs right now, but I'm gonna put them in my routine probably after Saturday. I have a torn ACL which has kinda stopped me from working out my weak ass legs over the years, but I'm going to give a shot. I know that muscle mass from your upper body is affected by your lower body so I definitely don't want that crippling me lol.

My bad if I just gave you a whole story to read lol. Usually the workouts are for a good 1 hr 20 min depending if I'm doing cardio that day also. Most the workouts though I'll do a regular set of 10 reps, do a burn out set, then do another 2 sets increasing weight by ten pounds each time. I'll shoot for ten reps, but I don't usually get it by the last set. but eh yeah a friend has gotten me working out this schedule which I am not really sure if the muscles we are working out back to back are kinda working against us, but so far it seems like its working. Any workouts you think I should incorporate? Thanks for your help though and I welcome any critiques.

[Ele'ill]

I would suggest not worrying about protein supplementation. You'll still see good results- save the supps for your plateaus. Hit your macros consistently each day and make sure your meals before and after your workout are correct in type of carbs and quantity. Use your recovery days- that's when your muscles grow.

The heaviest I got on a clean bulk was 185lbs back in the day and I didn't consume copious amounts of protein.

[Meridian]

I don't know how cheap you'll get them where you're at but bananas are pretty awesome in general.

[Political_Chucky]

I would suggest not worrying about protein supplementation. You'll still see good results- save the supps for your plateaus. Hit your macros consistently each day and make sure your meals before and after your workout are correct in type of carbs and quantity. Use your recovery days- that's when your muscles grow.

The heaviest I got on a clean bulk was 185lbs back in the day and I didn't consume copious amounts of protein.

What would you recommened for meals b4 a workout? I usually just eat a piece of fruit so I don't feel too full like 30 min before. I know my diet is missiing something however.

[Niccolò Rossi]

Damn dude, thanks lol. Lots of good info.

Haha, no worries. It's actually a pretty giant post by my standards. Good luck trying to get me to write that much on anything political though...


Nah, feel free to get complicated. I have always tried to keep my diets simple when I'm bulking or trying to lose fat(and by no means am I super athletic).

The main point I had here was regard to the effect of diet on hormones and the effect of hormones on body composition. So basically we're talking about carb-cycling or ketogenic diets which by removing or cycling carbohydrates primarily effect the body's production of insulin, a very powerful anabolic hormone (both muscle building and fat sparing/storing).

Since you say though that you try to keep things simple, and also considering budget constraints, this type of dieting is not at all necessary. I would only suggest it if you have issues with carbs (which for example, I find I do - bloating, gas, energy spikes and troughs, etc.)


And no, I use to weigh around 165-170 at 5'10 but last year around May I lost my warehouse job and I'm guessing I shoulda started working out religiously again because I kept eating the same amount of food like I did if I was working(and it was pretty tough labor) and I blew up a good 40-50 pounds(I'm at 220 now), which is incredible to me because I have never been this big in my life :\ Slowly though, I can see some definition coming back though.

170lbs isn't alot for 5'10 but 220lbs (of fat) is. So yeah, loosing 20lbs might be a good preliminary goal.


I would end up buying maybe 1 or 2 a month. When I had dieted, which I know is really bad but I was super depressed and desperate lol, I ate as many fruits as I wanted and drank the protein shake 3 times a day on workout days.

It's not really bad, don't sweat it. But there are obviously better things to be eating.

Also, how much fruit is 'as much as I wanted' are we talking about 5 peices, 10 peices, more? Remember, fruit isn't just a 'healthy' food you can eat with no effect on your body. Fruit has calories aswell (almost exclusively coming from sugar (fructose)) and we need to consider these aswell.


But ne ways, I'm definitely trying to do it the right and healthy way and the way my diet is going, I lose a few pounds, then gain it back, but I'm really not sure if its muscle growth also that may be contributing to that.

This is why its good to keep a log of your body weight on a weekly basis (or a couple times a week) aswell as progress photos. These should be honest photos of your body (in like underwear or something) from different angles and in different poses.

Using the scale alone to track progress is not very helpful, since there is no distinction between muscle loss and fat loss and muscle gain and fat gain. By taking photos you will be able to track your body transformation more accurately. Besides, unless your competing in a sport with weight classes, what you weigh doesn't matter at all in life. What you look like is a bit of a different story, as much as we'd like to deny that it does.

the most accurate way of all to measure body fat that is readily avaliable is to body-fat calipers. But save yourself $20 and just keep photos, body weight log and a strength log (from the gym).


What about bread? I know whole wheat is ok for you, but should I just stay away from it?

Personally, I'm not a fan of bread. Anywhere. Ever.

Although I have been known to eat some bread on cheat days when in a social setting (since the whole of western society revolves around the fucking stuff), but personally I would steer clear.

Sweet potatoes, white potatoes, brown rice and white rice are all probably better choices. Ezekiel bread is your best choice if you want bread. Otherwise, whole meal or corn based breads might be ok options. Pretty much just stear clear of that bleached, spongy shit and you'll be ok.


My bad if I just gave you a whole story to read lol.

I wouldn't have it any other way.


Usually the workouts are for a good 1 hr 20 min depending if I'm doing cardio that day also.

An hr and a half is about as long as I'd recommend a session be, ever. Generally, the shorter the better though. An hr is a good timetable to work to. No dicking around, keep intensity high. Now adays my sessions are MAX 45mins.


but eh yeah a friend has gotten me working out this schedule which I am not really sure if the muscles we are working out back to back are kinda working against us, but so far it seems like its working. Any workouts you think I should incorporate?

Personally, my recommendation would be a total overhaul of what you're doing. Of course, I'm not sure how much your training partner would appreciate it, especially coming from a faceless internet forum user!

None the less, my suggestions would be as follows:

Three days a week (Mon, Wed, Fri), cycle these two sessions:

A: Squat: 3 sets x 5 reps
Bench Press: 3 x 5
Bent-over Row: 3 x 8

B: Squat 3 x 5
Military Press: 3 x 5
Deadlift: 1 x 5
Chin-ups: 3 x Failure

So your first week would be Monday A, Wednesday B, Friday A then the next week Monday B, Wednesday A, Friday B. Pretty simple. And before you ask, there is no mistake. Squat three times a week.

To do all these movements you don't need any special machines or cables or whatever. Just a barbell, squat rack/power rack and a bench. Doesn't get more basic.

On your first day, start by performing all the movements with an empty barbell to get a grip on the form. Every session where you complete the perscribed reps, Inyou must add weight to the barbe the big lifts (squat, DL) you can add in in 20lb increments, in the smaller lifts add in 10lb increments. As you find your upper limits, reduce the increment to 5lbs (if you have small enough plates avaliable). From this point on, continue adding weight every single session (provided you made the prescribed reps for the last session successfully).

On your off days (Tue, Thurs) do either some cardio/conditioning work. And by this I don't mean walking on a treadmill. Either do some barbell complexes or some form of HIIT sprints/hill sprints (hint: Not on a treadmill). If you want me to expand on this, feel free to ask and I can.

The only problem I imagine you might have is with that ACL tear. Are you physically able to squat? Maybe worth seeing a doctor or physiotherapist about.

Nic.

[Niccolò Rossi]

What would you recommened for meals b4 a workout? I usually just eat a piece of fruit so I don't feel too full like 30 min before. I know my diet is missiing something however.

Whatever man. A bit of protein, a bit of fat and some carbs. Fruit is good pre-workout.

There are no secrets, no magic pre-workout supps.

Personally I just eat a normal big ol' meal and hit the gym within an hr. I don't have any issues with being 'too full', but maybe that's just because I'm awesome.

Nic.

[Sasha]

not really for the OP but for people needing to gain bodymass, a tip coming from an doctor when an person i knew was ill and needed to get a lot of protein/fat intake while having it dificult to eat much (because the medicinces made her nausues)
blend smoothies of fresh fruit, 3/4th liter of whole fat reasonable quality icecream, 1/4th litre of fruitjuice. Works better than most shakes for an fraction of the price

[Political_Chucky]

Haha, no worries. It's actually a pretty giant post by my standards. Good luck trying to get me to write that much on anything political though...


Haha yea for reals! You can have a discussion on working out with out the arguments getting too heated, and its much more interesting in my opinion :)



The main point I had here was regard to the effect of diet on hormones and the effect of hormones on body composition. So basically we're talking about carb-cycling or ketogenic diets which by removing or cycling carbohydrates primarily effect the body's production of insulin, a very powerful anabolic hormone (both muscle building and fat sparing/storing).

Since you say though that you try to keep things simple, and also considering budget constraints, this type of dieting is not at all necessary. I would only suggest it if you have issues with carbs (which for example, I find I do - bloating, gas, energy spikes and troughs, etc.)



170lbs isn't alot for 5'10 but 220lbs (of fat) is. So yeah, loosing 20lbs might be a good preliminary goal.



It's not really bad, don't sweat it. But there are obviously better things to be eating.



Oh ok right on I get what your saying. I honestly though a terrible terrible diet and I know it. I don't eat small 5 meals a day out of lazyness sometimes but when I know what to eat I'll do it. Plus I have too much black coffee(homemade) through out the week haha.



Also, how much fruit is 'as much as I wanted' are we talking about 5 peices, 10 peices, more? Remember, fruit isn't just a 'healthy' food you can eat with no effect on your body. Fruit has calories aswell (almost exclusively coming from sugar (fructose)) and we need to consider these aswell.

Well I wouldn't eat TOO much fruit, but maybe like 3-4 pieces a day or just till I got full with plenty of water, plus the shakes. I would cheat every now and then though, but at the time I did slim down to 160 and I was super happy there even though I was just toned not super built.




This is why its good to keep a log of your body weight on a weekly basis (or a couple times a week) aswell as progress photos. These should be honest photos of your body (in like underwear or something) from different angles and in different poses.

Using the scale alone to track progress is not very helpful, since there is no distinction between muscle loss and fat loss and muscle gain and fat gain. By taking photos you will be able to track your body transformation more accurately. Besides, unless your competing in a sport with weight classes, what you weigh doesn't matter at all in life. What you look like is a bit of a different story, as much as we'd like to deny that it does.

Yeah, that sounds like a good ass idea lol. I never thought of taking pictures for some reason.:rolleyes: Probably out of fear. I'm not really looking for any specific weight like you said though, just wanna look good. I definitely get the "damn chucky, you got chunky!" everytime i see an old friend haha. But later down the line I'm hoping to get into either boxing or some type of mma once the funds do come through.


the most accurate way of all to measure body fat that is readily avaliable is to body-fat calipers. But save yourself $20 and just keep photos, body weight log and a strength log (from the gym).

Most def, I'll check at my gym see if they have some I can use for free.


Personally, I'm not a fan of bread. Anywhere. Ever.

Although I have been known to eat some bread on cheat days when in a social setting (since the whole of western society revolves around the fucking stuff), but personally I would steer clear.

Sweet potatoes, white potatoes, brown rice and white rice are all probably better choices. Ezekiel bread is your best choice if you want bread. Otherwise, whole meal or corn based breads might be ok options. Pretty much just stear clear of that bleached, spongy shit and you'll be ok.

MMM bread is my worst enemy, and back then I would be addicted to my moms cooking which is all fatty mexican food, but plenty of protein haha. I've been having to stay away from a lot of now. I'll definitely invest into some Ezekiel then because me+bread=love :) haha




I wouldn't have it any other way.


Haha good. Btw hows your build coming along? You sound like you've been pretty active


An hr and a half is about as long as I'd recommend a session be, ever. Generally, the shorter the better though. An hr is a good timetable to work to. No dicking around, keep intensity high. Now adays my sessions are MAX 45mins.

Personally, my recommendation would be a total overhaul of what you're doing. Of course, I'm not sure how much your training partner would appreciate it, especially coming from a faceless internet forum user!

Yeah most definitely. I'm usually pretty burned out by the time my workout ends and I just keep going til I can't anymore. Thats why lately i've kinda been thankful my gym partner hasn't been coming around because he can lag it sometimes or he'll work out one muscle group after another rather then alternating shoulders, bi's, then shoulders again. I dunno, justm y preference I guess. Btw, you know any good workouts to substitute for cardio? My shoes...omg lol... I work out in some chucks and when I try to run in those, yeah problems. I don't want back problems so I just stay away from running. I know just by wearing them though it ain't helpin.


None the less, my suggestions would be as follows:

Three days a week (Mon, Wed, Fri), cycle these two sessions:

A: Squat: 3 sets x 5 reps
Bench Press: 3 x 5
Bent-over Row: 3 x 8

B: Squat 3 x 5
Military Press: 3 x 5
Deadlift: 1 x 5
Chin-ups: 3 x Failure

I'll definitely start implementing that routine. Doesn't sound bad at all and I could use a lil refresher for my body ya know?


So your first week would be Monday A, Wednesday B, Friday A then the next week Monday B, Wednesday A, Friday B. Pretty simple. And before you ask, there is no mistake. Squat three times a week.


HAHA FUCK, you read my mind :\ Squat is such a fuckin drag for me.

To do all these movements you don't need any special machines or cables or whatever. Just a barbell, squat rack/power rack and a bench. Doesn't get more basic.


On your first day, start by performing all the movements with an empty barbell to get a grip on the form. Every session where you complete the perscribed reps, Inyou must add weight to the barbe the big lifts (squat, DL) you can add in in 20lb increments, in the smaller lifts add in 10lb increments. As you find your upper limits, reduce the increment to 5lbs (if you have small enough plates avaliable). From this point on, continue adding weight every single session (provided you made the prescribed reps for the last session successfully).

On your off days (Tue, Thurs) do either some cardio/conditioning work. And by this I don't mean walking on a treadmill. Either do some barbell complexes or some form of HIIT sprints/hill sprints (hint: Not on a treadmill). If you want me to expand on this, feel free to ask and I can.


Yeah please do explain. I need some good workouts that can pump me up.


The only problem I imagine you might have is with that ACL tear. Are you physically able to squat? Maybe worth seeing a doctor or physiotherapist about.
Nic.

Ehh well I tore it back in highschool and I had more problems back then, then I do now. I can squat now though, just sometimes it'll pop randomly when i'm walking or playing basketball or something ya know? I had seen a doctor though back then and they had told me I needed surgery. I didn't want to put the cash strain on my parents so I just quit football and left it. I shouldn't have too many problems though from how it feels.

Once again dude, I know its a mission to read everything I said haha. I really appreciate it though.:thumbup1:

[Vanguard1917]

Milk

I think the seven-time Mr Olympia winner, Arnold Schwarzenegger, put it best:

"Milk is for babies. When you grow up you have to drink beer."

In other words, alcohol is calorie-dense and very good for bulking (especially around the waist, gluteal and pectoral areas).

I'm not sure if there's a consensus on this, though.

[Political_Chucky]

I think the seven-time Mr Olympia winner, Arnold Schwarzenegger, put it best:

"Milk is for babies. When you grow up you have to drink beer."

In other words, alcohol is calorie-dense and very good for bulking (especially around the waist, gluteal and pectoral areas).

I'm not sure if there's a consensus on this, though.

mmmm I'm not sure thats sucha good idea. I do know that beer triggers your body to produce less tesosterone, more estrogen and Cortisol, a muscle destroying hormone which is doesn't help with muscle building. Its funny you say that quote because he also said this:
“Why take something the body doesn’t need right now?” The video is a bit ridiculous though haha.

K_eWO-CsIA4

[Ele'ill]

What would you recommened for meals b4 a workout? I usually just eat a piece of fruit so I don't feel too full like 30 min before. I know my diet is missiing something however.

Pre and Post work out meals are extremely important.


http://www.bodybuilding.com/fun/bbinfo.php?page=preandpostworkoutnutrition

[Niccolò Rossi]

Pre and Post work out meals are extremely important.

This.



(http://www.bodybuilding.com/fun/bbinfo.php?page=preandpostworkoutnutrition)http://www.bodybuilding.com/fun/bbinfo.php?page=preandpostworkoutnutrition

Not this.

Seriously man, fuck BB.com

Nic.

[Ele'ill]

Not this.

Seriously man, fuck BB.com



It has a lot of decent articles.

[Niccolò Rossi]

Oh ok right on I get what your saying. I honestly though a terrible terrible diet and I know it. I don't eat small 5 meals a day out of lazyness sometimes but when I know what to eat I'll do it. Plus I have too much black coffee(homemade) through out the week haha.

The 6 meals a day thing is often made out to be a law of loosing/gaining weight or any type of excercise regimine. The reality is, meal frequency is really not that important. 6 meals a day really is bro-science (a gym old-wives tale) and not much more.

Eat as often as you feel the need to (based on your energy levels, appetite). Eat as often as is neccessary to make up your calories for the day (eg. one meal of 2500cal is going to be harder to manage than 4-5. Another example might be a small female athlete, consuming say 1400cal over 6 meals would mean her 'meals' would be little more than mouthfuls).

Cut all processed crap. Cut caloric beverages (milk*, juices, sodas, sugar in tea or coffee. Eat 4 or so times a day (feel free to eat six, but it won't make or break).

Also, coffee is not the end of the world. Caffeine is a very contriversal drug in the sporting world. Personally, I avoid it, which is pretty easy since I'm not a coffee drinker. But it's not going to make or break. More than one IFBB pro has been known to for drinking black coffee everyday...


Well I wouldn't eat TOO much fruit, but maybe like 3-4 pieces a day or just till I got full with plenty of water, plus the shakes.

3-4 isn't what I'd consider alot. 3-4 is a good, keep it up. On my carb up days I'll have 10 pieces or so. Haha. Fruit is pretty awesome, especially the orange coloured ones (all of which are delicious without exception).


Yeah, that sounds like a good ass idea lol. I never thought of taking pictures for some reason.:rolleyes: Probably out of fear.

Fear is actually a big component of it. I have taking photos of myself and don't do it very often for that reason. But yes, it's a very good idea to keep you honest and on track.


Most def, I'll check at my gym see if they have some I can use for free.

They should. Infact they might have these really nice calibrated ones. Check it out. You should be able to get one of the PTs to do like a seven point test on you or something. Really accurate. Helpful aswell if your counting calories (body mass-calorie calculations and all that)


Haha good. Btw hows your build coming along? You sound like you've been pretty active

I'm dieting at the moment. Down from 24% bf or so around or just below 20%. Still a fatty but I've lost surprisingly little weight (around 8lbs) given the body fat loss. So much so that it shouldn't really be possible is you look at the thermodynamics. For me it's just proof of how effective (cyclic-)keto is for me.

I'm on holiday at the moment, so I'm working full time as a industrial painter/labourer on a 60hr week, so as you can understand it's pretty intense. Obviously it doesn't like me training too often or too intensely, but I seem to be managing thus far.


Btw, you know any good workouts to substitute for cardio? My shoes...omg lol... I work out in some chucks and when I try to run in those, yeah problems. I don't want back problems so I just stay away from running. I know just by wearing them though it ain't helpin.

What have you got against chucks? They're a squatters best friend! On your lifting day, ALWAYS wear flat soled shoes.

Otherwise, I would just say buy a pair of runners? to be honest those are always pretty dear. Haven't you got an old pair lying around somewhere that you cut the grass in or something? Otherwise, go op shopping for some fashion disaster of a shoe. The uglier it is, the more respect you get from me for wearing them. Haha.

But seriously, if you only have chucks, there are still options. Barbell complexes are the best thing. Otherwise you could do some HIIT on a rowing machine? HIIT on a stationary bike?

At the end of the day, you can loose weight very effectively without cardio. Doing it will help speed up the process given the position you're in and help improove your conditioning, so do it.

If you want me to expand on what barbell compleses are, and examples, ask. I'm trying to write this quickly so I can get to bed. Early morning work means early night bed.


I'll definitely start implementing that routine. Doesn't sound bad at all and I could use a lil refresher for my body ya know?

Do it and do it exactly the way I've written it there. Don't think, don't dick around. Add weight to the bar every session. Lift big, get strong.


Yeah please do explain. I need some good workouts that can pump me up.


Ah, darn, missed this. Will expand tommorow, maybe? Remind me.


Ehh well I tore it back in highschool and I had more problems back then, then I do now. I can squat now though, just sometimes it'll pop randomly when i'm walking or playing basketball or something ya know? I had seen a doctor though back then and they had told me I needed surgery. I didn't want to put the cash strain on my parents so I just quit football and left it. I shouldn't have too many problems though from how it feels.

Usually I'm very suspicious of people who winge about 'bad back' and 'bad knees'. It's usually an excuse to get out of hard work.

However, knee and back problems are serious and should be taken seriously. I reccomend you consult a doctor or physiotherapist before the commencement of the excercise regime I provided above. I don't just say this from the perspective of legal responsibility. I mean it. Squatting three times a week when you have a pre-exisiting problem could make things alot worse.

Nic.

*Although depending on circumstances this can be a very big exception

[Vanguard1917]

mmmm I'm not sure thats sucha good idea. I do know that beer triggers your body to produce less tesosterone, more estrogen and Cortisol, a muscle destroying hormone which is doesn't help with muscle building. Its funny you say that quote because he also said this:
“Why take something the body doesn’t need right now?” The video is a bit ridiculous though haha.

Yeah, sorry - i was trying to be funny.

[Niccolò Rossi]

Yeah please do explain. I need some good workouts that can pump me up.

A good conditioning session should do the exact opposite :)

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Your options for cardio/conditioning sessions are as follows:

High-intensity Interval Training (Look it up) - sprints, hill sprints, stationary bike, rowing machine

Sled Work (like the prowler in the video above)

Kettlebell Complexes

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Barbell Complexes

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Hope that helps!

Nic.

[FreeFocus]

Nic gives such good resources. And HIIT, do it! I'm going to start getting some in on the weekends to get my cardio, speed, and explosiveness up.

[Political_Chucky]

I'm implementing those barbel complexes into my workout today. I'll let you know if I survive haha.

EDIT: And I have three words for you: I am FUCKIN sore!:D

[Niccolò Rossi]

I'm implementing those barbel complexes into my workout today. I'll let you know if I survive haha.

EDIT: And I have three words for you: I am FUCKIN sore!:D

Remember, complexes are best done on seperate days to your heavy lifting.

Also, remember, complexes are a form of cardio/conditioning. They should not be heavy! Also, keep these sessions short. There is no reason why it should ever take you over 20mins. Ever.

Best of luck.


Nic gives such good resources.

:blushing:

Thanks

Nic.

[aonlineshop]

Oats, whole grains, pasta, and rice are great for energy. Beans and fish are great for protein, and fish also packs a good deal of Omega-3 oils.

I also agree with this....