The Official Gym & Fitness Thread

I do carbs all morning and more proteins at night, lots of meat and veggies

 

Diet ftw. Also Power/hypertrophy setup is nice too. I've had to back off all my fun lifts for a bit till my back is back to 100%. No squats, deads, sldl's, or leg press for a couple weeks is going to suck.

 

I do leangains, I love it but it takes a ton of commitment. High protein, medium carbs, low fats. Best thing you can do is start using a tracker like my fitness pal and see where you are at on an average week with your protein, fat and carb intake.

 

If you eat high protein, but have overall low calories, your body is just going to use that protein for energy, not gains

Possible, but hard and complicated. It's called recomp and you do low and high calorie days, so you're burning fat on some days and gaining muscle other days; it's also an extremely slow process. Your best best is to bulk up to the muscle mass you wanna be, then cut down another time. I bulk for 9 months and cut for 3. Bulking doesn't mean getting fat, it just means you're not gonna be 5% bf. you can bulk and be lean at the same time, as long as you don't eat like 6000 calories a day...or if you wanna eat that much, do a shit ton of cardio

 

http://www.housingblock.com/blog/mark-wahlberg-has-sold-his-home-in-the-90210/

 

The first thing you need to do is to look at food as a tool, nothing else. Treat food like another machine at the gym.
Then try either the high carb approach, or high fat approach. Some people handle high carbs better, some high fat better.

For me, I eat tons of fat daily, with little carbs except for post workout. By doing this I stay lean (sub 10% BF) without really trying, and also can pack on some mass if I want by adding an extra meal or doing higher reps. Some people that wouldn't work for though. So you have to experiment. Try both for about 4 months then compare results.

 

Screw all that noise man. I've ate BBQ almost every day since being at my parents. Stuff my face constantly. Went from 220 to 205 in a few weeks. Just work hard and you will lose weight. Walk some inclines, do sprints and run stairs. It'll drop off.

 

Age/body type/ how your body metabolizes/time able to work out/ food you have access to/genetics/ and pretty much every other factor in on how a person responds to muscle development says this advice is fucking retarded.

Unless you are being facetious/sarcastic.

 

Telling someone to bust their ass is "fucking retarded"?

Fat people need to diet. Kase isn't fat.

 

Because busting your ass is fucking retarded if you eat garbage or don't eat enough of the right shit or eat too much of the wrong shit. But sure if you want someone to struggle to improve marginally while their diet is not benefiting them in anyway, then go for it.

 

Diets are just another excuse for people. "I go to the gym but I really need to get my diet in check. I'd be cut up then." BS. Shedding the last few pounds for the beach? Sure a diet might be the key. Shedding weight from being lazy? Nah. Get up and do some work.

Want to know why most infantry soldiers are cut up? Because they bust their ass in pt. Run 8 miles most days and smash the gym after work. 90% of them have a diet far worse than kase. Monsters on the hour. As much bacon as they can get in the morning. At least a 6 pack a few nights a week.

 

I think I'm with baby taco on this one. At least partially. I think for younger people <25 it's all about busting your ass and trying not to eat like a complete slob. Once you get older and your testosterone and metabolism slow down, diet is a lot more important.

 

Which again if you have the time to run 8 miles, smash it in the gym, etc that works great. For your average desk jockey like myself who leads a mostly sedentary lifestyle due to their profession, not so much. Again there are more factors in all of this that can be night and day different for every person.

 

I think, whatever works best for an individual should be what they do. If someone can get away with eating what they want, when they want and still look good, then, by all means, do it!

If someone isn't gaining weight (in his case) or if someone is gaining too much weight, then they might need to consider fine-tuning what they're eating. I'm NOT saying eat salad over fries or brown rice over a bag of chips. I'm saying, if you're eating and gaining fat, you need to cut back on calories.

When I first started at around 140, I could eat whatever I wanted. I was like a toothpick and about 9% bodyfat...it was horrible. After a few years of never fucking with a diet or any of that and just eating like a hog, I ended up much bigger (around 200 lbs) and much stronger, but I had gotten up to around 15% body fat. After many failed attempts at keto, eating clean, etc., I simply worried about calories in vs calories out (IIFYM). I did the calculator and all that shit and already knew what my caloric maintenance was, so I simply devised meals that hit all my marcos and was ~500 calories lower than my maintenance. I'm 182 now and I'd say I lost about 16 lbs of fat and maybe 2 lbs of muscle (you can't lose fat without SOME muscle-loss). Anyway, the point is that sometimes counting calories is beneficial. I would much rather eat below maintenance than to be able to eat whatever I want and have to run on the treadmill for 3 hours to burn the calories. Granted, if I know I'm going to drink on a Saturday (Which is most Saturday's), I'll run on the treadmill or workout longer to make up for the 15 beers I'm going to drink.

I can't remember who on here said about picking either low-carb or low-fat, but that's one choice you do have. Low carb (keto) worked great for me burning fat, but I could never imagine bulking on it b/c I'd be so damned drained. Also, keto makes me feel like I'm retarded b/c of the brain fog. It's good for getting from like 10 to 6% body fat, but I think bulking on it would be a nightmare. I like to bulk on high-carb, low-fat, simply because when you're bulking, you need tons of energy in the gym to make gains and energy comes from carbs.

As far as "good" and "bad" carbs go, I wouldn't worry TOO much about it. High and low glycemic index carbs play their part in stuff like efficiency of replenishing glycogen stores, blood sugar, etc., but basic common sense should tell you what you should and shouldn't eat. A candy bar or a Coke here and there aren't going to kill you, but if your primary source of carbs is from Snickers bars, you're probably not going to see much progress, as they're high in fat, as well. I'm not saying to live off shitty ass Ezekiel bread and lentils b/c that's just gross and most people end up throwing a "clean" diet out the window after a few weeks....balance is key. This is the bulking meal plan I followed last year:

Meal 1: 6 egg whites, 2 fiber bars, apple

Meal 2: tuna sand on whole wheat, baked lays, salad

Meal 3: pasta (whole wheat pasta, 93/7 ground turkey, generic meat sauce), 1 slice whole wheat bread, & beans

Meal 4: 2 scoops ON whey, 2 cups Honey Nut Cheerios, 2 tbsp. peanut butter

Meal 5: grilled chicken, red potato, bagel, cheese stick

Meal 6: hamburger helper, banana, coke

That's 3230 cals/200 g protein/450 g carbs/52 g fat

I'm going to be using this same meal plan to bulk again in a few weeks, but will be taking out the salad and a few other things. I would always end up skipping the salad and beans, so what's the damn point of forcing yourself to eat them!? If you don't enjoy what you eat, you won't stick with it. Also, that meal plan was really high in sodium, so some adjustments will be made.

Lastly, it's okay to cheat once or twice a week (more when bulking), but I like to try and stick to my meal plan at least 6 days out of the week.

That's my 2 cents....in the words of the Hodge twins:

https://www.youtube.com/watch?v=OsB2wtH24D8

 

to people saying they can't run, do cardio because of their desk job ect ect, is a buncha bullshit! you don't have 30 mins out of the 24 hours? just come out and say it, you're lazy, i got fuck load of time in my day, i could be doing tons of cardio and get lean, but i don't because im lazy. i rather spend my time lifting heavy ass weights and eat steak and eggs.

 

I had hamburger helper last night. Damn delicious stuff.

 

if you eat like shit, but exercise and burn more calories than you took in.....