REGISTER AN ACCOUNT
Who's Online - 2 members and 123 guests
You are here: HomeForumNimble → View All Posts

View All Posts: Nimble

12345678910 ... 878889 ... 919293949596979899100101

» Diet for a Newbie (Go to post)23-01-2015 @ 01:21 
Post Edited: 23.01.2015 @ 01:24 AM by Nimble
MidE said:
You need to calculate the amount of calories, protein, fat and carbs per day and go from there.


This is the "best" way, like I said, but who has the time and inclination to do that? If you do, go for it...

As far as your suggested IIFYM approach, for me the benefits of healthy eating (outside of the gym... I've never noticed any strong correlation with training performance) are so obvious that I could never go back. For me, If you've eaten healthily for a month, going back to chocolate milk, cereal and KFC makes you feel lethargic, slow-witted and generally disgusting. That's my personal experience, obviously everyone is different.

There are quite a number of studies that back up the protein requirements, as mentioned by Unit. A minimum 1.6g/kg per day seems to be the consistent recommendation. Here's how I approach that (no scales needed):

Lean meat or fish is about 20% protein. So for me (roughly 100kg)... if I eat 500g lean meat (100g protein), have 1 protein shake (50g) and bearing in mind that other food has a little protein in it too, I hit the 1.6g/kg target. The great thing when buying meat: the weight is written right their on the packet. No weighing needed. 500g lean meat + 1 protein shake per day is sufficient for everyone apart from the really "big" chaps.

One more tip: dark chocolate (I like 70%, some prefer 80+). Very nutritious, very tasty. High energy too, if you struggle with putting on weight.
» Diet for a Newbie (Go to post)22-01-2015 @ 10:43 
JackRevans said:
I once got thrash metal poisoning


What are the symptoms? I think I get this from watching some lifting videos. Stay away from any kind of metal myself.
» Diet for a Newbie (Go to post)22-01-2015 @ 07:39 
Also... Tuna twice a day everyday? Have you heard of heavy metal poisoning?
» Diet for a Newbie (Go to post)22-01-2015 @ 07:31 
Post Edited: 22.01.2015 @ 07:36 AM by Nimble
Warning: long post.

Nutrition is something I've actually studied a lot, as a layman (no formal study).

The Problems

For me, there are three main problems with the way people approach nutrition:

1) Fads and misinformation

Weight gain and loss are massive industries. People sell books, start companies and make lots of money from this stuff. Don't believe the hype. There are two important rules of nutrition that are relevant to most people:
- If you eat more energy than you use, you will gain weight (and if you eat less than you use, you will lose weight).
- If you eat good quality, healthy food you will generally be healthier than if you eat low quality, unhealthy food.

…Unfortunately it's impossible to make any money from proclaiming something quite that simple.

2) Lack of patience

If you want to gain (mostly) muscle or lose (mostly) fat, it's next to impossible to get results quickly. You have to think in months or years not weeks. Gaining or losing weight should be no quicker than 0.5kg/week (and often slower than that) for most body types, drug free.

3) Focusing on "the best" way of doing things, rather than what works for you

The "best" way of gaining good lead weight involves planning out your meals very carefully — thinking about micro and macronutrients down to the gram, and weighing everything. This works for professional bodybuilders. For most people though, this is unrealistic. You give up after two weeks.

My Solution (might work for you!)

1) Focus on "bang for your buck" foods
If you eat lots of these foods, regularly, your micronutrients will be covered without you having to think about it:

Meat & Seafood:
- Red meat (beef, lamb, game) gives you the most nutritional bang for your buck.
- The tradition of having fish at least once a week is a good one. Wild salmon is a great choice.
- Oysters are very nutritious, and worth having from time to time if you get a chance.
- Liver. Seriously. Eat liver. Especially beef or lamb liver. Don't go crazy though.. It is possible to O.D on vitamin A!

Veggies
- Greens. Spinach, broccoli, kale and rocket are the best bang for your buck.
- Anything orange. Sweet potatoes, carrot, pumpkin, squash.

Fruit
- Berries are your best bang for the buck. Go with what's in season.

Nuts & Oils
- Not too much. Almonds are a good choice. Ideally, eat them OUTSIDE of meal times.
- Olive oil is my oil of choice. Buy oil that comes in opaque containers and store in a cupboard.

Eggs & Dairy
- Good. Both very nutritious. Ideally cycle in and out of your diet, as both can sometimes cause allergies if eaten too much and too often.

Other Stuff (flavour as well as nutrition)
- Red chillies (very high in vitamin C)
- Garlic (numerous healthy properties)
- Ginger
- Lemon juice and zest great for seasoning
- Salt is not your enemy! (iodine!)
- Coriander

2) Just track your weight.

This sounds like a pain, but honestly it's by far the easiest way to track calories etc. that I've ever tried.

Make a spreadsheet that shows your current weight, and then weight gain (or loss) of 50g per day. This provides you with a "goal line". Next to it, leave a space for tracking your actual weight. Weight yourself naked after going to the bathroom every morning and track your progress in the spreadsheet. Make a chart so you can compare the two lines. If you go over the goal line, eat a little less the next day. If you're under it, eat a little more. Make sure you stay close to the goal line. Simple as that!
» I can't stop until the end. (Go to post)22-01-2015 @ 05:36 
Hadn't heard of him, no. I don't know very much about rap.. I always think Rocky IV training in Russia when I picture your winter training though...
» I can't stop until the end. (Go to post)22-01-2015 @ 00:31 
Still cold where you are? The sun came out here yesterday and today. First time in what seems like months... Lovely.
» From woefully weak to unremarkably mediocre? (Go to post)22-01-2015 @ 00:24 
Deficit Deadlift (-4")
120 x 3
140 x 2 x 2
150 x 1 x 4 sets

Bench Press
95 x 3 x 3
100 x 2 x 3 sets
95 x 3 x 3

Really good. All felt fast and easy, all the way to the end.

Block Deadlift (+4")
175 x 3
185 x 2 x 2 sets
195 x 1

These were tough. I think I'm weaker from this position than I am off the floor.

Deadlift
140 x 3 x 2 sets
» How big do you have to be before your name gets prefixed with 'Big'? (Go to post)20-01-2015 @ 00:28 
Post Edited: 20.01.2015 @ 00:38 AM by Nimble
if(Weight GREATERTHAN (1.5 * (heightInCMs - 100))) {
// You are "big"
}

I'd have to be 135kg Unhappy
» From woefully weak to unremarkably mediocre? (Go to post)19-01-2015 @ 14:44 
Post Edited: 20.01.2015 @ 00:25 AM by Nimble
Squat
100 x 3
110 x 3
120 x 2 x 6 sets

Bench
65 x 9
75 x 7
85 x 5
95 x 3 x 6 sets

Good Morning
80 x 5 x 2 sets

Pull Ups
+6kg x 4 x 3 sets
» From woefully weak to unremarkably mediocre? (Go to post)17-01-2015 @ 08:11 
Post Edited: 19.01.2015 @ 03:31 AM by Nimble
Front Squat
70 x 3
80 x 3
90 x 3 x 5 sets

Strict Press
30 x 5
40 x 5
50 x 5 x 6 sets

Incline Bench
50 x 5
60 x 5
70 x 5 x 5

Pull Ups
Bw x 5 x 5

Trap Bar Carry
Up to 205 x 10m, drop & turn, 10m
Couple more lighter runs for a bit of extra volume.

Other
About 15 mins of band pull aparts, face pulls and shoulder dislocates. Felt good.
» From woefully weak to unremarkably mediocre? (Go to post)16-01-2015 @ 10:55 
Post Edited: 17.01.2015 @ 08:13 AM by Nimble
Squat
60 x 5
80 x 4
100 x 3
120 x 2 x 4 sets
130 x 1 x 4 sets

Bench Press
60 x 6
70 x 5
80 x 4
90 x 3
95 x 2
100 x 1 x 2
95 x 2
90 x 3
80 x 4
70 x 5
60 x 6

Good Morning
85 x 3 x 3
» From woefully weak to unremarkably mediocre? (Go to post)15-01-2015 @ 01:07 
Post Edited: 15.01.2015 @ 01:10 AM by Nimble
Deadlift to Knees
120 x 3
140 x 3
150 x 3 x 5 sets

Trying to work on keeping the bar close to my body on the first part of the lift.

Deadlift
165 x 3 x 5 sets

Bench
80 x 3
90 x 3 x 5 sets

Machine Reverse Flys
"11" x 5 x 5
» Greatest Strongman to never win Wsm? (Go to post)14-01-2015 @ 03:55 
Depends how you define "greatest". In absolute terms, Thor. But he'll win it sooner or later anyway. In relative terms (in the context of their time)... More difficult. While an obvious contender, for me Poundstone was a bit of a flash in the pan. I think consistency has to count for something. Statistically, I'd go for Riku Kiri with Terry Hollands runner up.
» Ermm here goes (Go to post)13-01-2015 @ 07:54 
Post Edited: 13.01.2015 @ 07:55 AM by Nimble
unit94 said:
Ed Hall could do loads but alot of guys that dont train in the higgher rep ranges would probably burn out


Oberst apparently does a lot of high rep pressing (15ish reps). He'd probably do a fair few
» From woefully weak to unremarkably mediocre? (Go to post)13-01-2015 @ 01:12 
Post Edited: 13.01.2015 @ 01:13 AM by Nimble
Squat
120 x 2 x 4 sets

Bench
95 x 2 x 6 sets

Good Morning
75 x 5 x 2 sets

Barbell Curl
50 x 3 singles... ha. There just happened to be a bar sitting there so I thought I'd try curling it (basically never to curls). Did 3 singles. Found them quite hard.

12345678910 ... 878889 ... 919293949596979899100101

You are here: HomeForumNimble → View All Posts
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions