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  1. #61
    Registered User rob1992's Avatar
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    Originally Posted by ZionNYC View Post
    Yea everybody is different and I agree with you on the articles. That's why I had that article posted from this very site.
    not bashing that article, but just cos something in posted on this site doesnt mean its true. i remember the one that people post that was about insulin or something and the person who wrote it was mikethespike@hotmail.com or something similar
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  2. #62
    Banned thabeasthaha's Avatar
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    are you saying its alright to take creatine at 14 years old?
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  3. #63
    Forcefeeding past plateau Jones2.0's Avatar
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    Isn't like 6+ litres of water a day in the field of water intoxication?
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  4. #64
    Registered User ZionNYC's Avatar
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    Originally Posted by Jones2.0 View Post
    Isn't like 6+ litres of water a day in the field of water intoxication?
    6 liters of water is not intoxication. I drink 4 liters of water each day plus I get a lot more liquids from milk and soup. Many people drink 4 liters of milk + the same of water. And this is without Creatine. Anywhere from 4 to 6 liters on Creatine is good. 4 liters is fine for people who are not on Creatine.
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  5. #65
    Registered User ZionNYC's Avatar
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    http://www.topendsports.com/nutritio...tion-water.htm

    While 8-12 glasses of water is great for the average sedentary person, many of us are fitness conscious or on the pursuit of some type of bodybuilding physique. With that in mind, I think the new standard for us should be 1-2 gallons of water a day.
    1 to 2 gallons of water for athletes is 3.8 to 7.5 liters of water.
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  6. #66
    Registered User t-350z's Avatar
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    what about oats preworkout. FAIL.
    deadlift: 495x3
    squats: 455x6
    bench: 315x4
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  7. #67
    Registered User ZionNYC's Avatar
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    Originally Posted by t-350z View Post
    what about oats preworkout. FAIL.
    I fail because I missed Oats? I'll add it now.
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  8. #68
    Registered User t-350z's Avatar
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    yes lulz
    deadlift: 495x3
    squats: 455x6
    bench: 315x4
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  9. #69
    Registered User ZionNYC's Avatar
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    Originally Posted by t-350z View Post
    yes lulz
    Oh noez.
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  10. #70
    Registered User OVillaM69's Avatar
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    sticky this good job but add the info on the bottom too
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  11. #71
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    Agree with OP about not taking pre-workout drinks. For those of you saying that companies are required to stamp their products with accurate info, you are wrong. Unlike most traditional foods, items marked as "dietary supplements" are NOT reviewed by the FDA. The only way the FDA gets involved in such cases is if they get multiple complaints about a product.
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  12. #72
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    Originally Posted by ZionNYC View Post

    You may ask, what do I need to know about my diet? Well, your diet is very important and you can't make good gains without it. Most people forget about essentials in their diet and they just go for a high protein diet that's low in fiber and really high in saturated fats. This thread is all about what you need to know for the diet portion of your alpha lifestyle.

    USE FITDAY.COM
    Labels aren't that accurate. Always use fitday.com or other calorie counting sites that will get your macros by the decimals, your vitamins and minerals, and even the micros (different types of fat, carbs, etc). You can pick foods from the food searcher or you can put it your own foods (useful for protein shakes or creatine mixes). I always fitday all the diets that I write. It is the key to a good diet.

    No its not it may use different brands etc it can take some of the work out of it but you still need to factor in the specific product you eat because the macros can be vastly different.

    GOOD MULTIVITAMINS
    If you can afford it, use a good multivitamin. I would suggest a multivitamin labeled "for teens", or a multivitamin that has joint support for all those tough compound lifts.
    The Best Multivitamin for teenagers:
    Opti-Men - Male specific sexual health and designed to increase "male edge"
    Very high in vitamins and minerals
    Pretty cheap
    Digestion and absorption help
    A lot of antioxidants
    A lot of B vitamins for energy
    Contain freeform amino acids

    we dont need a special multivit any will do

    Low sat fat and normal amount of cholest
    Some people may say that sat fat and cholest is good for bodybuilding. I don't know if it plays a big difference in your gains, but I do know one thing, and that one thing is that you'll regret your decision to build a high sat fat and high cholest diet because it's bad for your heart. Living healthy means living healthy, not only living big. Your diet should have a high amount of good fats, and the sat fat should be lower than 20g. All my diets have low sat fat no matter what. It's very important.

    Dietary cholesterol has very little affect on blood cholesterol. Good fats yes but no reason to be scared of saturated fats both these things are involved in testosterone production

    Fiber
    A diet that is above 20g of fiber is very important. You NEED FIBER. Many people overlook it. High fiber foods are multigrain high fiber bread, black bread, potatoes, leafy vegetables, and fruits. You don't want to be the brolic guy screaming in the bathroom because his **** won't leave his ass. Trust me, constipation is a bad thing, along with being a hilarious thing so don't be the guy laughed at. Pick a diet that is high in good carb sources like the foods listed above and save yourself the butthurt.

    [b] You dont need 20 grams a day provided you can take a **** without bleeding your getting enough fibre 20g just overkill and unnecessary[/b[

    Pre Workout Nutrition
    STAY AWAY FROM PRE WORKOUT SUPPLEMENTS. These supplements are very bad for you. You may like the pump, but as a teenager you should have enough energy to do the workout anyways, and if you don't then just eat good carbs before your workout and take B vitamins.
    Good Pre Workout Foods:
    Gatorade
    Oats
    Potatoes
    Bread
    Rice
    Buckwheat
    Salad

    [b] wtf does being a teenager have to do with energy levels at times. we are people we are tired and cant train properly because of it at times. Loading yourself up on carbs and/or stims fixes this temporarily.

    Post Workout Nutrition
    Have a protein shake as soon as you finish your workout. If you don't have protein supplements, then eat a high protein meal as soon as you finish your workout, but Whey Protein is the best thing you can put into your body during this time period. It is the fastest acting Protein and is a lot cheaper than buying steaks all the time. A good PWO shake can have 5 grams of Creatine, 25-60 grams of Whey Protein, and maybe even some Glutamine. Teenagers don't have to take this so just Whey is fine.
    Creatine FAQ: http://forum.bodybuilding.com/showth...hp?t=112484941
    A good idea for a post workout meal, which is 30 minutes to 1 hour after you have your shake, is some simple sugars. DO NOT TOUCH TABLE SUGAR. Regular table sugar is just a fat cell waiting to be born. Have some fruits filled with natural sugar and fiber. A good idea for bulking is to have a big fruit salad or a number of different fresh fruits 30 minutes to 1 hour after your shake. Don't have too many simple sugars if you're cutting though.

    Everybody is meant to do this regardless of age. Your body is not happy with all the damage you've just done to yourself it wants to recover and it wants to do it soon as possible. Post workout shake is meant to have carbs and protein in it. That is like a fundamental f*cking rule of bodybuilding the only time this changes is with keto/low carb diets. An hour after have some more carbs and protein.

    Best Protein Sources
    #1: Chicken breast: The best protein source and can be use in abundance
    #2: Low mercury fish: Make sure the fish has low mercury like Flounder
    #3: Lean beef: Make sure that the beef is at least 4-8% fat
    #4: Eggs: Highest biological value of all protein sources but watch the cholest and sat fat levels
    #5: Milk: Whole milk is good for bulking but nonfat milk is also great because it can be used in abundance without worrying about cholest or sat fat levels
    #6: Whey Protein/Casein Protein/Blends Of Protein: Supplements are great but this is number 6 because food comes ahead of all supplements
    #7: Cheese: 10%-30% but high in saturated fats

    [b] You can't put an order of importance. Availability, personal situation and time will dictate what eat. Again don't be scared of cholesterol or saturated fats.

    Carbs And Protein Ratio
    Carbs are very important for bulking and cutting. You must always have more carbs than protein in your diet UNLESS YOU ARE ON KETO. If you have more protein than carbs, it will cause your body to use the protein for energy, and nobody wants that. I never used a keto diet but it works for some and doesn't work for others. A 50c/30p/20f ratio great for bulking, a 40c/30p/30f ratio is great for cutting, and make sure that you stay away from alcohol and table sugar.

    you dont need more carbs than protein it wont cause you to use protein solely for energy requirements stfu.

    Cheap foods
    Eggs
    Milk
    Tuna
    Protein Powder
    Ground beef

    Supplement For Teenagers
    Muscle Gauge's Pure Whey Protein Isolate
    http://www.bodybuilding.com/store/mgn/pureisolate.html
    Higher Power Micronized Creatine
    http://www.bodybuilding.com/store/hp/creatine.html
    Optimum Fish Oil
    http://www.bodybuilding.com/store/opt/fish.html
    Opti-Men Multivitamin
    http://www.bodybuilding.com/store/opt/men.html
    Myofusion Protein Mix
    http://www.bodybuilding.com/store/gn/myofusion.html

    wtf makes these products superior to any generic whey, fishoil, multi and creatine.

    Drink Water
    No sodas, alcohol, or sugary concentrated juices. Drink at least 4 liters of water a day when not on Creatine. Try to get in 6 liters of water when taking Creatine. It's hard but that much water is great for your kidneys, great for your skin, and great for your overall health. Drinking 4 liters of water a day when on Creatine is alright also but won't help your skins or health as much as 6 will.

    When you factor in fluids from other sources this is just downright nonsense there is no magic number . Keep a bottle of water near you, you'll drink enough.

    Calculations
    BMR: http://www.muscleandstrength.com/too...alculator.html
    BF% Calculator Using Calipers: http://www.linear-software.com/online.html

    SToP THINKING YOU KNOW MORE OR BETTER THAN DAVE PALUMBO YOUR A 16 YEAR OLD WITH NO STATS OR PICS AND YOU GIVE OUT FLAWED INFORMATION

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    Disregard abs, acquire mass.
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  13. #73
    Research Advocate LukeN.Good's Avatar
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    Strong sticky attempt.

    As stated above - a lot of broscience and inaccurate information. (Lol'd at table sugar being metabolically different than any other disaccharide or simple sugar in general, for that matter.)
    Waging war against misinformation!
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  14. #74
    Registered User MoeSpanxx's Avatar
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    Originally Posted by LukeN.Good View Post
    Strong sticky attempt.

    As stated above - a lot of broscience and inaccurate information. (Lol'd at table sugar being metabolically different than any other disaccharide or simple sugar in general, for that matter.)
    I smell a E-Fight!!!! lmaoo
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  15. #75
    Research Advocate LukeN.Good's Avatar
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    No e-fight, just disagreeable information.
    Waging war against misinformation!
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  16. #76
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    cause ur right and he's misinformed
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  17. #77
    Research Advocate LukeN.Good's Avatar
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    Originally Posted by ashtonK View Post
    cause ur right and he's misinformed
    Correct.

    A good majority of these statements are scientifically unjustified claims based entirely on his personal speculations alone, which is hardly a sufficient substitute for actual information. (Especially from someone with virtually no established credibility in the field - meaning there's no official, educational, or scientific title supporting one's name.) As a result, at least some degree of validity is necessary.
    Waging war against misinformation!
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  18. #78
    Banned MHurricane's Avatar
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    Luke.N.Good:

    You exhibit excellent grammar, however, just remember that periods go outside of parentheses.

    Great journal, congratulations on your victory...
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    Registered User MoeSpanxx's Avatar
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    Originally Posted by MHurricane View Post
    Luke.N.Good:

    You exhibit excellent grammar, however, just remember that periods go outside of parentheses.

    Great journal, congratulations on your victory...
    lmaooooo
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  20. #80
    WE GO HARD q_q's Avatar
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    Originally Posted by MHurricane View Post
    Luke.N.Good:

    You exhibit excellent grammar, however, just remember that periods go outside of parentheses.

    Great journal, congratulations on your victory...
    Dear Sir,

    In order for you to achieve correct grammar in your above post, you would have had to use a period, not a comma, after the word "grammar". Thank you.



    On a srs note, listen to Luke.n.good. Dude had his diet down to the 10ths of calories during his cutting log and turned out great in the end. Much respect.
    He who makes a beast out of himself gets rid of the pain of being a man.
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  21. #81
    Registered User Widge's Avatar
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    cuz i havnt read that 1000x
    my posts are my own opinion and a result of my OWN experience,

    AS in sports science
    year studying anatomy and physiology (sp) < probly
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  22. #82
    Dat Dere ABA xHoward's Avatar
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    Originally Posted by LukeN.Good View Post
    Strong sticky attempt.

    As stated above - a lot of broscience and inaccurate information. (Lol'd at table sugar being metabolically different than any other disaccharide or simple sugar in general, for that matter.)
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  23. #83
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    Originally Posted by thebear217 View Post
    SToP THINKING YOU KNOW MORE OR BETTER THAN DAVE PALUMBO YOUR A 16 YEAR OLD WITH NO STATS OR PICS AND YOU GIVE OUT FLAWED INFORMATION

    a lil mad see bold in quote
    Everybody who attempts to give health information through the mind of a bodybuilder always goes wrong on fiber and saturated fat.

    (Lol'd at table sugar being metabolically different than any other disaccharide or simple sugar in general, for that matter.)
    Eat sweets, candy, biscuits, cakes, and pastries instead of fruits, vegetables, and fiber carbs and see the difference in results. This is the same as when people say "a calorie is a calorie". If that is true then go eat 3580 calories of saturated fat and check out your results.
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    Originally Posted by zionnyc View Post
    eat sweets, candy, biscuits, cakes, and pastries instead of fruits, vegetables, and fiber carbs and see the difference in results. This is the same as when people say "a calorie is a calorie". If that is true then go eat 3580 calories of saturated fat and check out your results.

    +1.
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    I love luke man, js.



    anyway, in my HONEST opinion, it's awesome to just eat whatever you like but based on the "right sh*t".

    hell if i know anything about cutting, but for bulking just eat beef, potatoes, sweet potatoes, fish, chicken, and veggies.

    simple as can be.

    and eat a lot of it

    some basic calculations for macros is fine
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  26. #86
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    <3

    Originally Posted by ZionNYC View Post


    Eat sweets, candy, biscuits, cakes, and pastries instead of fruits, vegetables, and fiber carbs and see the difference in results. This is the same as when people say "a calorie is a calorie". If that is true then go eat 3580 calories of saturated fat and check out your results.
    The point is the rate at which it's metabolized. ALL carbohydrates are ultimately reduced to glucose before they enter the bloodstream, the initial metabolism of polysaccharides simply takes longer. Energy derivation via cellular respiration (the final stage of metabolism) is the whole reason we even consume carbohydrates to begin with; it's also why we breathe! (Read up on it: http://www.freethought-forum.com/for...p/t-11576.html)

    Table sugar is not in any way going to induce adipocyte proliferation as you imply - let alone lead to any increased storage in previously existing fat cells more so than any other carbohydrate would. So long as the total amount of calories is relatively the same as well as the times/intervals in which they're consumed, then there will be little "difference in results."
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    I was waiting for Luke to chime in. lol.
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    luke just comes in and /thread's all over everybody.
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    Originally Posted by ZionNYC View Post
    Yes. We have no nutrition stickies.
    Lol bro noone reads the stickies anyway you're wasting your time.

    Not a bad post anyway.
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    Originally Posted by zionnyc View Post
    everybody who attempts to give health information through the mind of a bodybuilder always goes wrong on fiber and saturated fat.



    Eat sweets, candy, biscuits, cakes, and pastries instead of fruits, vegetables, and fiber carbs and see the difference in results. This is the same as when people say "a calorie is a calorie". If that is true then go eat 3580 calories of saturated fat and check out your results.
    Originally Posted by q_q View Post
    luke just comes in and /thread's all over everybody.
    +10000000000000000000000000000000000000000000000.
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