If WonderPug hasn't diagnosed you, it's bound to happen (4)

[health4life24]

WonderPug is away right now and won't be back until the middle of the week, so this is the new thread.

[cls91]

In.

[theerun]

Yup.

[400Lb Gorilla]

thanks for getting it started up,OP. enjoy the next 9500+ posts.

[Eckobird]

To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):

• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:

Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

#wonderpug

[necon76]

[DAaaMan64]

The mods finally read their scouters huh

[xxx_jfb_xxx]

No wonder I couldn't post in the eating disorder (3) thread. I thought I got banned from a thread somehow. lol

[nicholina]

oh really

[sa7soon]

In on 1rd page

[WMLifting]

Neighbors was meh. It had its good and parts just like any movie.

Also, 1st pager!

[DAaaMan64]

I just switched my Tinder description to some T.I. Lyrics:

Stacks on deck. Patron on ice.
We can pop bottles all night
Baby you can have whatever you like
I said you can have whatever you like.
Yeah
Late night sex, so wet and so tight
I'll gas up the jet for you tonight and baby you can go wherever you like
I said you can go wherever you like

.. it's totally gonna work.

EDIT: Props on the pug gif chris

[zeaview]

In for proctologist exam.

[Roots47]

Eh'lo

[digistp]

In, will buy snausages later

[cls91]

I just switched my Tinder description to some T.I. Lyrics:

.. it's totally gonna work.

"Sometimes I pee in the shower"

^ mine.

But I honestly have no intention on using Tinder to get laid. I just have too much fun ***ing around with people

[MASSter]

That's the most creative you could get with the title? GIF is sweet though.

[necon76]

Top 10 number of posts for the past 6 months

1	ErikTheElectric	8489
2	InItForFitness	8124
3	Muzzlrpress	7774
4	syth1230	7670
5	cumminslifter	7559
6	HumptyBrah	7496
7	biggoron	7495
8	Gxp23	7386
9	Farley1324	7346
10	Bigdumogre	7030

srsly u guys. srsly.

[MASSter]

srsly u guys. srsly.

I have no words for this. More posts in 6 months than I have in 7 years.

[SOJA]

Christ on a bike... How do you... Oh my god that's insane.

[sa7soon]

srsly u guys. srsly.

I have no words for this. More posts in 6 months than I have in 7 years.

^These.

Everyone, I think it's time for an intervention..

[The Solution]

That's the most creative you could get with the title? GIF is sweet though.

This...
Title is weak.

In

[illiniStrive]

That chart doesn't surprise me at all haha.

[nicholina]

I personally like the title

[Roots47]

I personally like the title

/agree

[health4life24]

I can still edit the title.

[MASSter]

I can still edit the title.

I'm just giving you sh!t. Gotta compete with the X thread. Creative and funny titles each time.

I personally like the title

/agree

Quit it you two. Never accept mediocrity

[The Solution]

Already 6 cars waiting outside for doors to open
Gonna be a long day

[Former300lber]

Intredasting

Does anybody believe in mental block's when it comes to lifting? It was chest day today, Feeling juicy, with a buddy of mine, I said fuk it, I was going for a new 1RM PR, I hit 300 even for 1, it felt pretty damn easy, decided to put on 3 plates, that extra 15lbs completely obliterated my body, I brought it down, and I think I psyched my self out completely because visibly 3 plates is a lot more intimidating then the mixture of plates I had on, I brought the barbell down, touched, went to go thow the weight up and there was no way in hell, felt like a truck had just planted it self on my chest.. -.-"


Feelsbadman.jpg, I just want to be strong as an ox ;(

[Dre4]

In.

Beautiful outside today.

edit: made first page. fistpump.jpg