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  1. #1
    4am club health4life24's Avatar
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    If WonderPug hasn't diagnosed you, it's bound to happen (4)

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


    Last edited by health4life24; 05-10-2014 at 08:09 PM.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.

  2. #2
    Registered User cls91's Avatar
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    In.

  3. #3
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    Yup.
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  4. #4
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    thanks for getting it started up,OP. enjoy the next 9500+ posts.
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  5. #5
    Registered User Eckobird's Avatar
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    Originally Posted by WonderPug View Post
    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:


    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

  6. #6
    Team Bacon necon76's Avatar
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    Delirious Mutant.

  7. #7
    "showtime a-holes" DAaaMan64's Avatar
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    The mods finally read their scouters huh
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  8. #8
    Registered User xxx_jfb_xxx's Avatar
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    No wonder I couldn't post in the eating disorder (3) thread. I thought I got banned from a thread somehow. lol
    The journey toward perfection is ALWAYS a path of successes AND failures.

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  9. #9
    Registered User nicholina's Avatar
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    oh really

  10. #10
    A Beast In The Making sa7soon's Avatar
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    In on 1rd page
    **Former 300 lb+ crew**
    **Forever cutting crew**


    Start weight: 325 lbs
    Current weight: 219 lbs


    Forever Cutting Coming to a Close: http://forum.bodybuilding.com/showthread.php?t=165710491&p=1325547941#post1325547941

  11. #11
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    Neighbors was meh. It had its good and parts just like any movie.

    Also, 1st pager!
    My Log: http://forum.bodybuilding.com/showthread.php?t=169516313

    MMDELAD

  12. #12
    "showtime a-holes" DAaaMan64's Avatar
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    I just switched my Tinder description to some T.I. Lyrics:

    Originally Posted by TI
    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
    Last edited by DAaaMan64; 05-10-2014 at 09:27 PM.
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  13. #13
    blood and bacon zeaview's Avatar
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    In for proctologist exam.

  14. #14
    Registered User Roots47's Avatar
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    Eh'lo
    Manowarriors \m/

    Sons of the gods today we shall die
    Open Valhalla's door
    Let the battle begin with swords in the wind
    Hail Gods of War

  15. #15
    Banned digistp's Avatar
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    In, will buy snausages later

  16. #16
    Registered User cls91's Avatar
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    Originally Posted by DAaaMan64 View Post
    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

  17. #17
    Yes.....I'm that wrestler MASSter's Avatar
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    That's the most creative you could get with the title? GIF is sweet though.
    Who oversees the overseers?

  18. #18
    Team Bacon necon76's Avatar
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    Originally Posted by Muckle_Ewe View Post

    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.
    Delirious Mutant.

  19. #19
    Yes.....I'm that wrestler MASSter's Avatar
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    Originally Posted by necon76 View Post
    srsly u guys. srsly.
    I have no words for this. More posts in 6 months than I have in 7 years.
    Who oversees the overseers?

  20. #20
    Surfing Chia Seed Dude SOJA's Avatar
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    Christ on a bike... How do you... Oh my god that's insane.

    Last edited by SOJA; 05-11-2014 at 12:08 AM.

  21. #21
    A Beast In The Making sa7soon's Avatar
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    Originally Posted by necon76 View Post
    srsly u guys. srsly.
    Originally Posted by MASSter View Post
    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..
    **Former 300 lb+ crew**
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  22. #22
    Banned The Solution's Avatar
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    Originally Posted by MASSter View Post
    That's the most creative you could get with the title? GIF is sweet though.
    This...
    Title is weak.

    In

  23. #23
    we flawless illiniStrive's Avatar
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    That chart doesn't surprise me at all haha.
    280/150/355 @meet
    275/160/350 @gym

    BTK OG

    "Are these fitness beckys gonna cease popping their long backs for instagram likes or nah???" - me

  24. #24
    Registered User nicholina's Avatar
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    nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000) nicholina is just really nice. (+1000)
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    I personally like the title

  25. #25
    Registered User Roots47's Avatar
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    Originally Posted by nicholina View Post
    I personally like the title
    /agree
    Manowarriors \m/

    Sons of the gods today we shall die
    Open Valhalla's door
    Let the battle begin with swords in the wind
    Hail Gods of War

  26. #26
    4am club health4life24's Avatar
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    health4life24 is offline
    I can still edit the title.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.

  27. #27
    Yes.....I'm that wrestler MASSter's Avatar
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    Originally Posted by health4life24 View Post
    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.
    Originally Posted by nicholina View Post
    I personally like the title
    Originally Posted by Roots47 View Post
    /agree
    Quit it you two. Never accept mediocrity
    Who oversees the overseers?

  28. #28
    Banned The Solution's Avatar
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    The Solution is online now
    Already 6 cars waiting outside for doors to open
    Gonna be a long day

  29. #29
    I used to weigh 300lbs. Former300lber's Avatar
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    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 ;(
    Last edited by Former300lber; 05-11-2014 at 08:11 AM.
    "The reason why we struggle with insecurity is because we compare our behind the scenes with everyone else's highlight reel."

    B: 320lbs
    S: 425lbs
    D: 545lbs

  30. #30
    Headphone Manufacturer Dre4's Avatar
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    In.

    Beautiful outside today.

    edit: made first page. fistpump.jpg
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