Help/Recipes for 4weeks2shred and can i eat avocado?

[laurensimons]

Hi , I've just started 4weeks2shred and its very limited on the shopping list to what i can have.

Also the plan said there would be recipes but i cant find them? if there isn't any, can anyone recommend some please?

According to kris gethins table i'm allowed this.

169lb x 1.18 = 199.42g of lean protein
169 x 0.65 = 109.85g starchy carbs
As much fibrous carbs as i like.
He says nothing about fats in the plan, apparently there is enough in there? :/

Do i need to calculate anything else?

Please help

[Spanishdream]

Do i need to calculate anything else?

Calories.

Calories in vs calories out. Will this diet see you eating 750-500 calories below your BMR?

This might be useful; https://www.freedieting.com/calorie-calculator

[gbullock32]

That is not a good program, more protein than you need, no mention of dietary fat intake...

Learning the basics would do you far better than this cookie cutter plan.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

This website will help you find your TDEE (Total Daily Energy Expenditure):

http://www.sailrabbit.com/bmr/

Keep in mind this is only an estimate, and you adjust based on results. Stick with the estimate for 2 or so weeks and then add or subtract calories until gaining or losing weight at the desired pace.

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .7 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~2 pound per month and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Clean Eating Myth
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
https://www.ncbi.nlm.nih.gov/pubmed/...]Protein Needs
Protein Needs 2
Protein Needs 3
Protein Timing
Muscle Protein Synthesis

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein

Spoiler!

Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins

Spoiler!

Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil

Spoiler!

Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine

Spoiler!

Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs

Spoiler!

BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.
https://breakingmuscle.com/fitness/b...e-in-isolation

Fat Burners

Spoiler!

Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts

Spoiler!

These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer

Spoiler!

These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA

Spoiler!

CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine

Spoiler!

Glutamine is pretty much useless, save your money.

[davisj3537]

You're probably thinking why are these guys telling me this program/diet is no good? It is on the main page and written by a pro. Things aren't always what they seem. Trust the advice given here.

Avocado is fine. Nutrition isn't so complex. You don't need fancy recipes or any of that. Tracking your calories, fats and protein per day is all you really need to do. You'd be fine on 150g of protein and 70g of fats. There are no "bad" foods so long as you stay within your calories and fat/protein goals each day.

Also understand that less than 5% of your results will come from supplements. Don't get overzealous when it comes to spending your hard earned money on them.

[laurensimons]

Thanks for your replies , I’m on day 2 and really struggling o eat 199g of protein and even the carbs
I didn’t buy kris’ supliments as they were too expensive so I invested in bcaa, cesien , whey isolate , gluetamine , white kindney bean for fat burner and a pre workout. Keeping to them already is rough, I bought casein without flavour and it takes like chalk 🤢
I’ve done the calculator and it says 1339cals to lose weight , so thank you for the calculator
I will try to stick to the calories and fats/protein you mentioned
and keep posted.

Any more tips to shred the weight would be much appreciated.

Thanks again

Lauren

[davisj3537]

I invested in bcaa, cesien , whey isolate , gluetamine , white kindney bean for fat burner and a pre workout.

I would advise a multi vitamin to nearly everyone, creatine and only a protein of any kind if you have a problem eating 150g of protein through normal foods.

That said, when you run out of your current supplements I wouldn't be buying any of these again except maybe one of the proteins. Marketing is a powerful tool to convince us we need things that we really don't.

Best tip I can give about getting in better shape is to stay consistent. You put in the work and it will show over time.

[Spanishdream]

Thanks for your replies , I’m on day 2 and really struggling o eat 199g of protein and even the carbs

You don't need that much protein. If you're lifting, you want probably closer to 100-120g. There's nothing inherently wrong with eating more but you don't need to eat close to 200g.

Any more tips to shred the weight would be much appreciated.

Simplify it and ignore any fads. Calculate calories, lift some weights & keep consistent with your macros. Reassess in 3 months time.

[Kreytus]

I’ve done the calculator and it says 1339cals to lose weight , so thank you for the calculator

Lauren

1400 calories at 170 lbs seems low to me, sure you calculated it right?

[laurensimons]

Yes it said for extra weight loss reduce to 1400
If I find it difficult I will change but at the moment it Seems to be ok.

Sorry if this is a silly question but do I calculate the carbs in fruit?
I had a banana today and it said it was 27g which is a lot considering I need to keep it around 109 per day.
Also do I calculate the carbs or the sugars in the carbs?

Many thanks
Lauren

[SuffolkPunch]

Of course you count all calories from everything that passes your lips.

Better to count calories rather than carbs - because some carbs aren't digested efficiently (some types of fiber are also a type of carb). You should see that for every gram of carb, there are 4 calories - if not, it may be because some of it is fiber.

Yep, bananas have around 90-120 calories depending on size.

[ironwill2008]

Hi , I've just started 4weeks2shred and its very limited on the shopping list to what i can have.

Also the plan said there would be recipes but i cant find them? if there isn't any, can anyone recommend some please?

According to kris gethins table i'm allowed this.

169lb x 1.18 = 199.42g of lean protein
169 x 0.65 = 109.85g starchy carbs
As much fibrous carbs as i like.
He says nothing about fats in the plan, apparently there is enough in there? :/

Do i need to calculate anything else?

Please help

The simple fact that dietary fat is ignored (btw, fat is an essential macronutrient; IOW, the body cannot survive without it in adequate amounts) should be enough of a red flag for you to ignore that entire program.




....as if the program title alone isn't bogus enough.

[davisj3537]

The simple fact that dietary fat is ignored (btw, fat is an essential macronutrient; IOW, the body cannot survive without it in adequate amounts) should be enough of a red flag for you to ignore that entire program.




....as if the program title alone isn't bogus enough.

This man moderates the forum because he speaks the truth without bias.