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  • 1 Post By isaleem

Thread: Fitness+Nutrition Q&A, Ask Away.

  1. #1
    StealthyLothario's Avatar
    StealthyLothario is offline PUA Forums Respected Contributor
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    Default Fitness+Nutrition Q&A, Ask Away.

    As the New Year is coming up, I'm sure many of us want to either get back into shape, or are new to the game of weightlifting and want to learn as much as they can as they introduce something new into their life, Iron.

    I thought I'd do a Q&A for you guys here in the community regarding anything in Nutrition, Fitness, Programs You're Thinking About Trying, Anything you want to learn more about or might have questions about regarding Fitness.

    I'm a 3rd year Exercise Science Major and will be applying to NorthEastern in the fall to continue my studies and receive a Masters in Exercise Science. I've not only conducted studies regarding muscle growth as an assistant in a laboratory at my University, but I've read and reviewed over 100 studies and articles based on these studies written by PHD's in the field regarding muscle growth and protein synthesis.

    Merry Christmas and ask away!
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com

  2. #2
    Gexx750 is offline Aspiring PUA
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    Hey Stealthy, Merry Christmas to you to man. I was just thinking about my New Years Resolutions earlier this morning, and going to the gym just happens to be one of them. I'm not overweight by any means, but I do have that little extra keg up front I want to kill. I was talking to a guy I work with and he eats nothing but meat and vegetables and he's lost a lot of weight, but I hear that's not healthy eating no carbs. Since fat loss is my main concern right now, that's what I want to focus on. What do you think about that diet?

  3. #3
    StealthyLothario's Avatar
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    Hey Gexx! Thanks, you too! Hope it was a good one.

    What you're describing to me is called the "paleolithic diet" in which you eat only meats, vegetables, along with nuts and berries. Vegetables are considered carbs by the way, and a diet that lacks any carbs or extremely low carb intake(less than 50g a day) is called a "ketogenic diet." (There are several problems with describing the previously listed nutritional plan as the "Paleolithic diet," but that has nothing to do with the question at hand.) Now don't get me wrong, eating lean meats are a source of complete protein and fat. They are calorically dense and will keep you full for a long period of time. Vegetables, especially green vegetables are full of vitamins, minerals, and antioxidants. They are also very fibrous, keeping you fuller for longer as well not to mention extremely low in calories. Fat loss and fat gain can be explained very simply.
    Calories in, calories out.

    I'm sure you've heard this one before, but let's take another look at it, and we'll use me as an example. I weight approximately 208lbs. Before deciding how much to eat, I need to decide whether or not I want to lose weight or gain weight. The first thing you want to calculate is caloric maintenance. Your caloric maintenance refers to the amount of calories you need to consume every single day to maintain your current body weight. So at 208lbs, my caloric maintenance is about 3150 right now. Since I want to gain weight(muscle), I am going to consistently eat above my caloric maintenance every single day. If you want to slow bulk(gain muscle with very minimal fat gain, I'd recommend you eat 200-400 calories above maintenance every day.) If you want to gain mass quickly and are ok with some fat gain (what I'm doing right now), I'd recommend you eat on a 500-700 caloric surplus. Since you say you want to lose weight, calculate your caloric maintenance levels, and eat 300-500 calories less than that every single day. Online calorie calculators are known to be a little bit sketchy sometimes, some are more accurate than others. What I'd do if I were you is to use 5 different calorie counting calculators online, and average them together using the same information each time. This should give you a more accurate estimation.

    If you're interested in a fat loss program, let me know and we can discuss it. To address your diet question, do NOT and I repeat, do NOT listen to any of the bodybuilding magazines or what people tell you about having to eat six meals a day to lose weight, or to eat only "clean" or "dirty" foods. They in fact, do not exist. My favorite example is pizza, because pizza is actually very micro nutrient rich, and yet it gets the stigma of being thought of as a "dirty" or "unhealthy" food. Look up the micro nutrient profile on pizza and you'll be astounded at what you find.

    What You Need To Know:
    1.) Find your caloric maintenance.
    2.) Eat 300-500 calories below that every single day.
    3.) Engage in an established weightlifting program consistently, either a 3-day per week full body routine, or a 4-day per week upper-lower body split routine.
    4.) Eat at least 1g/1lb of bodyweight per day. (This can achieved through any meats of your choosing, whey protein shakes, milk, greek yogurt, or even meat lovers's pizza if you like, whatever you want really. Just keep a good estimate in your head of how many grams of protein per day you're eating and that you're meeting the minimum 1g/1lb of bodyweight.
    5.) Consume a minimum of 0.4-0.5g/1lb of bodyweight per day, this can be achieved through supplementation of fish oil, flaxseed oil, milk(my favorite), olive oils, pizza, anything fried, your favorite foods, whatever it may be.
    6.) Track your calories!!! This is the most important of all. Track your calories! Let's go back to using me as an example. At my maintenance caloric intake of 3150 calories per day, let's say I've consumed my 210g of protein and my 100g of fats for the day after consuming 2000 calories. Let's say I want to cut some fat just like you, I'll eat 2750 calories per day. 2750-2000=750 calories left to fill for the day. You may fill these calories up with WHATEVER foods you like whether it be fried, greasy, Whatever, it does not matter. You will not see any difference in body composition after 12 weeks or 6 months by filling in the rest of those 750 calories with pizza(I really do love using it as an example) or Ice cream let's say as opposed to grilled chicken, whole wheat pasta, and broccoli. In the long-run, consuming extensive amounts of greasy and fried foods will not make you feel healthy, and neither is it recommended that you do so, your lipid profile will suffer. A slice of pizza is only about 210 calories however. When I was cutting weight last year, I ate 2 slices of pizza every single day and an ice cream, because I made room for it in my calories. Moderation is the key my friend.

    I'll post a few pics to show you my transformation with eating those "bad" foods every single day once I reach the 150 post mark.
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com

  4. #4
    StealthyLothario's Avatar
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    Let me also add as an endnote that if you're someone like me who loves eating, you don't have to actually cut down on your calories to lose weight. Cardio is a tool that can be used because it simply burns calories... the cardiovascular benefits aside. Instead of eating -400 calories per day, you could just do half an hour of cardio per day and burn 400 calories if that's what you want to do. Your choice.
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com

  5. #5
    Gexx750 is offline Aspiring PUA
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    Wow, that's some great stuff, thanks man. I'm at roughly 225 now, last year I was at 285 and the pants I had in high school I outgrew are now to big for me . It's a great feeling, and to have all my old friends comment on how much I've lost is awesome. After the holidays I'm going to implement what you've told me. I would really love to drop to 200 with 70% cardio and 30% lifting, and when I hit my goal swap to 60% lifting 40% cardio.

  6. #6
    isaleem is offline PUA in Training
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    Hey,not trying to hi-jack anything but continue from Stealthy Lothario's advice with regards to caloric maintenance and TDE's along with a workout.

    Paleo can be very limiting with regards to no dairy/carbs and other common stuff, however It is very good. I myself dropped around 20lbs over the summer whilst following it. Although I found myself experiencing major cases of Carb flu and have subsequently found that eating carbs is actually a good thing when weight lifting (DUH! I literally kicked myself ahah)

    If someone can tell whether its possible to upload a exel document then please let me know, as I have a plug and play sheet to allow calculation of the above

    StealthyLothario: Obviously your pretty knowledgeable with regards to nutrition and exercise, would you be able to discuss a program and nutrition with me? I would be able to send you a diet plan with the macros attached in the coming week or two?

    again definitely not trying to high jack

  7. #7
    Herry is offline Aspiring PUA
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    Default Re: Fitness+Nutrition Q&A, Ask Away.

    We should always keep our body healthy because life is very important for us. Being healthy is not a difficult place to reach, but in order to feel better, look better, and think clearer, you need a strong nutritional base. Eat a variety of healthy foods, and limit calories and saturated fat.


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