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Thread: Beginner / Newbie FAQ (Frequently Asked Questions)

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    Default Beginner / Newbie FAQ (Frequently Asked Questions)

    Nutrition / Diet / Macros:


    Bulking (a calorie surplus to gain lean muscle mass at a optimal rate):

    If there is ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is CALORIE DENSE FOODS like OATS. The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

    Hungry Hungry Hormones
    Massive Eating
    Stretch Mark Mass

    Just a example of some foods and quantities that I aim for daily:
    • 1lb beef per day
    • 1 Gallon Milk per day
    • Around 2000 cals per day from oats
    • Lots of protein shakes (up to 8 per day)
    • Chicken / Turkey
    • Beef / Sloppy Joes (manwich)
    • Rice
    • Pasta
    • Tuna
    • Potatoes
    • Veggies (Fresh if possible)



    What are some good indications that I'm gaining muscle... ?

    Mirror / Appearance
    Measurements
    Strength
    Bodyweight

    Cutting (a calorie deficit to lose fat at a optimal rate):

    During a cutting / fatloss phase, I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE. I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

    Fullness Factor Chart 1
    Fullness Factor Chart 2


    What it my basal metabolic rate ?

    Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

    Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

    BMR Calculator:
    http://www.bmi-calculator.net/bmr-calculator/

    Where can I learn more about the "Fatloss Basics ?"

    Fatloss Basics Part 1
    Fatloss Basics Part 2
    Fatloss Basics Part 3
    Fatloss Basics Part 4

    What are some good indications that I'm losing fat... ?

    Mirror / Appearance
    Measurements
    Bodyfat caliper
    Bodyweight

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    Workout / Routine:


    Cardio:



    Recovery (A.K.A GROWTH !):


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    Supplements:

    SAVE $$$$$ ! ! STICK WITH THE BASICS:

    Multivitamin
    (Click here for a Multivitamin Comparison Chart)
    10 lb bags of Optimum Whey Protein
    (Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
    Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
    Fishoil / Essential Fatty Acids
    Essential Amino Acids [Free Form Powder] pre-workout

    Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

    Creatine timing (when / how to take it):

    Science behind creatine timing
    In depth look at creatine

    For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

    Example:

    Bodyweight: 200lbs
    Total daily protein intake: 400g

    Here is why:

    Protein Prejudice
    Protein intake studies
    BCAA's / Leucine




    Cell volumization:


    Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

    H2O / Cell Volumization... the ultimate supplement
    Stretch Mark Mass !
    The role of cellular hydration in the regulation of cell function
    In depth look at creatine
    Glycerine / Glycerol
    Nitric Oxide

    Other Resources / Links / Advanced Stuff:

    ddawg@controlledlabs.com
    trainer@controlledlabs.com
    Deadlifting Tips:
    http://www.controlledlabs.com/forum/...read.php?t=199
    Bench Press Tips:
    http://www.controlledlabs.com/forum/...read.php?t=141
    HST - Hypertrophy Specific Training basics:
    http://www.controlledlabs.com/forum/...read.php?t=193
    MAX-OT Training Basics
    http://www.controlledlabs.com/forum/...read.php?t=195
    5x5 Training Basics
    http://www.controlledlabs.com/forum/...read.php?t=194
    Nutrient timing - By Halleluyah
    The truth about bulking:
    http://www.t-nation.com/portal_inclu...-training.html
    Bulk Up, Cut Up !
    http://www.t-nation.com/readTopic.do?id=895659
    Get Strong, Get Fast, Get Vertical!
    http://www.t-nation.com/readTopic.do?id=859906
    Armed For Combat
    http://www.t-nation.com/readTopic.do?id=840637
    The Lost Art of Hamstring Training
    http://www.t-nation.com/readTopic.do?id=826798
    The Carb Cycling Codex
    http://www.t-nation.com/readTopic.do?id=811783
    Genetics: Limitation or Copout?
    http://www.t-nation.com/readTopic.do?id=790487
    The Specialization Zone
    http://www.t-nation.com/readTopic.do?id=753073
    Sticking Point Therapy
    http://www.t-nation.com/readTopic.do?id=717551
    Beach Training for Performance-Oriented Lifters
    http://www.t-nation.com/readTopic.do?id=687162
    Deadlifting for Stubby Guys
    http://www.t-nation.com/readTopic.do?id=680330
    Locked and Loaded
    http://www.t-nation.com/readTopic.do?id=666294
    Pillars of Strength
    http://www.t-nation.com/readTopic.do?id=614400
    East European Bodybuilding
    http://www.t-nation.com/readTopic.do?id=604433
    Eccentric-Base Training
    http://www.t-nation.com/readTopic.do?id=574021
    Abs on Trial
    http://www.t-nation.com/readTopic.do?id=568934
    7 Secrets to Rapid Recovery
    http://www.t-nation.com/readTopic.do?id=551687
    8 Weeks to a Record Bench
    http://www.t-nation.com/readTopic.do?id=539885
    Band Training for Big Gains
    http://www.t-nation.com/readTopic.do?id=532052
    Continuum Training
    http://www.t-nation.com/readTopic.do?id=647003
    http://www.t-nation.com/readTopic.do?id=647910
    Renaissance Body Development
    http://www.t-nation.com/readTopic.do?id=700722
    Training for Easy-Hard Gainers
    http://www.t-nation.com/readTopic.do?id=498093
    http://www.t-nation.com/readTopic.do?id=524650
    Lifting for Fat Loss
    http://www.t-nation.com/readTopic.do?id=517831
    Thibaudeau's Top 7 Tips
    http://www.t-nation.com/readTopic.do?id=506166
    The Training Quiz for Smartasses
    http://www.t-nation.com/readTopic.do?id=490551
    Rubber Vs. Iron
    http://www.t-nation.com/readTopic.do?id=486124
    The Success Quiz
    http://www.t-nation.com/readTopic.do?id=476238
    Shoulders Overhaul
    http://www.t-nation.com/readTopic.do?id=469072
    Isometrics for Mass
    http://www.t-nation.com/readTopic.do?id=459399
    Violent Variations
    http://www.t-nation.com/readTopic.do?id=459952
    http://www.t-nation.com/readTopic.do?id=460034
    http://www.t-nation.com/readTopic.do?id=459421
    Pendulum Training
    http://www.t-nation.com/readTopic.do?id=459273
    Pendulum Bodybuilding
    http://www.t-nation.com/readTopic.do?id=459408
    Pendulum Powerlifting
    http://www.t-nation.com/readTopic.do?id=459551
    Pendulum Training for Athletes
    http://www.t-nation.com/readTopic.do?id=471208
    Different Destinations, Different Journeys
    http://www.t-nation.com/readTopic.do?id=459430
    Superman Sets
    http://www.t-nation.com/readTopic.do?id=459509
    Branding Iron
    http://www.t-nation.com/readTopic.do?id=460183
    Part-Time Beast
    http://www.t-nation.com/readTopic.do?id=459274
    Triple Threat
    http://www.t-nation.com/readTopic.do?id=459221
    The Mutation Series
    http://www.t-nation.com/readTopic.do?id=459214
    http://www.t-nation.com/readTopic.do?id=459207
    http://www.t-nation.com/readTopic.do?id=478828
    http://www.t-nation.com/readTopic.do?id=479221
    The MacGyver Workout
    http://www.t-nation.com/readTopic.do?id=459514
    Accentuated Eccentric Training
    http://www.t-nation.com/readTopic.do?id=459285
    Super Beast
    http://www.t-nation.com/readTopic.do?id=459275
    Ab Training for Athletes and Babehounds
    http://www.t-nation.com/readTopic.do?id=459658
    Rapid Fire
    http://www.t-nation.com/readTopic.do?id=459293
    Keep Your Chin Up
    http://www.t-nation.com/readTopic.do?id=460273
    OVT: Optimized Volume Training
    http://www.t-nation.com/readTopic.do?id=459276
    The Beast Evolves
    http://www.t-nation.com/readTopic.do?id=459236
    Running Man
    http://www.t-nation.com/readTopic.do?id=459414
    The Big Back Stack
    http://www.t-nation.com/readTopic.do?id=460270
    Canadian Cannons
    http://www.t-nation.com/readTopic.do?id=460150
    Bench Press Battlefield
    http://www.t-nation.com/readTopic.do?id=459228
    Behind the Iron Curtain
    http://www.t-nation.com/readTopic.do?id=459235
    The Painful Seven
    http://www.t-nation.com/readTopic.do?id=459279
    The Power Look
    http://www.t-nation.com/readTopic.do?id=459280
    The Supercharger
    http://www.t-nation.com/readTopic.do?id=459281
    Ab Training for Athletes and Babe Hounds
    http://www.t-nation.com/readTopic.do?id=459670
    "Money" Exercises
    http://www.t-nation.com/readTopic.do?id=459284
    The Other Kind of Snatch
    http://www.t-nation.com/readTopic.do?id=459939
    Game Plan
    http://www.t-nation.com/readTopic.do?id=459292

    Good luck !

    If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

    pt@controlledlabs.com

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    Thumbs up

    great sticky
    jdouchebag for president

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    so. good.

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    Quote Originally Posted by asianbabe
    so. good.

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    Pure,
    Why do you recommend only Choc or Choc Mint ON Whey? I thought maybe they were the only ones w/Aminogen but I checked and all flavors have it. Is there something else that only those two have?

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    Quote Originally Posted by rcp197inIZ
    Pure,
    Why do you recommend only Choc or Choc Mint ON Whey? I thought maybe they were the only ones w/Aminogen but I checked and all flavors have it. Is there something else that only those two have?
    Good question... the taste feedback on the other flavors was so "hate it or love it" that I don't feel comfortable recommending them (especially in 10lb quantities). Chocolate and Chocolate Mint have repeatedly blown the others away in consumer polls.

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    THIS IS NOT STICKY MATERIAL!

    ITS GOOEY PUS FILLED DIERRHEA SQUISHY INDUCED STICKY WORTHY!!!!


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    Holy pocket protectors, pu12en12g!!

    I should just make this sticky my homepage and just pick at it every day. This is huge!

    You never cease to amaze me.

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    pu12en12g,


    Very nice job!

    GREAT thread.

    I don't know how I missed it before, but this should be a stickie AND bumped every day


    CROWLER

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    This is my bible. You introduced it to me on the BB forums.
    Failure is only a word. I don't plan on giving it meaning

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    Quote Originally Posted by pu12en12g
    Very Good Article...Very Good.

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    Is it better to use LBM or total body weight to calculate grams of protein to consume per day?

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    Quote Originally Posted by djbkxr
    Is it better to use LBM or total body weight to calculate grams of protein to consume per day?
    Aim high IMO (and continue reading the links above which explain why)

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    hey pu12en12g, i was having a read of http://forum.bodybuilding.com/showthread.php?t=337536

    and the following caught my eye..

    Originally Posted by philhill4
    ....let me give you some real world results.

    I can introduce you to dozens of my clients over the years who are all natural and upped their protein intake considerably and got amazing results. I will however provide you with my latest success story.

    My client came to me as a new client 6 months ago. Basically he had trained for about 6 years starting at age 18. He had definetly made progress but nothing super significant. He came to me at 190lbs with 12% bodyfat with some pretty decent strength. His basic diet breakdown at this point was 250grams of protein, 250grams of carbs and about 90grams of fat each day. In the 2 years prior he had only improved by about 6 lbs.

    My first thing I did with him was up his protein intake to 350grams immediately but I lowered his carb intake. I didn't want to change his calories at all at first. I wanted him to see what higher protein would do for his body. After just 3 weeks he was up 193lbs with the same bodyfat.

    Now at the end of the first month I took him to a new level. His new diet would consist of 450g protein, carbs would remain at the new 150g level, and fat would increase to an average of 125g a day mostly from healthy EFA's. At the end of the third month having been at this macronutrient protocol for 2 months his stats were 205lbs with 11% bodyfat. Let me remind you that no steroids or ph's were used and neither were any thermogenic fat burners.

    So now was the time for one more boost but he wanted to lean out big time and still gain muscle. So I put him on 550g protein, 150g carbs and raised the fat intake just slightly to 140g on average. After 3 months at this protocol along with a consistent high intensity training program he absolutely exploded with size. He ended that 3 month period weighing 224lbs with 9% bodyfat.

    Now that is a gain of 34lbs in just 6months with a loss of bodyfat of 3%. His strength increased dramatically on all excercises. We are going to keep him at this protocol for another 3 months before we change it. I don't expect the same degree of change in the coming 3 months. I find that when I introduce this program to people of upping the protein, they have an initial anabolic response that is incredible but then it tapers off and it is about a slow build at that point. So our new goal is at the end of the next 3 months to have him at 230lbs or more with a bodyfat percentage to remain below 10% at all times and to make this a new easy to manage constant for the future. I want him to be able to enjoy this new physique for as long as he wishes to creating a simple yet effective program is what myself and my fellow trainers I work with are all about.

    Bottom line is protein is the foundation for all muscle growth. Everything else is secondary. Oh and on top of all that with all my clients at least 60-70% of their nutrition comes from quality shakes. By quality I don't mean some 100% whey mixed in milk. While that is ok if you are broke it isn't going to give you the edge you need. For maximum results stick with quality products like these:

    Dorian Yates Pro Peptide
    Sann Infusion
    Beverly Nutrition proteins
    Syntrax Isomatrix
    Protein Customizer
    and there are a few others.

    Don't dismiss the power of high protein diets. In fact you elude to high protein diets only being good for steroid users but my experience over the last 15years or so says otherwise. While steroid users of course need high protein so do natural athletes as well. Of course everyone is different but don't judge it until you have given it a try and done it properly.

    If you want any advice on ideas at all just email me or PM me.

    I was just wondering what your option is on it all.. I know you got alot of lean gains from Oats.. what was your carbs/protein intakes looking like?

    CHEERS!

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    Quote Originally Posted by drewdrewdrew View Post
    hey pu12en12g, i was having a read of http://forum.bodybuilding.com/showthread.php?t=337536

    and the following caught my eye..




    I was just wondering what your option is on it all.. I know you got alot of lean gains from Oats.. what was your carbs/protein intakes looking like?

    CHEERS!
    My emphasis was always, ALWAYS on protein intake and healthy fats. Because we're surrounded by carbs, carb intake should never be a problem. Now back in the day I wasn't tracking my macros, but I was getting around 2g protein per lb... doing that CONSISTENTLY was a part-time job in and of itself....



    More good stuff:

    http://forum.bodybuilding.com/showpo...1&postcount=14
    Last edited by pu12en12g; 01-24-2009 at 06:04 AM.

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    great stuff, love vids, will def check them out later.

    thx pu12en12g, some real interesting info ont he BB forum you posted so cheers!!

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    Quote Originally Posted by drewdrewdrew View Post
    great stuff, love vids, will def check them out later.

    thx pu12en12g, some real interesting info ont he BB forum you posted so cheers!!

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