Nutrition / Diet / Macros:
Bulking (a calorie surplus to gain lean muscle mass at a optimal rate):
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):
- Total daily calorie intake. This is what will make / break you
- It is NOT EFFICIENT to try and lose fat AND gain muscle simultaneously (at the same time)
- BMR and nutrition calculator
- Total Daily Protein Intake (for best results I recommend a high protein intake)
- Foods (Good vs. Bad)
- Unified Theory of Nutrition - by Will Brink
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:
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
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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