-- Weightlifting & Nutrition Thread -- v9.0 Optimized

crucades · 2016-01-23T20:48:10.000Z

Dude you just got your weight up and now you wanna cut?

NickRocks · 2016-01-24T00:06:44.000Z

crucades:

Dude you just got your weight up and now you wanna cut?

isnt that the point of bulk-cut? i was told to bulk for 9 weeks then cut. i was gonna extend the bulk thru march but i dont feel like it now

BullDancer · 2016-01-24T00:56:51.000Z

How hard do you dudes hit ab day up? I burned myself out something serious on abs but after that it interfered with other workouts. Should I work on those at all? Or just hit up other stuff that can be used for abs but affects other stuff as well.

anon48151394 · 2016-01-24T04:16:38.000Z

GHOSTMACHINES:

I know this is kind of a “that encompasses a lot of info” question, but for people who have experience with cutting, can you give some general advice? I don’t want anyone to write an essay or a novel (unless they want to), but just general rules of thumb to follow, in case there is anything I’m missing that could help speed up the progress.

Some info about how I currently eat:

-I try to keep my starch intake low in general. Most of my starches are either consumed during breakfast or on cheat day. I may have a tiny bit at dinner, but I try to keep this to a minimal.
-I’ll have a cheat day once a week. I’ve gotten better about putting off sugary foods until cheat day. I will admit, this is one of the harder aspects, because I have always been a bit of a sugar junkie.
-I’ve started making a habit of using smaller plates, to ensure that my portion sizes are what they need to be, since I want to be in calorie deficit.
-After 9pm, the only foods I’ll eat are maybe a slice or two of cheese, a handful of unsalted peanuts, a couple of mandarins, or a small cup of 1%-2% milk. I try to keep eating to a minimum before sleep.
-Salads are a regular consumption around lunch time. I try to include veggies in most of my meals, except maybe breakfast.
-Are sweet potatoes okay to go with for cutting? I’ve heard people say mixed things. I buy big ass sweet potatoes and can divy them up over the course of three meals or so. Again, I’m trying to keep my portions small.

You can eat as much starch as you want, I lost 20 pounds eating two pounds of potatoes everyday.
Have a cheat day once a month, once a week is a little bit too much.
Portion size doesn’t matter, there’s 100 calories in a pound of broccoli, choose foods that are low in calories like lean meats and vegetables.
You can eat anything you want after 9pm as long as you stay in a calorie deficit.
Sweet potatoes are a high satiety food and it is high in nutrients, eat all the sweet potatoes you want.

Psychoblue · 2016-01-24T04:33:31.000Z

I was 207 pounds when the day started yesterday. Today I am 214 pounds because I’ve been trapped in my house thanks to the snow.

Ah well, at least I’ve got my sweet, sweet ab wheel.

crucades · 2016-01-24T08:49:34.000Z

NickRocks:

crucades:

Dude you just got your weight up and now you wanna cut?

isnt that the point of bulk-cut? i was told to bulk for 9 weeks then cut. i was gonna extend the bulk thru march but i dont feel like it now

AFAIK its cool to cut as soon as you know the weight is in the right place, I mean damn man give it a week at least to see if your at equilibrium lol you might have just had too much salt one day then blow 5lbs at your next sesh

.

BullDancer:

How hard do you dudes hit ab day up? I burned myself out something serious on abs but after that it interfered with other workouts. Should I work on those at all? Or just hit up other stuff that can be used for abs but affects other stuff as well.

4x20~30. Abs are just muscle like anywhere else, if your going for size put as heavy a plate as you can on your chest and do some crunches for a set then 3x core exercises. I found oblique raises are really good too if you havent done then before.

mind great abs are the 7-10% BF territory. Fuck that nonsense

thurst · 2016-01-25T00:24:00.000Z

I thought NickRocks was fat and trying to lose weight, no idea that you were trying to get big.

dab00g · 2016-01-25T00:38:34.000Z

He’s “cultivating mass”

NickRocks · 2016-01-25T01:53:48.000Z

thurst:

I thought NickRocks was fat and trying to lose weight, no idea that you were trying to get big.

I was told to eat big and lift heavy during the winter and that the muscle gain would expediate fat loss come spring, since more muscles=more calories burning during rest. So ive been eating clean, just alot more of it. Went from 215 to 235 in 9 weeks

merdoc · 2016-01-25T04:58:09.000Z

I am wondering, does diet soda help if you’re trying to cut down in weight. A friend of mine drinks it a lot and is trying to figure out why he’s not losing weight since it has no sugar. I am guessing the aspartame but I am not too sure.

crucades · 2016-01-25T05:31:50.000Z

Easilyn · 2016-01-25T05:38:49.000Z

Lmao bruh don’t waste no time with diet drinks. None. Just stick to eating moderately healthy food and just being active period.

Trying to get big?Eat 1-3 big meals a day and work the muscle groups you want.
Trying to get small? EAT 3-6 TIMES A DAY and cardio, but this one switch up a few things with lots of vegetables my nigga.
Not too much brocolli that can give you weight though.

merdoc · 2016-01-25T05:57:34.000Z

Cool. Thanks. I personally drink seltzer because it’s basically just carbinated water without the bs.

NickRocks · 2016-01-25T06:04:41.000Z

soda is evil

Easilyn · 2016-01-25T08:58:20.000Z

Soda is my weakness.

Canada dry.
Purple fanta, oh no. And that limen one don’t know the name.
Red bull is alright but that is not big enough so arizona green tea in this bitch X(

GHOSTMACHINES · 2016-01-25T09:43:57.000Z

Speaking from my own perspective, people might ask questions that seem like common sense…but mostly because a lot of different trainers, nutritionists, websites, etc spread different ideas. I’ve worked around trainers for over 10 years, and almost all of them have different ideas about what you should/shouldn’t do. Obviously, there will be some common overlap on certain things, but when it comes to finer details, that’s when shit can get confusing for those who may not know 100% from personal experience. It’s also why I asked the question about cutting: because I wanted information/insight from people who have actually done it.

thurst · 2016-01-25T10:25:06.000Z

merdoc:

I am wondering, does diet soda help if you’re trying to cut down in weight. A friend of mine drinks it a lot and is trying to figure out why he’s not losing weight since it has no sugar. I am guessing the aspartame but I am not too sure.

Diet soda lets you drink soda and not gain weight since there aren’t any calories in it…that said, the artificial sweeteners in diet soda have also been proven to make you hungrier. You can see the problem here.

I started drinking Coke Zero when I was on keto and it definitely sated my need for a carbonated beverage, but it’s generally pretty shit.

DoctaMario · 2016-01-26T06:50:32.000Z

Any of you guys mess with protein bars? I was eating 20g bars fairly regularly for awhile and I felt like they almost just made me fat. I know some of them are basically just junk and I made sure the ones I was eating didn’t have a lot of the stuff they say you should stay away from in them. Any recommendations of some good ones or is it better to just stay away from them?

crucades · 2016-01-26T08:25:17.000Z

Ive tried hundreds, the trick is to remember its a meal replacement and not something you binge on cause theyre not a mars bar or whatever.

[details=Spoiler]

Myprotein

Oats & Whey

Oats & Whey is a tasty and nutritious protein flapjack bar for those looking to add protein and carbohydrates to their diet. Free UK delivery.

I like these ones atm, check out the fat though thats insane. Moderation is needed like everything else, but better one of these instead of grillin up a steak for a protein hit and one of your 5 small meals.

NickRocks · 2016-01-26T11:14:45.000Z

I munch on protein bars only when i havent hit my requirement thru meat