Announcement

Collapse
No announcement yet.

Dieting & Exercise 101

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Dieting & Exercise 101

    Dieting 101

    1): Estimate the total calories that you expend on a daily basis.

    https://www.freedieting.com/tools/ca...calculator.htm

    2): Adjust your caloric intake until you reach an ideal rate of weight gain/loss.
    Gaining weight too quickly will disproportionately increase your amount of adipose tissue.
    Losing weight too quickly will disproportionately decrease your amount of muscle tissue.

    Gaining 1 to 3 pounds per month is a safe zone.
    Losing 4 to 8 pounds per month is a safe zone.

    Increasing/decreasing calories by 10% is a good starting point.

    3): Calculate your macronutrient intake.
    Fat: 0.4g/lb (minimum)
    Protein: 0.6g/lb (for maintenance/surplus in calories), 0.8g/lb (for caloric deficit)

    1g Fat = 9 Calories
    1g Carb = 4 Calories
    1g Protein = 4 Calories

    Fill in your remaining caloric allowance with whatever combination of macronutrients that you prefer after determining your minimum requirements. Dietary fat will be more satiating, while carbohydrates will improve strength training performance.

    4): Fiber and micronutrients.
    Fiber: 0.014g/calorie

    Micronutrient Food Sources

    5): Meal Frequency is largely a matter of personal preference and generally speaking you should minimize added sugars (not counting the natural sugar found in fruits and vegetables), and eat whole and minimally processed foods.

    Exercise 101

    1) Beginner workout program.
    https://stronglifts.com/5x5/

    2) General principles and guidelines:
    • If you're sore, don't exercise that particular muscle until it has recovered.
    • If you didn't get enough sleep the night before, don't workout at all.
    • If you feel especially weak or rundown, don't workout at all.
    • Don't lift for ego, lift for proper form even if it means lifting less weight.
    ArtisticAnarchist
    Senior Member
    Member of the Month Aug 2018
    Last edited by ArtisticAnarchist; 04-27-2017, 12:39 PM.
    Start | BPEL: 6.2500, EG: 5.0000 |
    Current | BPEL: 7.0625, EG: 5.0625 |
    Goal​ | BPEL: 7.5, EG: 5.5 |


  • #2
    Thanks for this useful and informative post
    Want a FREE Month of Coaching? PM or email me for details- or CLICK HERE

    The MeCoach Male Enhancement Coaching Service- For All of Your Male Enhancement Needs

    Comment


    • #3
      I figured since there was no sticky with this sort of information, I'd whip something up real quick. And you're welcome!
      Originally posted by Big Al View Post
      Thanks for this useful and informative post
      ArtisticAnarchist
      Senior Member
      Member of the Month Aug 2018
      Last edited by ArtisticAnarchist; 04-14-2017, 12:27 PM.
      Start | BPEL: 6.2500, EG: 5.0000 |
      Current | BPEL: 7.0625, EG: 5.0625 |
      Goal​ | BPEL: 7.5, EG: 5.5 |

      Comment


      • #4
        Thanks for an informative, post that will help our members stay healthy, AA! REPS to you, too (BANG!)!

        Comment


        • #5
          You're welcome, and thanks for the rep!
          Originally posted by jockinthebox View Post
          Thanks for an informative, post that will help our members stay healthy, AA! REPS to you, too (BANG!)!
          Start | BPEL: 6.2500, EG: 5.0000 |
          Current | BPEL: 7.0625, EG: 5.0625 |
          Goal​ | BPEL: 7.5, EG: 5.5 |

          Comment

          Working...
          X