Nutrition

Good links chaos and Eomer. I'm happy to say I haven't eaten a single thing on that HFCS list, either in years, or ever. I'll admit to being a little surprised by the HFCS content of applesauce, though.

The other day I was at the grocery store, looking for some BBQ sauce. I already knew that all of it was going to be loaded with HFCS/sugar, but I picked up bottle after bottle, hoping that one brand would at least offer a significant enough reduction in sugar content. Wasn't gonna happen, so I settled for one with just regular sugar and molasses.

I'd heard the old saying, "Eat breakfast like a king, lunch like a queen, and dinner like a pauper" when I was a kid. It did make some kind of sense to me, and lo and behold, it's making a comeback. Too bad it's the exact opposite of how most Americans prefer to eat.

Everyone's tastes and experience with food is different. You sort of have to excuse the "layman" still, even with information and studies regarding the health benefits/hazards of food being more available than ever. It takes time to reset people's thinking and comfortable routines. If a "health nut" harps on it too hard or often (usually vegetarians or vegans) it just ends up turning people off, unfortunately.

Springbok_sl said:

Thoughts?

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Goals? I dont see anything wrong other than nitpicking. I dont do the small meals thing, grazing, but I've read about it. Some info here if you're interested:http://www.precisionnutrition.com/in...asting/summary

I dont follow the IF, meal size thing really. Most important thing is what you're eating imo.

Peanut butter I'm guessing is for fat. I'd eat the yolks in the eggs but whatever. So yeah seems fine but what are your goals and results from eating this way?

With how active you are, adding a real 6lbs of muscle could take a year or more.

Springbok_sl said:

Ya, I think its going to be pretty rough (especially the eating - feel like I eat a shitload already. I really don't want to cut out my cardio either (maybe only jog 2-3 days a week and box 2 days a week) but we'll see. Might be time to get on the juice......

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If you are boxing why would u wanna add 6lbs? For aesthetics?

Springbok_sl said:

Ya, I think its going to be pretty rough (especially the eating - feel like I eat a shitload already. I really don't want to cut out my cardio either (maybe only jog 2-3 days a week and box 2 days a week) but we'll see. Might be time to get on the juice......

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Starting Strength + eat enough and you'll gain it quick enough. According to this guy 1-2 lbs a month:

http://www.t-nation.com/portal_inclu...-training.html

Many of you won't like what I'm about to say, but it's the truth.

Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can manufacture between 0.25 and 0.5 pounds of dry muscle tissue per week. That is the amount your natural body chemistry will allow you to build. So we're talking about around one or two pounds per month. It may not sound like much, but that can add up to twelve to twenty pounds over one year of training.

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Yeah imagine life if we could all just gain 60lbs of muscle in 3 years. No big deal.

That's some bro science shit if I ever saw it. Christian Thibaudeau, spoken like a true juice head, on the website testosterone nation.

arkktheseaotter_sl said:

Yeah imagine life if we could all just gain 60lbs of muscle in 3 years. No big deal.

That's some bro science shit if I ever saw it. Christian Thibaudeau, spoken like a true juice head, on the website testosterone nation.

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Lyle McDonald and Alan Argon say you're an illiterate cunt, and I agree, bro. They also want to know if you even lift.

http://www.bodyrecomposition.com/mus...-mistakes.html

Lyle McDonald_sl said:

Muscle magazine claims notwithstanding, a natural trainee is usually doing damn well to gain 0.5 pounds of muscle per week (and a female might gain half of that). Yes, you'll occasionally see a faster rate of gain but much more than that (especially for sustained periods) tends to be rare.

And while that may not sound like much, realize that a 0.5 lb per week muscle gain over the course of a year comes out to 26 pounds of lean body mass. And most won't get that past their first year of training.

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http://www.bodyrecomposition.com/mus...an-aragon.html

Alan Argon_sl said:

Realistic Rates of Lean Body Mass Gain Based on Training Status
Training Status Definition Monthly Gain (% of Total Body Weight)
Novice Less than 2 years consistent training 1.0-1.5% (1-5-2.0 lb. per month)
Intermediate 2-4 years consistent training 0.5-1.0% (0.8-1.5 lb. per month)
Advanced More than 4 years consistent training 0.25-0.5% (0.5-0.8 lb. per month)

*Women can expect to achieve the lower end of these ranges at best.

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To clarify for those that care, this is near optimal gains. This is also not just going to the gym and throwing a few weights around. Linear progression, heavy main lifts like squat, deadlift, press and good nutrition.

So no, the average gym rat is not just going to add 60 pounds of muscle in 3 years.

Okay.

1) Springbok is the average gym rat or less. No one here is a pro athlete or pro bodybuilder if we are talking about muscle gaining potential, so why are we using them as an example?
2) From your post:"And while that may not sound like much, realize that a 0.5 lb per week muscle gain over the course of a year comes out to 26 pounds of lean body mass. And most won't get that past their first year of training."That is best case scenario for someone fresh to lifting, and does EVERYTHING correctly, again, not an average gym goer.
3) From Lyle's same article: "Assuming a trainee is not burning off excessive calories through either a ton of cardio (or NEAT), you're not looking at much more than 500 calories over maintenance to support about the maximum rate of muscle gain for a natural lifter. I'd suggest putting a majority of that on training days (and around training) with a lesser surplus on non-training days. That should help keep fat gains down somewhat."

Does Springbok sound like someone who isn't burning off a ton of excessive calories?

As far as Alan goes, is it really shocking that a trainer is throwing out purely ANECDOTAL figures on his past experiences with muscle gain? That's what he does for a living? What's he gonna say? "Oh on average people who come to me gain 4lbs in a year?" Of course not you cunt, and why would people who aren't dead fucking serious about lifting go to him? Who are you going to start quoting next, Poliquin? The biggest fucking crackpot ever when it comes to outlandish claims. What happened to "I NEED STUDIES BRO, MEDICAL STUDIES BRO." You are linking articles of anecdotal evidence. Wasn't that the same issue you had with aychamo? This is from the same article:

"Let's step back for a second and look at the big picture. It's rare for a fully-grown, skeletally mature adult in his early twenties or older to put on more than 50 lbs of muscle during an entire training career. Just imagine a college graduate weighing a relatively lean 185 transforming into a muscular 235-pounder by the time he's in his mid to late 20's. This is a very formidable feat."

Wait what? Same guy says it's rare for someone to add 50(not 60 as I first stated) in his entire life, and this is someone who's a total gym rat?

Stop fucking cherry picking you Paleo faggot. And since you threw out the "Do you even lift?" shit. At one point, you did have a picture posted, and you wisely took down the progress update pic. Whether or not that's because you act like you ARE Lyle McDonald when it comes to nutritional knowledge but in actuality you look like a 17 year old high school wrestler who only lifts on the same days as wrestling practice, I don't know, but you did take it down. The pic you had, or have, up probably took you an hour to get a perfect angle and lighting before you put it up on your facebook and fished for compliments. If THAT is what Paleo-ites have to look forward to, potential cavemen all over the world are in trouble. "But my lipids are perfect broooooo!" Shut up.

You are nobody. You are the most recent sucker who bought into a diet craze and lost a few pounds. When any of your posts contain substance that you haven't google'd over the past 3 weeks and was subsequently pissed into a thread, people will stop looking at you as a fucking lemming. Until then, go throw on knee high under armor socks and get your ipod loaded up with Skrillex and carry some stones you gullible little twink.

chaos_sl said:

Damn ark, special edition

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The image size of this made me lol.