Diet for a newbie to weight training?



Users browsing this forum: Andystoic and 1 guest
Post new topic Reply to topic   Board index » Related Areas & Misc » Health & Fitness




Author Message
PostPosted: Fri Jun 05, 2015 9:30 pm 
Offline
MPUA Forum Enthusiast

Joined: Mon May 18, 2015 2:29 am
Posts: 39
Does diet matter too much the first month or so of starting to do weights at the gym?


Top
 Profile  
 
PostPosted: Sun Jun 07, 2015 4:05 pm 
Offline
MPUA Forum Zealot

Joined: Sat Sep 29, 2012 3:14 pm
Posts: 310
Yes, diet always matters. As a beginner, you will be able to make some easy noob gains, but you will have to fuel them with a good diet. As for what "a good diet" means, it depends entirely on your goals, but as a rule of thumb...

- Aim to consume 2g of protein per kg of body weight. No need to go above that. Despite what a lot of bodybuilding sites say, this is already a very generous theresold and going above that will only go to waste/fuck with your kidneys.
- Go 500 calories above your daily requirements to build muscle mass
- Go 500 calories below your daily requirements to lose fat (exceed those parameters and you will either be gaining too much body fat with your muscle mass or losing too much muscle mass with your fat).

Then again, the really important thing is that you do not quit; so maybe just follow these tips as a rough recommendation during the first month or so so you don't get discouraged and focus on training with light weights to get the mechanics of each exercise right. But at some point you'll have to focus on your diet, as if not, you will be wasting a lot of potential gains while training hard.

_________________
404 game not found


Top
 Profile  
 
PostPosted: Mon Jun 08, 2015 4:34 am 
Offline
MPUA Forum Enthusiast

Joined: Mon May 18, 2015 2:29 am
Posts: 39
Thanks, a very helpful response, which is quite uncommon on here nowadays


Top
 Profile  
 
PostPosted: Wed Jun 10, 2015 1:08 pm 
Offline
MPUA Forum Enthusiast

Joined: Sun Jun 07, 2015 10:56 pm
Posts: 39
Tip: Don't call it a diet. It's a lifestyle change. Don't make drastic changes - you'll more than likely fail no matter how good your intentions of how unwavering your will power is now. Make tiny baby steps. Start by going to the gym for a month. Don't even worry about your diet for now. Once you feel as if going to the gym is truly routine, start making changes. Do one change for 2 weeks at a time until it becomes a habit. I'd encourage you to read up on John Berardi. Since following his stuff, I've been in the best shape of my life and it's become a sustainable lifestyle. To get you started, some of his tips are this:

1. Have fish oil every day
2. Eat lean protein at every meal
3. Eat fruits or veggies at every meal
4. Eat slowly
5. Eat only until 75% full. (We tend to overeat, just look at all the fat Americans as evidence. You quickly realize you don't need as many calories as you are consuming
6. Save complex carb heavy meals until right after exercise.
7. Only consume 0 calorie/ sugar beverages such as water and green tea


These are just to name a handful. Ultimately, you want to pick whichever is easiest for you and stick with it for 2 weeks until it becomes part of your daily routine. Accept the fact that feeling hungry isn't bad, it just feels uncomfortable. I can shred to 7% body fat in 2 weeks because I sit at around 9-10% and can easily cut calories hard although I prefer to maintain a healthy weight and make sure I'm getting all my nutrition.

Feel free to PM with any questions, I love talking about this stuff. Again, check out John Berardi, he's amazing.


Top
 Profile  
 
PostPosted: Sun Jun 28, 2015 2:08 pm 
Offline
New to MPUA Forum

Joined: Sun Jun 28, 2015 2:00 pm
Posts: 2
and also note that you can start burning fat by doing HIIT or interval workouts now. No need for you to bulk up or get overly fat and then decide to get ripped.

Just do a workout like this to lose weight fast after you have finished lifting weights.

DO not do HIIT and then weights. always do weights first and then HIIT workouts to help you burn off even more fat because your glycogen or stored carbs gets used up during weight training leading to more fat being burned during any activity afterwards


Top
 Profile  
 
PostPosted: Tue Jun 30, 2015 1:28 am 
Offline
New to MPUA Forum

Joined: Tue Jun 30, 2015 1:13 am
Posts: 4
Diet ALWAYS matters!! =)

_________________
http://www.puaseducao.com.br
Pua, Sedução, Pickup Artist, Neil Strauss, Mystery Method, O Jogo


Top
 Profile  
 
PostPosted: Wed Jul 01, 2015 5:07 am 
Offline
New to MPUA Forum
User avatar

Joined: Wed Jul 01, 2015 4:59 am
Posts: 11
I did a challenge some time ago, and I gained almost 10 kg in one month here what I did:
http://www.theitalianseducer.com/?p=35

_________________
P.S. do you want to become a master pua??? check this out:
http://www.theitalianseducer.com/become-a-master-pua/how to become a master pua
In that blog post you'll learn how to become a master pua for free and fast (in less than a month).


Top
 Profile  
 
PostPosted: Tue Jul 28, 2015 1:49 pm 
Offline
MPUA Forum Enthusiast

Joined: Sat Jul 25, 2015 1:39 am
Posts: 56
Crystalyst wrote:
Tip: Don't call it a diet. It's a lifestyle change. Don't make drastic changes - you'll more than likely fail no matter how good your intentions of how unwavering your will power is now. Make tiny baby steps. Start by going to the gym for a month. Don't even worry about your diet for now. Once you feel as if going to the gym is truly routine, start making changes. Do one change for 2 weeks at a time until it becomes a habit. I'd encourage you to read up on John Berardi. Since following his stuff, I've been in the best shape of my life and it's become a sustainable lifestyle. To get you started, some of his tips are this:

1. Have fish oil every day
2. Eat lean protein at every meal
3. Eat fruits or veggies at every meal
4. Eat slowly
5. Eat only until 75% full. (We tend to overeat, just look at all the fat Americans as evidence. You quickly realize you don't need as many calories as you are consuming
6. Save complex carb heavy meals until right after exercise.
7. Only consume 0 calorie/ sugar beverages such as water and green tea


These are just to name a handful. Ultimately, you want to pick whichever is easiest for you and stick with it for 2 weeks until it becomes part of your daily routine. Accept the fact that feeling hungry isn't bad, it just feels uncomfortable. I can shred to 7% body fat in 2 weeks because I sit at around 9-10% and can easily cut calories hard although I prefer to maintain a healthy weight and make sure I'm getting all my nutrition.

Feel free to PM with any questions, I love talking about this stuff. Again, check out John Berardi, he's amazing.

Complex carbs pre workout* you want simples for post for an expedited and readily available source of sugar for optimal protein delivery. Complex would be slower than ideal.


Top
 Profile  
 
PostPosted: Sat Nov 12, 2016 9:13 am 
Offline
New to MPUA Forum

Joined: Sun Oct 09, 2016 9:08 am
Posts: 21
Cottage cheese. I think it is so familiar to those who are gym-lovers. It is very high calorries that 100 grams of cottage cheese can provide 98kcal. Protein in cottage cheese, especially casein takeing quite a long time to digest this protein, is beneficial for the development of mucles. Read more: https://wikihomenutrition.com/cottage-cheese-health-benefits/


Top
 Profile  
 
PostPosted: Thu Feb 09, 2017 2:56 am 
Offline
New to MPUA Forum

Joined: Wed Oct 19, 2016 7:41 pm
Posts: 14
Sardines are a good take-along protein source. Just peel the top off the metal can and munch on them after a workout, but be sure to brush your teeth afterwards. What’s so special about sardines? Each small fish you pop into your mouth has 8 grams of protein and only 70 calories. Sardines are also loaded with healthy omega-3 fats that help to reduce inflammation. That’s a good thing if you’re worried about after-exercise soreness. Enjoy them with whole grain crackers and mustard or toss them on onto a salad or into your next batch of homemade spaghetti sauce. They’re a good break from canned tuna.
sardines can be easily found in high-quality extra-virgin olive oil. More important is their function in making leucine, an amino acid, more effective in its role as the catalyst for protein synthesis. Some research also suggests that omega-3 fats can actually help older people overcome agerelated deficits in anabolism, making omega-3s especially important for older lifters.
Pre-workout snacks should be eaten approximately 1 to1 .5 hours before training. Portion size is important and should be kept to around 4 ounces so that training doesn’t interfere with digestion. Make sure you are properly hydrated; dehydration will keep you from seeing results.
If you are strength training, your pre-workout meal should include caffeine, almonds or avocados, all of which trigger dopamine release. Dopamine is involved in motivation, drive, interest and muscle control and function – and these neurotransmitters can affect athletic performance.
Try wild caught salmon with a handful of almonds, Carpaccio made from grass-fed beef paired with avocado, or 2-3 sardines with a small portion of caviar.
If you want to increase your muscle mass, you should aim to increase your insulin levels before working out. The optimal pre-workout meal should include a serving of lean protein such as fish, turkey, or egg whites along with a complex carbohydrate that is either the same size as the protein


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 10 posts ] 

All times are UTC


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to: