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Eat, lift, and grow big

post #1 of 128
4/13/10 at 4:37pm
Thread Starter 
Looks like there's another proliferation of "halp me get jacked plz" threads.

Beginners, here's how you get started:

1. Eat 1 to 1.5g of protein per pound of bodyweight. The rest of your intake will be good carbs and fat. Ensure you are getting your nutrients from a variety of good sources.
1a) If you're trying to bulk up, find your daily calorie needs and eat 500 cals/day over that.
1b) If you're trying to cut down, find your daily calorie needs and eat 500 cals/day below that.
2. Lift consistently on a compound lift-based program, such as Starting Strength or 5x5.
3. Sleep a lot
4. Don't fuck with steps 1-3

It's that.fucking.simple. Some resources to help you along:

www.ironaddicts.com
www.redpointfitness.com
www.fitday.com
www.exrx.net
www.bulknutrition.com
www.trueprotein.com

I swear to god, if you go out and start buying gainers and doing routines out of mens fitness or adding 3x15 sets of hammer curls for the girls I am going to come find you, jack off into your gainer shakes, wipe my ass with your mens fitness, and kick you in the balls when you decide to alter the program. I guarantee you, if you're a beginner and you stick to these steps, you will find success.

Commence threadshitting.
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post #2 of 128
4/13/10 at 4:39pm
Been doing that stuff - it's been working.
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post #3 of 128
4/13/10 at 5:42pm
Quote:
Originally Posted by thenanyu View Post
Been doing that stuff - it's been working.

Pics or it didn't happen. [No homo.]
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post #4 of 128
4/13/10 at 8:36pm
at what point does the banana go in your butt? You know, for the PWO carb rush
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post #5 of 128
4/13/10 at 10:33pm
A couple more things: DO NOT fucking jump on a training program every time you pick up a magazine and see some cool new training program that Jay Cutler is using to prep for the Mr. Olympia! You need to stick with a program (following it the way it was written) for at least 6 weeks before complaining that it doesn't work for you. No matter what your goals are you can not go wrong with a program centered around bench press, deadlifts, squats, and over-head presses. There is a reason these lifts have been staples for what, 100 years. THEY WORK, no matter if your goal is "toning", bulking, or athletic training. And please, drop the 3x8-10 bullshit for fucks sake! Those programs are designed for pussies that care only about a pump and for "enhanced" professionals that have built up a substantial base of muscle mass.
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post #6 of 128
4/13/10 at 10:35pm
5. Steroids.
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post #7 of 128
4/13/10 at 10:43pm
Quote:
Originally Posted by Rikkar501 View Post
A couple more things: DO NOT fucking jump on a training program every time you pick up a magazine and see some cool new training program that Jay Cutler is using to prep for the Mr. Olympia! You need to stick with a program (following it the way it was written) for at least 6 weeks before complaining that it doesn't work for you. No matter what your goals are you can not go wrong with a program centered around bench press, deadlifts, squats, and over-head presses. There is a reason these lifts have been staples for what, 100 years. THEY WORK, no matter if your goal is "toning", bulking, or athletic training. And please, drop the 3x8-10 bullshit for fucks sake! Those programs are designed for pussies that care only about a pump and for "enhanced" professionals that have built up a substantial base of muscle mass.
I don't do squats. I've got a closet full of slim cut pants I can't afford to replace.
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post #8 of 128
4/13/10 at 10:55pm
Apparently, Paul Dillet never squatted (or not much).





Although I squat, I don't subscribe to the "Squat or die pencil neck sons a bitches" philosophy that they make t-shirts out of.

Anyways, walking dumbell lunges tax me far more than squats.
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post #9 of 128
4/14/10 at 3:03am
it's not so much "squat or die" as much as a reaction to about every idiot who thinks they're strong who doesn't squat or deadlift. Squatting isn't the be all and end all, but it: a) gives you functional strength as opposed to just weights strength b) keeps you well proportioned c) according to some, helps with your other lifts
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post #10 of 128
4/14/10 at 3:42am
^^ exactly. Sure, for some people back squats aren't the best movement for building the quadriceps; one legged squats or front squats may work better for them. Still, if you are a beginner and watch your form squats will definitely help you reach whatever goals you may have. And no one wants to look disproportionate naked either....
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post #11 of 128
4/14/10 at 4:33am
Quote:
Originally Posted by Rikkar501 View Post
And no one wants to look disproportionate naked either....
Which is why it may not be a great idea for some people to focus on squats. I've seen at least one guy on this forum with a 34" chest and 24" thighs -- or something close to that.
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post #12 of 128
4/14/10 at 4:43am
Quote:
Originally Posted by somatoform View Post
Apparently, Paul Dillet never squatted (or not much).

But he did a shit-ton of steroids which makes your point completely moot.
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post #13 of 128
4/14/10 at 7:23am
Quote:
Originally Posted by Asch View Post
Which is why it may not be a great idea for some people to focus on squats. I've seen at least one guy on this forum with a 34" chest and 24" thighs -- or something close to that.

I hope the average gym rat would be able to catch themselves before that kind of imbalance happened...that must have looked hilarious! Obviously squats wouldn't be smart for someone with those measurements; the main point my post was making was that for the beginner, a well balanced program based around those four basic lifts is best. There will be obvious exceptions, such as the example you posted.
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post #14 of 128
4/14/10 at 8:05am
24 inch thighs is nothing... i'm 6'3" and 150 pounds, with 38 chest and 23 thighs. at 150 pounds, mind you. big thighs are beautiful. wish mine were like 28.
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post #15 of 128
4/14/10 at 8:22am
Quote:
Originally Posted by Rikkar501 View Post
And please, drop the 3x8-10 bullshit for fucks sake! Those programs are designed for pussies that care only about a pump and for "enhanced" professionals that have built up a substantial base of muscle mass.

Could you please elaborate on this one?
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