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Think and Grow Strong - Basic Lifting and Diet Info - Page 4

post #46 of 51
Quote:
Originally Posted by jarude View Post

The idea of this is to find out your BMR - basal metabolic rate. If your weight stays constant through this time, the average calorie total from the week should be your approximate BMR. If you wish to add mass, add ~200-500 to this number. If you wish to lose weight, subtract ~200-500 from this number.

Adding mass. Do not jump on the "rarrggh bulk diet" bandwagon, ala the "milk diet" or grossly overeating. Once you have eaten past your BMR, you aren't doing anything more than adding bodyfat, which is a pain in the ass to get rid of.

If your eating at your actual BMR and doing any kind of activity you'll be losing weight. What your really talking about here is a person's total daily energy expenditure (TDEE)
post #47 of 51
Thread Starter 
yes, you're correct.
post #48 of 51
Thanks for this thread jarude. Especially the 1/2 lb a week for beginners info. Just started reading Ferris book and was full of unreasonable expectations (2.5lb a week) and getting discouraged. Any usefullness to Glutamine on workout days? I find it very difficult to eat my necessary calories and protein because each meal makes me so lethargic (2-3 X usual size) and so, when I workout, I'm exhausted. I wait 1-1.5 hours after eating but feel like I'm still digesting and have no stamina. Having glutamine after workout feels like it helps my muscles recover (not feel week and shakey) in a shorter time.
post #49 of 51
Quote:
Originally Posted by corneliusparky View Post

Thanks for this thread jarude. Especially the 1/2 lb a week for beginners info. Just started reading Ferris book and was full of unreasonable expectations (2.5lb a week) and getting discouraged. Any usefullness to Glutamine on workout days? I find it very difficult to eat my necessary calories and protein because each meal makes me so lethargic (2-3 X usual size) and so, when I workout, I'm exhausted. I wait 1-1.5 hours after eating but feel like I'm still digesting and have no stamina. Having glutamine after workout feels like it helps my muscles recover (not feel week and shakey) in a shorter time.

The scientific evidence is iffy, but no harm in it so if you feel like it works then keep doing it. At the least you'd get some placebo effect out of it
post #50 of 51
Does anyone have any advice for what to look for in a basic gym for a beginner? I'm a skinny bastard interested in a starting strength routine, but it seems that most of the gyms in my area are geared toward fat mothers who want to watch FOX News while running on a treadmill. I'm 5'8'', 128 pounds, and I've never once lifted a weight outside my room so I feel somewhat intimidated attempting to deadlift for the first time in front of a bunch of body builders. At the same time I don't want to go somewhere that doesn't even allow squats (e.g., Planet Fitness). Ideally I would like to find someone experienced to train with so I don't injure myself. There is a Gold's Gym that recently opened near me that I might check out this weekend, but from their web site it seems all they offer is cardio classes and zumba.
post #51 of 51
squat rack with pullup bar, bench, barbells, weights

maybe a roman chair and bike
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