[quote]That One Guy wrote:
Ah, but the final determining question still hangs, who shall take the momentous burden of writing the sticky to rule them all?[/quote]
If enough people would speak up to make sure it got stickied then I could have one up very quickly.
So do we want an all links sticky?
Or one that offers some basic advice written on how to begin?
[quote]mr popular wrote:
That One Guy wrote:
Ah, but the final determining question still hangs, who shall take the momentous burden of writing the sticky to rule them all?
If enough people would speak up to make sure it got stickied then I could have one up very quickly.
So do we want an all links sticky?
Or one that offers some basic advice written on how to begin?[/quote]
How about both, actually? We can get the link thing up quickly, and then take our time to make the other one a good one?
Your call.
Links sticky done.
Do you guys have any input or changes you make to the basic layout I discussed above as far as a “Beginners Start Here” type of bodybuilding sticky?
[quote]mr popular wrote:
Links sticky done. [/quote] Great. Come on guys, we want to see some more “sticky!” comments or this will never go anywhere. [quote]
Do you guys have any input or changes you make to the basic layout I discussed above as far as a “Beginners Start Here” type of bodybuilding sticky?[/quote]
Hmmmmmmm. Not sure. I’ll comment on it when you have a rough draft or something.
In the meantime, there was that Branch Warren vid thread I want to add to the link-thread…
[quote]Cephalic_Carnage wrote:
mr popular wrote:
Links sticky done. Great. Come on guys, we want to see some more “sticky!” comments or this will never go anywhere.
Do you guys have any input or changes you make to the basic layout I discussed above as far as a “Beginners Start Here” type of bodybuilding sticky?
Hmmmmmmm. Not sure. I’ll comment on it when you have a rough draft or something.
In the meantime, there was that Branch Warren vid thread I want to add to the link-thread…
[/quote]
You mean this one? Or was there another one that I missed?
[quote]Cephalic_Carnage wrote:
mr popular wrote:
Links sticky done. Great. Come on guys, we want to see some more “sticky!” comments or this will never go anywhere.
Do you guys have any input or changes you make to the basic layout I discussed above as far as a “Beginners Start Here” type of bodybuilding sticky?
Hmmmmmmm. Not sure. I’ll comment on it when you have a rough draft or something.
In the meantime, there was that Branch Warren vid thread I want to add to the link-thread…
[/quote]
Okay, here’s a rough draft for the diet section:
"START BUILDING MUSCLE
0. INTRO
This guide should be used as a simple starting point for people looking to build muscle and get into bodybuilding.
It will briefly cover the basics that you can use once you set a goal, to make a plan, and achieve it.
1. DIET
You need to be eating 5-6 protein rich meals a day (ideally 40-50 grams per meal). There is a lot of variety in choosing how you want to eat, but these are the basics you need to know, in order of importance:
Calories -
In order to gain muscle, you need to eat enough calories to gain bodyweight.
For most people, their bodyweight (in pounds) x 20 is a good starting point to get the ball rolling (metric: BW in kg's x 44), but it isn't necessary to "count calories" when bulking.
The aim here when building muscle is to gain at a rate of 3-5lbs every 4 weeks. If you're gaining too much, scale back the carbs or fats. If you're gaining too little or not at all, you need to eat more.
Protein -
The building blocks of muscle. Consume a minimum of 1 gram per pound of bodyweight, though most would recommend 1.5gxBW(lbs) as ideal.
Meat is the best source, especially red meat.
Protein powder is very useful, but don't neglect whole food sources.
Carbs -
Energy for your muscles.
Complex sources are the best (eg: oatmeal, brown rice, vegetables), but simple carb sources won't kill you if you aren't going overboard with them (eg: pasta, bread, white rice), and in fact unless you have a large disposable income, at least one simple carb source is probably going to be a daily staple in your diet.
Fats -
Necessary for any good diet. It's best to avoid trans fat whenever you can, but even saturated fat shouldn't be completely avoided. Best sources of fat come from things like red meat, fish, cheese, eggs, olive oil, and peanut butter.
Micronutrients -
It's good to eat a variety of fruits and vegetables. If you aren't able to eat a significant amount daily, consider investing in a multivitamin.
Water -
Pretty important stuff. Drink lots of it.
Bodybuilding on a lower budget:
If you have a Sams Club or Costco in your town, use it.
Buying meats frozen and/or in bulk, as well as things like rice and pasta (in bulk), will save you a lot of money.
Good bodybuilding foods that make it easy to get in calories and protein:
Eggs
Steak
Milk
Pasta
Peanut butter
Keep your diet simple, but don't stress out about how "clean" or "perfect" it is. Use common sense, and don't lose sight of what is actually important:
Am I gaining bodyweight, am I eating enough protein, and am I progressing in the gym?
A cheeseburger once in a while never hurt anyone.
There will be times where you have to force-feed yourself. If you want to grow, you need to just suck it up and eat even when you don't want to. We all have to do it."
Let me know what you guys think.[quote]mr popular wrote:
Cephalic_Carnage wrote:
mr popular wrote:
Links sticky done. Great. Come on guys, we want to see some more “sticky!” comments or this will never go anywhere.
Do you guys have any input or changes you make to the basic layout I discussed above as far as a “Beginners Start Here” type of bodybuilding sticky?
Hmmmmmmm. Not sure. I’ll comment on it when you have a rough draft or something.
In the meantime, there was that Branch Warren vid thread I want to add to the link-thread…
Okay, here’s a rough draft for the diet section:
"START BUILDING MUSCLE
0. INTRO
This guide should be used as a simple starting point for people looking to build muscle and get into bodybuilding.
It will briefly cover the basics that you can use once you set a goal, to make a plan, and achieve it.
1. DIET
You need to be eating 5-6 protein rich meals a day (ideally 40-50 grams per meal). There is a lot of variety in choosing how you want to eat, but these are the basics you need to know, in order of importance:[/quote]
Why limit the ideal range to 50 grams? I would state at MINIMUM 50 grams per meal and double-up pwo. Better to overshoot the ideal range than under do it.
[quote]
Calories -
In order to gain muscle, you need to eat enough calories to gain bodyweight.
For most people, their bodyweight (in pounds) x 20 is a good starting point to get the ball rolling (metric: BW in kg's x 44), but it isn't necessary to "count calories" when bulking.
The aim here when building muscle is to gain at a rate of 3-5lbs every 4 weeks. If you're gaining too much, scale back the carbs or fats. If you're gaining too little or not at all, you need to eat more.
[/quote]
Again, why limit it to 3-5lbs every 4 weeks? One month could very well be 8lbs and the next only 2lbs.
[quote]
Protein -
The building blocks of muscle. Consume a minimum of 1 gram per pound of bodyweight, though most would recommend 1.5gxBW(lbs) as ideal.
Meat is the best source, especially red meat.
Protein powder is very useful, but don't neglect whole food sources.
[/quote]
The minimum should be 1.5 grams per pound of bodyweight and ideally 2g x BW (if not more).
[quote]
Carbs -
Energy for your muscles.
Complex sources are the best (eg: oatmeal, brown rice, vegetables), but simple carb sources won't kill you if you aren't going overboard with them (eg: pasta, bread, white rice), and in fact unless you have a large disposable income, at least one simple carb source is probably going to be a daily staple in your diet.
[/quote]
There's very little difference between brown & white rice, and in regard to simple carb sources being cheap, oatmeal should be cheaper than bread or pasta. Vegetables, specifically green vegetables, should be treated entirely differently than the other carbs, because green vegetables should be eaten at just about every meal or close to it. Other carb sources, including fruit, should realistically be timed (i.e. breakfast, pwo, etc) and include a carb (only carbs... not all food!) cutoff in the few hours before bed to avoid excess fat gain.
Which reminds me the list of low GI vegetables thread should be stickied for diet.
https://tnation.tmuscle.com/free_online_forum/diet_performance_nutrition_supplements/list_of_free_veggies
[quote]
Fats -
Necessary for any good diet. It's best to avoid trans fat whenever you can, but even saturated fat shouldn't be completely avoided. Best sources of fat come from things like red meat, fish, cheese, eggs, olive oil, and peanut butter.
[/quote]
Fats from nuts (cashews, almonds), olive oil, fish oil, et al need to be stressed as the most important here. Fats from red meat, cheese, etc are usually plentiful in an omnivore's diet.
[quote]
Micronutrients -
It's good to eat a variety of fruits and vegetables. If you aren't able to eat a significant amount daily, consider investing in a multivitamin.
[/quote]
A multi-v should be considered regardless. If anyone can find the thread on tnation that listed the absorption ratings of several different multi-v's, that would be helpful to add, because most of the common multi-v's are crap.
[quote]
Water -
Pretty important stuff. Drink lots of it.
[/quote]
This is very important. At minimum one gallon of water to every gram of protein consumed per lb of bodyweight. For example, if you are eating 1.5g of protein x BW, drink at minimum 1.5 gallons of water per day.
[quote]
Bodybuilding on a lower budget:
If you have a Sams Club or Costco in your town, use it.
Buying meats frozen and/or in bulk, as well as things like rice and pasta (in bulk), will save you a lot of money.
Good bodybuilding foods that make it easy to get in calories and protein:
Eggs
Steak
Milk
Pasta
Peanut butter
[/quote]
I'd add ground beef, skinless chicken breast, cottage cheese, whey protein, olive oil, fish oil, cashews/almonds/pecans, oatmeal, rice, sweet potatoes, berries, spinach, cauliflower, and broccoli to this list of "good bodybuilding foods". Covers all the basics -- protein, fats, carbs, veggies.
[quote]
Keep your diet simple, but don't stress out about how "clean" or "perfect" it is. Use common sense, and don't lose sight of what is actually important:
Am I gaining bodyweight, am I eating enough protein, and am I progressing in the gym?
A cheeseburger once in a while never hurt anyone.
There will be times where you have to force-feed yourself. If you want to grow, you need to just suck it up and eat even when you don't want to. We all have to do it."
Let me know what you guys think.[/quote]
It's a good start, and hopefully others will add or comment as well.