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Feb 17 2015 08:49pm

Food
When is the best time to workout? - morning evening or personal preference (dosnt matter when)
Should I eat before or after a workout? You should eat both before and after, even when cutting (about an hour before, if you eat right before you will probably throw up, I know I throw up if I don't eat, or eat too soon to working out - obviously pushing myself to that point)
I have no idea what to do in terms of food. how much do i eat? Your BMR is 1815. Depending on your activity level you should eat differently. I would recommend eating 3500+ if you are wanting to gain some mass since you are also burning calories.
what food should i eat? I would recommend chicken, brown rice, eggs, oats, greek yogurt, fruits and veggies, pb&j on dave's killer. While gaining you can probably be a bit more flexible and eat some burgers and what not
what foods should i stay away from? Stay away from fast food: https://www.youtube.com/watch?v=x5xXsdWRaFw

Sets and Reps
for bulking and cutting- how may sets/reps would you do
would u go for higher weight with less reps
or lower weight with more reps?

Starting out you might want to do starting strength or something similar.
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Joined: Sep 1 2007
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Feb 18 2015 12:03am
Quote (TWIZTIDxPIMP @ Feb 17 2015 06:49pm)
Food
When is the best time to workout? - morning evening or personal preference (dosnt matter when)
Should I eat before or after a workout? You should eat both before and after, even when cutting (about an hour before, if you eat right before you will probably throw up, I know I throw up if I don't eat, or eat too soon to working out - obviously pushing myself to that point)
I have no idea what to do in terms of food. how much do i eat? Your BMR is 1815. Depending on your activity level you should eat differently. I would recommend eating 3500+ if you are wanting to gain some mass since you are also burning calories.
what food should i eat? I would recommend chicken, brown rice, eggs, oats, greek yogurt, fruits and veggies, pb&j on dave's killer. While gaining you can probably be a bit more flexible and eat some burgers and what not
what foods should i stay away from? Stay away from fast food: https://www.youtube.com/watch?v=x5xXsdWRaFw

Sets and Reps
for bulking and cutting- how may sets/reps would you do
would u go for higher weight with less reps
or lower weight with more reps?

Starting out you might want to do starting strength or something similar.


hey thanks for the advice

also what is starting strength? havnt heard of it
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Feb 18 2015 10:42am
Quote (Braxton11 @ Feb 17 2015 03:42pm)
You said strength and mass for both high weight low reps and low weight high reps.


you will never isolate adaptations, you just prioritize them. even strength training will likely induce mitochondrial protein translation for a little bit in completely untrained individuals
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Feb 18 2015 11:13am
Food:
One of my personal favorites in terms of diet write ups and basic meal composition: http://ogrestrength.com/OSDiet.pdf Very thorough and referenced information is linked to scholarly sources.

Sets/Reps
Google some of the popular workout schemes and see what appeals to you; would start with a linear progression type layout such as starting strength or 5/3/1

Supplements
Creatine monohydrate, 5g post-workout each day. In terms of pre workout just stick to caffeine, you can get 200x 200mg caffeine tablets for ~$5 rather than paying $30+ per tub of some filler laden preworkout. Pick up some whey if you have issues consuming enough protein from whole foods; whey protein isolate>whey protein concentrate. (*Always look for WPI as first ingredient on label) In terms of other supplements research before you buy... Favorite meta-reference for supplements is www.examine.com
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