*.* 2014 General Fitness Thread *.*

[penguinz]

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[Silock]

Originally Posted by Simply Red

That's cool - honestly I feel totally lost as to how many calories to intake, daily.

I know we've been down this road in the older thread - I simply have forgotten the formula. Not sure it matters - but I'm 6' 1" -- 183 LBS - would like to add some additional muscle - but not interested in getting ginormous, or very big - Just want to add some more meat - and rip. I'm already on my way - but truthfully I'm not sure if I've been ingesting 2k cals. or 2,500 cals. - per day - but in the areana.

How can I find the right approach - and maybe, what should that approach be?

First, figure out how much you eat every day, macros and all.

Then, evaluate your goals. Are you losing fat? Are your lifts improving? If you aren't losing fat, and that's your goal, decrease calories. If you are more concerned about your lifts going up without adding a lot of fat, then increase calories by 500 per day for two weeks and see what happens. If your lifts go up but you put on too much fat, decrease the calories a little bit and track again for two weeks. It's really just a matter of dialing it in.

[Silock]

Originally Posted by ThaVirus

You guys argue about a lot of shit.

That's because there's a lot of shitty advice floating around out there.

[Simply Red]

Originally Posted by Silock

First, figure out how much you eat every day, macros and all.

Then, evaluate your goals. Are you losing fat? Are your lifts improving? If you aren't losing fat, and that's your goal, decrease calories. If you are more concerned about your lifts going up without adding a lot of fat, then increase calories by 500 per day for two weeks and see what happens. If your lifts go up but you put on too much fat, decrease the calories a little bit and track again for two weeks. It's really just a matter of dialing it in.

ok - cool - that's been my approach.

[Saccopoo]

Originally Posted by BigCatDaddy

To a point, yes. The big changes happen though when you clean up the diet. You can't out train a shitty diet.

That's the truth.

I think that whole "dirty bulk" thing is horseshit. Now there's some steriods for you right there.

Cutting out the alcohol was the single biggest change - at least for me as I have always ate pretty well (no fast food, lots of whole grain fiber, minimal sugars/transfats, etc.). It's amazing how that shit holds you down when you are trying to train/lift/build.

A three-week study that had men and women consume 30-40 g alcohol per day, showed a 6.8% reduction in testosterone for the men and none for the women at the end of the study-period. That's three beers a day for three weeks and a measly 6.8% reduction in testosterone for the men. What kind of an effect would you think a few beers on an evening once or twice a week would have? Hardly any.

For alcohol to significantly lower testosterone, you need to do some serious drinking. ~120 g alcohol, the equivalent of 10 beers, will lower testosterone by 23% for up to 16 hours after the drinking binge. If you drink so goddamn much that you are admitted to the hospital, you get a similar effect with a reduction of about -20%.

http://www.ncbi..nih.gov/pubmed/15166654

[Easy 6]

You don't have to cut out the alcohol, Sacc... just the KINDS of alcohol you drink.

Shot of whatever < a beer.

[Saccopoo]

Originally Posted by Silock

First, figure out how much you eat every day, macros and all.

Then, evaluate your goals. Are you losing fat? Are your lifts improving? If you aren't losing fat, and that's your goal, decrease calories. If you are more concerned about your lifts going up without adding a lot of fat, then increase calories by 500 per day for two weeks and see what happens. If your lifts go up but you put on too much fat, decrease the calories a little bit and track again for two weeks. It's really just a matter of dialing it in.

[Saccopoo]

Originally Posted by scott free

You don't have to cut out the alcohol, Sacc... just the KINDS of alcohol you drink.

Shot of whatever < a beer.

To the body, alcohol is alcohol regardless of what form it originates from.

[Hammock Parties]

how can scott free be so wrong in every post?

[BigCatDaddy]

Originally Posted by Saccopoo

To the body, alcohol is alcohol regardless of what form it originates from.

I'm thinking he is referring to the amount on empty calories in beer as opposed to a shot, not the "type of alcohol" so to speak. He will have to clarify that one.

[BigCatDaddy]

Originally Posted by Douche Baggins

how can scott free be so wrong in every post?

You obviously haven't seen his contributions to the Geno threads

[Easy 6]

Originally Posted by Silock

That's because there's a lot of shitty advice floating around out there.

If I gave Luv advice that didn't fit female physiology and you corrected it, then fine and I'm glad you did, for all of my experience, none of it involved womens studies.

But from a pure weight loss philosophy, every single tactic I mention is pure gold and you nor anyone else can take that away from me... I'm actually glad you corrected my assumptions about female physiology, but a mistake there doesn't negate the truth of how I operate from a mans perspective.

Low fat + strenuous effort = Winning

[Easy 6]

Originally Posted by BigCatDaddy

You obviously haven't seen his contributions to the Geno threads

Oh no, now I gotta do this again, dammit BCD... I don't give a flip if every fitness guru in America agrees, what I do works.

The common denominator is hardcore workouts.

[Easy 6]

Originally Posted by Saccopoo

To the body, alcohol is alcohol regardless of what form it originates from.

Bull. shit.

Beer carbs are much harder to work off than no carb vodka/vodka tonic shots... so, eat the baked potato with dinner and get those carbs, but don't take in empty beer carbs whenever possible.

So the so called experts want to pile on, it doesn't matter a bit, what I do works, it works quick and it has for years... most people who say I KNOW THE ONLY WAY are FOS.

[Silock]

Originally Posted by scott free

If I gave Luv advice that didn't fit female physiology and you corrected it, then fine and I'm glad you did, for all of my experience, none of it involved womens studies.

But from a pure weight loss philosophy, every single tactic I mention is pure gold and you nor anyone else can take that away from me... I'm actually glad you corrected my assumptions about female physiology, but a mistake there doesn't negate the truth of how I operate from a mans perspective.

Low fat + strenuous effort = Winning

Why are you so defensive? I wasn't specifically talking about you.

You train however you want. I don't give a ****. You do you. I only get involved if people ask my opinion or they're saying something that's totally wrong.

[Silock]

Originally Posted by scott free

most people who say I KNOW THE ONLY WAY are FOS.

NO ONE IS SAYING THIS BUT YOU