Cicero
July 20th, 2012, 04:40 AM
So I'm making this thread to help people who need advice on what diet would fit them best. Please no smart ass comments like "The best diet for me is the one I'm on now".
Weight Loss
The best way to lose fat, is a diet involving high protein and a calorie deficit. As teens, we have an advantage over anyone over 25. Our bodies need good, clean calories in order to help build us into strong men and women. Generally, what people do to cut body fat is either weight lift while eating more calories (we'll talk about that later) or they have a calorie deficit (eating less calories than we burn) with cardio. In order to calculate how many calories we burn daily, by just living and doing daily tasks, a doctor will be of assistance. But if your to lazy to see a doctor to know the exact number you burn. You can look up on a trusted site, and they can help you determine the daily calories you burn.
After we figure out our metabolism, you should cut calories according to how fast you want to lose fat. Fat equals 3,500 calories. So 1 lb. of fat = 3,500
Meaning we must burn a total of 3,500 calories. So if you want to lose 1 lb of fat in a week, you should cut 500 calories from what you burn daily. As teens, you shouldn't cut more than 300-500 calories per day.
Now comes the dieting, of what you should eat. Experts say a high protein diet helps fill you up, without filling you out. Carbs like vegetables are also a great low calorie snack, that will help fill you up. So a good, healthy diet should contain carbs, proteins, and fats. In order to lose weight, our body must have fat, eating fat is the key to survival. Fats come from foods like avocados or olive oil. They are higher in calories, more so than other foods, our diet should consist of (varies to each person) 35% protein, 45% carbs, and 20% fats.
Water is a very, very important aspect of dieting the healthy way. Upon waking you should drink 1-2 cups of water. Water helps to make you feel full, without over eating. A good way to avoid over eating, is to drink 1 cup of water 15 minutes before you eating, and another cup after you eat. Sometimes, your body confuses hunger with water, so with that trick I explained, you can avoid that confusion.
The worst thing you can do while dieting, is not eating or eating to less of calories. If you eat under 1,100 calories,vthats considered a crash diet. Which is extremely unhealthy and will cause damage to your body. The other problem with crash dieting, is that it is only temporary. Within a few days or weeks, the pounds will just come back.
Cardio is very important too. A great way to lose fat, is using the HIIT (High Intensity Interval Training). So basically, jog for 3 minutes, then run as fast as you can for 1 minute, and keep doing that for 15-30 minutes. Something people do that isn't always good, is getting into something their bodies aren't used to. Slowly build up to something, don't just jump head first.
Conclusion to Weight loss
Do not eat less than 1,400 calories (a general rule for teens) and eat well rounded meals, a high protein diet will aid in your quest for weightloss. Your diet (generally) should be 35% protein, 45% carbs, and 20% fats. Cardio is another key part to weight loss, so a great way is to do 15-30 minutes of HIIT. When figuring out your metabolism, do not take off more than 300-400 calories per day (everyone burns, typically, between 1500-2100 calories, if you exercise daily, the number increases to the 2,000-2,400 range).
Gaining Muscle
When your trying to gain muscle, and become as muscular as Taylor Lautner. The worst thing you could probably do, is eat under your calorie needs. Ask anyweightlifter and they will tell you that you should be eating 500-750 calories more than you burn. In order to get Pecs you must eat more. This is something, that I had trouble understanding, because I always thought you should eat less than you burn. When your trying to add muscle, you should eat as clean as possible. So if you must eat 3,000 calories a day, have only 500 of those calories be unhealthy, but the rest of those calories should be healthy fats, proteins, and carbs. When you eat more calories than you burn, you are creating extra muscle mass, the downside is, is that you're also creating a little bit extra fat.
When your eating extra calories than what you burn (ONLY WHEN COMBINED WITH WEIGHTLIFTING) that is called a "Bulk" or "Bulking". It's a very common term amongst weightlifters and bodybuilders. When your eating less than what you burn (bodybuilding term) it is called a "Cut" or "Cutting".
When bulking, your diet should consist of 40% proteins, 40% carbs, and 20% fats. To know your exacts you must determine your Macro-Nutrients (which you can find on your own).
The best way to gain big muscle, in little time. Is to do compound exercises like squats and dead lifts. Compound exercises, is when you work more thn one exercise. What you I'll read in fitness magazines, is its better to do isolating exercises, where you focus on that one muscle. Typically when they recommend something they recommend a supplement. The funny thing is, is that all the fitness magazines, is owned by mega. Suplement corporations. So they're secretly endorsing you to by their supplements. If you determine your macro nutrients, there is no need for supplements.
Supplements are there to give a little boost, that's it. They're not gonna change your life, or make you become Arnold Swarzeneger. They're only good for a little help. Isolating exercises make turning your body into tht dream body, much, much longer. So stick with compound exercises.
Conclusion to Gaining Muscle
Eat extra calories to gain extra mass. Diet should be high protein, 40% protein, 40% carbs, and 20% fats. Compound exercises give you that dream body faster, while giving you faster strength. Isolating muscles are only useful when your past the beginning stages of weightlifting. Bulking should last between 4-8 months or even longer, and depending on your body fat percentage, a cut should last any where from 1-3 months. Supplements are only their to assist or to give a boost to muscle building, they're not gonna change your life or make you get a Taylor Laugtner body faster. One last thing, it's better to be muscular with abs, than skinny with abs. Any guy who weightlifts seriously, would laugh at someone who thinks he's cool, with abs who's skinny.
BMI vs Body Fat Percentage
Ask anyone who weightlifts and they're ginna tell you that your body fat percentage is the only thing that matters. BMI (Body Mass Index) only tells you what you are compared to others. Body fat percentage tells you what you are, based off of your fat. According to BMI, Arnold Swarznegger was considered Obese, when in fact, he had between 5-8% body fat (I don't know the specific %). So the conclusion, is that the body fat percentage is more important than BMI, especially if your aiming to get abs. If your a guy aiming for abs, you should aim below 12% body fat, typically.
Supplements
As I've said, supplements are only an aid in weightlifting. I'm sure your wondering, what supplements would be great for muscle gain and working out.
Well, a caffeine supplement is great for energy pre workout. It will help give you the energy, which you other wise might not have. Whey Protein is s great supplement after your workout, but truthfully, it doesn't matter much what you have after a workout. As long as you meet your macronutrients your perfectly fine. Whey protein can help decrease soreness time, and help speed recovery. Every time you workout, you should a full days worth of rest and 7-8 hours of sleep. Creatine (which some may not be able to have) is like a natural steroid, which is usually found in red meats like steak. It wil help increase size and strength (only slightly).
Well, that's it. I hope I've helped some of you out. I am learning new stuff everyday, just recently (within the last 1-2 months) I found out about proper muscle building. This is only a helpful guide, always consult your doctor before doing anything like weightlifting and going on a certain diet. If you have any questions just leave a comment :)
Oh and one last thing, if your interested in a gaining a lot of muscle, I'm currently doing the "Stronglifts 5x5 (http://stronglifts.com/blog/)" program. They say with this program, you can gain 25 lb. worth of muscle within the first year (which is a lot). If there are any errors, please send me a PM.
Weight Loss
The best way to lose fat, is a diet involving high protein and a calorie deficit. As teens, we have an advantage over anyone over 25. Our bodies need good, clean calories in order to help build us into strong men and women. Generally, what people do to cut body fat is either weight lift while eating more calories (we'll talk about that later) or they have a calorie deficit (eating less calories than we burn) with cardio. In order to calculate how many calories we burn daily, by just living and doing daily tasks, a doctor will be of assistance. But if your to lazy to see a doctor to know the exact number you burn. You can look up on a trusted site, and they can help you determine the daily calories you burn.
After we figure out our metabolism, you should cut calories according to how fast you want to lose fat. Fat equals 3,500 calories. So 1 lb. of fat = 3,500
Meaning we must burn a total of 3,500 calories. So if you want to lose 1 lb of fat in a week, you should cut 500 calories from what you burn daily. As teens, you shouldn't cut more than 300-500 calories per day.
Now comes the dieting, of what you should eat. Experts say a high protein diet helps fill you up, without filling you out. Carbs like vegetables are also a great low calorie snack, that will help fill you up. So a good, healthy diet should contain carbs, proteins, and fats. In order to lose weight, our body must have fat, eating fat is the key to survival. Fats come from foods like avocados or olive oil. They are higher in calories, more so than other foods, our diet should consist of (varies to each person) 35% protein, 45% carbs, and 20% fats.
Water is a very, very important aspect of dieting the healthy way. Upon waking you should drink 1-2 cups of water. Water helps to make you feel full, without over eating. A good way to avoid over eating, is to drink 1 cup of water 15 minutes before you eating, and another cup after you eat. Sometimes, your body confuses hunger with water, so with that trick I explained, you can avoid that confusion.
The worst thing you can do while dieting, is not eating or eating to less of calories. If you eat under 1,100 calories,vthats considered a crash diet. Which is extremely unhealthy and will cause damage to your body. The other problem with crash dieting, is that it is only temporary. Within a few days or weeks, the pounds will just come back.
Cardio is very important too. A great way to lose fat, is using the HIIT (High Intensity Interval Training). So basically, jog for 3 minutes, then run as fast as you can for 1 minute, and keep doing that for 15-30 minutes. Something people do that isn't always good, is getting into something their bodies aren't used to. Slowly build up to something, don't just jump head first.
Conclusion to Weight loss
Do not eat less than 1,400 calories (a general rule for teens) and eat well rounded meals, a high protein diet will aid in your quest for weightloss. Your diet (generally) should be 35% protein, 45% carbs, and 20% fats. Cardio is another key part to weight loss, so a great way is to do 15-30 minutes of HIIT. When figuring out your metabolism, do not take off more than 300-400 calories per day (everyone burns, typically, between 1500-2100 calories, if you exercise daily, the number increases to the 2,000-2,400 range).
Gaining Muscle
When your trying to gain muscle, and become as muscular as Taylor Lautner. The worst thing you could probably do, is eat under your calorie needs. Ask anyweightlifter and they will tell you that you should be eating 500-750 calories more than you burn. In order to get Pecs you must eat more. This is something, that I had trouble understanding, because I always thought you should eat less than you burn. When your trying to add muscle, you should eat as clean as possible. So if you must eat 3,000 calories a day, have only 500 of those calories be unhealthy, but the rest of those calories should be healthy fats, proteins, and carbs. When you eat more calories than you burn, you are creating extra muscle mass, the downside is, is that you're also creating a little bit extra fat.
When your eating extra calories than what you burn (ONLY WHEN COMBINED WITH WEIGHTLIFTING) that is called a "Bulk" or "Bulking". It's a very common term amongst weightlifters and bodybuilders. When your eating less than what you burn (bodybuilding term) it is called a "Cut" or "Cutting".
When bulking, your diet should consist of 40% proteins, 40% carbs, and 20% fats. To know your exacts you must determine your Macro-Nutrients (which you can find on your own).
The best way to gain big muscle, in little time. Is to do compound exercises like squats and dead lifts. Compound exercises, is when you work more thn one exercise. What you I'll read in fitness magazines, is its better to do isolating exercises, where you focus on that one muscle. Typically when they recommend something they recommend a supplement. The funny thing is, is that all the fitness magazines, is owned by mega. Suplement corporations. So they're secretly endorsing you to by their supplements. If you determine your macro nutrients, there is no need for supplements.
Supplements are there to give a little boost, that's it. They're not gonna change your life, or make you become Arnold Swarzeneger. They're only good for a little help. Isolating exercises make turning your body into tht dream body, much, much longer. So stick with compound exercises.
Conclusion to Gaining Muscle
Eat extra calories to gain extra mass. Diet should be high protein, 40% protein, 40% carbs, and 20% fats. Compound exercises give you that dream body faster, while giving you faster strength. Isolating muscles are only useful when your past the beginning stages of weightlifting. Bulking should last between 4-8 months or even longer, and depending on your body fat percentage, a cut should last any where from 1-3 months. Supplements are only their to assist or to give a boost to muscle building, they're not gonna change your life or make you get a Taylor Laugtner body faster. One last thing, it's better to be muscular with abs, than skinny with abs. Any guy who weightlifts seriously, would laugh at someone who thinks he's cool, with abs who's skinny.
BMI vs Body Fat Percentage
Ask anyone who weightlifts and they're ginna tell you that your body fat percentage is the only thing that matters. BMI (Body Mass Index) only tells you what you are compared to others. Body fat percentage tells you what you are, based off of your fat. According to BMI, Arnold Swarznegger was considered Obese, when in fact, he had between 5-8% body fat (I don't know the specific %). So the conclusion, is that the body fat percentage is more important than BMI, especially if your aiming to get abs. If your a guy aiming for abs, you should aim below 12% body fat, typically.
Supplements
As I've said, supplements are only an aid in weightlifting. I'm sure your wondering, what supplements would be great for muscle gain and working out.
Well, a caffeine supplement is great for energy pre workout. It will help give you the energy, which you other wise might not have. Whey Protein is s great supplement after your workout, but truthfully, it doesn't matter much what you have after a workout. As long as you meet your macronutrients your perfectly fine. Whey protein can help decrease soreness time, and help speed recovery. Every time you workout, you should a full days worth of rest and 7-8 hours of sleep. Creatine (which some may not be able to have) is like a natural steroid, which is usually found in red meats like steak. It wil help increase size and strength (only slightly).
Well, that's it. I hope I've helped some of you out. I am learning new stuff everyday, just recently (within the last 1-2 months) I found out about proper muscle building. This is only a helpful guide, always consult your doctor before doing anything like weightlifting and going on a certain diet. If you have any questions just leave a comment :)
Oh and one last thing, if your interested in a gaining a lot of muscle, I'm currently doing the "Stronglifts 5x5 (http://stronglifts.com/blog/)" program. They say with this program, you can gain 25 lb. worth of muscle within the first year (which is a lot). If there are any errors, please send me a PM.