-- Weightlifting & Nutrition Thread -- v9.0 Optimized


Before you start any weight plan, you should probably spend a couple of weeks jogging or doing other sorts of cardio, and using some really light weights and doing a lot of repetitions. That way you will build your endurance, something you’ll need if you are to actually go for heavy weights and no more than 90 seconds rest between sets (the general recommendation). Also, using light weights to start off will let you get used to doing the proper motion. If you start off right away with tough stuff, and you end up doing it wrong, you’re not beneffiting as much. Quality over quantity. It’s better to use weight you can have good form with and do correctly, than to use a large amount of weight for an ego boost or bragging rights.

edit: not saying you don’t want to challenge yourself. Definately push it to the limit, just know what that limit is.


I just calculated my nutritional intake for the day, and here are the results:

cheese - 70
5g fat
2g carb
4g protein

eggs - 70 x 2
4g fat
1g carb
6g protein

juice - 110 x 2
26g carb
2g protein

bacon - 35 x 4
2.5g fat
2g protein

tuna - 60 x 2.5
1g fat
13g protein

mayonaise - 100 x 2
11g fat

bread - 60 x 8
.5g fat
12g carb
3g protein

pot pie - 400
23g fat
37g carb
10g protein

jelly - 50 x 2
13g carb

peanut butter - 190 x 2
16g fat
7g carb
8g protein

milk - 130
5g fat
12g carb
8g protein

-fat- 41%

-carb- 39.5%

-protein- 19.5%

-total calories-

Well, I’m meeting the caloric formula of “current weight * 18” in order to gain, but I’m getting the calories from the wrong area it seems. I had no idea I consumed that much fat. That frozen pot pie was unhealthy, as is my regular mayo. I should buy nonfat kind.


okay, most of the sources out there preach that to cut-up, your body must use up (external activity and internal functions combined) more calories than one consumes in a given day. i assume that the human body is smart enough to know when it’s getting less energy than it’s using.

what exactly does this mean? besides cutting up (by either fat or muscle shrinkage)…will you be feeling hungry all the time? (body’s way of saying it needs more energy), feel fatigued, etc.?


^ I’m not sure. I don’t think that’s accurate. In order to be cut, I believe you have to have a combination of muscle, and low body fat. I don’t believe you would have to burn more calories than you intake daily… like you said, I don’t think that would be good. You should probably be burning off most/all of your fat calories though, however that works. Cardio, and lots of it basically.

Don’t quote me on this, I don’t know the magic to getting cut yet. :wink: It shouldn’t be hard for me though, my metabolism is like an unstoppable freight train. I just need to get the muscle.

Question. I read from several sources that 55:30:15 is the ratio of carbs:fat:protein that you should strive for… but that getbig site says that’s the ratio of carbs:protein:fat. Is consuming as little as 15% fat healthy? Not to mention how hard that would be to consume that little fat.


Unfortunately, it isn’t. The body has weird mechanisms that you have to overcome. For example, dropping your cholesterol intake sharply, your body will start producing cholesterol on its own and you end up with higher cholesterol than when you started dieting.

The immediate effect of burning up calories than you eat will result in several things, among which you already mentioned. You feel more tired easily, you feel hunger more easily, etc. Of course, in losing weight you also put less stress in your heart and muscles, so long term effect would feeling less tired and less hungry.


If I remember correctly, the formula to losing weight would be to cut down 1000 calories (daily) from whatever diet you should be following based on your body mass index. This would result in approximately pound loss per week, given normal activities. The loss of 1000 calories also limits the resulting “binge” eating that results from dieters feeling hunger all the time.

For each 9.3 calories of excess enermgy entering the body, 1 gram of fat is stored.

55:30:15 Carb:protein:fat is approximately correct, at least for normal activity (“Dietary Guidelines for Americans”, US Deparment of Agriculture and Deparment of Health and Human Services). You are correct, however, in saying that different sources argue (the second book I picked up listed 45:14:45, which means 45% comes from fat).

Sorry, don’t have data for those in an body building regimen. In any case 15% fat is next to impossible to achieve unless you prepare all your food yourself. As for 15% fat being healthy, sure it is. The body has ways to compensate… and I actually have to look for a case where a person suffered a condition from lacking eating fat (will get back on it).


every time you cut you lose some muscle but if you exercise and eat right you lose less muscle and more fat, and no you won’t feel hungry if you’re eating as planned because you can always have a healthy snack i’m partial to jerky myself, really you’re eating more,because you have more then the usual 3 meals a day


If you lose muscle when you cut, should I be doing this “Brad Pitt routine?” Cuz I don’t have much muscle to begin with, I’m 130lbs. I have next to no fat as well, but still… Cuz at 20-30 reps a set (which I can’t even do that many yet), I would assume the main goal of this workout is to cut up.

Should I be doing heavier weights and less reps until I gain some weight/muscle, THEN switch to this type of workout? It’s all so complicated. :sad:


No. Generally speaking, you should keep the same rep and set scheme ALL the time. Doesn’t matter if you’re cutting or bulking. You should be using heavy weight and less than 10 reps all the time. More reps than that is for endurance training. Low reps build strength and mass.

The only difference between cutting and bulking is diet and cardio, the training should be the same.


at 130 you should be bulking but still make sure you watch what you eat because that and exercise is the different between gaining more muscle or gaining more fat


I remember there were some tips in one of the old threads about how to go about problems working out the chest. I haven’t made much progress lately.


Then you should change your routine a little bit. Incline DB presses are by far the best exercise there is for chest.

Or you could change your rep scheme. If you do 6-8 reps, you might want to aim for 10. You’ll definately feel a difference.


OK, I thought it over for the past week
I’ve finally decided and realized who had the perfect body (Not intended to sound gay)

Its perfect, plus its just the right size for chinese ppl (not too big or small)
BUT, how can i achieve this??? Any special rountine?


only if you plan on training like bruce lee he was known to train up to 14 hours a day, i would tell you just find a good workout program you like and follow and just watch what you eat


Heres perfect.


crouching tiger…without steroids it’s gonna take you a long fuckin time to gain 40 pounds of muscle…I’d say with the way u describe ur metabolism ur looking at at least a couple years.

Also people gotta realize that 67% of what u look like is what you eat…if ur not taking in enough protein in a given period of time u might just be wasting ur time in the gym…

Another reason u should eat like 6 meals a day is so ur body can actually use all the protein you give it…I wanna say most people’s bodies can’t really take in more than 35-40 grams of protein at one sit in…and you really should be aiming to take in a gram of protein for every pound you weigh.

Also…some proteins are better and more “complete” than others…and that’s why I drink a couple protein shakes a day…You guys may already know this but one of the most perfect, naturally occuring protein is egg whites…boil some eggs…peel the whites off…season em with a little salt and pepper and go to town.

I weighed 145 in high school and am now at almost 170

And about getting cut…unless ur pretty overweight…the muscle mass you put on will help metabolize fat tremendously…but you can also try staying away from salts and stuff with sodium cuz without the water weight you’ll see a big difference and ur skin will look a little thinner.


Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven’t gained maybe more than a pound yet, there is actually a slight noticable difference.

While I’ve settled on a good routine, I’m still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.

This is my routine:

Barbell Benchpress 3x8
Dips 3x8
Standing Military Press 3x8
Side Lateral Raises 3x8

30min cardio

Wide-grip Chins 3x8
Bent-over Barbell Rows 3x8
Barbell Curls 3x8
Dumbell Shrugs 3x8

30min cardio

Squats 3x8
Stiff-legged Deadlifts 3x8
Calf-Raises 4x8
Decline/Weighted Crunches 3x20


30min cardio

My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:


You really need to add more to that routine. I see almost no isolation work there, and way too many sets to stimulate your muscles.

For chest alone, I’d do at least 9 sets. 8 for quads, 4 for hams, 5 for calves, 6 for tricep, 6 for bicep, 4 for each head of the shoulder, 6 for traps, 8 for lats and middle back, 4 for lower back.


that’s a decent workout I guess…I notice ur not doing any kinda incline press and that’s essential…You’ll also want to throw in a decline press exercise as well…dips do hit the very bottom of ur chest, but only ever so slightly.

Other than that…ur hittin the major muscle groups, but after about another month…u should seperate ur muscle groups into different days and start to REALLY tax them…cuz that’s the only way ur going to put on some mass…I’ve been at this a couple years off and on but this past 6 or 7 months I’ve gotten serious and alot more hardcore. Here’s my weekly routine…but I can already here the naysayers tellin me I’m over training

Day 1: Chest and Tri’s

dumbell press
Incline dumbell press
dumbell flies
hammer strength decline press
cable cross decline flies
tricep pull downs
curl bar nosebreakers
dumbell kickbacks

Day 2: Back and Bi’s

Pull ups (ABSOFUCKINLUTELY necessary)
wide grip lat pull downs (in front of neck to simulate a pull up motion)
more lat pull downs on a different machine and slightly closer grip
Don’t know what this is called but u take a dumbell and lay over a flat bench and hold it out and let it go back behind ur head and pull it back up over u…(this is sposed to stretch ur ribcage out while workin ur lats at the same time)
One arm dumbell rows
Seated rows with a different grip
dumbell curls
concentration curls with a curl bar
hammer curls with cables.
Sometimes a couple exercises for forearms too here of late.

Day 3: Shoulders and traps

seated dumbell military press
military press on a cybex machine
lateral raises
frontal raises
I hit the rear delts on a machine for flies, u just turn around and do reverse flies…and I down set those
barbell smilies
side shrugs with dumbells
frontal barbell shrugs (be sure to roll the weight each rep and hold to make sure u hit the back of ur traps too)

Day 4: Legs

Squats on a smith machine
Leg press
Leg extensions
6 sets of reverse curls for hams on two different machines
6 sets of calf raises on two different machines…one seated and one standing.

(Sometimes) Day 5: Either Chest again or Bi’s/Tri’s

Repeat chest workout

Or do 9-12 sets each of whatever I feel like doing for bi’s and tri’s

I also try to do abs at least 3 times a week whenever I can.


Hmm, I cut down my routine because I was previously “overtraining.” I don’t really know what kind of isolation work I should be doing right now, nor how I would add any in without overtraining once again.

Not only that, but I’m usually too wasted after that to do any remaining isolation exercises: On Mondays, after benches and dips, I don’t really have anything left in my chest for another exercise, and barely enough left in my triceps for a military press. The only reason I even do laterals is because I feel my shoulders are by far my weakest area, so I figured I could work them a bit harder than everything else. Wednesdays, my biceps are pretty worked after the chins and rows, so all they have left in them is enough for some type of curls. I had originally settled for concentration curls, but was advised to go for barbell curls. On Fridays, my legs DEFINATELY won’t be doing any extensions after squats. I might could get in some leg curls, but the SLDL’s seem to work my hamstrings pretty good anyway.

The reason I have the days split up like they are is due to what muscles are synergistic to the rest. Chest/tris/shoulders all get worked together, as do back/bis. My routine is basically a traditional push/pull/legs routine. I think I would prefer a four day routine, giving shoulders/traps their own day apart from chest/tri, but I was again advised against that, being told that unless my shoulders are already becoming defined, they shouldn’t get their own day. And as I already stated, my shoulders being my weakest point, they are far from defined right now.

If you want to lay out a workout plan for me Romie, feel free to heh. But every time I try to add in an isolation exercise, I start to feel like “well if I’m isolating this, why not isolate that?” And before I know it I have 15 exercises per session lined up, and I’m back in the overtraining boat again.

As for chest, I do probably need an incline in there… I was planning on swapping it out with the flat bench after a couple months when I change my routine up a bit. But dips feel like they hit my chest pretty hard, particularly if you cross your feet behind you and lean forward. I certainly didn’t see the point of dips and decline presses, so I opted for one over the other.


Any thoughts on that Romie/MagnusMadness? As another example, today was back/bicep day, and my biceps literally couldn’t do another curl near the end of my third set of BB curls. Chins and BB Rows were already taxing my biceps, and curls finished them off.