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Anonymous
ITT: some basic /fit/ knowledge and links

Every person has a BMI (Body Mass Index), a scale used to assess whether person is overweight, average, underweight. It's fairly accurate in the beginning but tends to get inaccurate as body's muscle mass increases.

http://www.caloriesperhour.com/index_burn.php (BMI Calculator)

BMR is the amount of energy (calories) by someone during a day with almost no activity. This I think is the most important number for /fit/, from here you can accurately achieve your Weight-loss or gain goal in the coming weeks.

http://www.caloriesperhour.com/index_burn.php (BMR Calculator)

Just make things in prepective for weight loss /fit/, One pound of fat equals ~3,600 calories so to burn that off, reduce calorie intake and exercise. Obviously you can't cut 3500 calories from your diet or hurt yourself after hours of exercise. So best way is to aim 1-2 lbs per week, eat 20% less than your BMR x activity level. or eat about that percent more to gain if that's your goal.
>> Anonymous
Continued:

-Nutrition

Plan your diet with proper protein, carbohydrates, and fat portions

Some basic things...

1 g of Protein = 4 Calories
1 g of Carbs = 4 calories
1 g of fat = 9 calories

Most people break up their nutrition into those three main portion

40% Carbs
40% Protein
20% fat

Example: for 2000 calories everyday you breakup 2000 calories into 40C/40P/20F:

Protein in grams= 40% of 2000 = 800 cals (protein) or 800/4 = 200 g of protein
Similarly, 200 g of carbs and 45 g fat. Per Day.

200g protein sounds a lot right? not really. Most people don't bother with weighing food all the time you can easily remember most used ones
lets say

1 egg = 5 g of protein, 15 calories

100 g Chicken ,little less than one full chicken breast 130 g = 20 g protein, 120 calories

100 g of pasta = 50 g Carbs, 10 g protein and some fat, 300 calories in total

they are mostly RAW values once you cook them nutrient values change, fat down, protein up.


Foods that are high in proteins or carbs:

> http://www.nutritiondata.com/tools/nutrient-search


Same stuff but an excellent detailed nutrition article:

> http://www.bodybuilding.com/fun/idssports3.htm
>> Anonymous
Last one

-Supplements

Food should be the first source for athlets because it's cheap and nutrient rich.

-Weight gainers and weight-loss tablets are ripoffs, weight gainers are generally loaded with sugar. Things like Hydroxycut and Lipo-6 will not work if you're a lazy fuck.

If you work, travel and want to substitute protein get Whey protein powder, they are next best thing to egg. According to many studies your body absorbs protein very quickly after a workout, though it takes around 2 days for muscles to heal after workout. So make sure there's enough protein in every meal.

>PROTIP: Home made Weight Gainer

1 Cup oats (50 g Carb, 10 g Prot, 300 cals)
1 or 2 scoops whey protein (30 g protein)
1 tsp peanut butter (150 cals)
5 small fuit pieces (200 ish cals)

blend and serve


CHEAP places to buy supps:

US:
1. 1fast400.com (brand store)
2. trueprotein.com
3. bodybuilding.com

UK:
1. www.discount-supplements.co.uk (name brand)
2. www.myprotein.co.uk (i've used this and it's fine but unflavored, make sure you buy some flavor packs)


WARNING: Supplements will NOT work if you have a shitty diet and workout routine. read up articles and research on your own t-nation.com and bodybuilding.com are good
>> Anonymous
Hey, do you know if it's better to use the machines at the gym, or free weights? (dumbells and stuff)
>> Anonymous
>>10904
This was very informative. Thank you good sir.

>>10908
Generally free weights are better as they allow for a more natural range of movement. You're body wasn't built to use the machines.
>> Anonymous
>>10908

Majority of gym goers including me like barbells, dumbbells, Plyometrics since they normally use more amount of muscle groups

example deadlifts require traps on shoulders, deltoids i think, lower back, , Core, legs. this means the body has to do alot more than just one group.

I do use machines for workout lats (back) or legs press machine after squats.

So my advice is use both in the beginning and see from there. Don't forget to use correct form every time.
> http://www.exrx.net/Lists/Directory.html
>> Anonymous
>>10905

Whoa, whoa, whoa...40% carbs is what we call a little low. A good generic starting point is 30% protein, 55% carbs and 15% fat. If you find that carbs increase your weight too much, you can work your way down to 40% carbs, but DO NOT start out there.
>> Anonymous
I don't know about those calculators.

BMR/RMR says I need 3277/3055 calories.
Activities calculator says I need 3993 calories!

Apparently the job I work is quite strenuous and burns off 2000 calories in six hours!
>> Anonymous
>>10923

It's upto you though generally no one cares about protein it's mostly shitty carbs and fat.

however if you want some muscle get atleast 120% or more protein per body weight.
>> Anonymous
>>10960

If you are a big person it will be high though if you really want to know pay $20 at you fitness building they do the Body Fat percent test. when you signup they do it for free to get you to buy hours with fitness trainers.

try this one http://www.bmi-calculator.net/bmr-calculator/
>> Anonymous
i heard a general rule of thumb is multiply 10 to your current weight, and that is the amount of calories you need to eat to sustain your weight if you don't do any strenuous activities.
>> Anonymous
>>10960
you must be the fucking crocodile hunter.
>> Anonymous
Fact: Doing crunches will strengthen your core and help you lose weight fast.
>> Anonymous
>>11035
That's why I thought it was wrong.

Basically I maintain a salad bar at a buffet house, carrying up to 30 pounds of food to the bar (which is at the opposite end of the restaurant from where the food is kept) pretty much constantly.
>> Anonymous
BMI sucks. Use bf%
>> Anonymous
OH SHI- everyone read this
>> Anonymous
I normally go for 45 35 20, perfect for weight trainers.
>> Anonymous
>>11086
30 pounds is not heavy you fucking weakass faggot.
>> Anonymous
Anyone who sugguests BMI should be shot