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The Start of My Change Anonymous
protein - 570 calories - 63 G (30%)
carbohydrates - 950 calories - 106 G (50%)
fats - 380 calories - 42 G (20%)

Total: 1900 calories - 111 G (100%)

Other Important Key Factors:
Fiber - 40 G
Salt - 2000 mg
STARTING-

Weight:
160 lbs.

Body Fat %:
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>> Anonymous
What's your goal?
>> Anonymous
Ratios are good, but you need more calories to support activities.

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength
>> Anonymous
You'd better lower those fat calories to < 10% unless you want cancer and arterial plaque.
>> Anonymous
>>358583

Wow, so do you get your nutrition advice from the Food Pyramid still?
>> Anonymous
>>358589
Yes, yes I do. No, wat? It's indisputable that in societies where people get fewer than 10% of their calories from fat, heart disease and cancer are nearly unheard of. When people from those countries move to somewhere like Fatmerica, they die of heart disease and cancer at the usual apalling rate for a high-fat–diet society. Do it, faggot. I dare you to lead a long and healthy life.
>> Anonymous
>>358594
>It's indisputable

You can't just declare something arbitrarily indisputable, you violently retarded cunt.
>> Anonymous
>>358574

my goal is to lose fat and gain muscle.


>>358583

and there is such thing as good fats. These will be the fats that I'll be using. But for the sake of you being right, I would compromise and change it to 10% fats, does anybody think this is a good idea?
>> Anonymous
>>358594
No sir, good fats are good fatss. Keep within your caloric needs and all the bad shit breaks down. Overdo it and the excess fat's gonna kill ya easy. Nubs from 3rd world countries come to the first world and overeat like crazy just cuz they can.
>> Anonymous
>>358605
Only if you throw that extra 10% to protein.
>> Anonymous
Here's a good workout routine OP (it's the one I use):

Monday - Neck/Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps/Forearms
Saturday - off
Sunday - off

(and by off I mean YOU FUCKING DO CARDIO, as well as the days you work out)
>> Anonymous
>>358604
What I'm telling you is that no matter how hard you try to prove me wrong, you will fail, because I'm right. This is a time saving measure for you.

>>358605
There's also such a thing as "too much of a good thing".
>> Anonymous
>>358611

Saturated fats are great for you if you exercise regularly. Prove me wrong.
>> Anonymous
OP HERE:
here's the edited version:

protein - 665 calories - 74 G (35%)
carbohydrates - 1045 calories - 116 G (55%)
fats - 190 calories - 21 G (10%)

Total: 1900 calories - 111 G (100%)
>> Anonymous
>>358611

no, too much would be like 40% or so, 20% is reasonable
>> Anonymous
>>358616
In what quantity?
>> Anonymous
>>358609

sorry O.P. I forgot to add Ab exercises, here's the improved chart:

Monday - Neck/Chest/Biceps
Tuesday - Abs
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps/Forearms
Saturday - Abs
Sunday - off


oh and another thing, MAKE SURE TO FUCKING STRETCH. WHEN YOU WAKE UP IN THE MORNING AND BEFORE YOU GO TO BED EVERY NIGHT!!
>> Anonymous
>>358624
40% would be way too much. 20% would be too much, but better than average. 10% is near-total elimination of heart disease risk. And that's nothing to sneeze at, considering heart disease is the #1 cause of death in America.
>> Anonymous
>>358641
Tell it to people on ketogenic diets. Healthy bastards.
>> UTi
>>358636

who the hell stretches before they go to bed and wake up? seriously
>> Anonymous
>>358646
Those have been popular for like, 5 years, max, and you'd have to try to do worse than the average person. Talk to me when you've got some data saying they have less heart disease than average.
>> Anonymous
>>358667

fine fag, fine.

Personally I like to stretch when I get up in the mornings because I feel stiff, and I stretch at night just for the fuck of it.

When do you suggest to stretch then hmm?
>> Anonymous
How do you guys eat so much protein and fiber? :<
>> Theodore Roosevelt !!J8LZ2zthmwi
>>358609
>Here's a good workout routine OP
>good workout routine
>good

it sucks.
>> UTi
>>358684
.....
>> Anonymous
>>358687

then Theodore, what would you suggest then?
>> Theodore Roosevelt !!J8LZ2zthmwi
>>358697
There's a plethora of better programs out there...either one of the 5x5s (Stronglifts, Bill Starr), Starting Strength, or a Pull/Push/Legs.
>> Anonymous
>>358712

OK, I'll check those out. Can you tell me what's wrong with my program though?

I mean, I make sure that I don't over train, I'm working out all the muscles, and if I plateau I just switch to a new workout.

So what's so sucky about it?
>> Theodore Roosevelt !!J8LZ2zthmwi
>>358721
You're not combining synergists(muscles that work together)...you'll get a better workout if you do.
i.e.
Chest/Triceps
Back/Biceps
Shoulders/Neck
Legs/Abs
>> Anonymous
Monday - Shoulders/Neck
Tuesday - Abs
Wednesday - Chest/Triceps
Thursday - Back/Biceps
Friday -Legs/Abs
Saturday - off
Sunday - off


How is this? Is it any better?
>> Theodore Roosevelt !!J8LZ2zthmwi
>>358739
Yeah, but I wouldn't recommend that kind of split until you're a fairly intermediate lifter.
>> Anonymous
>>358746

OK, I found this website:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I think I'll follow this.

Thank you for all your help
>> Theodore Roosevelt !!J8LZ2zthmwi
>>358748
Good choice. After a couple of months on Stronglifts I would recommend doing Starting Strength.
>> Anonymous
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>>358670

>Long term effects of ketogenic diet in obese subjects with high cholesterol level.

http://www.ncbi.nlm.nih.gov/pubmed/16652223?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=4&log$=relatedarticles&amp
;logdbfrom=pubmed

>Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women.

http://www.ncbi.nlm.nih.gov/pubmed/15941879?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubm
ed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=1&log$=relatedarticles&amp
;logdbfrom=pubmed
>> Anonymous
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>>358757

>>358757

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

"The food guide pyramid, informally known as the food pyramid, and formally titled the Improved American Food Guide Pyramid, was published in 1991 to replace the earlier food groups classification system. Since that time there has been an epidemic increase in type 2 diabetes which is now even afflicting a large and rapidly increasing number of children."

http://en.wikipedia.org/wiki/Food_guide_pyramid

Type-II diabetes happens as a result of overeating on carbohydrates, blunting the insulin response. It's a fat person disease. There are some outlier groups, sure, but hypertension and other related heart diseases are are intrinsically linked to obesity. Smoking, little exercise, and low fiber diets were the main causes of heart disease in the preceding decades before low-fat diets, but now over-consumption of carbohydrates combined with fats is the number one killer in America. Obesity isn't a disease itself per se, but its intimately connected to all the major disease deaths out there. Ever since the food pyramid was released, America became a fat fuck country. It espoused a low-fat diet. High fat, high protein, low carbs don't cause obesity. They cause people to lose fat. Are they maintainable over the long run? No. Is it more healthy than a low fat, high carbohydrate diet? Yes.