# Official noob links. Everything you need to know is right here.

Discussion in 'Fitness & Nutrition Archives' started by fatmoocow, Aug 16, 2003.

1. ### fatmoocowboredOT Supporter

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***NOTE - Members, please add more links if you find them resourceful. Any non-informative posts will be deleted in order to keep this thread as short and easy to read as possible. ~Mngmnt

Diet

Read this first http://forums.offtopic.com/showthread.php?threadid=616395 It'd be best if you ate "clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc etc). Also it is very important to drink plenty of water throughout the day, forget the sodas.

[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)

Where RMR = 10 x (LBM in lbs) + 500

And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)

TEF (thermic effect of food)= 10-15% X RMR

so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories

If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.

Your protien intake should be 1-1.5 grams per lb of lean body mass. For the above example this would be 150-225g per day.

You protien and calories for the day should be split into 5-6 smaller meals throughout the day.

Routines

Read this and pick a routine or an average of a few of them regardless of your goals http://forums.offtopic.com/showthread.php?threadid=593679 then go to http://www.exrx.net/Exercise.html and look up the exercises (they have animated gifs showing proper form and explainations of how to do everything).

Abs http://www.testosterone.net/html/body_123abs.html http://www.t-mag.com/articles/204abs.html

Bulking

Cutting

Are you fat?

To lose fat (hence get the fat off your abs so you can see them) you must bring in less calories than you are using in a day.
your body uses 12-16 times your bodyweight a day in calories, just sitting around. So for 200lbs it'd be somewhere upwards of 2400. Add to this the amount you burn working out or doing stuff (running off 300 calories means upwards of 2700) In order to lose weight you must undercut this number.

You cannot undercut it by too much (if the level is 2500, do not eat less than 2000) or your body will think it is starving and will lower the amount of maintence it does, making it harder to lose weight and meaning you lose more muscle mass as you cut weight. Generall it is advised that you Cut no more than 500 calories. If you are losing weight, eat 250 more the next week, if loss stops or weight gain happens, take 250 more off the next week.

http://www.johnberardi.com/articles/training/winning_2.htm

HIIT

If you are in shape, most people here would recommend you do HIIT (High Intensity Interval Training) where you work out at high intensities for short intervals (who would have imagined?)

http://www.musclemedia.com/training/hiit.asp

Interval training may increase cardiovascular endurence more than medium intensity slowmo cardio http://forums.offtopic.com/showthread.php?t=830386

Keto

or if you are in a bigger hurry you can try keto/atkins (don't do hiit and keto at same time). Some of the mistakes people make on keto include not getting enough fat, not getting enough calories, and eating to much protein. It is not necissary to do keto to lose weight. If you start eating clean and bring the overall carbs down to a reasonable level, you will do fine, it will just take longer.

http://www.c-k-d.com/
http://forum.bodybuilding.com/forum...p?s=&forumid=61
www.low-carb.org/faq

If you are skinny/fat bulk first then cut. It will be easier.

Working out at home

It's best to just suck it up and go to the gym, but if you can't: http://www.t-mag.com/nation_articles/237death2.html http://trainforstrength.com/workouts.shtml

You can also put together an excellent gym at home for very little money. All you really need is a good adjustable bench (decline and incline) and some dumbells which can all be had for < \$200. When you get more money you can add on a standard 300lb barbell set for < \$150 and a rack/cage for ??. Play it again sports usually has pretty good deals and they will negotiate. Garage sales are a great place to find equipment especially in August at college towns. An excellent cage can be made from 2x4's and some pipe for < \$75, link to come when mine is finished.

Go here and keep track of what you eat. This info will be helpful if you aren't getting the results you want and need advice http://www.fitday.com/ the have nutrition info, but you can get it here as well http://www.nutritiondata.com/

Ladies: You will not get bulky/large/muscular no matter what you do it's unpossible without steriods. Period. It is also impossible to shrink fat in just one part of your body Ie you can't "tone" your arms or stomach. You can only lose fat everwhere or nowhere. You can however, gain muscle in just one spot.

Guys: If you want to get bigger you must get off the machines and do compound barbell and dumbell exercises. Squats and Deadlifts are your number one priority.
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=164

Suppliments

And finally there is no magic pill or magic powder. It will take a long ass time to make real progress, however if you going to be around for a long ass time you might as well be in good shape.

If you have any questions about specific suppliments search or just read http://forums.offtopic.com/forumdisplay.php?f=92 and http://forums.offtopic.com/forumdisplay.php?f=16

If you do want suppliments go here

www.1fast400.com <-- Put Offtopic.com in the comments and you might get some free stuff, they usually have the best prices, and by far the best customer service

www.dpsnutrition.net
www.beyond-a-century.com
www.netrition.com/

GNC is overpriced. The stuff you get at the supermarket will probably taste like ass and be over priced as well.

If you search around you will get a feel for what brands most people use, so you don't buy something that tastes like ass and doesn't work.

Given that, chocolate Optimum whey is the favorite around here for the money (10lbs at a time).

My personal favorite is Nature's Best iso-pure chocolate + no sugar added nesquick + dairy ease or lactaide 2%. Iso-pure is hands down the best tasting stuff you'll find, but it's more expensive.

Creatine

What is creatine? http://forums.offtopic.com/showthread.php?threadid=338319 It's best to take pre or post workout with carbs (dextrose ie gatorade). Some creatine already has the carbs.

Can we leave this here so that the noobs will actually see it?

Just add anything else I'm missing. Mods feel free to add directly to my post to keep it clean.

Last edited: Nov 4, 2003

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4. ### SimpleSexy Beatch

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5. ### manwhosaysfagGuest

Basic NOOB Summary? *will delete if doesn't belong here*

There is no such thing as "spot reduction" i.e. you cannot do situps to burn away belly fat when you have armfat too, those situps will burn your arm fat too. You have to lose total-body fat.

To lose fat (hence get the fat off your abs so you can see them) you must bring in less calories than you are using in a day.
your body uses 12-16 times your bodyweight a day in calories, just sitting around. So for 200lbs it'd be somewhere upwards of 2400. Add to this the amount you burn working out or doing stuff (running off 300 calories means upwards of 2700) In order to lose weight you must undercut this number.

You cannot undercut it by too much (if the level is 2500, do not eat less than 2000) or your body will think it is starving and will lower the amount of maintence it does, making it harder to lose weight and meaning you lose more muscle mass as you cut weight. Generall it is advised that you Cut no more than 500 calories. If you are losing weight, eat 250 more the next week, if loss stops or weight gain happens, take 250 more off the next week.

If you are in shape, most people here would recommend you do HIIT (High Intensity Interval Training) where you work out at high intensities for short intervals (who would have imagined?)

Example: for 5 to 15 minutes (depending on what you can do), you sprint 30 seconds then jog 30 seconds.
This is supposed to raise your metabolic rate, thus increasing the amount of calories you burn while sitting on your ass for the next three hours.

They would also advise a serious weight program, if you can get access to a gym (if you can't, http://www.t-mag.com/nation_articles/237death2.html ). Since you probably haven'y lifted heavily before, you may gain muscle, even in a dieting situation, which will help you burn even more calories and look better as the bigger the muscle is, the more fat it can show through.

It'd probably be best if you ate "clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc etc) you can figure that out to some degree.

you're already drinking water, which is great, keep drinking water in large amounts, as it's just plain good for you.

I think everything above is correct, but I'm not the expert here, so if someone disagrees with me (unless they're telling you to take ephedra, DNP, test, and sprint in a plastic suit) they're probably right and I'm probably wrong.

6. ### fatmoocowboredOT Supporter

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Anyone have any good links for pilates or core exercises for me to add?

7. ### dark cloudNew Member

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Last edited: Sep 29, 2003

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9. ### fatmoocowboredOT Supporter

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Hey mods can we get rid of all the extra posts, they've all been added. kthxby

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