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Simply Shredded FAQ - Read before posting!13958

Frostshock private msg quote post Address this user
Simply Shredded Forum FAQ & Best Practices

1.0 Nutrition
2.0 Training
3.0 Diet & Supplements
4.0 Training Logs


Purpose of this FAQ is to share knowledge that helps members of this forum succeed.
Questions - comments talk to @Frostshock
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1.0 Nutrition

Q: How do I lose (cut) or gain (bulk) weight?


1. Determine “Caloric Maintenance”
2. Decide if you are Cutting or Bulking
3. Track calories using My Fitness Pal

Cutting: Caloric deficit. (-100 to -500 cals from your maintenance. The goal is to lose .5-1 pounds per week)
Bulking: Caloric surplus (+100 to +500 cals from your maintenance. The goal is to gain .5-1 pounds per week)

To minimize muscle loss during a cut you'll want to go into a deficit slowly - In contrast to minimize fat gained during a bulk you will want to go into a surplus slowly. This is covered in detail in the "In Depth FAQ"

Maintenance calculators:

- http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
- http://iifym.com/tdee-calculator/
- http://swole.me/calorie-calculator/

- http://www.myfitnesspal.com/
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Q: What is the best macro split (carbs, fats, and proteins)?

Members of this forum generally recommend a 50c/30p/20f split.

There is some flexibility here - some people prefer slightly higher fat intake - it’s most important to track your total calories so that your intake matches your daily caloric intake goal. Please note that MFP is calibrated to sedentary people so you’ll need to adjust the calculations to fit your own caloric and macro requirements. Just be sure that your Fat intake is >= 20% & <= 28% and Carb intake is >= 50%

General board consensus indicates that low-carb dieting and high protein diets are highly inefficient. For more info visit the “In depth FAQ”

In-depth Macro Calculation Guide:
http://forum.simplyshredded.com/topic/12308/a-how-to-calculating-your-macros/
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2.0 Training

Q: Beginner Training Programs

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

Ice Cream Fitness -
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

Elliot Hulse Beginner (PAGE 19) -
http://www.hulsestrength.com/videos/advanced5x5_finaltrue.pdf
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Q: Intermediate/Advanced Training Programs

PHAT -
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

5/3/1 -
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Push/Pull/Legs (PPL) -
http://www.aworkoutroutine.com/push-pull-legs-split/

http://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/

German Volume Training (GVT) -
http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html

West Side Barbell (WSBB) -
http://startingstrength.wikia.com/wiki/Basic_Westside_Barbell_Template
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3.0 Diet & Supplements

Meal Timing -

Meal timing is irrelevant. Get your macros and calories in at any point during the day
More info: http://www.simplyshredded.com/stoking-the-metabolic-fire-does-higher-meal-frequency-increase-metabolism-and-enhance-fat-loss.html
To further the point…
http://www.simplyshredded.com/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html

You can eat bread, fruit, pasta, white rice, whatever - A carb is a carb.
More info:
http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html
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Q: What are the best supplements?

While eating whole food is the best thing you can do for your diet, supplementation can help.

Supplementation suggestions:

- Multi-vitamin
- Fish oil (caps or oil, doesn’t matter)
- Creatine Monohydrate

Although it isn’t necessary, Whey Protein can be convenient for hitting high protein requirements.
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Q: What Creatine is the best?

Creatine Monohydrate - Though you may see creatine with fancy names and all kinds of claims, they all do the same thing and are absorbed the same way.
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Q: How to take Creatine.

Drink 5g of Creatine Monohydrate per day every day FOREVER. No cycling, loading, or sniffing required (sorry Scarface).

More info:
http://forum.simplyshredded.com/topic/7149/is-creatine-worth-it-for-a-model/ - Read the post by @Eknight
http://examine.com/supplements/Creatine/
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4.0 Training Logs

Q: What's a "Training Log"?

A Training Log is basically a thread containing your exercises and day to day thoughts, ideas, questions, and nutrition. Typical format for a Log is:

Age:
Height:
Weight:
Body fat% (Optional):
Bench: XXX lbs/kg (where XXX is your 1 rep max)
Squat: XXX lbs/kg
Deadlift: XXX lbs/kg
Experience Level: (Amount of time you've been weightlifting)
Goals:
Progress/Transformation/Starting reference photos (Optional)

Typical Content Format:
Day/Body Part being trained - Ex: "Chest day" or "5/3/1 Bench Day"
Exercise being done:
REPSxREPSxREPS x WEIGHT Where x simply means "by". Ex: 5 reps by 5 reps by 5 reps at 150 lbs = 5x5x5 x 150
Training Notes - Questions - Thoughts - Life Events - Nutrition

Start your Training Log now
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5.0 Body Fat Estimate

Q: What is my body fat percentage?




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For a more in depth FAQ:
https://docs.google.com/document/d/1RY-VCQNHP2gGwn7gge38VmVX4bzB-afxh2tx4sO_Pj4/edit?pli=1
Post 1 • IP   flag post
FiremanSi private msg quote post Address this user
Great post man, took a fair bit of time so well done.
Post 2 • IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi Thank you sir! Credit goes to @mikew as well for help editing and giving me the go ahead to even make it!
Post 3 • IP   flag post
SOLARSUPLEX private msg quote post Address this user
Shall this be locked and stickied?
Post 4 • IP   flag post
Frostshock private msg quote post Address this user
@SOLARSUPLEX Yessuh, @mikew's got a crazy schedule right now but the next time he's on it's getting stickied.
Post 5 • IP   flag post
cardinal private msg quote post Address this user
@Frostshock Brilliant. Thanks for putting this together mate!
Post 6 • IP   flag post
TyrannosaurusFlex private msg quote post Address this user
ALL OF THE REPS! I just hope people who are new take the time to read this stuff instead of posting the same questions over and over (and over) again.
Post 7 • IP   flag post
FiremanSi private msg quote post Address this user
Vitamin Recommendation for people who don't get a tremendous amount of sunlight...

Vitamin D3.

Log recommendations:

-Who you are? Real name?
-Where ur from??
-What got u into lifting?
-Current knowledge level on the body
-Qualifications?? Fitness or Other ??
(This can help if friends here have something off topic they can get some FREE ADVICE instead of paying for it.)
-Warm up routines.. if you have one and do u need one ??
Post 8 • IP   flag post
teewhat private msg quote post Address this user
Awesome thread man... someone should wife you!
Post 9 • IP   flag post
Highdeas private msg quote post Address this user
Great post, solid advice as usual
Post 10 • IP   flag post
Hamer93 private msg quote post Address this user
Frost shock just sits there like


Post 11 • IP   flag post
StyleOverConfurt7 private msg quote post Address this user
@Frostshock ////you put up some good info there, I actually learned something, today.
Post 12 • IP   flag post
Illadian private msg quote post Address this user
smoothly done i cant wait to see new folks argueing ur info x)
Post 13 • IP   flag post
NorIda private msg quote post Address this user
CARBS ARE YOUR FRIEND. If you're afraid of Carbs, read the links below!




http://forum.simplyshredded.com/topic/3699/page/1/carbs-dont-cut-em/

http://forum.simplyshredded.com/topic/7904/page/1/carbs-dont-cut-empart-deux/



I feel that these posts are needed, and since they weren't stickied themselves, I'm going to post them in the sticky!

Credit goes to EK
Post 14 • IP   flag post
eventheodds1 private msg quote post Address this user
Rock solid!

<3 SimplyShredded.
Post 15 • IP   flag post
Rawn private msg quote post Address this user
To calculate your BMR based on your total body weight (Harris-Benedict Formula) (if you want to do it manually)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
Post 16 • IP   flag post
SwoleAnimal private msg quote post Address this user
excellent thread guys. thank you for taking the time to put this together
Post 17 • IP   flag post
DEXchidera private msg quote post Address this user
Wow I wish this thread was here when I first joined the site. Would have been so much bigger by now
Post 18 • IP   flag post
GarryGordon private msg quote post Address this user
Thanks for the great info!
-Garry Gordon, Platinum Labs
Post 19 • IP   flag post
Iwanttobebig private msg quote post Address this user
Just have a listen guys to these chilled as fuuuuuuuuuuuuuark songs.

Mt eden - sierra leone (freshly ground remix)
Blue foundation - eyes on fire (zeds dead remix
Merce ft. Farisha - rain city
Memtrix - all you are (fuuuuaaarrkkking amazing brah)
Oceanlab - satellite (seven lions remix)
London grammar - wasting my young years (sound remedy remix)
Gemini - blue
Gemini - fire inside (mr fijiwiji remix)
Above & beyond ft. Zoe johnston - you got to go (seven lions remix
Mt eden - still alive
Mt eden ft. Sarah mclachlan - silence
Post 20 • IP   flag post
JHughes private msg quote post Address this user
Excellent. Glad to have found this site.
Post 21 • IP   flag post
Corkey private msg quote post Address this user
#FAQBrah
Post 22 • IP   flag post
Gacheru private msg quote post Address this user
There is some flexibility here - some people prefer slightly higher fat intake - it’s most important to track your total calories so that your intake matches your daily caloric intake goal.

How high can I go with fats?

Was thinking about going 0.7g per lbm. I realize it is a bit much but I like it during the day at work (some tea with fats).
Post 23 • IP   flag post
Baz047 private msg quote post Address this user
Thanks a lot for this, it makes it so much easier to have this thread as a reference point if I forget anything. Might even start a log soon just to keep things on track.

Much appreciated.
Post 24 • IP   flag post
jillianrae private msg quote post Address this user
Thanks for the thread! very informative
Post 25 • IP   flag post
Nes private msg quote post Address this user
Nice post helped me a lot.
Post 26 • IP   flag post
letsgetlean private msg quote post Address this user
Nutrition video series by 3DMJ!!! I found this super helpful!

http://youtu.be/GAvW6xBZjSk?list=PLYdkxp9hJ4i58l583rJV7r2LMAiYFJ9gm
Post 27 • IP   flag post
zakk private msg quote post Address this user
Thanks for putting this together! Great idea for a post.
Post 28 • IP   flag post
painisgrowth523 private msg quote post Address this user
Thank you!
Post 29 • IP   flag post
lancethedog private msg quote post Address this user
Hey first post here and just wanted to say thank you for some great info. Looking forward to following this site.
Post 30 • IP   flag post
337055 38 30
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