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Bourke · 03-09-2014, 10:58 PM

natural animal fats are good, saturated fat is fine. Two of these equals 20g of refined sugar a day.
Be less interested in calories and more interested in the general quality of your food. This whole business about calories would really only make sense if the body was a simple machine of calories in-> energy out. Which it definitely is not.

By "gains" I assume you mean muscle mass? This means amino acids, dietary protein and a protein boost as well. Find a good quality WPI and an amino acid heavy pre workout that is light on the "rush". The rush is just a whopping great hit of sugar and b vitamins, you dont need it. Gains is as much about what you eat as what you lift. Ditch processed junk like flavored milk, buy the best quality real food you can afford. Pastured meat is far better than grain fed meat, fresh fruit and veg is better than packaged or frozen stuff. "Organic" is largely just a buzzword now, farms have found ways to get around shit and still get to use the label on their produce. Vary your proteins too, dont just eat nothing but steak. Other meats and even vegetables are good sources of protein and often help you absorb it better. You can get REALLY into the science of complimentary foods but so long as you are buying the best quality fresh foods you can afford and have decent variety in what you are eating you're doing a lot better than most.

Lift heavy but dont be constantly close to max weight, there is no substitute for reps. I would recommend Jim Wendler's book/ program 5/3/1. Stick to the program, use the "boring but big" program, with one or two assistance lifts thrown in each day. Do it for a year before you start messing with it. You'll be tempted to change it up, dont. Just stick to the program, there is a reason it is widely considered one of the most effective programs in the world.

03-09-2014, 10:58 PM
Bourke Confirmed User Industry Role: Join Date: Jul 2013 Location: Melbourne, Australia Posts: 529	natural animal fats are good, saturated fat is fine. Two of these equals 20g of refined sugar a day. Be less interested in calories and more interested in the general quality of your food. This whole business about calories would really only make sense if the body was a simple machine of calories in-> energy out. Which it definitely is not. By "gains" I assume you mean muscle mass? This means amino acids, dietary protein and a protein boost as well. Find a good quality WPI and an amino acid heavy pre workout that is light on the "rush". The rush is just a whopping great hit of sugar and b vitamins, you dont need it. Gains is as much about what you eat as what you lift. Ditch processed junk like flavored milk, buy the best quality real food you can afford. Pastured meat is far better than grain fed meat, fresh fruit and veg is better than packaged or frozen stuff. "Organic" is largely just a buzzword now, farms have found ways to get around shit and still get to use the label on their produce. Vary your proteins too, dont just eat nothing but steak. Other meats and even vegetables are good sources of protein and often help you absorb it better. You can get REALLY into the science of complimentary foods but so long as you are buying the best quality fresh foods you can afford and have decent variety in what you are eating you're doing a lot better than most. Lift heavy but dont be constantly close to max weight, there is no substitute for reps. I would recommend Jim Wendler's book/ program 5/3/1. Stick to the program, use the "boring but big" program, with one or two assistance lifts thrown in each day. Do it for a year before you start messing with it. You'll be tempted to change it up, dont. Just stick to the program, there is a reason it is widely considered one of the most effective programs in the world. __________________ AdultVoyeur.com.au Bourke @ AdultVoyeur.com.au