Bankers: Try This Diet

As many of you know, banking is hard on the mind and soul, but in its most brutal and unnerving form: it wrecks your body. Whether you're on Seamless, ordering in, or getting reimbursed for all of your meals, the fact of the matter is that it's difficult to pass up on that delicious steak -- every single day -- when you know you aren't paying for it.

But pass up you must, or in a year when you head in for your physical, the doctor will wonder whether the nurse pulled up the right chart.

Here's one way to do it: eat literally nothing. That's right -- nothing.

How I Stopped Eating Food.

Now I'll be the first to admit, I think these sort of "diets" are pretty cool.

Once upon a time in college, I went for the 7-day fast. Everyone thought I was nuts, and claimed that the "detox diet" was a hoax. Indeed, there isn't a whole lot of science behind it -- but think about it conceptually: no food means the body must go into overdrive to survive, thereby burning off a lot of extra nonsense that it doesn't normally need to burn off. Makes PERFECT sense.

Anywho, I digress, but I did make it through the 7 days, and it was probably the most difficult thing I've ever done -- by day 4 I wasn't sleeping because my body was telling me to hunt and/or gather stuff to sustain.

This diet definitely got my attention, even though I think the guy is exaggerating some points. Probably a lot of points.

Anyway, this isn't a thread about starving yourself so much as it is a thread about trying to maintain a healthy diet while all of your meals are catered/out and comped. This is no easy feat, and I dare someone out there to try the food-less diet while working 16-hour days -- sounds like certain death (or at least a hospital visit)...challenge accepted?

Other than the big pink elephant in the room: exercising, what else do you guys out there do to maintain a healthy lifestyle while working?

I like to get up and go outside a few times a day, just to get some fresh air and get the circulation going. It's a great way to pass 5 minutes and a good way to get some (minimal) exercise. I also try to drink a ton of water -- generally over 1 gallon per day -- though that doesn't come without the requisite bathroom break every 40 minutes. Hey, I can still use my BlackBerry on the way to and from the bathroom -- don't look at me like I'm a slacker!

Let's hear it health-conscious bankers -- what's the plan? Salad every night (note: most restaurants salads are horrible for you)? Bring food from home?!?!?!?! (who the hell does that??)

Comments (263)

Mar 25, 2013

so in conclusion, do you think the diet made you healthier? any noticeable effects in your health? would you do it again if work etc wasn't a factor?

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Mar 25, 2013

As a person who knows a lot of the science behind healthy nutrition and eating habits, this could be the stupidest thing I've ever read.

Mar 25, 2013

can't approve this.

if you don't know how to eat healthy, just subscribe yourself to some fitness bodybuilding trainer/internet-star and begin your transformation.

unless you constantly work 120h/week, you can find some time to pack the muscles and be healthy in general.

Mar 25, 2013

the fuck. are you serious with this? you know your body shuts down (survival mode) and starts trying to retain as much fat as possible when you start starving yourself, right?

Mar 25, 2013

Banking is hard on the body --- solution --> starve yourself.... right

Mar 25, 2013

Don't agree with your suggestion, but do agree with the point that it is hard not to balloon in IB. Too often have I been like, "I'm still full from that lunch, but I have $X to spend and I want to spend all of it so I'm getting a feast." And then I do that for like 10 days in a row. And now I'm huge, but not in a good way -- time to go buy new suits.

Mar 25, 2013

No food? You need to eat least eat once or twice a day for your brain to even function with proper proteins and carbohydrates, especially in the IB environment, hopefully the people reading that shit you wrote take it with a grain of salt.....

"Do you like Huey Lewis and the News?"

Mar 25, 2013

Everyone knows that the only tried and true method to losing weight is eating less calories than you burn in a day. For me, without exercising, it's right around 2000 calories.

Also, I shop the walls of the grocery store (i.e. refrigerators are on the exterior of the store). Eating everything fresh is the best way to stay healthy with minimal exercise.

Mar 25, 2013

Stupidity is the word I would use to describe this.

I think everyone else has covered the basics of why though

Daily intermittent fasting is a fantastic dieting method and can be done to get excellent strength gains. Fasting/starving is moronic.

Mar 25, 2013
yeahright:

Stupidity is the word I would use to describe this.

I think everyone else has covered the basics of why though

Daily intermittent fasting is a fantastic dieting method and can be done to get excellent strength gains. Fasting/starving is moronic.

This. Intermittent fasting (eating in an 8 hour window) is great. It helps with insulin sensitivity, nutrition partitioning, etc. I direct you to http://www.leangains.com/2010/04/leangains-guide.html if you are interested.

A once or twice weekly 24 hour fast is also fine.

But a 7 day fast? Arguably worse than those hollywood juice cleanses (yay, let's live off fructose and water for a week!). You will lose muscle mass. And you will lose a lot more muscle than fat, unless you are strength training (are you really going to work out after not having eaten for 4 days?).

If you want to try an extreme diet, do a protein sparing modified fast. Basically a low carb, low fat diet at

Mar 25, 2013

You know when you starve yourself...while not only feeling like absolute shit...your Thyroid downregulates...drastically slowing your metabolism. There is good science behind intermittent fasting...regular fasting not so much.

Please don't quote Patrick Bateman.

Mar 25, 2013

While it's considered optional for most of us, sleep is another huge factor in regulating weight gain / loss. Can't recall off the top of my head, but when our body is sleep deprived, we produce excess amounts of a certain hormone that encourages fat retention and vice versa.

Best solution for bankers is probably to control your diet - when you're sitting down to a meal, about a third of your plate should be lean meats, a third should be veggies, and a third can be NON-refined carbs (brown rice, etc.). One meal a week (usually Sunday brunch or lunch), I pig out on chips / pizza / ice cream which makes it easier to eat healthy during the rest of the week. In terms of exercise routine, do some circuit or interval training (look at crossfit.com for workout ideas / videos or just search crossfit or rich froning on youtube). You can bang out these workouts in around 30 minutes the vast majority of the time. You've got three days on the weekend (including Friday night before you go out) so no reason you can't be hitting the gym like 3 - 4 days a week (I usually manage Monday, Wednesday, Friday, and either Saturday or Sunday). Cheers

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Mar 25, 2013

I fast everyday for at least a couple of hours in a row.

Mar 25, 2013

Not eating is detrimental to your long term physical health.

Personally, I follow a ketogenic diet, which allows for a little wiggle room on the weekends and helps keep the bodyfat down. It's not for everyone, but it works well for me and it gives me tons of energy. My diet is very bland and boring though, and I most commonly eat only the following during the week: peanuts, peanutbutter, protein powder, chicken, eggs, tuna, salad/greens, and diet soda (which I know is not the best). Weekends are much less strict.

Mar 25, 2013
idragmazda:

Not eating is detrimental to your long term physical health.

Personally, I follow a ketogenic diet, which allows for a little wiggle room on the weekends and helps keep the bodyfat down. It's not for everyone, but it works well for me and it gives me tons of energy. My diet is very bland and boring though, and I most commonly eat only the following during the week: peanuts, peanutbutter, protein powder, chicken, eggs, tuna, salad/greens, and diet soda (which I know is not the best). Weekends are much less strict.

I had a buddy who was all about that...he had to drop it after his annual physical because his doctor said according to his blood work it was really taxing his liver. Once, he stopped...everything went back to normal. If it works for you..great, just be cautious.

Please don't quote Patrick Bateman.

Mar 25, 2013
DBCooper:
idragmazda:

Not eating is detrimental to your long term physical health.

Personally, I follow a ketogenic diet, which allows for a little wiggle room on the weekends and helps keep the bodyfat down. It's not for everyone, but it works well for me and it gives me tons of energy. My diet is very bland and boring though, and I most commonly eat only the following during the week: peanuts, peanutbutter, protein powder, chicken, eggs, tuna, salad/greens, and diet soda (which I know is not the best). Weekends are much less strict.

I had a buddy who was all about that...he had to drop it after his annual physical because his doctor said according to his blood work it was really taxing his liver. Once, he stopped...everything went back to normal. If it works for you..great, just be cautious.

Yeah, I could see how eating this diet improperly could really mess you up. Last time I had a physical (last year), everything seemed in good order, and I have been following this diet on/off for about 3 years now. I should probably get another physical to be sure I'm still firing on all cylinders. Thanks for the reminder.

Mar 25, 2013

The key is portion control. Eat small meals throughout the day. When you order out, you dont need to finish the meal in one sitting, just save some for another day or later in the day

Mar 25, 2013

Do you even lift?

Mar 25, 2013

Look up intermittent fasting. I've been doing it for a while and it's been doing pretty well for me, and I waste less time eating because I can only eat during a specific time interval.

Mar 25, 2013

If you want a real hardcore diet, try the macrobiotic diet. It's nothing but grains and vegetables. Some people even claim that it helps fight cancer.

Now I'm not an advocate for it nor do I claim that it's anything special, but I know a guy, with cancer, who did it and lost over 60 pounds in two months. The disease? Gone.

"I'm going to make him an offer he can't refuse."

Mar 25, 2013

9-10 am: bacon egg and cheese on bagel if tired / hungover otherwise 3-egg omelette
12 pm: green juice
1:30 pm: go out for fast casual meal with lots of meat and carbs (chipotle, dig inn, fresh & co.)
4 pm: greek yogurt
7 pm: salad with extra meat or chicken
10 pm: protein shake, string cheese

also consuming roughly 100 oz of water throughout day

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Mar 25, 2013

9-10 am - banana with greek yogurt and granola or a bowl of cereal
12-1 pm - crapshoot. go with coworkers to grab anything from a salad to a sit down restaurant meal.
3-4 pm - snack on a granola bar, some fruit, nuts or cheese stick
7-8 pm - for the exception of taco tuesdays, usually baked or grilled chicken with rice/quinoa/veggies
10-11pm - greek yogurt and protein shake

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Mar 25, 2013

Interesting on the protein shake at night. What's the thought process on that? I have dinner high protein low carbs every night around 7-8 but get hungry again around 10:30 or 11.

Mar 25, 2013

Casein is protein specifically designed to be slowly digested overnight, so if you're short on your daily protein intake, it's perfect for a late snack.

Mar 25, 2013
CorpFinanceGuy:

Interesting on the protein shake at night. What's the thought process on that? I have dinner high protein low carbs every night around 7-8 but get hungry again around 10:30 or 11.

I drink a cassein protein shake right before bed as it's a slow dissolving protein which will release protein into your body throughout 6-8 hours over the night, whereas whey protein immediately hits you, which is why that's great post workout.

Trust me, my worst time is trying to sleep (because I'm fucking starving). I've heard having a banana + scoop of protein helps. But then other people say banana's are high in carbs and are terrible for you right before bed. So who knows to be honest.

Mar 25, 2013

Breakfast: 7.30am - porridge with milk, greek yogurt, 2 kind of fruits (usually one of banana, apple, blueberries, pineapple, mango) + orange juice
After gym: ~9am protein shake+ banana or mc sausage and egg
If no gym day, then just sth random like a fruit or a yogurt pot on the way to work
Around noon: Full lunch like pasta, chicken+rice, chinese, greek, indian, whatever / most of the time just a quick sandwich
4pm: Fruit or yogurt pot
7.30pm: Salad with meat / chicken / tuna / shrimp

Throughout the day I usually eat a few fruits as snacks which are provided everywhere in the office.

Mar 25, 2013
above_and_beyond:

Breakfast: 7.30am - porridge with milk, greek yogurt, 2 kind of fruits (usually one of banana, apple, blueberries, pineapple, mango) + orange juice
After gym: ~9am protein shake+ banana or mc sausage and egg
If no gym day, then just sth random like a fruit or a yogurt pot on the way to work
Around noon: Full lunch like pasta, chicken+rice, chinese, greek, indian, whatever / most of the time just a quick sandwich
4pm: Fruit or yogurt pot
7.30pm: Salad with meat / chicken / tuna / shrimp

Throughout the day I usually eat a few fruits as snacks which are provided everywhere in the office.

excellent diet. Assuming you're a rather lean guy or trying to bulk up? Only saying so because of the carbs in diet. Otherwise, I love this regime. Wish I could do something like this. Unfortunately, I'd become a balloon in less than a month. For some reason my body retains carbs like a machine.

Mar 25, 2013

9:00am: 3 slice of turkey/ham with cheese and 4 piece of crackers (22-24 g protein)
10:00 am: tea or coffee
1:00 pm: lunch that I made (chicken/ground turkey/ground beef/ pork chops + veggie/beans) (30-35 g protein)
6:00 pm: dumplings (1.5/1)* serving of 300 calories 30-40 carb 17 protein
10 pm: protein shake (50-60 gram of protein)
12:00 am vitamins + fish oil

Best Response
Mar 25, 2013

Kid eats dumplings every night. What a legend

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Mar 25, 2013
LeverageMill:

9:00am: 3 slice of turkey/ham with cheese and 4 piece of crackers (22-24 g protein)
10:00 am: tea or coffee
1:00 pm: lunch that I made (chicken/ground turkey/ground beef/ pork chops + veggie/beans) (30-35 g protein)
6:00 pm: dumplings (1.5/1)* serving of 300 calories 30-40 carb 17 protein
10 pm: protein shake (50-60 gram of protein)
12:00 am vitamins + fish oil

just out of curiosity, why the dumplings for dinner and not lunch? Wouldn't it be better to get the carbs in earlier in the day?

Mar 25, 2013
LeverageMill:

9:00am: 3 slice of turkey/ham with cheese and 4 piece of crackers (22-24 g protein)
10:00 am: tea or coffee
1:00 pm: lunch that I made (chicken/ground turkey/ground beef/ pork chops + veggie/beans) (30-35 g protein)
6:00 pm: dumplings (1.5/1)* serving of 300 calories 30-40 carb 17 protein
10 pm: protein shake (50-60 gram of protein)
12:00 am vitamins + fish oil

Is it just me or do these protein numbers look really high? Not saying this isn't a good diet, but I feel like the protein numbers are 30-40% too high.

Mar 25, 2013

Generally, It looks something like this:

6-7:30 AM - 4 eggs (2 whole, 2 egg whites) + coffee + tomato/onion/peppers
10 AM - Banana and tbsp of peanut butter, maybe an English muffin instead of a banana
12-1:00 PM - 8-10 oz of chicken with Asparagus/sweet potato/zucchini/other random veggies
3-4:00 PM - Depends, maybe a protein shake or Peanut Butter (tbsp) with apple/banana
6:30 PM - Either protein shake, or like 4 oz of chicken with veggies
Gym at some point after that

Generally, I try not to eat after the gym and force myself to try and go to sleep. I don't like eating late at night, I've always found that to really crush me the next day. I don't drink nearly enough water and guzzle coffee like it's going out of style which I'm trying to curb with tea/lemon water/lime water etc. It changes slightly if I'm not going to work out for the day, I'll dial back some of the carbs and portion sizes. Also once or twice a week i'll let myself go wild and eat whatever I want.

Biggest challenge I've found is that in general co-workers eat very poorly and manage to throw you off of your eating habits. Ignore them, and do what works for you. Some people can go crush Chinese food every day for lunch and not blow up like an Orca.. good for them.

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Mar 25, 2013

Im not sure what you are focused on, and its counter intuitive, but if you want to grow, eat your food (preferably junk food; high in sugar) with a protein shake right after gym; not before.

Mar 25, 2013
Addinator:

Generally, It looks something like this:

6-7:30 AM - 4 eggs (2 whole, 2 egg whites) + coffee + tomato/onion/peppers
10 AM - Banana and tbsp of peanut butter, maybe an English muffin instead of a banana
12-1:00 PM - 8-10 oz of chicken with Asparagus/sweet potato/zucchini/other random veggies
3-4:00 PM - Depends, maybe a protein shake or Peanut Butter (tbsp) with apple/banana
6:30 PM - Either protein shake, or like 4 oz of chicken with veggies
Gym at some point after that

Generally, I try not to eat after the gym and force myself to try and go to sleep. I don't like eating late at night, I've always found that to really crush me the next day. I don't drink nearly enough water and guzzle coffee like it's going out of style which I'm trying to curb with tea/lemon water/lime water etc. It changes slightly if I'm not going to work out for the day, I'll dial back some of the carbs and portion sizes. Also once or twice a week i'll let myself go wild and eat whatever I want.

Biggest challenge I've found is that in general co-workers eat very poorly and manage to throw you off of your eating habits. Ignore them, and do what works for you. Some people can go crush Chinese food every day for lunch and not blow up like an Orca.. good for them.

Love the diet. I wish I could last on that little amount of food at 6 pm. If I ate that, I'd pig out arlund 10 pm before bed. Good for you!
Also, I couldn't agree more on the water shortage. I drink coffee like I've never seen it before- not because I'm tired, but more because I enjoy the taste of it.

Mar 25, 2013

the best thing I've found to substitute coffee later in the day is carbonated water...that really helps limit my intake of caffeine for whatever reason. I use sodastream FWIW

Mar 25, 2013

9am - 3 scrambled eggs
12pm - whole foods sandwich
6pm - chipotle
10pm - in n out double dub

Mar 25, 2013

For those of you drinking protein at night, do you just keep a container at your desk and make a shake? Bring from home?

Mar 25, 2013
PurpleBanker:

For those of you drinking protein at night, do you just keep a container at your desk and make a shake? Bring from home?

Buy a tub at GNC and keep at desk. Then clean out shaker in the sink. It's very convenient and easy to make a shake anytime you're craving some greasy food. Looking down and seeing a tub of protein is good motivation to not order that seamless burger!

Mar 25, 2013

You said timing of meals is irrelevant, and callled out Leveragemill on a statement that actually made sense. And I'm the troll? Come on bro, no offense but you don't even lift. And hit protein and FAT requirements? come on bro

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Mar 25, 2013
theebreadwinner:

You said timing of meals is irrelevant, and callled out Leveragemill on a statement that actually made sense. And I'm the troll? Come on bro, no offense but you don't even lift. And hit protein and FAT requirements? come on bro

Nah he's right. It's not proven that you need protein right after a lift dude. http://www.menshealth.com/nutrition/post-workout-s... Just one of many articles that talk about it. I still do it just because it definitely doesn't hurt.

Mar 25, 2013

Actually it is irrelevant. The whole idea that you need to constantly eat to stay "fuelled" is straight up bullshit.

Studies have shown that people eating identical foods (same calories and macro ratios) in one whole meal instead of three throughout the day had lower body fat percentages with identical activity regimes.

Further studies have shown that weight training in a fasted state followed by eating a majority of your daily carbohydrate intake produces significant performance benefits in terms of increased VO2 max and muscle strength.

Mar 25, 2013

You guys are all right.

I know lifters who believe it doesn't matter when and what you eat as long as you hit your macros, but if you believe that "meal timing" is irrelevant than you are working at a sub optimal level making suboptimal gains.

Just think of your car, theoretically it doesn't matter when you put in gas, but it's suboptimal to let it run on E.

Timing when and what you eat will give you the best recovery and growth. Example: Intaking food with high glycemic and sugar/carb post workout will give you the best recovery and growth. Why? Because food high in glycemic and carb will be used by muscle cells as opposed to being converted into B.fat -----------"post workout". Takeaway? Eat your carbs right after you work out; drink that soda, eat that donut. LOL

Im not training atm. I eat dumplings at night cause I like it and its convenient. Also my protein intake is on the low side atm.

Im really not into nutrition though, I started out watching powerlifters and strongman. I built my foundation through Mcdonalds and dirty bulking.

Different people have different goals, and you can go about it however you see fit. One thing is for sure though C.R.E.A.M. I mean one thing is for sure though all this nutrition can't replace TUT. I mean one thing is for sure though all that TUT aint gonna move no weight. Lol.. I hope my writing is getting better.

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Mar 25, 2013
LeverageMill:

You guys are all right.

I know lifters who believe it doesn't matter when and what you eat as long as you hit your macros, but if you believe that "meal timing" is irrelevant than you are working at a sub optimal level making suboptimal gains.

Just think of your car, theoretically it doesn't matter when you put in gas, but it's suboptimal to let it run on E.

Timing when and what you eat will give you the best recovery and growth. Example: Intaking food with high glycemic and sugar/carb post workout will give you the best recovery and growth. Why? Because food high in glycemic and carb will be used by muscle cells as opposed to being converted into B.fat -----------"post workout". Takeaway? Eat your carbs right after you work out; drink that soda, eat that donut. LOL

Im not training atm. I eat dumplings at night cause I like it and its convenient. Also my protein intake is on the low side atm.

Im really not into nutrition though, I started out watching powerlifters and strongman. I built my foundation through Mcdonalds and dirty bulking.

Different people have different goals, and you can go about it however you see fit. One thing is for sure though C.R.E.A.M. I mean one thing is for sure though all this nutrition can't replace TUT. I mean one thing is for sure though all that TUT aint gonna move no weight. Lol.. I hope my writing is getting better.

great comment! thanks for the info. +1 SB!

Mar 25, 2013

My meals:

Gym day:
1/2 lbs extra lean ground beef and taco seasoning, 1/2 lbs fajita chicken (green pepper + onion inc.), 875g greek yogurt with no calorie chocolate syrup or a tub of no-fat/1% cottage cheese, one everything bagel with 2 tbs of herb & garlic cream cheese, 2 cups of vector cereal with one cup of milk, one banana, one protein shake and 2 cups of milk. All of this eaten in one meal after the gym (hit it around 7pm) - usually takes about an hour to eat.

Rest day:
1/2 lbs grilled chicken breast (basil & oregano seasoning), 3 eggs, 3 pieces of turkey bacon, one tub of 2% cottage cheese, 2 lbs of peanut butter, one protein shake (with water). All in one meal usually around 6-7pm.

Only thing consumed during the day is coffee with a splash of milk and no calorie sweetener and water.

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Mar 25, 2013
LeveragedTiger:

My meals:

Gym day:
1/2 lbs extra lean ground beef and taco seasoning, 1/2 lbs fajita chicken (green pepper + onion inc.), 875g greek yogurt with no calorie chocolate syrup or a tub of no-fat/1% cottage cheese, one everything bagel with 2 tbs of herb & garlic cream cheese, 2 cups of vector cereal with one cup of milk, one banana, one protein shake and 2 cups of milk. All of this eaten in one meal after the gym (hit it around 7pm) - usually takes about an hour to eat.

Rest day:
1/2 lbs grilled chicken breast (basil & oregano seasoning), 3 eggs, 3 pieces of turkey bacon, one tub of 2% cottage cheese, 2 lbs of peanut butter, one protein shake (with water). All in one meal usually around 6-7pm.

Only thing consumed during the day is coffee with a splash of milk and no calorie sweetener and water.

This amazes me. You must be starving throughout the entire day and be bloated at night, surely?

Mar 25, 2013
LeveragedTiger:

My meals:

Gym day:
1/2 lbs extra lean ground beef and taco seasoning, 1/2 lbs fajita chicken (green pepper + onion inc.), 875g greek yogurt with no calorie chocolate syrup or a tub of no-fat/1% cottage cheese, one everything bagel with 2 tbs of herb & garlic cream cheese, 2 cups of vector cereal with one cup of milk, one banana, one protein shake and 2 cups of milk. All of this eaten in one meal after the gym (hit it around 7pm) - usually takes about an hour to eat.

Rest day:
1/2 lbs grilled chicken breast (basil & oregano seasoning), 3 eggs, 3 pieces of turkey bacon, one tub of 2% cottage cheese, 2 lbs of peanut butter, one protein shake (with water). All in one meal usually around 6-7pm.

Only thing consumed during the day is coffee with a splash of milk and no calorie sweetener and water.

How many times do you gym a week? also how long have u been doing this one meal a day?

Mar 25, 2013
LeveragedTiger:

My meals:

Gym day:
1/2 lbs extra lean ground beef and taco seasoning, 1/2 lbs fajita chicken (green pepper + onion inc.), 875g greek yogurt with no calorie chocolate syrup or a tub of no-fat/1% cottage cheese, one everything bagel with 2 tbs of herb & garlic cream cheese, 2 cups of vector cereal with one cup of milk, one banana, one protein shake and 2 cups of milk. All of this eaten in one meal after the gym (hit it around 7pm) - usually takes about an hour to eat.

Rest day:
1/2 lbs grilled chicken breast (basil & oregano seasoning), 3 eggs, 3 pieces of turkey bacon, one tub of 2% cottage cheese, 2 lbs of peanut butter, one protein shake (with water). All in one meal usually around 6-7pm.

Only thing consumed during the day is coffee with a splash of milk and no calorie sweetener and water.

This is incredible. I may have to test this out. do you ever exchange salmon/tilapia/tuna for the meat?

Mar 25, 2013
LeveragedTiger:

My meals:

Gym day:
1/2 lbs extra lean ground beef and taco seasoning, 1/2 lbs fajita chicken (green pepper + onion inc.), 875g greek yogurt with no calorie chocolate syrup or a tub of no-fat/1% cottage cheese, one everything bagel with 2 tbs of herb & garlic cream cheese, 2 cups of vector cereal with one cup of milk, one banana, one protein shake and 2 cups of milk. All of this eaten in one meal after the gym (hit it around 7pm) - usually takes about an hour to eat.

Rest day:
1/2 lbs grilled chicken breast (basil & oregano seasoning), 3 eggs, 3 pieces of turkey bacon, one tub of 2% cottage cheese, 2 lbs of peanut butter, one protein shake (with water). All in one meal usually around 6-7pm.

Only thing consumed during the day is coffee with a splash of milk and no calorie sweetener and water.

How do you go from 7pm to 7pm w/o touching a meal? I get hungry going from granola bar + banana to lunch time. When I don't eat from 7pm to next days lunch, which does happen, I'm like the angry guy on the snickers commercial.

Mar 25, 2013

dude, u guys eat heathily!

Mar 25, 2013

Typically go to the gym 4 times a week heavy weights+1 day cardio.
6AM: 3 eggs+avocado+bit of chorizo
8AM: protein shake
10AM: coffee+jerky or berries
1PM: bring my own lunch focusing on salmon/chicken
2PM: coffee
4PM: protein shake+fruit
7PM: dinner focusing on lean protein
10PM: peanut butter+milk

Mar 25, 2013

WSO is officially bodybuilding.com

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Mar 25, 2013
Golden Valley:

WSO is officially bodybuilding.com

Well the selection bias is strong with this topic...

OT:
Breakfast: Whey Protein + banana + oatmeal + milk shake
Lunch: Sandwich & soup
Dinner: Pasta / red sauce / lean meat
Bedtime: Tapered release protein + milk (double dose)

I try to keep "grazing" to a minimum but if I am hungry I resort to fruit, (low calorie) soup or zero calorie carbonated drinks (somehow half a liter of diet coke fills me up). Some people have advised eating carrots, cucumber etc. but these foods only make me more hungry.

DYEL

Mar 25, 2013
Golden Valley:

WSO is officially bodybuilding.com

essentially what I was aiming for on this post. Needed feedback from WS guys and not some body building freak forum.

Mar 25, 2013

leveragedtiger said meal timing is irrelevant, and then went on to explain how eating carbs after the workout "increases performance" lol. you're right you definitely want max carbs after a workout for the insulin spike, which is a perfect example of why timing is important. and I never said you need protein after a workout. i said whey protein is for after a workout, which it is.

and if you really think meal timing is irrelevant then I know right off the bat you are not in shape (most likely very skinny, dont eat enough). try getting 3-4 thousand calories in one meal. its not possible for most. you can read all the mens health articles you want, but unfortunately that doesn't get you swole buddy boy.

Mar 25, 2013

When I said meal timing is irrelevant, I was refuting the fact that you need to eat 3-4 meals a day to get "swole" and reiterating the point that hitting your macro targets is infinitely more important in determining your ability to hit your fitness goals (bulk/cut). I then explained the benefits of avoiding the traditional 'consensus' in the fitness community for eating schedules. So yes, eating the majority of your food post-workout is beneficial, but that's only true if your underlying macros are sound. And protein and fat are the most important macros. Carbs are the variable you change based on bulk/cut.

Also, why the fuck are you eating 4000 calories? The only way you need that much is if you weigh over 250lbs and are bulking. If you're eating that much and you weigh less than 250lbs, all you're doing is creating an unnecessary amount of fat along with the muscle you're building.

Mar 25, 2013

one more thing. if you dont need to "stay fueled" and "meal timing is irrelevant" according to "mens health studies", then why not just eat your whole lifes supply of food right after you pop out of the womb? this way you'll have "lower body fat percentages" than the guy who plans his meals throughout his life. frigging clown

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Mar 25, 2013

yeah carbs are the variable you change to bulk/cut, which is why i would say they are most important. you actually seem to know a bit but i think we're taking conflicting opinions based on the same facts. it really depends on what the persons goals are too. I'm assuming gains are the goal, but there could be some overweight people on here looking to cut. everybody's game plan is different.

for your average skinny kid, he should be eating as much as possible. and this means every few hours, or you just wont be getting enough down.

and four thousand is high, but I've definitely hit it. some days you might hit three, other days four. unless you are competition status, theres really no need to be counting all your macros.

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Mar 25, 2013

If you're on a cut, you HAVE to count macros. I can't emphasize this enough. You will not get lean eating whatever you feel like and not keeping track of everything.

Bulking is a slightly different story, but if you don't keep track of macros during a bulk, you risk gaining a bunch of fat along with your muscle which is dumb. Our body's are limited to MUSCLE gains of 0.5-1.75lbs of muscle per month, depending on your genetics (or if you're taking PEDs). So you should be aiming for a weekly calorie surplus of ~1750 calories. Best to do maintenance calories +450 on gym days (1350 calories right there), and maintenance +100 on rest days (balance 400).

Mar 25, 2013

Looks like this place is turning into bodybuilding.com

Mar 25, 2013

cutting is for girls dude, and actually I rather have a chubby girl anyways ...and 1600 cals? I can eat that at mcdonalds in one meal dude thats holocaust status for daily intake.

if you want to get big you should be eating until you are about to puke every day, rest day or not

Mar 25, 2013

Cutting is so you look like this:
http://oi39.tinypic.com/kdv7li.jpg
Not like this:
http://www.bodybuilding.com/fun/images/2011/male-t...
It's impossible to get shredded abs without cutting (unless you have awesome genetics).

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Mar 25, 2013

5am: two 200mg caffeine pills
Run 5 to 9 miles
6am: two eggs (drink raw)
3pm: Shit food (cheeseburger, fish fry, pizza)
9pm: Shot of Jameson
10pm: Shot of Jameson
11pm: Chinese food
12am: Shot of Jameson
Rise, repeat:)

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Mar 25, 2013
Clutchmeister:

5am: two 200mg caffeine pills
Run 5 to 9 miles
6am: two eggs (drink raw)
3pm: Shit food (cheeseburger, fish fry, pizza)
9pm: Shot of Jameson
10pm: Shot of Jameson
11pm: Chinese food
12am: Shot of Jameson
Rise, repeat:)

made me laugh

Mar 25, 2013

Biggest thing to stress on is protein intake in the morning. Your pancreas needs protein in order to function properly so if you're starting off your morning with a bunch of carbs/sugars like a big bowl of cereal, your pancreas goes to work but has zero fuel. Typical effect is shaky hands and fingers as well as nausea. Eat your morning protein: eggs, cheese, ham/turkey, etc.

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Mar 25, 2013

OP, if you push my resume through to your BB I will create a meal plan and workout regimen for you ...guarantee you will be ripped up like Rambo brother

Mar 25, 2013

OP: The current diet plan you posted lacks enough servings of fruits and veggies (though kudos on getting any at all). And also a serious fiber deficit in general. Best strategy is to add another serving each of fruit and vegetable, as well as brown rice or whole grain paste (may be for lunch). Also not sure what percentage of calcium RDA the casein protein shake has, but would add a yogurt or two as a snack - also for the probiotic benefits.
If you don't like or find it hard to eat the above stuff, would highly recommend supplementing with a multivitamin, Fiber Plus, a probiotic, and and a calcium supplement. You won't feel any effect from the deficiencies for a few years if you're young and healthy but they'll start to have an impact in your health in your mid to late 30s.

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Mar 25, 2013
attagirl:

OP: The current diet plan you posted lacks enough servings of fruits and veggies (though kudos on getting any at all). And also a serious fiber deficit in general. Best strategy is to add another serving each of fruit and vegetable, as well as brown rice or whole grain paste (may be for lunch). Also not sure what percentage of calcium RDA the casein protein shake has, but would add a yogurt or two as a snack - also for the probiotic benefits.
If you don't like or find it hard to eat the above stuff, would highly recommend supplementing with a multivitamin, Fiber Plus, a probiotic, and and a calcium supplement. You won't feel any effect from the deficiencies for a few years if you're young and healthy but they'll start to have an impact in your health in your mid to late 30s.

Thanks a lot. Actually forgot to mention that I take a scoop of fiber with my cassein protein before bed. On top of my fish oils, multivitamin, vitamin b

Mar 25, 2013

Whole grain pasta, not paste, which would be a lot more gross

Mar 25, 2013

7:00: pre-workout protein shake (about a cup of non-sweetened coconut milk and a scoop of Nutrabio protein)
8:30: breakfast smoothie (a cup of whole milk, a big-ass spoonful of full-fat Greek yogurt, a half spoonful of peanut butter, a banana and a cup of other fruit, and a sprinkle of cinnamon)
9:00-11:30: coffee
12:00: whatever I am feeling for lunch (Qdoba, Subway, Which Wich, PepperJax, etc.)
6:30: usually salmon with some veges and a glass of wine
8:30: sometimes i'll have a handful of almonds and a beer

I work out six times a week though, and I am not in the best shape - strong and built, but I have fat I could lose. The beer is always a killer for me, especially on weekends. I'm not about to give it up, though!

Also, does anyone watch Nathan for You? Someone made a comment about WSO being like Bodybuilding.com on this thread, and it made me think of Nathan describing Bodybuilding.com as a "heterosexual bodybuilding website," haha. Great show!

Mar 25, 2013
CMoore0520:

7:00: pre-workout protein shake (about a cup of non-sweetened coconut milk and a scoop of Nutrabio protein)
8:30: breakfast smoothie (a cup of whole milk, a big-ass spoonful of full-fat Greek yogurt, a half spoonful of peanut butter, a banana and a cup of other fruit, and a sprinkle of cinnamon)
9:00-11:30: coffee
12:00: whatever I am feeling for lunch (Qdoba, Subway, Which Wich, PepperJax, etc.)
6:30: usually salmon with some veges and a glass of wine
8:30: sometimes i'll have a handful of almonds and a beer

I work out six times a week though, and I am not in the best shape - strong and built, but I have fat I could lose. The beer is always a killer for me, especially on weekends. I'm not about to give it up, though!

Also, does anyone watch Nathan for You? Someone made a comment about WSO being like Bodybuilding.com on this thread, and it made me think of Nathan describing Bodybuilding.com as a "heterosexual bodybuilding website," haha. Great show!

never heard of the show. Might check it out this upcoming weekend. But yes that comment had me laughing as well.

Mar 25, 2013

Why do you guys even add vitamins? It's useless and you just get expensive piss. Eat a few fruits per day and safe the money.

Mar 25, 2013

Some combination of 3-4 apples / oranges, free at the gym 7:00-8:00 AM. 12:00 PM or so, chicken breast and Greek salad from Mangia, If working late, dinner, if not some combo of almonds or fruit at the gym. I get most of my calories at lunch. Additionally I drink 12-16 bottles of water a day if hungry. Not the most fun diet but it let's me stay in shape and treat my body like shit on weekends. My one hard and fast rule is no bread, and / or carb intensive meal i.e. pasta.

Mar 25, 2013
falconpunch19:

Some combination of 3-4 apples / oranges, free at the gym 7:00-8:00 AM. 12:00 PM or so, chicken breast and Greek salad from Mangia, If working late, dinner, if not some combo of almonds or fruit at the gym. I get most of my calories at lunch. Additionally I drink 12-16 bottles of water a day if hungry. Not the most fun diet but it let's me stay in shape and treat my body like shit on weekends. My one hard and fast rule is no bread, and / or carb intensive meal i.e. pasta.

doesn't seem like a lot of food at all. But i love your last sentence. That's def my killer. Being Italian is tough! Hard to say no to that pasta.

Mar 25, 2013

Just a typical day below, not everyday:

7:30 am: A breakfast burrito with bacon, egg, cheese, jalapenos, onions, and salsa. Throw some orange juice in the Bombay to keep it healthy.

Noon: Filet mignon with hash browns and creamed spinach. Maybe creme brulee afterwards.

6:00 pm: Popcorn.

8:00 pm: Throw some Italian sausages on the grill, eat them in a hot dog bun and with corn on the cob. Have a few Oreos for dessert.

Gotta keep it real.

Mar 25, 2013
DickFuld:

Just a typical day below, not everyday:

7:30 am: A breakfast burrito with bacon, egg, cheese, jalapenos, onions, and salsa. Throw some orange juice in the Bombay to keep it healthy.

Noon: Filet mignon with hash browns and creamed spinach. Maybe creme brulee afterwards.

6:00 pm: Popcorn.

8:00 pm: Throw some Italian sausages on the grill, eat them in a hot dog bun and with corn on the cob. Have a few Oreos for dessert.

Gotta keep it real.

Pure gold. The best part is that you're probably not exaggerating by much.

Mar 25, 2013

For breakfast at least, one of my most significant meal changes was switching eggs for egg whites, and beef for turkey sausage on my breakfast sandwiches. I lost roughly 4 pounds the first month I made that switch, changing nothing else about my diet & hadn't started working out yet.

Regardless of what you're eating...just try hitting the gym three times a week (once on weekend, twice during the weekday). That'll make a world of difference, and not that much of a time crunch.

Mar 25, 2013

I took up intermittent fasting about 6 months ago. Don't start eating until ~12:30pm and stop eating at 8:30pm. Going in I thought it would be terrible but I found that I'm more productive in the mornings and the time seems to go by more quickly. As long as you stay under 35-50 calories, you're body technically remains in a fasted state, so I'm still allowed to have coffee and some BCAA's.

8:30a cup of coffee w/ splash of cream and splenda
10:00a scoop of BCAA's in water
11:30a half scoop of BCAA's in water
12:30p lunch, high protein low carb (typically chicken or beef) w/ vegetables or salad (chicken cobb salad)
2:00p protein bar (Quest bars are good b/c they are low carb and have 20g protein)
4:00p another snack, high protein (another Quest bar or chicken, with nuts)
7:30p dinner, high protein higher carb on workout days (brown rice or sweet potato) and vegetables

I try to hit the gym 4 days a week, maybe once on weekends. Really depends on my schedule.

Next stop: Flavortown!

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Mar 25, 2013
jdubh5401:

I took up intermittent fasting about 6 months ago. Don't start eating until ~12:30pm and stop eating at 8:30pm. Going in I thought it would be terrible but I found that I'm more productive in the mornings and the time seems to go by more quickly. As long as you stay under 35-50 calories, you're body technically remains in a fasted state, so I'm still allowed to have coffee and some BCAA's.

8:30a cup of coffee w/ splash of cream and splenda
10:00a scoop of BCAA's in water
11:30a half scoop of BCAA's in water
12:30p lunch, high protein low carb (typically chicken or beef) w/ vegetables or salad (chicken cobb salad)
2:00p protein bar (Quest bars are good b/c they are low carb and have 20g protein)
4:00p another snack, high protein (another Quest bar or chicken, with nuts)
7:30p dinner, high protein higher carb on workout days (brown rice or sweet potato) and vegetables

I try to hit the gym 4 days a week, maybe once on weekends. Really depends on my schedule.

Were you already in shape just tried cutting down? Or were you chubby trying to lose weight

Mar 25, 2013

Definitely recommend this if you want to 'test out' intermittent fasting.

I would probably follow a similar routine if I could work out in a fasted state in the morning (believe me, I tried, my body hates morning workouts so evening it is). As a result, for me to get the benefits of training in a fasted state, I gotta wait until after I hit the gym (7pm) to eat.

Mar 25, 2013

Currently on vegetarian diet 6 days a week, with a cheat day incorporated. Booze consumption is the next area targeted for reform.

Mar 25, 2013

Dude, i'm gonna type as sober as possible, that honestly looks pathetic and digusting compared to my meal. and I'm being one hundred percent serious. Sorry we dont cook crap that was perviously in cans. you're a joke dude, and im dead serious. get a real family that cooks good food, drinks beer and wine and winecoolers and has a good time, and has a milliondollar house on the beach, im seriously.. dont eever potst your poverty dinner on these forums ever again bro, and by bro i mean never my bro, phaggot.

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Mar 25, 2013
TwoThrones:

Dude, i'm gonna type as sober as possible, that honestly looks pathetic and digusting compared to my meal. and I'm being one hundred percent serious. Sorry we dont cook crap that was perviously in cans. you're a joke dude, and im dead serious. get a real family that cooks good food, drinks beer and wine and winecoolers and has a good time, and has a milliondollar house on the beach, im seriously.. dont eever potst your poverty dinner on these forums ever again bro, and by bro i mean never my bro, phaggot.

Wut

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Mar 25, 2013
TwoThrones:

Dude, i'm gonna type as sober as possible, that honestly looks pathetic and digusting compared to my meal. and I'm being one hundred percent serious. Sorry we dont cook crap that was perviously in cans. you're a joke dude, and im dead serious. get a real family that cooks good food, drinks beer and wine and winecoolers and has a good time, and has a milliondollar house on the beach, im seriously.. dont eever potst your poverty dinner on these forums ever again bro, and by bro i mean never my bro, phaggot.

Glad to see I'm not the only one completely hammered at 1:27 in the afternoon.

Mar 25, 2013
TwoThrones:

Dude, i'm gonna type as sober as possible, that honestly looks pathetic and digusting compared to my meal. and I'm being one hundred percent serious. Sorry we dont cook crap that was perviously in cans. you're a joke dude, and im dead serious. get a real family that cooks good food, drinks beer and wine and winecoolers and has a good time, and has a milliondollar house on the beach, im seriously.. dont eever potst your poverty dinner on these forums ever again bro, and by bro i mean never my bro, phaggot.

Totally aware of the Misc brah

Mar 25, 2013

When you guys take a girl (or guy?) out to dinner, what does she say when all you order is lemon water and a saltine cracker?

Mar 25, 2013

.

Mar 25, 2013

.

Mar 25, 2013

wooow...a LOT of bro science in this thread. I'm very curious about how long many of you guys have been body building consistently. I have a sneaking suspicion that for most it is <5 years...

edit: while diet is important for one's physique, the timing and intake of food is not so much, as long as you generally and consistently eat clean. Whether calories are consumed in the morning, in the afternoon, or after you shit, will not made a difference in the long term (years). What IS extremely important for strength and aesthetic development, however, is your form on all your lifts, and which lifts you are performing. I see guys all the time lifting clearly heavier than they can, just to push the weight, and they all look like clowns in the gym not so impressive bodies.

Mar 25, 2013

Soylent all day, ER day

It's actually awesome. All nutrients you need, low sat fat and cholesterol. Each meal costs under 3 dollars.

Mar 25, 2013

I see a lot of people going based on that "bro split" diet. This group is made up of Stem majors, Quants, Finance guys, Economic majors, etc etc..... we need to get on that If it fits your macro calculations. Lets ask what really matters here.... how many people are on that gear? I saw a lot of bankers eating garbage food every day, but still looking cut. Jaw line was too strong

Mar 25, 2013

deleted comment

Mar 25, 2013

If only these kids knew about the misc

Mar 25, 2013
theebreadwinner:

If only these kids knew about the misc

supposedly zyzz bruh was on that way to IBD before he died. Crushed out a leadership award out of high school. Was graduating top of his class in college too. With his rep every miscer would hire him

Mar 25, 2013

How many of you guys who are already in finance manage to keep a daily diet tracker on your smartphone like My Fitness Pal? I'm using it and I reckon it really helps to keep things balanced. I'm an incoming SA though so don't know how it'll turn out during summer.

Mar 25, 2013

I can't believe more people aren't crushing Quest Bars throughout the day. They could have raised their recent round off of orders from our group, MD - Analyst.

Mar 25, 2013

My SA firm had a bunch of Buffalo Jerkey. Stuff was amazing.

Mar 25, 2013

My diet as follows:

6:30a espresso and cereal
7:30a 4 cups of water and a tylenol
9:00a american coffee - if hung over, redbull
11:30a Shitty lunch
3:00p fruit snack (not fruit, legit fruit snacks - make me feel like i'm eating healthy)
5:00p pistachios and salame anti pasti
7:00p pasta dinner
8:30p - 10:00p Boxing club
1:00a pass out eating a cliff bar

Mar 25, 2013

sorry to bring back this post, but it seemed the most appropriate place to ask a quick follow up question:

I am constantly low on sugar. I want to specify that I do not need to be "awake and charged" (i don't need coffee) but I cannot afford my attention span and my marginal efficiency in critically absorbing information to decrease (classic example of when it takes ages to read the same page).

I thought I could get away with tea but I'd prefer something solid (no snacks because they'll fatten me up in no time). And, if I may be so daring, that it does not represent a major danger for my teeth in the long term.

any suggestions?

Mar 25, 2013

I got time to eat that :D

Mar 25, 2013

Lunch is for wimps.

Mar 25, 2013
dabanobo:

Lunch is for wimps.

I'm surprised this wasn't the first post

Mar 25, 2013

Traders work all day and night?

Also, Bloomberg girls are great.

Mar 25, 2013

What the hell is going on? I just saw 200,000 shares move, are we part of it? We better be, pal, or I'm gonna come down there and eat your lunch for ya.

Mar 25, 2013
Connor:

What the hell is going on? I just saw 200,000 shares move, are we part of it? We better be, pal, or I'm gonna come down there and eat your lunch for ya.

Classic. Notice nobody is quoting lines like this from Money Never Sleeps.

Mar 25, 2013

Because LaBeouf is a wimp

SSK

Mar 25, 2013

What's ur number

IVY for Life

Mar 25, 2013
futuretrader1999:

What's ur number

MORE

Mar 25, 2013

gout,back pain, acid reflex etc...90% of traders have one, most have all 3.

But yes getting in at 6, at 12pm it's so hard to eat like a normal person.

Mar 25, 2013

Haha. Terrible story. Don't know many fellow traders eating pizza for breakfast and hamburgers for lunch. Shit, if those guys still can performe with acid reflex, heart disease and/or obesity, good for them.

I'd take my bowl of muesli for breakfast and sandwich for lunch over that 'diet'.

Mar 25, 2013

Holy shit this forum is awesome! Hell, wall street is awesome!!! Can't believe I wanted to be a doctor....wtf was I thinking?!

Mar 25, 2013

Anything calorically dense. At 150 you can really eat whatever. Make sure you've googled around for a good beginner routine that centers around heavy compound lifts (e.g. deadlift, squat, bench, military press, barbel rows, dips, pull-ups).

Mar 25, 2013

Diet:

Find your TDEE (http://iifym.com/tdee-calculator/ is a basic one) and focus on eating a surplus of around 500 calories a day (I like to try and go above that but its up to you.)

There is always debate between the necessary amount of protein needed but you can never go wrong with 1g per lb of body weight. Personally, I didn't care much about micros except for hitting my protein requirement- I was/am going from 6'4" and 165lbs to a goal of 225, and keeping track of carbs and fat and whatever else was hard enough when I had to scrounge up meals for the day. Don't be afraid to eat either of those (unless you have some dietary restrictions), I've been told more fats up to a certain point help produce testosterone.

As Hugh Myron said, just make sure you're eating. Doesn't matter if you eat chicken breast, broccoli and brown rice 3 times a day, if you don't eat at a surplus of what your body burns you won't gain weight- muscle nor fat.

Workout:

If you have access to a gym, Starting Strength is a good and easy program to start with. Lift 3-4 days a week, mainly squats, bench, press, deadlift, and I like to throw in light accessory work (21s, rows, pullup/chinups, lateral raises). Can stick to a basic program of 3x5 Squat/Bench/DL that alternates if you're pressed for time.

If you don't have a gym, maybe look into the prison workout, I've heard some good things about it.

TLDR; eat more than you think you should, then lift. repeat.

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Mar 25, 2013

Do this

Mar 25, 2013

Good ideas.

OP a shake does not count as a meal brah. I also like to pick up heavy things and put them down again. Starting strength is a great plan I highly recommend.

-Download a smartphone app that tracks your calories, use it.
-Begin making your lunch and dinner on weekends and prepackage your meals in advance.
-Make sure you meet your caloric surplus every day even if you miss a day of lifting or are tired.
-Don't skip leg day.
????
-Profit

Mar 25, 2013

This guy knows what he's talking about. Only thing I would add: if this is your first real introduction to barbell lifting (and you do decide to go the route of SS), LEARN PROPER FORM. Refer to Mark Rippetoe's youtube videos on the lowbar squat and deadlift - especially the deadlift (this video is in the Art of Manliness youtube channel). You MUST learn proper form and drill in the proper technique right now, or it will be a hell of a lot harder (and more frustrating) to do relearn it when you're plateauing on a 225 deadlift because you're rounding your back like a chimpanzee.

Mar 25, 2013

Above posters are pretty much right but I would just simplify it:

Eat a much as possibe, sleep as much as possible, lift heavy

It's really that simple. I've tried counting cals but honestly it becomes too much of a hassle. You're skinny enough where you can focus on eating garbage ...chips, McDonald's, etc

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Mar 25, 2013
theebreadwinner:

Above posters are pretty much right but I would just simplify it:

Eat a much as possibe, sleep as much as possible, lift heavy

It's really that simple. I've tried counting cals but honestly it becomes too much of a hassle. You're skinny enough where you can focus on eating garbage ...chips, McDonald's, etc

This is a little misguided. There is a distinct difference between a dirty bulk and a clean bulk.

Mar 25, 2013

One approach is similar to the Adonis method. I have an acquaintance who owns a marketing firm in Toronto(pulls nearly 8 figures/year) who gave me some advice in this regard.

His method is one of controlled carbohydrates. If I remember I'll dig up some of his posts.

Dude here at 9% bodyfat: http://thousandwordphotoworks.com/picszm/selfshot1...
In terms of the food:

Raw organic free range eggs
Whey isolate (with some fresh fruit before a workout)
Fruits include cherries and berries
Lots of raw veggies
Veggies include lettuce, bok choy, advacado, leek, kale, celery, and carrots
Cooked (steamed, boiled and stir fried) veggies
Canned tuna or salmon
Cooked fresh unprocessed meats like chicken, pork, fish and lean beef.
Beans
Yams (after every other workout only)
Squash (after every other workout only)

Most of the foods are unprocessed. No junk (chips, juice, shakes, fast food, or pastries) throughout the week but I throw in a free cheat day to eat whatever I want each week.

He's been a bit more specific when asked. What I was told is that most people experience the best results with three meals a day, and a small snack thrown in between those meals. That also doesn't mean eat as much as you want, eat within reason. The overall purpose of that diet is to maintain a low glycemic index so that your body burns fat while allowing it to build muscle. In practice this means no "quick" carbs, aka sugar or anything that is easily processed into sugar such as flour and white rice. it also means no fruit until after your body fat falls below the 13%-14% range, and then only in mornings/before workouts He's also said that the "cheat day" is important: the purpose of that day is to prevent your body from fully adapting.

One side effect I've encountered that he didn't mention is that when you control carbohydrates, the day you turn the carbs back on it's immediately noticeable. My energy level was through the roof the first day i ate a bowl of noodles after four days of no carb-heavy foods.

Mar 25, 2013

Wow, I just ran your BMI, and at 6'0", 150 lbs the BMI calculator says you're "normal weight". You'd have to lose another 14 lbs to be "underweight".

And this is why so few people respect the BMI chart.

Mar 25, 2013

Sounds like you're just starting out, so I would suggest you check out Mark Rippetoes Starting Strength. Its a pretty solid book/program for beginners focused on the basic lifts along with a few simple dietary tips to follow. Happy to answer any questions via PM.

Mar 25, 2013

Avoid processed food & most carbs
Load up on 3 meals of veggies, clean protein (chicken, lean pork, fish, eggs, dairy), and 1 fruit a day MAX for that shake. Buy some mixed kirkland unsalted nuts and a food scale. Use the food scale to get a good grasp of how much you are actually eating daily.

Take 1 cheat day a week to splurge a bit with whatever you crave but work out on cheat day.

Find daily caloric expenditures and eat 500 more than that. Start on 3 reps of 5 of major muscle groups and go from there. Everyone on the forum is basically telling you the same thing because it works. Go make them gains.

Mar 25, 2013

Eat Clen, Tren Hard

Mar 25, 2013

Even if you go 4-5 times a week, it will take ages to build muscle. Dont expect to gain anything more than 10 lbs for one summer. Eat alot of junk food after your sessions.

Dont count the hours you spend in the gym, count the minutes you're lifting weight.

Also start small, dont go all out on the first week.

Mar 25, 2013
LeverageMill:

Eat alot of junk food after your sessions.

Or, you know, a protein shake and white rice...

Mar 25, 2013

Seriously guys, I'm not that knowledgable about diet and fitness but the eat as much crap as possible advice seems just bad to me. How is eating junk food helping building your muscles?

Mar 25, 2013

I wouldn't necessarily recommend eating junk food. But to answer your question, to build muscle you need to gain weight. To gain weight, you need to eat more calories than you burn. That's why your TDEE (total daily energy expenditure) is an important number to know - if you want to be more precise with your diet, that is. You can lift all you want, but you won't get 1 oz of muscle if you aren't eating above your TDEE. This is what we refer to as bulking.

Many beginners (and even non-beginners) will eat anything and everything in sight, including these "junk foods". Usually these junk foods are just calorie dense foods - they eat them because it's much easier to fulfill your daily caloric requirements for a bulk that way versus getting your calories from lean meats, whole grains, non-fried foods, etc. Does that mean you should eat shit food all day? In my opinion, no.

If I were you (or OP), I would do what Naylor said. First, calculate your TDEE. Note that the calculator on iifym will ask for how many times a week you exercise - be as precise as you can. Let's say your TDEE is calculated at 2000 calories, and you want to eat at a surplus of 500 calories... so 2,500 per day. You can now do one of two things:

1) Eat a macro-based diet. Macros are protein, carbs, and fats. 1g protein = 4 calories, 1g carbs = 4 calories, 1g fat = 9 calories. Eat 1g of protein per lb body weight, so 150g protein x 4 calories = 600 calories. Set aside 30-40% of your TDEE for fat intake, so let's say 35%, which is 875 calories = 97 grams of fat. The rest of your diet should come from carbs, so 1475 calories = 368 grams. The pros of this method are that you can gauge exactly how much you're getting (especially if you use a good calorie tracker like MyFitnessPal), so there's no guessing.

2) The "seafood" diet: you "see it, you eat it".

It all boils down to your personal preferences, how precise/ scientific you want to be, etc. Regardless, if you more or less hit your daily/ weekly caloric goals, and also lift weights (whether it's SS method, Greyskull, or a more classic bodybuilding program like PHUL) you will see gains. If you've never lifted, you will see great gains most likely. That will eventually taper off though... but not for at least 6 months.

My personal advice: keep it simple, stupid. Choose a program, start eating (don't suddenly start cramming 2.5k calories down your throat on day 1.... build up to it), and REST. Your natural instinct will be to hit the gym day in and day out, but that will not make you any bigger. Give your central nervous system time to adapt... or else you'll catch a cold, or worse... fuck your CNS up. Keep it simple. Eat, lift, rest. Repeat.

Mar 25, 2013

500 calorie excess is widely considered to be the best way to gain reasonable mass- you'll gain ~1lb a week. Just try to eat at least (again varies by source) 1gram protein per 70-100% body weight. That being said, it shouldn't matter too much as long as you hit your macros what you eat, but you will feel significantly more healthy with good food. Starter strength is a great program, and when you start, be ultra-conscious of your form.

Mar 25, 2013

It's not broscience, chief. Google ketogenic diets. Low carb / high fat diets have been proven to be very effective.

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Mar 25, 2013

My thoughts are ..... why?

Eat what you think tastes good, I only have one life and love good food so I'm not going to only eat certain things because a fad diet has been brought back into existence.

You can be healthy and fit while eating whatever you want. The only thing that matters is quantity.

Mar 25, 2013

But can you guys refute the points made in that article (and others) about grains being bad for our health? I'm still on the cusp, but it's very logical.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/

Mar 25, 2013

try it out and see how it goes

Mar 25, 2013

There is some logic, right. Before the advent of agriculture, wild game and fruit were the staples.

Mar 25, 2013

Just try to eat clean & exercise.

I find it hilarious when people start a diet/vegan/vegetarian/all organic, after they start this new style of eating they claim they "feel so much better, sleep better, have more energy etc"...

It's highly unlikely their new found health is because of the "organic" broccoli they just ate, it is probably because before this diet, they were eating cheese burgers from McDonald's and now they are eating broccoli (Organic or Non-organic its still broccoli and not a cheese burger).

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Mar 25, 2013

I would probably start with assessing my current diet and making incremental changes instead of making drastic changes. As @"jbone24" wrote

it is probably because before this diet, they were eating cheese burgers from McDonald's

Take stock of what you are currently eating and how often you are currently working out. If its all fast food and no exercise any step you take in a different direction will be good.

Mar 25, 2013
AcctNerd:

I would probably start with assessing my current diet and making incremental changes instead of making drastic changes. As @jbone24 wrote

it is probably because before this diet, they were eating cheese burgers from McDonald's

Take stock of what you are currently eating and how often you are currently working out. If its all fast food and no exercise any step you take in a different direction will be good.

Guys, I'm asking specifically about paleo and not broadly about fitness. I already eat pretty healthy and exercise daily.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/

Mar 25, 2013

No doubt that Paleo will provide long term benefits simply from avoiding all the processed foods that make up the majority of the average persons diet. I have been Paleo for about a year now and have been crossfitting for about the same amount of time (dont crucify me for being weak minded and joining a cult, I do it because I like being in shape) and there is no doubt that being Paleo on top of exercise amplifies my level of fitness. The best thing about Paleo is its adjustable in how much fat (monosaturated) you consume which allows people who dont work out to maintain or lose weight and those who do work out to gain or maintain weight depending on how much fat you add back. I dont need to diet by any means but Paleo helps me leverage the limited time I have to exercise into maximum returns in terms of level of fitness. Super easy to follow, just stick to the outside aisles of the grocery store for the most part.

Mar 25, 2013

Text from my doctor:

"The paleo diet had the distinction of recently being ranked last compared to 20 other popular diets by a panel of experts assembled by US News & World Reports. That's not to say its crap, but that its an odd blend of nutrients. I like the focus on fresh fruits and veggies and nuts. I like that it gets rid of refined carbs and dairy. But I question its emphasis on meat and avoidance of grains and legumes. The premise of the diet seems gimmicky and not specifically scientific."

Take it for what you will. He went on to recommend the DASH diet or Jonny Bowden's "Living Low Carb" book that will help reader's choose a low carb strategy that works well for them.

Personally, I get mad sugar cravings when trying to do Paleo and don't have the mental strength to stick with it. I also get hungry as hell.

Mar 25, 2013

I did low carb as well as paleo. Lost almost 35 pounds within a month with minimal exercise. Honestly, if you are thinking of doing it full-time, do not do it. You will lose a lot of weight FAST(mostly muscle) which is extremely unhealthy and I was experiencing muscle pain, hair loss and constipation, even though I was eating stuff that contained lots of fiber. Low-carb and paleo are not sustainable diets.

Carbs should not be cut out from your diet. They are essential and as long as you eat 100% whole wheat stuff(100% whole wheat pasta, brown rice, quinoa, wild rice, etc.), you can lose/maintain weight because they contain less sugar. That's what I am doing now and I haven't gained any weight so far(actually losing some) and can happily eat my spaghetti bolognese/aglio e olio/pesto/whatever sauce + 100% whole wheat bread because I like to dip it into the sauce at the end without having to worry about gaining weight.

Mar 25, 2013

Not sure what you were doing, but thats not normal. Anyone who loses weight that fast is going to have a ton of health problem regardless of what diet they are on.

Mar 25, 2013
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heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/

Mar 25, 2013
Comment

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Mar 25, 2013
Mar 25, 2013
Mar 25, 2013
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"You stop being an asshole when it sucks to be you." - IlliniProgrammer

Mar 25, 2013