8/13/17

After seeing the reception a recent comment received, I chose to make this its own thread with the hope of reaching more people.

Fitness is an incredibly important thing in life, both the elements of it you can see and those that you can't. It's also something easily ignored and definitely not spoken enough about.

People paint too bleak a picture of your ability to exercise (or generally run your life) while a junior in banking.

Yes, it's true that the job is incredibly demanding, particularly if you're in a competitive group. It's true that the hours are unpredictable, that you'll be surrounded by a mix of sycophantic, self-serving, narcissistic jerkwads, and that your mental and physical health will be under constant duress.

What's also true is that there are easy, manageable steps you can take to maintain control in your life and exercise some discipline around health.

Physically

Your hardest adjustment to make will be the sedentary lifestyle. You go from walking across campus, playing ball with your friends, whatever lifting schedule you might have been on, and the caloric burn from whatever sex life you led as a college senior to a human blob parked in a chair for 12+ hours daily.

This is countered easily.

(i) Adjust your diet.

Weight control follows a simple formula: [calories in] - [calories burned] = [gain/loss]. Also important is what you eat. Be mindful not only of your caloric intake but also of what its made of.

Cut the processed, packaged foods that are loaded with MSG and chemical preservatives. Eat as much raw food as possible. If you struggle with this because you don't know how or where to procure healthy foods, it's gotten easy enough with the advent of fast-casual health franchises. Stick to the basics and crush Juice Press and Sweetgreen. Before you immediately go "Oh my God, I'm not a chick, I'm not "juicing" bro," just try it sometime. All of Juice Press' stuff is delicious, only about one-fifth of what they offer is something you'd really raise your eyebrow at.

(ii) Exercise the right way.

This has two components: what you do for exercise and how often. You need to be really efficient in terms of time, try to put your body under a level of stress, and hit your major muscle groups. Said simply, you need anaerobic exercise (Google this). I mean this with no offense, but aerobic work like jogging, swimming, or the treadmill is going to make negligible or no impact for the majority of people in banking. The exception would be those with an extremely high metabolism or a strictly ectothermic body type.

You want either HIIT classes (or their self-directed equivalent, no need to think that this can only happen at Tone House or Barry's) or a solid self-designed program rotating across the major muscle groups (e.g. one day each on legs, chest, and back where you're blasting squats, bench, and deadlifts for 30-40 minutes).

For frequency, shoot for 4-5 weekly. If you hit both weekend days (easy because even in groups with awful hours, you at least control your schedule those two days) you're halfway there. If you hit three out of five weekdays, you're at a 5x weekly schedule.

This is massive. Regular anaerobic exercise is amazing for you. It lowers cortisol (the silent killer in your body), improves your resting heart rate, gives you better mental performance, can help combat moodiness or depressive symptoms, helps you sleep better, benefits your sex drive (and performance), and obviously helps fight fat and build muscle.

(iii) Maintain a sleep schedule.

Yes, it's banking, the hours will be both unpredictable and demanding. That doesn't mean you can't exert some control over how you make the time for your body to recover.

Snag the low-hanging fruit. Make a habit of prioritizing sleep. Try one month of going straight to bed when you get home. Coming back after an entire day sitting on your ass in a chair and sprawling on a couch or your bed to watch Netflix is not conducive to your health. It's easy to let an easy night at the office where you got out at 9:30 end up affecting you just as negatively as a rough night where you left at 1:00 if on both nights you're falling asleep at 1:30. Don't let your weekend days ruin your sleep schedule by sleeping in past noon; you fall asleep too late the following nights and start your work week with a slight sleep debt that then accumulates across the week.

Mentally

Internalize that you own your life. Work does not define us. No matter how terrible your personal situation is, how many (or few) people depend on you for the paycheck you earn, how much social fallout you think you may endure, it is just a job. It's a place that takes your time from you and gives you back money in exchange.

Find some mental practice that helps you center yourself: breathing, visualization, meditation, music, or anything else. Practice this any time you find yourself struggling. Also practice it when you're not struggling; you may find that the dividends are richer when you aren't under stress.

Take this idea of ownership and look for how you can implement it in your work. Be respectful.

This doesn't mean you grumble at a bad staffing. It means you figure out whatever tangible learning that staffing will provide, maximize your understanding of it, and after it's over, tell your staffer over coffee how strong a learning experience it was, both on its own merits and for how well you now know it isn't something you enjoy too much.

It means that when you get the classic "Fw: RE: RE: re: FW: Re: Corrected numbers" at 8:50pm, instead of raging internally or letting another sliver of your soul slip into permanent oblivion, go back to your mental practice and center yourself.

I found that all these things are self-reinforcing. When I ranked my order of priorities in life, self-care came first. That meant that I exercised first thing in the morning nearly every single day. On the days I didn't, I left in the middle of the day to exercise. Some people found it strange at first, but I backed it up with solid work product plus some candid conversations with people about my willingness to stay late, start early, or do whatever was necessary to get the job done as long as I could dip away for an hour a couple days a week. It didn't hurt my reputation; it actually helped. I received direct feedback that my proactivity and 'maturity' having those conversations was appreciated.

To sum it up, exert some ownership and also acknowledge that people are reasonable and manipulable. Don't do dumb shit (eat poorly, sleep poorly, exercise ineffectively), commit to fitness if it's an actual priority for you, and back up that commitment with good communication and work product. Your seniors care about getting the best work out of you. If you demonstrate that that best work comes when you take care of yourself, they won't make any noise.

Good luck. Remember, it ain't nothing but a peanut. We're all gonna make it.

Comments (96)

8/4/17

Good shit fam

Financial Modeling

8/5/17

Really helpful post. I am very happy to get this post. I will definitely share this post with others

8/5/17

I really appreciated this post but was at work so didn't have time to elaborate.

Best Response
8/4/17

some great stuff in here, just would expand on the diet stuff an be careful telling people to

crush Juice Press

...I'm sure you agree with all of this, but I think it's important to emphasize.

When you're extremely sedentary, diet and especially limiting the amount of simple carbs is critical

This means simply stay away from foods that SPIKE YOUR BLOOD SUGAR:
1. No rice
2. No pasta
3. No bread (this includes tortillas and/or wraps)
4. No sweet sauces
5. No fruit or juices that are high on the glycemic index
6. No starches like potatoes

As much as physical and mental exercise can help you cope with the new job, if you are eating a diet high (or even moderate) in simple sugars, you are likely going to either:

  1. Have shit/unstable energy levels
  2. Put on weight steadily

Good luck!

8/5/17

You are really a great writer. Keep writing

8/5/17

Not very accurate. If you're extremely sedentary ( not sure what this means), you should just control your simple carbs intake, not stay away from them. Anyone who has ever tried a keto or low-carb diet while being sedentary (or active for that matter) will tell you how fucking draining it is of your energy, and how it won't help you at all with weight control (you will shed initially, but a diet low in simple carbs is not sustainable for most).
We have a natural tendency in North America to associate simple carbs with low energy and putting on fat, just because we consume ridiculous amounts of pasta, bread, etc. There are many cultures where you find simple carbs in all meals, but obesity levels are low and overweight population is not a problem.
Again, dont stay away from simple carbs if you're sedentary-you will feel drained and miserable. Just bring your consumption of simple carbs to a level consistent with recommended diets such as the harvard diet (heavy on whole-grain carbs)
I have adopted low simple-carb diets a number of times in my life, at times when I was sedentary (13+ hour days at work), and at times when I was very active (worked in construction and did alot of cardio work). In both cases, I felt very weak and deprived of energy- similar to when I would eat massive pasta meals or wtv

8/8/17

I'm on a nutritional ketogenic diet. I shed about 40 lbs. You absolutely don't lose energy, I'm not sure where you got that except the initial indoctrination called Keto "Flu" which is anywhere from 2-7 days. It is a great diet but you have to plan and prep meals, but that goes for anyone looking to lose weight or maintain weight. During this high fat diet my blood lipid profile actually decreased to an amazingly low 45(mg/or whatever).

It's not just carbs, I think you miss the point that carbohydrates are quickly digested as glucose which has the same effect as sugar and spikes insulin which over a short(years) period of time has your body storing this energy as fat. I think low carb would drain your energy without sufficient levels of fat to produce ketone bodies.

8/8/17
WallStreetOasis.com:

some great stuff in here, just would expand on the diet stuff an be careful telling people to

crush Juice Press

...I'm sure you agree with all of this, but I think it's important to emphasize.

When you're extremely sedentary, diet and especially limiting the amount of simple carbs is critical

This means simply stay away from foods that SPIKE YOUR BLOOD SUGAR:
1. No rice
2. No pasta
3. No bread (this includes tortillas and/or wraps)
4. No sweet sauces
5. No fruit or juices that are high on the glycemic index
6. No starches like potatoes

As much as physical and mental exercise can help you cope with the new job, if you are eating a diet high (or even moderate) in simple sugars, you are likely going to either:

    - Have shit/unstable energy levels
    - Put on weight steadily

Good luck!

This is good advice.

I would say priority 1 is to avoid all refined sugar.

  1. Fruit is much better than fruit juice as it has fiber to slowly release natural sugar into your bloodstream
  2. Potatoes aren't the worst thing. I would avoid grains first then potatoes.
  3. Avoid/limit fried foods.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/5/17

Solid post. Ronnie Coleman is the shit too.

8/5/17

Love this point. Another good habit is to eat Ginger or similar roots in the morning.
And don't forget coffee --> remembers guys: Coffees for closers only!

Nicest haircut than Bateman

8/6/17

I wholeheartedly agree with the premise of this post - though there are some minor details that I won't bother to quibble over (specifics of nutrition - keto v. juicing v. paleo, etc.)

I would also add that cutting back on the boozing will really help. When you leave college, you no longer face the peer pressure to chug half a handle of Karkov. But there is still the temptation of getting absolutely obliterated on the weekends. I have found that this significantly hampers my productivity and mental sharpness during the following week, to the point that I don't feel 100% until Friday - which of course is when the whole cycle repeats.

If I abstain from binge drinking for over a week, I begin to feel invigorating levels of motivation and focus. As in, I actually have energy to get up at 5am for a quick lift session, the mental capacity to understand the broader implications of my work rather than just be a processing monkey for my deals, and the sheer force of will to grind out practice lbo models or PE case studies in my down time.

8/7/17

Try not to stay seated for extended periods of time. Even if you're deep in the weeds, stand up for 15-20 seconds every so often, stretch your spine/hips, then get back at it. Or use a small cup/bottle for water so you'll have a reason to briefly get up and walk to refill it. Chairs are horrible for you, if you sit relatively motionless in them for extended periods.

8/8/17

and let's not forget the benefits of intermittent fasting!

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:

and let's not forget the benefits of intermittent fasting!

Yeah, my friend who has her MS from Columbia U in Nutritional Science has helped me to Intermittent fast in an appropriate way.

It has increased my energy levels dramatically, I'm burning fat pretty easily, and feel great all of the time.

Basically, if you fast for 16hrs and eat in an 8hr period, you're good.

What works best for me is I eat between about 8pm - 12am every night. I wake up, have an espresso (doesn't count), then have green tea / mate during the day (about 10 cups), and if I workout, i'll eat before I workout at night, then eat after.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

I follow the same 16/8 schedule. It works really well.
But sorry...you're having ten cups of green tea a day?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:

I follow the same 16/8 schedule. It works really well.
But sorry...you're having ten cups of green tea a day?

Yeah recently I have been drinking Guayaki brand Yerba Mate. I work 9 - 7pm and have a boiler in my office. It usually is about 10, but sometimes it is as low as 5 cups of mate and probably 5 cups of water instead.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

careful with too much tea, it's not good for you and also, the caffeine adds up. Hopefully you aren't drinking coffee on top of that

8/8/17
Future Goldman Owner:

careful with too much tea, it's not good for you and also, the caffeine adds up. Hopefully you aren't drinking coffee on top of that

Only coffee when I get up. Plus about 600-800mg of caffeine pills.

Why is green tea not good for you?

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17
Isaiah_53_5:

Plus about 600-800mg of caffeine pills.

That sounds like a lot. Don't you get nose bleeds super easily due to all the blood pressure?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:
Isaiah_53_5:

Plus about 600-800mg of caffeine pills.

That sounds like a lot. Don't you get nose bleeds super easily due to all the blood pressure?

Nope - not even when I get hit in the face in MMA class / BJJ Muay Thai

I think my tolerance is just up there. I don't even get jitters or any of that normal stuff.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Kudos

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

You can acclimate to that shit and then when you come of and take even 10% of the dose, you're like what the fuck was I doing?? I was taking 200mg caffeine with 25mg ephedrine 4X a day for a while.

heister:

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

8/9/17
GoldenCinderblock:

You can acclimate to that shit and then when you come of and take even 10% of the dose, you're like what the fuck was I doing?? I was taking 200mg caffeine with 25mg ephedrine 4X a day for a while.

No aspirin?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/9/17

Nah, got adequate results with just the CE. Didn't feel the increased health cost of the A was worth it. Stupid thing to do altogether in retrospect. Glad I got all that bodybuilding shit out of my system young. All I got to show for it now is stretch marks.

heister:

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

8/9/17

Makes sense. Never tried an eca stack myself but imagine it to be brutal.

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/9/17

Wasn't that bad. Like I was saying, you acclimate to anything. Just stupid to do

heister:

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

8/8/17

super false

heister:

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

8/8/17
Isaiah_53_5:
Matrick:

I follow the same 16/8 schedule. It works really well.
But sorry...you're having ten cups of green tea a day?

Yeah recently I have been drinking Guayaki brand Yerba Mate. I work 9 - 7pm and have a boiler in my office. It usually is about 10, but sometimes it is as low as 5 cups of mate and probably 5 cups of water instead.

Interesting. I usually have one cup of green tea right before bed. Do you drink diet soda etc too?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:
Isaiah_53_5:
Matrick:

I follow the same 16/8 schedule. It works really well.
But sorry...you're having ten cups of green tea a day?

Yeah recently I have been drinking Guayaki brand Yerba Mate. I work 9 - 7pm and have a boiler in my office. It usually is about 10, but sometimes it is as low as 5 cups of mate and probably 5 cups of water instead.

Interesting. I usually have one cup of green tea right before bed. Do you drink diet soda etc too?

No, I don't drink soda. Also, calories are off limits during fasting period.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

True, but Coke Zero etc don't have calories if I'm not mistaken. Are you familiar with Martin Berkhan?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

look up cons of drinking too much tea. idk if it applies to green tea but it should

8/8/17
Future Goldman Owner:

look up cons of drinking too much tea. idk if it applies to green tea but it should

10 cups of green tea is fine. Look it up.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

just did, I guess youre good to go lol

8/8/17
Isaiah_53_5:
Future Goldman Owner:

look up cons of drinking too much tea. idk if it applies to green tea but it should

10 cups of green tea is fine. Look it up.

I recall some fitness pages writing entire articles about all those additional calories you can burn if you just drink 5L of green tea a day...

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:
Isaiah_53_5:
Future Goldman Owner:

look up cons of drinking too much tea. idk if it applies to green tea but it should

10 cups of green tea is fine. Look it up.

I recall some fitness pages writing entire articles about all those additional calories you can burn if you just drink 5L of green tea a day...

Yeah its really good for you. And some may gasp at the amount of caffeine I take, but if you really compare it to coke or meth, it is quite mild.

Yes, meth. Meth is prescribed to people to lose weight. (Desoxyn)

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Are you still getting any benefits from caffeine? Tolerance develops quite quickly...

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:

Are you still getting any benefits from caffeine? Tolerance develops quite quickly...

Yeah, I kind of cycle. My pre-workout that I take at night (Nitraflex) has 325mg at well. Its nice because it works well for my workout, and then I sleep like a baby.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Not bad ... you're big into pre-workout Supps?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:

Not bad ... you're big into pre-workout Supps?

Yeah they jack you up, dilate your veins to increase oxygen and blood flow ... they have worked well for me. The only time I don't really need them is for Jiu-Jitsu. But, for lifting and explosive type of workouts, they are cool.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Only one I ever tried was the original Jack3d. That was some sick stuff.
Besides that I like to fall back on little stack of caffeine + l-tyrosine + acetyl-l-carnitine. Works wonders.

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

i know, i just remember that too much of some types of tea isn't good. Guess green tea isn't one of them

Financial Modeling

8/8/17

Great topic and great post. Thank you.

8/8/17

I doubt anyone here does but quit masterbartion. Since I stopped I've had so much energy to lift heavy and consistently (5 days a week). I don't work FT and no where near anyones age here but just my suggestion.

8/8/17
G Thang:

I doubt anyone here does but quit masterbartion. Since I stopped I've had so much energy to lift heavy and consistently (5 days a week). I don't work FT and no where near anyones age here but just my suggestion.

I have never heard of masterbartion. Is that an Olympic event that tires you out during the week?

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17
Isaiah_53_5:
G Thang:

I doubt anyone here does but quit masterbartion. Since I stopped I've had so much energy to lift heavy and consistently (5 days a week). I don't work FT and no where near anyones age here but just my suggestion.

I have never heard of masterbartion. Is that an Olympic event that tires you out during the week?

Something like that.

8/8/17

are you part of a club or something?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Matrick:

are you part of a club or something?

I was just offering advice mane don't get salty.

8/8/17

All good dawg, one luv yo

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Isaiah_53_5:
G Thang:

I doubt anyone here does but quit masterbartion. Since I stopped I've had so much energy to lift heavy and consistently (5 days a week). I don't work FT and no where near anyones age here but just my suggestion.

I have never heard of masterbartion. Is that an Olympic event that tires you out during the week?

Well, I could be wrong, but I believe Masterbartion is an old, old wooden ship that was used during the Civil War era.

'I'm jacked... JACKED TO THE TITS!!'

8/14/17
Isaiah_53_5:
G Thang:

I doubt anyone here does but quit masterbartion. Since I stopped I've had so much energy to lift heavy and consistently (5 days a week). I don't work FT and no where near anyones age here but just my suggestion.

I have never heard of masterbartion. Is that an Olympic event that tires you out during the week?

oh, I just noticed I spelt it as "masterbartion" lol....

8/9/17

utter nonsense. if you want prostate cancer, abide by this. otherwise, clean your pipes

"The four most dangerous words in investing are: 'this time it's different.'" - Sir John Templeton

"The investor's chief problem - and even his worst enemy - is likely to be himself." - Benjamin Graham

8/9/17
thebrofessor:

utter nonsense. if you want prostate cancer, abide by this. otherwise, clean your pipes

1-2 times a week is fine from what I was told. I wanna keep my energy and t-levels high at my prime so I'll pass. The only time I'll wack it is when I'm baked and it is 1000x better.

8/9/17

2x/week is definitely not quitting, and yeah that's probably enough. mens health says 21x/month but my point was that if you go cold turkey for a long time, no bueno.

"The four most dangerous words in investing are: 'this time it's different.'" - Sir John Templeton

"The investor's chief problem - and even his worst enemy - is likely to be himself." - Benjamin Graham

8/9/17
thebrofessor:

utter nonsense. if you want prostate cancer, abide by this. otherwise, clean your pipes

hmmmm I doubted you, but checked pub med ... seems to agree to 'decrease risk'

https://www.ncbi.nlm.nih.gov/pubmedhealth/behindth...

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

how do you guys feel about weight? Obviously being obese is unhealthy, but what if you're too scrawny?

8/8/17

Define too scrawny

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

not too scrawny but pretty underweight. I'm one of those guys who would really like to gain more mass but just have a really hard time doing so. 5'11 I try to target a 150-155 lb weight. Ideally i would be 160. Reality, it's really hard for me to maintain my weight so i'm slipping down to the low 140's very often. Yes I work out, I used to eat really healthy but now I just stuff myself to maintain my weight

8/8/17

Do you track your calories / macros?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

I used to. Again now I just try and stuff myself. I def get at least 2k(prob's more but hard to tell for some foods) calories. Macro's all good

8/8/17

You should probably start again and as someone pointed out, it does matter what you eat and not just how much you eat. What's your lifting schedule?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

also should note i'm in college. not FT. It's hard to eat clean and still get enough calories, I used to be super clean - no sugar, fried foods, pastries, soda etc. Now all of that is gone, I gobble down anything i can get my hands on(still no soda tho).

Lift everyday different targeting different muscle groups. Cardio sometimes

8/8/17

Ok...what's your squat/bench/deadlift?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

for 10 reps 3 sets:

squat: 50lb each side,
bench: 135-140
deadlift: don't really deadlift, don't feel like it's too helpful and always kind of scared to

8/8/17

Ok, man, you need to step up your game.
You need to go 3x week and focus on the compound movements just discussed.
Do 3x5 and use heavy weights.
Deadlift is king.
Look up starting strength and then get cracking. You'll be 185 in no time.

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Future Goldman Owner:

for 10 reps 3 sets:

squat: 50lb each side,
bench: 135-140
deadlift: don't really deadlift, don't feel like it's too helpful and always kind of scared to

140 bench? how much do you weigh?

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

140-145 usually.

actually 140 isn't realistic for 10 reps. more like 130-135 max.

ya i've plateued. Been trying to jack up the weight, less reps, more sets etc. Any good workouts for chest tri day and back bi day?

8/8/17
Future Goldman Owner:

140-145 usually.

actually 140 isn't realistic for 10 reps. more like 130-135 max.

ya i've plateued. Been trying to jack up the weight, less reps, more sets etc. Any good workouts for chest tri day and back bi day?

You really need to move away from the bro split if you wanna make progress

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

why is that? Those 2 days are all about compound workouts

8/8/17

Mainly because you'll need to squat more than 145@140 if you want to gain weight

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

oh i'm not saying those 2 days are the only ones i do, i have another day for legs and sometimes i do shoulders day

8/8/17

How long have you been following this?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

winter-spring of 2015. I've altered the workouts from time to time

8/8/17

Do you remember what your bench was when you started?

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

oh wow, I don't really remember. Spring of 2015 wasn't the first time i've benched. It's just when i started routinely working out.

Maybe at that point i was benching 10 pounds each side?

8/8/17

Ok, so +70lbs over roughly two years? Fair enough

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17
Future Goldman Owner:

also should note i'm in college. not FT. It's hard to eat clean and still get enough calories, I used to be super clean - no sugar, fried foods, pastries, soda etc. Now all of that is gone, I gobble down anything i can get my hands on(still no soda tho).

Lift everyday different targeting different muscle groups. Cardio sometimes

have a couple of Vega shakes a day. . it will be good clean plant based calories and nutrition

Here is what it looks like and GNC has it, but it is cheaper at Target, CVS, Wal-Mart

http://www.gnc.com/whole-food-supplements/489999.h...

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

GNC.....overpriced and harassed by sales staff. "Here buy our brand of whey protein that is "hydrolyzed" therefore we think it's worth an extra $20 a tub." The best is real food brotha

8/8/17
TheROI:

GNC.....overpriced and harassed by sales staff. "Here buy our brand of whey protein that is "hydrolyzed" therefore we think it's worth an extra $20 a tub." The best is real food brotha

That's why I wrote Target, CVS, Wal-Mart

If you trying to gain and/or add muscle and you're at a 1000 calorie deficit, you need supplements. bro.

I'm on pretty much all whole foods now, but it is tough when you're trying to gain.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Yes, I saw. I just had to poke fun at GNC. The fitness community laughs at that place. But supps aren't needed, just try to eat more real food. One extra meal prep will replace the need for supps. There are even have meal prep services if you don't have the time but the price isn't exactly cheap at $8-9 per meal prep

8/8/17
TheROI:

Yes, I saw. I just had to poke fun at GNC. The fitness community laughs at that place. But supps aren't needed, just try to eat more real food. One extra meal prep will replace the need for supps. There are even have meal prep services if you don't have the time but the price isn't exactly cheap at $8-9 per meal prep

If bro is trying to gain weight, shakes help.

Also, in heavy training (15-20hrs/week), you need supplements. Arnold swore by supplements.

When I was doing heavy gym and MMA training (20hrs/week), I was burning 5000-6000+ calories per day. It's either supplements or very high cal food.

Right now I'm cutting so it's nice to eat mostly whole foods and enjoy it.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Some probably unwanted advice:
- Start doing max and dynamic days. What I mean is you're doing max upper body one day, dynamic lower body next, dynamic upper body next, max lower body next. Dynamic means you're focusing on faster, higher-rep, lower-weight movements. Try to be hitting compound movements and accessory exercises on all muscle groups, and don't do the same thing each time.
- Switch up your lifting style. Instead of normal bench/squat/deadlift each time, do them with bands some days, incline/decline bench, sumo squat/deadlift, and other variations. It'll help your overall form, flexibility, and power to help you gain on your main lifts.
- Eat right and sleep right.

8/8/17
zanderman:

Some probably unwanted advice:
- Start doing max and dynamic days. What I mean is you're doing max upper body one day, dynamic lower body next, dynamic upper body next, max lower body next. Dynamic means you're focusing on faster, higher-rep, lower-weight movements. Try to be hitting compound movements and accessory exercises on all muscle groups, and don't do the same thing each time.
- Switch up your lifting style. Instead of normal bench/squat/deadlift each time, do them with bands some days, incline/decline bench, sumo squat/deadlift, and other variations. It'll help your overall form, flexibility, and power to help you gain on your main lifts.
- Eat right and sleep right.

WESTSIDE!!!!!! Or as some people call: the conjugate system.

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

Also as they say, STAY TIGHT

8/8/17

...and explode off the box

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/14/17

And in her box.

...

8/15/17

right into child support

I'm talking about liquid. Rich enough to have your own jet. Rich enough not to waste time. Fifty, a hundred million dollars, buddy. A player. Or nothing.

See my Blog & AMA

8/8/17

will do, the only thing is time limit and some workouts such as upperbody would just take way too long and my sched wouldn't allow it. But yeah, changing things up is something i gotta do

8/8/17

Great post. It really comes down to a few things: nutrition, proper training and consistency. Supplements are not needed. The top 10 foods(no particular order) I recommend to anyone trying to add muscle:
1)steak
2)eggs
3)fish
4)chicken
5)rice(brown rice doesn't digest well, anyone in the bodybuilding game will tell you this)
6)oatmeal
7)vegetables
8)citrus fruits
9)blueberries
10)yams or sweet potatoes

You're body is a Ferrari, so give it the 91 octane!

8/8/17

Greek yogurt is an often-overlooked but good source of protein

8/8/17
zanderman:

Greek yogurt is an often-overlooked but good source of protein

Goat Kefir > Greek yogurt

http://www.redwoodhill.com/goat-kefir/plain/
http://www.redwoodhill.com/goat-kefir/blueberry-po...

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

8/8/17

Not nearly as protein-dense it appears

8/14/17

heister:

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

8/14/17
8/14/17

heister:

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

8/14/17
8/14/17

heister:

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

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