Simply Shredded Forum FAQ & Best Practices
1.0 Nutrition
2.0 Training
3.0 Diet & Supplements
4.0 Training Logs
Purpose of this FAQ is to share knowledge that helps members of this forum succeed.
Questions - comments talk to @Frostshock
__________________________________________________________
1.0 Nutrition
Q: How do I lose (cut) or gain (bulk) weight?
1. Determine “Caloric Maintenance”
2. Decide if you are Cutting or Bulking
3. Track calories using My Fitness Pal
Cutting: Caloric deficit. (-100 to -500 cals from your maintenance. The goal is to lose .5-1 pounds per week)
Bulking: Caloric surplus (+100 to +500 cals from your maintenance. The goal is to gain .5-1 pounds per week)
To minimize muscle loss during a cut you'll want to go into a deficit slowly - In contrast to minimize fat gained during a bulk you will want to go into a surplus slowly. This is covered in detail in the "In Depth FAQ"
Maintenance calculators:
- http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
- http://iifym.com/tdee-calculator/
- http://swole.me/calorie-calculator/
- http://www.myfitnesspal.com/
__________________________________________________________
Q: What is the best macro split (carbs, fats, and proteins)?
Members of this forum generally recommend a 50c/30p/20f split.
There is some flexibility here - some people prefer slightly higher fat intake - it’s most important to track your total calories so that your intake matches your daily caloric intake goal. Please note that MFP is calibrated to sedentary people so you’ll need to adjust the calculations to fit your own caloric and macro requirements. Just be sure that your Fat intake is >= 20% & <= 28% and Carb intake is >= 50%
General board consensus indicates that low-carb dieting and high protein diets are highly inefficient. For more info visit the “In depth FAQ”
In-depth Macro Calculation Guide:
http://forum.simplyshredded.com/topic/12308/a-how-to-calculating-your-macros/
__________________________________________________________
2.0 Training
Q: Beginner Training Programs
Strong Lifts -
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Ice Cream Fitness -
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
Elliot Hulse Beginner (PAGE 19) -
http://www.hulsestrength.com/videos/advanced5x5_finaltrue.pdf
__________________________________________________________
Q: Intermediate/Advanced Training Programs
PHAT -
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
5/3/1 -
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Push/Pull/Legs (PPL) -
http://www.aworkoutroutine.com/push-pull-legs-split/
http://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/
German Volume Training (GVT) -
http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html
West Side Barbell (WSBB) -
http://startingstrength.wikia.com/wiki/Basic_Westside_Barbell_Template
__________________________________________________________
3.0 Diet & Supplements
Meal Timing -
Meal timing is irrelevant. Get your macros and calories in at any point during the day
More info: http://www.simplyshredded.com/stoking-the-metabolic-fire-does-higher-meal-frequency-increase-metabolism-and-enhance-fat-loss.html
To further the point…
http://www.simplyshredded.com/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html
You can eat bread, fruit, pasta, white rice, whatever - A carb is a carb.
More info:
http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html
__________________________________________________________
Q: What are the best supplements?
While eating whole food is the best thing you can do for your diet, supplementation can help.
Supplementation suggestions:
- Multi-vitamin
- Fish oil (caps or oil, doesn’t matter)
- Creatine Monohydrate
Although it isn’t necessary, Whey Protein can be convenient for hitting high protein requirements.
__________________________________________________________
Q: What Creatine is the best?
Creatine Monohydrate - Though you may see creatine with fancy names and all kinds of claims, they all do the same thing and are absorbed the same way.
__________________________________________________________
Q: How to take Creatine.
Drink 5g of Creatine Monohydrate per day every day FOREVER. No cycling, loading, or sniffing required (sorry Scarface).
More info:
http://forum.simplyshredded.com/topic/7149/is-creatine-worth-it-for-a-model/ - Read the post by @Eknight
http://examine.com/supplements/Creatine/
__________________________________________________________
4.0 Training Logs
Q: What's a "Training Log"?
A Training Log is basically a thread containing your exercises and day to day thoughts, ideas, questions, and nutrition. Typical format for a Log is:
Age:
Height:
Weight:
Body fat% (Optional):
Bench: XXX lbs/kg (where XXX is your 1 rep max)
Squat: XXX lbs/kg
Deadlift: XXX lbs/kg
Experience Level: (Amount of time you've been weightlifting)
Goals:
Progress/Transformation/Starting reference photos (Optional)
Typical Content Format:
Day/Body Part being trained - Ex: "Chest day" or "5/3/1 Bench Day"
Exercise being done:
REPSxREPSxREPS x WEIGHT Where x simply means "by". Ex: 5 reps by 5 reps by 5 reps at 150 lbs = 5x5x5 x 150
Training Notes - Questions - Thoughts - Life Events - Nutrition
Start your Training Log now
__________________________________________________________
5.0 Body Fat Estimate
Q: What is my body fat percentage?
http://forum.simplyshredded.com/cached/c6aa1801f7415ee05083347739e8d629.jpg
__________________________________________________________
For a more in depth FAQ:
https://docs.google.com/document/d/1RY-VCQNHP2gGwn7gge38VmVX4bzB-afxh2tx4sO_Pj4/edit?pli=1
1.0 Nutrition
2.0 Training
3.0 Diet & Supplements
4.0 Training Logs
Purpose of this FAQ is to share knowledge that helps members of this forum succeed.
Questions - comments talk to @Frostshock
__________________________________________________________
1.0 Nutrition
Q: How do I lose (cut) or gain (bulk) weight?
1. Determine “Caloric Maintenance”
2. Decide if you are Cutting or Bulking
3. Track calories using My Fitness Pal
Cutting: Caloric deficit. (-100 to -500 cals from your maintenance. The goal is to lose .5-1 pounds per week)
Bulking: Caloric surplus (+100 to +500 cals from your maintenance. The goal is to gain .5-1 pounds per week)
To minimize muscle loss during a cut you'll want to go into a deficit slowly - In contrast to minimize fat gained during a bulk you will want to go into a surplus slowly. This is covered in detail in the "In Depth FAQ"
Maintenance calculators:
- http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
- http://iifym.com/tdee-calculator/
- http://swole.me/calorie-calculator/
- http://www.myfitnesspal.com/
__________________________________________________________
Q: What is the best macro split (carbs, fats, and proteins)?
Members of this forum generally recommend a 50c/30p/20f split.
There is some flexibility here - some people prefer slightly higher fat intake - it’s most important to track your total calories so that your intake matches your daily caloric intake goal. Please note that MFP is calibrated to sedentary people so you’ll need to adjust the calculations to fit your own caloric and macro requirements. Just be sure that your Fat intake is >= 20% & <= 28% and Carb intake is >= 50%
General board consensus indicates that low-carb dieting and high protein diets are highly inefficient. For more info visit the “In depth FAQ”
In-depth Macro Calculation Guide:
http://forum.simplyshredded.com/topic/12308/a-how-to-calculating-your-macros/
__________________________________________________________
2.0 Training
Q: Beginner Training Programs
Strong Lifts -
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Ice Cream Fitness -
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
Elliot Hulse Beginner (PAGE 19) -
http://www.hulsestrength.com/videos/advanced5x5_finaltrue.pdf
__________________________________________________________
Q: Intermediate/Advanced Training Programs
PHAT -
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
5/3/1 -
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Push/Pull/Legs (PPL) -
http://www.aworkoutroutine.com/push-pull-legs-split/
http://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/
German Volume Training (GVT) -
http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html
West Side Barbell (WSBB) -
http://startingstrength.wikia.com/wiki/Basic_Westside_Barbell_Template
__________________________________________________________
3.0 Diet & Supplements
Meal Timing -
Meal timing is irrelevant. Get your macros and calories in at any point during the day
More info: http://www.simplyshredded.com/stoking-the-metabolic-fire-does-higher-meal-frequency-increase-metabolism-and-enhance-fat-loss.html
To further the point…
http://www.simplyshredded.com/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html
You can eat bread, fruit, pasta, white rice, whatever - A carb is a carb.
More info:
http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html
__________________________________________________________
Q: What are the best supplements?
While eating whole food is the best thing you can do for your diet, supplementation can help.
Supplementation suggestions:
- Multi-vitamin
- Fish oil (caps or oil, doesn’t matter)
- Creatine Monohydrate
Although it isn’t necessary, Whey Protein can be convenient for hitting high protein requirements.
__________________________________________________________
Q: What Creatine is the best?
Creatine Monohydrate - Though you may see creatine with fancy names and all kinds of claims, they all do the same thing and are absorbed the same way.
__________________________________________________________
Q: How to take Creatine.
Drink 5g of Creatine Monohydrate per day every day FOREVER. No cycling, loading, or sniffing required (sorry Scarface).
More info:
http://forum.simplyshredded.com/topic/7149/is-creatine-worth-it-for-a-model/ - Read the post by @Eknight
http://examine.com/supplements/Creatine/
__________________________________________________________
4.0 Training Logs
Q: What's a "Training Log"?
A Training Log is basically a thread containing your exercises and day to day thoughts, ideas, questions, and nutrition. Typical format for a Log is:
Age:
Height:
Weight:
Body fat% (Optional):
Bench: XXX lbs/kg (where XXX is your 1 rep max)
Squat: XXX lbs/kg
Deadlift: XXX lbs/kg
Experience Level: (Amount of time you've been weightlifting)
Goals:
Progress/Transformation/Starting reference photos (Optional)
Typical Content Format:
Day/Body Part being trained - Ex: "Chest day" or "5/3/1 Bench Day"
Exercise being done:
REPSxREPSxREPS x WEIGHT Where x simply means "by". Ex: 5 reps by 5 reps by 5 reps at 150 lbs = 5x5x5 x 150
Training Notes - Questions - Thoughts - Life Events - Nutrition
Start your Training Log now
__________________________________________________________
5.0 Body Fat Estimate
Q: What is my body fat percentage?
http://forum.simplyshredded.com/cached/c6aa1801f7415ee05083347739e8d629.jpg
__________________________________________________________
For a more in depth FAQ:
https://docs.google.com/document/d/1RY-VCQNHP2gGwn7gge38VmVX4bzB-afxh2tx4sO_Pj4/edit?pli=1