This will be my last thread on the issue.

[wavelength]

For anyone who wants to get ripped and never has achieved it since:

You only need to follow 3 simple rules:

- eat enough protein (about 1g / lb of lean body mass a day).
- perform intense anaerobic training.
- reduce calories to lose about 1-2 lbs a week.

I guarantee anybody who does that for long enough to get ripped to shredds. Forget about books, fitness trainers, and "gurus". They are all bullshitters who want to steal your money. The whole industry is just a bunch of liars and crooks.

[Mr Nobody]

For anyone who wants to get ripped and never has achieved it since:

You only need to follow 3 simple rules:

- eat enough protein (about 1g / lb of lean body mass a day).
- perform intense anaerobic training.
- reduce calories to lose about 1-2 lbs a week.

I guarantee anybody who does that for long enough to get ripped to shredds. Forget about books, fitness trainers, and "gurus". They are all bullshitters who want to steal your money. The whole industry is just a bunch of liars and crooks.

X2 Wave its not that complicated, now for contests you need to reduce water and carbs the last few days all I have to add.

[Method101]

 

the simple measurement is

eat 11x your bodyweight(lbs) in calories and you will lose 2lbs of fat per week.

[wavelength]

X2 Wave its not that complicated, now for contests you need to reduce water and carbs the last few days all I have to add.

I always enjoy your posts, you seem to know what you're talking about.

[Mr Nobody]

I always enjoy your posts, you seem to know what you're talking about.

Been there tried many things this always works..all math my friend

[nolotil]

For anyone who wants to get ripped and never has achieved it since:

You only need to follow 3 simple rules:

- eat enough protein (about 1g / lb of lean body mass a day).
- perform intense anaerobic training.
- reduce calories to lose about 1-2 lbs a week.

I guarantee anybody who does that for long enough to get ripped to shredds. Forget about books, fitness trainers, and "gurus". They are all bullshitters who want to steal your money. The whole industry is just a bunch of liars and crooks.

certainly loosing fat isnt a complicated process but alot of people dont have the mental power to do it

i also laugh all the gurus secrets.there are no secrets..all you need to know is a few basic fundamental rules (99%), rest is details (1%) that dont matter unless you are in very specific situations.

[nolotil]

the main thing a trainer can do is  to create accountability. in other words it helps people doing what they should be doing. (even when they know what it is)

[kyomu]

For anyone who wants to get ripped and never has achieved it since:

You only need to follow 3 simple rules:

- eat enough protein (about 1g / lb of lean body mass a day).
- perform intense anaerobic training.
- reduce calories to lose about 1-2 lbs a week.

I guarantee anybody who does that for long enough to get ripped to shredds. Forget about books, fitness trainers, and "gurus". They are all bullshitters who want to steal your money. The whole industry is just a bunch of liars and crooks.

Very correct.

But, if you want to stayy big and shredded. You need bit more special nutritional tips unless using gears.
And each person is different. So, sooner or later, you are the best trainer of yourself.

[nolotil]

Very correct.

But, if you want to stayy big and shredded. You need bit more special nutritional tips unless using gears.
And each person is different. So, sooner or later, you are the best trainer of yourself.

each person is different to some degree but still the same fundamental rules apply to everyone. although drugs can change some things.

[wes]

Good post Wave!

[Mr Nobody]

Very correct.

But, if you want to stayy big and shredded. You need bit more special nutritional tips unless using gears.
And each person is different. So, sooner or later, you are the best trainer of yourself.

kyomu you are doing great friend on your contest prep, but in reality you can eat mcdonalds 2 weeks out from contest if you want as long as you dont go over your calorie maintenance. Its just dropping water before the contest if you have stripped the fat for naturals as yourself. I never used the drugs I couldnt relate to that.

[The Showstoppa]

Pfffffttt...... I prefer the guru's who suggest massive amounts of drugs.  Just seems like the safer way to go.

[wavelength]

certainly loosing fat isnt a complicated process but alot of people dont have the mental power to do it
i also laugh all the gurus secrets.there are no secrets..all you need to know is a few basic fundamental rules (99%), rest is details (1%) that dont matter unless you are in very specific situations.

Exactly!

the main thing a trainer can do is  to create accountability. in other words it helps people doing what they should be doing. (even when they know what it is)

Yes. Good thing is that you can't really screw it up anyway as long as you still follow the 3 simple rules. That's why most trainers are effective as long as their clients follow their lead.

Very correct.
But, if you want to stayy big and shredded. You need bit more special nutritional tips unless using gears.
And each person is different. So, sooner or later, you are the best trainer of yourself.

I agree that each person is different, but the difference mainly concerns convenience. I still think that by following the 3 rules, everyone can get shredded (with close to optimal results).

each person is different to some degree but still the same fundamental rules apply to everyone. although drugs can change some things.

Yes!

Good post Wave!

Thanks man!

kyomu you are doing great friend on your contest prep, but in reality you can eat mcdonalds 2 weeks out from contest if you want as long as you dont go over your calorie maintenance. Its just dropping water before the contest if you have stripped the fat for naturals as yourself. I never used the drugs I couldnt relate to that.

Listen to this guy, he obviously knows what he's talking about!

Pfffffttt...... I prefer the guru's who suggest massive amounts of drugs.  Just seems like the safer way to go.

I agree if you need to adhere to a certain hard deadline like a contest.

[haider]

Wave, do you keep protein intake constant on off/on-training days?

[wavelength]

Wave, do you keep protein intake constant on off/on-training days?

Yes but that's irrelevant too. Avarage is much more important than exact intake each day.

[d0nny2600]

the simple measurement is

eat 11x your bodyweight(lbs) in calories and you will lose 2lbs of fat per week.

And you know what about dieting?

[haider]

And you know what about dieting?

This noob definitely needs to shut his fucking mouth.

Yes but that's irrelevant too. Avarage is much more important than exact intake each day.

So you're basically saying timing of protein intake will not affect your gains in any significant manner.

[wavelength]

So you're basically saying timing of protein intake will not affect your gains in any significant manner.

Yes. There are studies regarding protein intake around anaerobic training but they are inconclusive.

[d0nny2600]

Yes. There are studies regarding protein intake around anaerobic training but they are inconclusive.

I generally agree with everything you say Wave but find it easier to follow the traditional diet when getting lean.

[Van_Bilderass]

But, if you want to stayy big and shredded. You need bit more special nutritional tips unless using gears.

Give an example of a "special nutritional tip" you personally found helpful.

Will you be "big and shredded without gears" at your next show?

[nolotil]

This noob definitely needs to shut his fucking mouth.
So you're basically saying timing of protein intake will not affect your gains in any significant manner.

you should worry about the totals more than timing...although protein intake around the workouts is important.

as for carb cycling and fat intake..i guess there could be some partioning effects going on. in other words low fat on training days (specially after the workout) and more carbs and vice versa on non workout days. in the end i dont think it matters that much for your end results as long as you have a caloric deficit overall (over a certain time period). also carb cycling can be useful if you already have a low body % ...but personally i have dieted down many times without any type of carb cycling just removing calories as fat loss stalls. extremely uncomplicated  

[wavelength]

I generally agree with everything you say Wave but find it easier to follow the traditional diet when getting lean.

And that's perfectly fine of course. It's a matter of convenience in this case.

[Matterhorn]

For anyone who wants to get ripped and never has achieved it since:

You only need to follow 3 simple rules:

- eat enough protein (about 1g / lb of lean body mass a day).
- perform intense anaerobic training.
- reduce calories to lose about 1-2 lbs a week.

I guarantee anybody who does that for long enough to get ripped to shredds. Forget about books, fitness trainers, and "gurus". They are all bullshitters who want to steal your money. The whole industry is just a bunch of liars and crooks.

you, mein oesterreichischer freund (no homo), got it down to a science !

[wavelength]

you should worry about the totals more than timing...although protein intake around the workouts is important.

as for carb cycling and fat intake..i guess there could be some partioning effects going on. in other words low fat on training days (specially after the workout) and more carbs and vice versa on non workout days. in the end i dont think it matters that much for your end results as long as you have a caloric deficit overall (over a certain time period). also carb cycling can be useful if you already have a low body % ...but personally i have dieted down many times without any type of carb cycling just removing calories as fat loss stalls. extremely uncomplicated  

You make too much sense, get off this board!

[nolotil]

I generally agree with everything you say Wave but find it easier to follow the traditional diet when getting lean.

'traditional' diets have to follow the basic rules too...the thing is just that they are surrounded with alot of vodoo that people think they have to do. (one such thing is eating every third hour)

so the vodoo diet says do A+B+C = D

in reality all you need to do is to do A to get D
...but people will think B+C is necessary too