Bodybuilding (guide to 99 str irl)

[Portoguez 10]

My thoughts: 

Stop with the 'clean' or 'dirty' bulk non-sense. The majority of people who claim they can't gain weight no matter what they eat simply don't eat enough. I can bet your ass if we go out for a bite, you won't be able to eat as much as I would.  Just because Joe X only needs 3,000, doesn't mean you won't need 5,000. Find your number and eat it. 
A lot of you claim you eat a ton of food, can live off fash food, all day every day, enjoy your diabetes and fatty organs in a couple years.

Why do you want to look good if you're going to feel like shit and maybe eventually develop serious diseases?

 

Calories and macros are what matters the most. If you want to eat the Oreo's Mcflurry today, even if it doesn't fit your daily intake, fuck it and do it. Just don't do it often.

 

 

 

The most optimal macro ratio for men's are: 20% protein, 40% carbs, 40% fats.

I will post the sources for this eventually, can't be arsed at the moment.

 

but brah, I heard 1-1.5lb per bodyweight is le optimal protein for gainzz

 

- No it isn't. Among many other problems in our currently society, one of them is the crap we are fed because big pharmas own the world, the protein myth was made up by protein producing companies to make big bucks.

 

but brah, dat dere carbs make you fat and protein helps fight hunger

 

- Again, not that linear. Carbs are the primary source of energy(to keto followers will be fat) so if you're feeding yourself more carbs than your body will be able to utilize and absorb then yes, it will be stored as fat.

 

NOTE: I am ovesimplifying the process. It doesn't happen that easily but in the future I can explain it in detail if you guys are interested.

 

Yes, protein is indeed a hunger satiating macronutrient but so is carbs and most importantly, fat. Plus, if you're feeding yourself with more carbs and fat, why would you need protein to do that job? If you eat too much of it, you will most likely poop it out.

 

but brah, fats make you fat and they clog your arteries 

 

 

-Not true. Yes, 1gram of fat is 9 calories, more than carbs and protein(1g/4calories) but nobody is telling you to over eat fats. Fat is most likely the most vital nutrient for various reasons. Hormonal balance would be the most mentioned one(studies found 35-40% fat is the most optimal % for fats and it's hormonal benefits).

 

Cholesterol will only plaque your arteries if you have high LDL oxidation. If you get enough antioxidants into your diet, you will counter the LDL oxidation, keep a good Total/HDL cholesterol ratio, you will be fighting against inflamation 

 

 

NOTE: Eat more SFA and MUFA, less PUFA(many people fail this step).

 

2nd NOTE: Many people rely on the usage of oils, especially olive oil but realize what olive oil really offers you is Vitamin E, which can be found in many other sources with other secondary benefits. Also, every oil(and fat) has a smoking point.(Again, if you guys want the scientifical explanation for this things, let me know, I can write it for you) The smoke point indicates the temperature limit up to which that cooking oil can be used and olive oil is not the one who can put up with highest temperatures(210ºC and 410ºF) so if you're baking, frying or grilling something, coconut and avocado oil (among others) are much better choises since they have higher smoking points.

 

 

Another point that is very underated in the community of bodybuilding is the adequate intake of Vitamins and Minerals. 

 

Zinc, Selenium, Magnesium, Iodine and Vitamin D are the most important for your general well being. That said, a balance in ALL vitamins and mineral is even more important. 
 

Best sources of Protein:

 

Red meat – High in B complex, Vitamin D and Saturated Fat, great source of animal protein;
 

Liver – Too many vitamins and minerals to mention;

 

Butter – Good source of vitamin D, A and Saturated Fat(if you are overweight, don't eat butter);

 

Eggs – Vitamin A, B12  and high in Choline;

 

Bacon – Great source of Cholesterol and Saturated fat

 

Best sources of carbs:

 

Regular Potatoes – Amazing source  of potassium;

 

Quinoa – Great source of many vitamins and minerals;

 

Buckwheat – Amazing source of magnesium;

 

Sweet Potatoes  and Carrots– Amazing sources of Vitamin A;

 

Fruits- Mostly berries for it's fiber content and high antioxidant profile.

 

Vegetables in general- Great source of fiber, vitamins and minerals. Brocolli and Mushrooms(Scientifically not a vegetable but health organizations classify it as such) for their anti-cancer and anti-estrogenic(for those looking to keep the fat off) profile.

 

 

 

Tomorrow I will talk about Sleep, Fats, Estrogen, Testosterone, DHT and HGH.