Good diet guy to turn to

[LondonTiger]

Can someone recommened me a good guy to turn to for strength training diets, a bit like the Mark Rippetoe of dieting.

No disrespect to Mark, I think he's a genius when it comes to teaching how to train, but the diet leaves much to be desired.

I'm sick of getting constipated, sick of sitting in the toilet seat, trying to squeeze out rock hard shits, and shits that feel like a python and come out the size of an almond or a date.

Id like to know more about how different foods affect the body, and how to plain my nutrition intake so I feel stellar throughout the day, right now.. I'm eating meat + anything else I can find in the fridge.. Sometimes it's brown bread, sometimes it's fries, sometimes the meal is just a half pounder on it's own.

Im about 22% bf, which doesn't bother me too much, but I don't want to get any fatter, and I want to make sure my body is getting the nutrition it needs, including all the micronutrients as well (not just proteins, carbs, fat and looking at the overall calorie intake)

Thanks.

[Carlos Daniel]

I like some of Lyle's stuff, but he is more oriented towards getting lean than getting big.

[AlteredBeast]

It probably wouldn't be too difficult to find out your approx. maintenance caloric intake. And then just increase to create a slight surplus, sticking primarily to nutritionally dense foods?

Just a thought.

[tnumrych]

To be honest, I know this is a bit of a "home-ry" thing to do, I think Johnny Pain is the guy to go if you are looking to lean out while maintaining the hard-earned growth. His own results, along with the experiences of other people from this board speak for themselves regardless of the "his science is off" argument.

[Eanderson]

bodyrecomposition.com

Lyle McDonald is a pretty big jerk, but he has covered every nutrition topic you could ever want in his articles.

[yorick]

leangains.com

I've had fairly good success following some of the basic tenants on this site.

[killyouintheface]

leangains.com

I've had fairly good success following some of the basic tenants on this site.

Thanks for posting this. Seems like there's a lot of really interesting shit on this site.

[yorick]

You're welcome.

I've tried numerous things in the past to gain muscle while losing fat. So far, this approach has allowed me to have more calories, carbs, and overall food choices without gaining fat, and with an increased energy level & strength in the gym (without doing the typical bulking and cutting cycles).

Of course, everybody is different in both genetics and goals, and I wouldn't necessarily recommend this to everybody.

[killyouintheface]

IF just seems to make so much SENSE to me on an intellectual level, and the research that I've been reading his comments on on the site you linked to is only making me want to do it.

Previously I kept trying to dip my toe into it, and I'm not sure it works that way. So this time around I'm thinking about changing my workout schedule (I'm doing 5/3/1) to a four day schedule and changing my timing around so I train just before I end the fast around 1 or 2 o'clock in the afternoon, and see how that goes.

The research is intriguing, and it's much less of a pain in the ass than trying to eat six or seven times a day and carrying around all the tupperware and shit.

[Tom Campitelli]

Can someone recommened me a good guy to turn to for strength training diets, a bit like the Mark Rippetoe of dieting.

No disrespect to Mark, I think he's a genius when it comes to teaching how to train, but the diet leaves much to be desired.

I'm sick of getting constipated, sick of sitting in the toilet seat, trying to squeeze out rock hard shits, and shits that feel like a python and come out the size of an almond or a date.

Id like to know more about how different foods affect the body, and how to plain my nutrition intake so I feel stellar throughout the day, right now.. I'm eating meat + anything else I can find in the fridge.. Sometimes it's brown bread, sometimes it's fries, sometimes the meal is just a half pounder on it's own.

Im about 22% bf, which doesn't bother me too much, but I don't want to get any fatter, and I want to make sure my body is getting the nutrition it needs, including all the micronutrients as well (not just proteins, carbs, fat and looking at the overall calorie intake)

Thanks.

News flash - you need to eat vegetables. Rip doesn't advocate that you just eat meat plus bread, either. In fact, he has not suggested anything of the kind. I am consistently amazed at how people fuck this up time and time again and then suggest "Rip led me astray," or "Rip's diet is awful." There is no "Rip's diet." If you are constipated, that's a fucking problem. How do you get unstuck? Let's see... Fiber might be a good place to start. From where do we get the most fiber? Vegetables. Bread and grains have little fiber in them compared to vegetables. Eat veggies with every meal. Breakfast, too. Fresh, frozen, whatever. Not just a sprig of broccoli, either. Have a cup and half to two cups of cooked broccoli with every meal and chase that with an apple or an orange. Green beans, brussels sprouts, collard greens, swiss chard, zucchini, mushrooms, tomatoes, bok choi, cabbage, cucumbers. Take your pick, here.

Secondly, you need to match your caloric intake to your activity levels. If you are squatting 200 pounds, working out twice a week, and eating 8,000 calories, there is a mismatch. John Scheaffer has offered a number of reasonable pieces of advice on his message board. Common sense will go a long way here. If you are just eating meat and some occassional starchy carbs, you have not looked very deeply into this. Take care of the blatantly easy stuff before fucking around with intermittent fasting, or anything else for that matter.

[Age_of_Aquarius]

Meat, eggs, milk, greens and a good source of vitamin c. That's all you need. In fact, that's optimal.

[anchor]

Take care of the blatantly easy stuff before fucking around with intermittent fasting, or anything else for that matter.

Great advice, Tom.

[Peter_k]

Leangains is a good place to go as he actually knows a few ways to get stronger AND leaner.

Sheaffer claims to do the same, but he really can't tell you anything that wasn't obvious in the first place (e.g. if you're fat and reduce your calories only slightly, your training won't suffer very much). Don't waste your money on one of his "consults."

Lyle's RFL book is gold because it's a good way to quickly shed fat and then get back to more productive things.

[indian_lifter]

JP, Shelby Starnes are good guys to talk to.

Shelby competes in BBing but also helps guys get leaner, while getting stronger. He wont guide you down to contest level BF% if you dont want to.

[Andy Baker (KSC)]

Nathan Payton is the best diet guy for strength athletes in my opinion. I used him to diet from 242 to 198 and set all new PR's at this weight class.

Among his clients are pro strongmen Ryan Bracewell, Andy Vincent, and Travis Ortmayer. Ortmayer went from like 330 to 295-305 and set all new PR's and was freaking shredded in the process.

I like Nathan because his diets allow a lot of fruit and cheat meals. This makes the diet SO MUCH easier to stick to day in and day out.

Nathan's focus is not just on getting your bodyfat down (that is pretty easy), but his diets allow for OPTIMAL performance while attaining manageable levels of leanness.

Website is Probodycoach.com. It is a little pricey but worth every penny.

[LimieJosh]

Never heard of him, but your endorsement has piqued my attention. It might be difficult, but can you summarize his approach?

[Subsistence]

Lyle is good, but I am finding his forums almost useless at this point as it seems he only frequents it to insult the posters or ban people.

Alan Aragon is also great, but he is a bit more of a research review guy than someone who gives a lot of concrete suggestions from what I can see. I don't own any of his non-free material though.

[RaF007]

Lyle's RFL book is gold because it's a good way to quickly shed fat and then get back to more productive things.

I can second this.

[Peter_k]

Lyle is good, but I am finding his forums almost useless at this point as it seems he only frequents it to insult the posters or ban people.

Alan Aragon is also great, but he is a bit more of a research review guy than someone who gives a lot of concrete suggestions from what I can see. I don't own any of his non-free material though.

In all fairness to Lyle (and believe me, I'm the last person who wants to be "fair" to him), he does have TONS of free info on his site that answers just about any question you have.

[Kid]

In all fairness to Lyle (and believe me, I'm the last person who wants to be "fair" to him), he does have TONS of free info on his site that answers just about any question you have.

Yeah, I made the mistake of messaging him before I'd had a chance to wade through all the free info. He was understandably curt.

Guys who have done RFL: How long did you do it for, what was the impact on your strength, and what sort of fat loss did you achieve?

[Carlos Daniel]

Yeah, I made the mistake of messaging him before I'd had a chance to wade through all the free info. He was understandably curt.

Guys who have done RFL: How long did you do it for, what was the impact on your strength, and what sort of fat loss did you achieve?

A little less than two weeks, lost about 3 kg of fat, impact was not very large but it happened All lifts stayed the same except deadlifts. I had some shit happening to me right after the diet (vacation followed by a cold) that really made a dent in my strength, so I don't really know if I have the diet to blame. General thoughts: it's easier than it seems, specially since it's only for a short time and it's even easier if you take the ephedrine and caffeine.

[Peter_k]

Yeah, I made the mistake of messaging him before I'd had a chance to wade through all the free info. He was understandably curt.

Guys who have done RFL: How long did you do it for, what was the impact on your strength, and what sort of fat loss did you achieve?

I did it for 2 weeks. Lost 7 lbs of fat (you'll lose tons of water too).

What I did was 2 weeks of RFL, followed by 4 weeks of moderate dieting. Lost 15 lbs total in 6 weeks with a modest strength gain overall.

Another reason I like RFL is that it teaches you a powerful lesson about how to eat properly. You strip away everything except the bare essentials (protein, vitamins and fish oil). Once you go back to eating normally, you have a better sense of what's important in your diet.

My biggest problem with it is not the bland food, actually. I didn't feel any hunger on it--ever. In fact I started to hate eating so much bland meat and vegetables to the point I would rather have not eaten.

The worst part was the supplementation. Every day I was taking 9 fish oil capsules, a couple magnesium pills, calcium + vitamin D, caffeine, and ephedrine. Plus I got tired of using NoSalt (best source of potassium since the pills are only 50 mg) so I started filling gelcaps with it.

In other words, a fuckload of big pills to swallow every day.

[Kid]

Cheers guys. Will probably give it a crack at some stage early next year.

[Carlos Daniel]

Ah, and one thing: get yourself some protein powder. It's very useful if you haven't had your protein quota of the day and need to fill it before you go to bed. Get some casein, it has a slower absorption than whey and therefore leaves you fuller for a longer time. I recommend trueprotein.com .

[Kid]

Ah, and one thing: get yourself some protein powder. It's very useful if you haven't had your protein quota of the day and need to fill it before you go to bed. Get some casein, it has a slower absorption than whey and therefore leaves you fuller for a longer time. I recommend trueprotein.com .

I'm in Aus, but I've already got plenty of protein (http://professionalwhey.com.au/catalog/product_info.php?cPath=26&products_id=61) and hydrolysed casein (http://professionalwhey.com.au/catalog/product_info.php?cPath=26&products_id=103).

I know, I know... More dollars than sense.