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Thread: Getting Started Gaining Weight or Losing Weight - Nutrition Basics | Robert Santana

  1. #1
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    Default Getting Started Gaining Weight or Losing Weight - Nutrition Basics | Robert Santana

    • starting strength seminar april 2024
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    Starting Strength Coach Robert Santana and Weights and Plates intern April Incolingo discuss how to get started with gaining weight or losing weight along with Starting Strength.


  2. #2
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    Robert, I’m an overweight guy doing the SS program. In another resource I have, you recommend carbs only pre and post workout, and on mornings of non-training days. Is this still the best way to time carbs? Thanks

  3. #3
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    That is correct. It matters more when you are cutting but this is generally an effective way to eat.

  4. #4
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    Oct 2019
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    Robert,

    I was at the Nutrition and Rehab camp at Wichita Falls October. I weigh my food occasionally to make sure I am getting enough protein. My estimation skills are improving with the "fist" method for protein. If I am preparing to eat 4 - 6 oz of lean beef, is this a raw weight or cooked weight? I know you mentioned it in the seminar but I cannot remember what you said. I know water cooks out of the meat. I am sure this is not a big deal, and if I eat 4 - 6 oz of cooked meat I likely need the extra protein!

    Thank you in advance for the information. I enjoyed your seminar and am glad to know I can eat my red meat and my eggs!

  5. #5
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    Thanks for posting and glad you took a few nuggets of information away from that. My rule of thumb is that a cooked portion is 75% of the raw portion. That being said, try and stay consistent and the rest will work itself out.

  6. #6
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    Quote Originally Posted by Robert Santana View Post
    Thanks for posting and glad you took a few nuggets of information away from that. My rule of thumb is that a cooked portion is 75% of the raw portion. That being said, try and stay consistent and the rest will work itself out.
    Thank you, Robert. I took more than a few nuggets. I sat up at the front on your far left. You were very informative.

  7. #7
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    Ah yes I remember! You were very engaged up there. Thanks again, appreciate the positive feedback. We are hoping to do another one soon.

  8. #8
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    Is there any viable replacement for the gallon of milk a day suggested in SS? I tried slowly increasing my consumption and found out that 16oz of milk a day (give or take) and a container of Greek yogurt is the maximum amount of dairy that I can ingest without uncomfortable side effects.

  9. #9
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    Quote Originally Posted by Shea Frazier View Post
    Is there any viable replacement for the gallon of milk a day suggested in SS? I tried slowly increasing my consumption and found out that 16oz of milk a day (give or take) and a container of Greek yogurt is the maximum amount of dairy that I can ingest without uncomfortable side effects.
    Are you in the small demographic of people where a gallon of milk a day is recommended?

  10. #10
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    starting strength coach development program
    Quote Originally Posted by Shea Frazier View Post
    Is there any viable replacement for the gallon of milk a day suggested in SS? I tried slowly increasing my consumption and found out that 16oz of milk a day (give or take) and a container of Greek yogurt is the maximum amount of dairy that I can ingest without uncomfortable side effects.
    To piggyback what Will said, what is your height, weight, age, and current 5RMs and Chin Up AMRAP?

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