Health and Fitness Journey FAQS

**Updated 2nd September, 2021**

So, you’ve just started getting into fitness. You’ve done your research. You’ve followed all the influencers. You’ve watched all the YouTube videos. And you’re just about ready to start dry scooping your pre-workout before setting your stopwatch to countdown until your anabolic window closes.

Before you head to the gym or start spamming Reddit and Discord with your worried questions about ruining your newbie gains forever, give the below a quick read and put your fears to rest. We all started somewhere. The internet is garbage. Here’s some experienced answers from some friendly internet strangers.

What do I need to eat to get big?

What type of fuel does a car need to drive fast? It depends on the car. BUT muscle is simply built in a, high protein, calorie surplus. A calorie surplus is any calories above maintenance. Go to www.tdeecalculator.net and fill out the form. This will give you maintenance calories. Add 500 calories to that. That’s your starting point. Then eat. Whatever you like. Just keep it balanced. 

So how much protein do I need to eat?

At a minimum 1.6gs per kg of bodyweight per day.

How much carbs and fats?

As many as you like, so long as it fits within your calorie budget.

But fat will make me get fat, though, right? Shouldn’t I avoid fat?

Fat does not make you fat. Calories make you fat. Being in a calorie surplus will make you put on some fat. That’s why we only suggest a maximum of 500 calories above maintenance. To reduce the amount of fat you put on.

So it’s a lean bulk?

It’s a bulk. Anything above surplus is a bulk. There’s no such thing as a lean bulk. It’s all bulking.

But I need to eat clean, right?

Clean bulking or dirty bulking will yield the same results if calories and macros are matched. You could eat fast food all year round but if you ate the right fast food you’d get the same results. There’s obviously more nuance here but try not to over complicate it for yourself and just look at your calories and protein. You don’t need much more than that to build muscle.

Wait. Fat DOESN’T make me fat?

Nope. Once again, calories make you fat.

Ok. I think I get it. But what about programming? What’s the best split to get me big and strong?

The one that best fits your schedule, available equipment and is enjoyable to you. You want to stick with it. Body part splits aren’t advised because they only tend to hit each body part ONCE a week when it’s recommended to hit each muscle group twice a week for optimal results. But obviously not everyone has that luxury. Just make sure you do your research and pick a program that clearly has some support behind it. It needs to be tried and tested. Not thrown together by some friend or guy in the gym. It's at times more an art, than a science to create a program. But it's still a science. 

The r/gym wiki on Reddit and the r/fitness wiki on Reddit both have a good selection of programs. Try one of them.

The signs of a good program include clear progression paths (so plans on increasing the weight or intensity each week), scheduled deloads and support for plateaus and what to do after the cycles.

Again, make sure you hit each muscle group. Upper and lower. Don’t skip legs. You want well-rounded development. A 15 minute arms workout from youtube is not a program.

I don't have access to any equipment or a gym, does that mean I can't build muscle?

Nope. Bodyweight programs are a thing and people can see amazing results so long as there is a way to increase intensity. Most well written bodyweight programs will include progression. Usually through increasing rep ranges or form (different push up variations, for example, create different challenges and adaptations) or even by simply putting on a rucksack. 

Have a look at the aforementioned sub-reddits for some programs. Alternatively, r/bodyweightfitness itself has a list of free programs.

I think I’ve messed up my newbie gains. Am I screwed?

Newbie gains is just an untrained bodies response to new stimulus. Such as the start of a resistance training program. You can benefit from it for 6 months to 2 years. And if you start with subpar programming in the first 6 months you will start to get decent newbie gains when you move over to a proper program.

Basically, don’t worry about it. Just think to yourself: “Do I really care what happens in the first year? Do I plan on sticking with this lifestyle for 5, 10 or even 15 years?” If the answer to the second question is ‘Yes’, then you just need to get started on your program, put your head down and put in the work. Your first year will mean nothing by the time you hit year 5 of training.

What’s the best app for tracking my workouts?

Notepad and pen.

Google Sheets

Strong

531 app (if you’re on that program)

Others.

Just write your workouts down anywhere you can.

I have a slow/fast metabolism. I think it’s broken. What do I do?

Firstly, you don’t. You have the optimal metabolism for your height, weight, fat free mass, sex and age. Your basal metabolic rate (calories it takes to keep you alive) may be greater than someone of a different age and weight etc but it’s not too fast or too slow.

If you struggle to put weight on, eat more.

If you put weight on too fast, eat less. It’s simple as that.

Should I do SARMs/Roids?

Nope.

I’m skinny-fat. Should I cut or bulk?

Skinny fat isn’t a medical condition or anything. It’s just a state of being whereby you have no muscle mass and extra body fat.

So the answer depends on whether or not you are technically obese or not.

No matter the answer though, always be resistance training.

If you’re obese, cut, but still lift.

If you’re not obese, eat at a slight surplus and lift.

Either way, always be lifting. Build up that muscle mass.

In the surplus, you will obviously put on some extra fat. But the newbie gains you’ll receive from lifting will help redistribute the fat in a sense that you will look and feel better.

And you can always cut down the line. Nothing’s permanent.

Again, don’t think short term gains. Think long term lifestyle.

Can I burn fat and build muscle at the same time?

Yes. But it’s not optimal. And it depends on how experienced you are as an athlete/lifter and how much body fat (stored energy) you have.

How much muscle will I lose on my cut?!

X amount.

Keep training and keep the protein intake high. Up to 2gs per kg on a cut if you're not already and you should be fine.

Some people make great strength gains on a cut. So it’s not a death sentence. But it depends on how trained you are and how much fat you’ve put on. Chances are if you are reading this you are a newbie. So don’t worry about it.

Should I change my program on a cut?

I wouldn’t. Unless your cut is so big you haven’t the energy to lift quite so heavy. But at that stage we would just recommend you time your meals around your lifting to ensure you have available energy for the session.

Speaking of. Protein timing. Should I make sure I eat right after a workout?

It’s not necessary. The Anabolic Window is actually more like a slow closing barn door. You could consume protein 4 hours after a session and still be fine. The most important thing is to have your daily protein target of x and make sure it’s divided across 4 or 5 meals in the day. Doesn’t matter when they are. The body is always anabolic and catabolic. It's usually more anabolic after a lifting session but that states lasts a while. So just make sure you are regularly consuming protein throughout the day.

If anything, emerging research seems to be showing that it's best to WAIT at least half an hour before consuming protein post-workout. 

One caveat to this is if you are intermittent fasting. If there’s been a long time since your last meal and your workout (thinking 12 hours or more here) then nutrient timing is quite important. Feed yourself as soon as you can.

Is Intermittent Fasting good for muscle growth?

It’s good for fat loss. It’s not ideal for muscle growth. But it’s not the end of the world. We would always recommend regular feedings. But if you want to do it, then go for it. So long as your calories and protein are hit for the day.

So how long until I see results then?

How long is a piece of string? You’ll likely see the lifts improve fairly quickly. You’ll likely notice physical changes over a course of a few months. Other people will likely notice your physical changes before you. Just be consistent and track your diet and progress. Use those numbers over time to assess your progress.

Take progress pics at the start, and once a month after. This will help you track progress over time and is especially useful for looking back on when you may be having an off day.

How do I run a recomp?

Just don’t. Bulk and Cut cycles are more efficient.

How long should I bulk and cut for then?

However long you want. Bulk for as long as you’re happy. If the lifts are going up smoothly then keep at it until you dislike what you look like in the mirror (we mentioned you’d put fat on, right?). Then cut until you like what you see in the mirror but are unhappy with the progression of your lifts. Then bulk until …. Round and round until the end of time.

I’m not gaining any weight though. Am I bulking wrong?

You’re probably not eating enough. Eat more.

But I’m eating to the TDEE calculator.

These calculators are estimates based on averages. Everyone is different. Use it as a starting point but adjust based on your scale and your lifts. Not seeing any movement? Eat more.

I have low T, should I cycle PEDs?

Hell no.

I’ve made my own routine. Can you look at it?

Are you qualified in making and prescribing exercise programs? If the answer is no, then no. Don’t make your own.

Again, it's both an art and a science. Ask yourself if you're really qualified to put one together. Chances are you're not. You need to consider volume and intensity. You need to ensure you're targeting each muscle group equally. If you're smashing chest more than back you're gonna end up with some back problems down the line that will take years to fix. 

A proper program supports volume, intensity, balanced targeting of each muscle group to support equal progression and avoidance of back/posture problems down the road. 

It also manages future progression, plateaus and deloads. 

Programs are also specific to individual goals. A hypertrophy program will not adequately support strength goals. Nor will it support rehabilitation. Do you know the difference between the two and how to prescribe rep-ranges and % of training maxes?

If you can't confidently say you understand how to program all of the above and the rep ranges associated with these types of goals, you should NOT be writing your own program. 

This is what goes into the pre-made programs referenced above that can be found in the r/gym and r/fitness wikis on Reddit. 

Go back to them and pick one. It'll remove all of the guesswork for you so you can just focus on what you need to be lifting that day. 

What supplements should I take?

Whatever you’re deficient in. Can’t get enough protein in through food? Whey protein is useful to get you over the line.

Creatine is the most studied supplement out there. Worth adding to the list.

Anything else is usually garbage.

Mass gainer is mostly sugar.

If you’re vitamin deficient then maybe take a multi-vit.

Oh yeah, creatine! That's like a steroid, right? It will make me stronger?

No. Not quite, anyway. 

Creatine is the most scientifically researched supplement and totally safe for human consumption due to the fact that it is synthesised naturally in your body anyway. However the media, your parents and others out of the loop have created this narrative that has misinformed pretty much anyone who doesn't take it. 

In short, it won't make you strong. But it will help you to get stronger. 

It basically saturates the bodies natural phosphocreatine stores to the point that there is enough energy available for you to push through one or two more reps in a set. That's it. That's what it does. It doesn't make you strong. It just lets you use the strength you already have, but didn't have the energy to use without it. 

Those extra reps over time will make you stronger. 

Some purported cognitive benefits have also been reported but still require research. 

One side effects of creatine, though, includes increased water retention. Water gets drawn into your muscles cells, making you look a little bulkier around the arms, legs and stomach. Which may or may not be ok with you. 

It will not make your hair fall out. 

Is eating X, Y or Z ‘good’ for muscle gain.

If it contributes to your calorie and protein target. Yes.

Should I track my calories?

It’s a useful habit to get into. Download MyFitness Pal and get to it.

I think I’ve hit my genetic potential. What should I do?

You probably haven’t. Most elite athletes haven’t. I doubt you have.

Is deadlifting safe for a teenager?

With proper form, yes. All resistance training is safe for teenagers when done properly. In fact it should be encouraged. 

Does cooked rice have more calories than uncooked rice?

No.

So I need to...

Stop over complicating things. Run a decent program. Eat enough calories and protein. Show up as much as your program needs you to. That's it. Lift heavier each week if you can. 

It doesn't need to be complicated. There ARE some complexities and individual tweaks that some people may need to make. But at it's core: Eat enough. Lift enough. Show up. Rinse and repeat for years to come. 

Is too much protein bad for you?

A common fear I see people have when discussing nutrition is that eating too much protein is going to cause long term harm to their kidneys. Moreover, that eating too much red meat will cause type-2 diabetes, coronary heart disease and even cancer.

Before we address the fears, let’s quickly cover what protein does for us. Essentially, protein (or rather the amino acids that make it up) is the building blocks of the human body. From hormones to muscle mass it all comes from protein. And as you get older, the body becomes less sensitive to protein which leads to a condition called sarcopenia. Which is effectively age-related muscle mass loss. Effecting your overall ability to perform daily tasks such as walking around.

Being deficient in protein is out of the question.

The recommended daily intake of protein for a sedentary person sits around 0.8 – 1.2gs of protein per kg of bodyweight per day. This supposedly covers our basic needs and ensures the body is supplied with essential amino acids to assist with the general upkeep of all cells and muscles.

Should that person take part in regular physical activity then the requirement increases to anywhere up to 2.2gs of protein per kg. Sometimes even more. Depending on their age, weight and level of activity. If you’re putting your body through the ringer, you need to ensure it gets what it needs to repair itself. And what it needs is protein.

So, if it’s so important why all the fear?

Well believe it or not for a long time there was very little known about the potential negative effects of a high protein diet. Nutritional science is still a relatively new area. And even now, with all the methods of study we have available to us it’s incredibly difficult to run an effective study. It can be expensive and inconvenient to your subjects to run a closed experiment, and usually then you can only do it for a short amount of time. As such you must rely on humans self-reporting on their food intake at home, leaving the scientists to just draw conclusions from that data. Humans who are unreliable at the best of times who under-report or completely forget to report altogether.

As you can imagine poor conclusions have been made due to a poor data-pool. Observations are then made without considering additional lifestyle habits which more than likely also cause issues such as cancer and coronary heart disease.

More specifically, however, a 2018 study by Gang Jee Ko et al allegedly shows that high protein diets aggravate chronic kidney disease. This is quite often used to prove that eating too much protein can cause kidney disease. When it quite clearly states that the subjects already had CKD. And protein was aggravating this resulting in the need to reduce intake to improve quality of life.

This is what’s known as reverse causality. The subjects of the study already had the thing that the advocates were trying to prove was a cause of the thing. This is often seen in studies around artificial sweeteners and obesity. But that’s for another post.

For those who fear red-meat, I turn to my favourite study by Al-Shaar et al (2020) who compiled data from 50,000 men who took part in semi-regular food questionnaires from 1986 onwards. They were asked to record dietary preferences alongside other lifestyle habits. Interestingly, the conclusion was: “We found that greater intakes of total, unprocessed, and processed red meat were each associated with a higher risk of CHD. (Coronary Heard Disease)”.

Yet earlier in the study it was mentioned that:

“Those with higher total red meat consumption were more likely to smoke, consume alcohol, have diabetes, and use aspirin. They had higher intakes of total energy and trans fatty acids but were less physically active and less likely to have hypercholesterolemia or a family history of cardiovascular diseases. They had lower intakes of multivitamins, fruit, vegetables, and cereal fiber compared with those in the lower fifths of total red meat intake.”

This is a case of correlation not being equal to causation. Red meat was unlikely to be the sole cause of the CHD. More than likely it was the caloric surplus made up of processed meat alongside the smoking, drinking and all-around sedentary lifestyle.

Recent studies cited by NASM have in fact shown that we are not eating enough protein. And suggests that the recommended daily intake is up to 50% too low. (Bandegan, Courtney-Martin, Rafii, Pencharz, & Lemon, 2017; Elango, Humayun, Ball, & Pencharz, 2010; Kato, Suzuki, Bannai, & Moore, 2016; Pencharz, Elango, & Wolfe, 2016).

Research has also shown that those consuming upwards of 4.4gs per kg of bodyweight per day will not even see an increase of body fat mass over time when calories are controlled. (Antonio et al, 2015; Antonio et al., 2014; Claesson et al 2009).

All this is to say, don’t fear the protein. If anything, eat more of it. Especially if you’re currently in a weight loss phase. More protein, and especially more resistance training, will ensure you’re preserving that muscle mass.

Obviously, this isn’t to say you should be smashing burgers 4 times a day. Ensure your foods are as mixed as possible, unprocessed and including enough nutrients, greens, fats and carbs as well.

If you’re a vegetarian or vegan meeting protein targets can be a touch more challenging. Therefor supplementation is advised.

Also, as I’ve mentioned before, nutrition is prescriptive. These are general guidelines. Everyone is different. And everyone’s situation is different.

But also if you want the burger…. just have the burger.

What is the healthiest diet if everything is both good and bad for you?

It’s almost impossible these days to research nutrition and diets when absolutely everyone is preaching opposing diet plans and warning against others. How is someone able to land on what’s healthy for them when they’re told by everyone that everything is healthy and unhealthy? Is moderation or a balanced diet really the answer?

In short. Yes. A slightly longer answer is ‘it depends’. And the even longer answer is below.

Spend enough time on the internet and you’ll find that red meat will give you heart disease but is also incredibly important for your health. Fish contains important oils, but eat too much of it and it’ll poison you. Chicken, alongside red meat, is great as part of a muscle building diet but you also risk bad cholesterol if you over indulge.

People just can't make their minds up about soy!

What does someone new to planning our their diet do in this situation then?

 

The best thing you can do is understand that nutrition, along with all aspects of health and fitness, is prescriptive. What’s good for me may be bad for you. What may be perfect for my long-term goals may be bad for your long-term health.

 

But also, the best thing for your health is to not look at just one aspect of nutrition, such as meats, to try and determine what is 'best' for your health. Because health isn't isolated to just one thing. Food alone will not make you healthy if everything else about your lifestyle is garbage. Your physical health is largely irrelevant if other aspects of your life are impacting you psychologically. Biologically you may be better off eating a ketogenic diet despite a diet rich in carbohydrates being convenient for others. You may be better suited focussing on fixing your social situation and just eating whatever is convenient for now until you’re in a better position to look at different eating habits.

 

You could eat a 'balanced, healthy diet' but if you spend your days sitting on the sofa, smoking, drinking heavily and generally treating your body like it's nothing to you, you will be unhealthy. Because the overwhelming bad will outweigh the good.

 

Returning to red meat for a moment: This was demonstrated in the famous study that tried to show why it's bad for you:

 

Red meat intake and risk of coronary heart disease among US men: prospective cohort study https://www.bmj.com/content/371/bmj.m4141

 

It concluded by saying: “We found that greater intakes of total, unprocessed, and processed red meat were each associated with a higher risk of CHD. (Coronary Heard Disease)”.

 

Yet earlier in the study it was mentioned that: “Those with higher total red meat consumption were more likely to smoke, consume alcohol, have diabetes, and use aspirin. They had higher intakes of total energy and trans fatty acids but were less physically active and less likely to have hypercholesterolemia or a family history of cardiovascular diseases. They had lower intakes of multivitamins, fruit, vegetables, and cereal fiber compared with those in the lower fifths of total red meat intake.”

 

In trying to point out why meat was bad, it instead shows us why a balanced and healthy lifestyle is better for us than food in isolation. Was it the meat or the additional poor lifestyle choices that contributed to the CHD?

 

Try and move away from looking at foods and meats in isolation and look instead at what is best FOR YOU. Nutrition, much like a health and fitness routine, is entirely prescriptive.

 

Everything is bad for some. Everything is good for others. You need to focus on what's best for you.

 

And the environment, if you can.

 

A calorie is a calorie. But a calorie is different for me and you.

It is an undisputable fact that when it comes to weight management there is nothing more important than tracking your calories in against your calories out. Body fat is simply the bodies’ stored energy, comprised of excess calories. The more fat your carry, the more stored energy you have, therefor requiring a calorie deficit (ingesting less calories than you burn) over time to reduce the amount you carry.

Some people try to dispute this theory, but it has been shown to be the case many times over that it’s quite difficult to dispute out of existence.

A calorie is a calorie. And body fat is excess calories stored.

However.

A calorie to me is likely different to a calorie for you. And it’s rather difficult to track calories in and out accurately that it’s almost pointless even trying.

But does that mean you shouldn’t track? No, it’s good to get an idea of how YOUR body works. However it’s pointless stressing over the singular calories on individual days. Especially in situations where you may be out of your comfort zone such as dinner out with friends or presented with new food when out shopping.

Making a plan is important to try and combat these situations if you are trying to reach a goal, but one day is unlikely to make much of a difference no matter how hard you try to control it.

So what do I mean when I say a calorie is different to me than you?

Have you heard of the saying that 1lb of fat is equivalent to 3500 calories? It’s used as a bench mark to predict weight loss and gain when working out calorie goals. If you set yourself a calorie deficit of 500 calories below maintenance every day, you can assume to lose 1lb of fat a week.

It’s a very useful metric, but it’s also very flawed.

Human beings are not robots, as much as we may be able to predict some outcomes. And each of us metabolise our calories differently. We may have individual medical conditions or traits, or be going through growth spurts or declines. Our bodies have such individual needs that even if we weighed the same, were the same height and sex, we would still metabolise the same meals individually. If we both ate 2000 calories we may or may not get the same use out of those calories. What you eat plays a part. Our digestive systems themselves are so individual that we may not be able to even digest the same foods the same ways. 100 calories in bread may only yield 50 calories in energy to me, and even less to you.

So, even if we both reduced our calories by 500 a day and tracked meticulously, it may well be that we burn off 0.7lbs of fat. Or 0.8lbs. Or 1.1lbs. Who knows? Bodyfat loss is not linear due to the many flawed and individual processes that are involved.

Further to that nutrition labels, by law, can be 20% inaccurate. So even the foods that we are consuming may not be what they say they are on the label. Your lunch from the supermarket may say on the label that it’s 500 calories. But it may be 400. Or even worse, 600.

It’s impossible to know for sure.

What does this mean for me?

Tracking your calories may be a flawed system. But CICO is still the key to fat loss. You just need to know how calories work for you and figure out a system that benefits your individual goals. And when you find yourself in a situation that makes tracking difficult against your goals, understand that even if you had all the control in the world over that situation, that you your body is so unique that it might not yield the results you expect anyway. And it may well just be better to give yourself a break for a day and pick up your tracking when you’re back at home.

Don’t get too hung up on hitting on your targets to the individual calorie.

Weight loss is not a linear process anyway. So one day is not going to make much of a difference in the long run.

Why working out fasted doesn’t necessarily help you to lose body fat.

A popular method of losing body fat is the strategy of performing cardio or other exercises in a fasted state. As in, before you’ve eaten a meal. This normally takes place first thing in the morning after someone has woken up and before they’ve had a chance to eat breakfast.

The belief here is that as there’s no food in the stomach the body must turn to its stored energy, body fat, to fuel the activity. Doing this repeatedly over time MUST mean that you’re losing body fat consistently over time. Right?

Well, kind of but not necessarily.

It’s not incorrect that the body does turn to its fat stores at time to fuel a workout, especially first thing in the morning before breakfast, but this doesn’t always mean that you will lose body fat over time. This will only happen if you are in a negative energy balance where you are burning more calories than you consume over time. The rule of Calories In vs Calories Out.

A fasted workout only leads to weight loss over time if you DO NOT REPLACE those stored calories, that body fat, with more calories.

Let’s explain this in more detail.

To perform an activity, the body uses a molecule called ATP to release energy into its cells. The body creates ATP by using several different chemical processes and sources, some with or without oxygen, during activity. You may be familiar with Aerobic and Anaerobic activity. During these different forms of activity, the body creates ATP with or without the presence of oxygen.

The body’s preferred sources of ATP come from Phosphocreatine, Glycogen and Fats. Sometimes protein is used in the absence of all three, but this would be as the result of severe depletion.

Phosphocreatine is used during the first 10 seconds of activity anaerobic activity. The more creatine available the more explosive energy you will have. Think of a weight-lifter lifting a heavy weight during a bench press, or a sprinter at the beginning of a race. This is also why creatine is a popular supplement.

Glycogen is turned to during the next minute for about 45 to 90 minutes in both anaerobic and aerobic activity. At times fat comes in at the same time, but glycogen is preferred. It’s stored in the muscles and liver and is extremely convenient for ATP production. Glycogen is just the name for stored glucose which you get from dietary carbohydrates. In the absence of dietary carbohydrates the body can manufacture glycogen from other sources via gluconeogenesis/ketosis.

Finally, there is fat. Fat is the least efficient source of ATP. It’s fairly challenging for the body to convert or switch over from glycogen. If you’ve ever been for a long run and feel like you’ve ‘hit a wall’, that’s the body’s reaction to switching from glycogen to stored fat.

What does this mean for fasted cardio and weight loss?

Well, this is just to point out that none of this matters when it comes to weight loss. The body will convert whatever source is most convenient to it at the time into ATP. And even if it’s converting fat to ATP, if you’re still eating at maintenance or a surplus, those fat stores will just be replenished for later use.

If your maintenance calories are 2000 and you burn 2000 calories a day through fasted activity you will maintain your weight if you continue to eat 2000 calories a day. Any fat or glycogen that was used will still get replenished for later use. You will not burn any additional fat. Your weight will maintain.

All that training fasted does is get the body better suited to training fasted or using fat for fuel.

Endurance athletes have been known to go on Low Carb/High Fat diets in the run up to marathons for similar reasons.

Fasted cardio/fasted activity is not special. Just a different form of training.

If you want to lose body fat, just focus on CICO. If you like training fasted, keep at it. But it is not a magic pill for fat loss.