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.