Getting Started Gaining Weight or Losing Weight - Nutrition Basics
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- 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.
Nutrition coaching from Robert: www.weightsandplates.com
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Great video thanks again for your time and help 🏋️
I was 187 and fitness training. Deadlift 285 for a couple of reps.
Stumbled upon Starting Strength.
Learned the lifts.
Bought the shoes.
Now at 59 I weigh 254 and deadlift 385, squat 355 3x3, press 141.5 3x5.
Need proteins. Milk? Be careful. It will add on the weight quickly.
this is great! what’s your height?
@@bandaide8226 6 foot
How long did the 187 - 254 take you?
@@Blackbeard2k six months. Still only weigh 256. Deadlift 465 Squat 405
The cameraman scared me when he asked the first question. Loud and out of frame don't go well together. Next time edit the audio at least, give it a -12db when cameraman speaks
yeah it scared me too. then the guy with the long hair did this weird transformation at the end of the question, did you see it? video was creepy was hell
@@dog-n2b xD
The trick to eating well is to change your mindset towards eating. If you eat for pleasure, you will always be overweight. You have to convince yourself that you eat for a purpose (nutrition). I would compare it to something like quiting smoking.
@startingatrength need to just do meal prep videos on what to eat for X amount of macros already
It would be great to have a video showing all the food you eat during the day. Thank you for the information though
Gene Simmons looks good
Also looks like the guy from Quiet Riot at the same time strangely
And the lead singer of anthrax..
Anyone starting this program, and you are over 40, first check if you have NAFLD. If yes, first put your house in order, get rid of it, by following a low carb diet, integrate a fasting regimen, lose that insulin resistance, let your pancreas and liver breath a little. Lose the weight, the elevated blood pressure, and glucose overflow. Than when your NAFLD is reversed, you may start strength training. But know, if you are having the metabolic syndrome, lifting and overeating will not help you get better.
Can you have large meals in the evening to get your protein, carbs, and fat intakes?
I think you can as long as you don’t skip your other meals and don’t feel overeaten afterwards.
I think at 9:30 the cameraman was trying to get them to say calories are number one, and adequate protein is number two. They apparently had a script, but forgot to write it.
*About to eat pizza.* Nice a new SS video..
My one request would be that the interviewer wear a mic instead of speaking into the camera. It sounds like you guys are saying the primary concern is to fuel your workouts. The best fuel sources seem to be quality protein and less refined carbs?
Protein is moreso to fuel your muscle protein synthesis that will be stimulated from your lifting. Carbs/eating an hour or so before your workout generally improves performance during workouts compared to fasting but isnt that important in persons gaining weight due to the consistant caloric surplus (as opposed to being in an extended caloric deficit leading to glycogen depletion). Eating enough fat is also important however if you are eating meat and dairy you are probably eating enough fat. Food quality isnt THAT important but whole foods are generally more filling and processed foods are generally less filling so this can help you reach certain calorie goals if you typically over/undereat.
And then you add type 2 to the mix like me and taking metformin sucks even more trying to lose weight.
What’s a palm hand size😏
Chicken rice broccoli. Almonds, yogurt, oatmeal. Ad infinitum....
What a beauty. The girl is ok also.
Hi Robert how are you is it possible to lose weight on this program i need to lose about 30 to 40 pounds thanks
Yes, within weeks. Since it’s heavy compound lifting and progressively overloading, you burn a lot of calories to perform and recover.
If weird Al Yankovic and Ron Jeremy had a son
Chris Lee Ron Yankovic or weird Al Jeremy
I can't unsee it now....thanks....
Santana looks like a jacked Weird Al Yankovic
Best hair at SS.
1.2 to 1.6 /kg!
The man interviewing them is 7,000 lb though...
Sir/Madam, I have found I am carb sensitive. I naturally keep my carbs low, and seem to get a lot of energy from protein. However, due to health issues I have packed on weight and am just starting the program. I would like to drop from 232 to 175 while training. What macro profile do you think would work for my carb sensitive self??
How tall are you? You're not going to lose 60 lbs and make strength gains for more than a couple of weeks. Focus on hitting your protein(yes literally over 230g). Eat less junk. Check out Stan Efferding. Eat whole food. You're not carb sensitive, you're undermuscled. Your body will change when the weight gets heavy.
I think you don't want to use your protein as a fuel source. It's inefficient and will cost you a lot of money: protein is of the three macros the most expensive, generally speaking. Besides, protein will still boost your insulin production, although not as high as carbs do, and I'm not sure if you want that to happen too much. I don't know what you mean by 'carb sensitive'. It could be your insulin production is sky high after eating carbs or you get bloating or other gut issues, which are typical if you eat carbs and you're more carb sensitive than some. To curb the insulin production, you can up the fat with your meals (in nature protein comes with fat) and keep protein moderate, with carbs very low. You could have your bloodwork checked. Most people are (pre)-diabetic. The good news is you can most likely reverse this if you just don't eat like how most people eat, by which I mean most people are addicted to sugar. Some are more carb tolerant; it doesn't mean they're actually healthier. You can be fairly slim and active and still die of heart disease all of a sudden. There are also obese people who aren't diabetic BTW.
Eating a lot of carbs like Starting Strength recommends will yield a noticeable weight gain and facilitate strength gains, but it's a lot of adipose tissue from all the carbs that the body worked hard to store as fat. Now, they say about 3/4ths of it is lean tissue if you know what you're doing and you're new to lifting. The carbs sure will have you eat a lot, because it's easier to eat carbs and you'll be hungry soon after. It's not exactly healthy, IMO. It's easy gaining weight with carbs and also easy to then think you're jacked.
If you go low carb, high fat, you will make quality strength gains too, without the burden placed on your pancreas and the rest of your gut system. You will also be a lot leaner and stay lean, unless you go totally overboard with the fats, which is hard to do with fats, but easy with carbs. You can do some research into grain consumption and what that will do to the human body. A good source of information is William Davis, author of Wheat Belly.
You could go 60% fat, 30% protein, and 10% carbs. Meanwhile, keep training and learning.
Thank you for your reply sir. I am not at all diabetic, just feel terrible after carbs, and never can eat when first rising in the morning. Must wait at least 2-4 hours, or nausea sets in. So, I will look into the macros you suggest, or a more ketogenic diet profile. I did Keto as an Olympic lifter and had lots of energy.
Shoot me an email and we’ll chat. Robert@weightsandplates.com. Thanks for watching!
@@Fortress333 This close, but a strict Keto diet being presented.
You do not need 1g of protein per Ib of body weight . You end up just shitting it all out and your arse is on fire. Protein is important yes but Carbs are more important you need more carbs in for
strength and gaining size.Im roughly 95kg so around 210 ibs. When training hard i roughly get in 150g of protein sometimes less, (130g) Aslong as im getting roughly 40-50g more than my bodyweight (95kilo).
Plus ur getting some protein in from carb sources too.
300-500 g carbs? Maybe if you are 20 and pencil thin....
Erm no? What has that have to do with anything? Take the calories from fat now you're not over eating. Tada! Magic...
unknown entity As someone who is trying to lose some weight (20-30 lbs) and get stronger 300-500 carbs is not going to get burned on the beginner LP. Yes they may know better but common wisdom tells me that all of that is going to end up more as fat that I have to cut again later. I add in maybe 50-100 g extra carbs and hope that the fat I have is reduced perhaps at the initial expense of some performance.
@@unclefreddy2009 Ok, so this is where i have to throw some numbers at you then. Average non lifting male burns 2500 calories a day, of an average height of 5'10. 500 grams of carbs is 2000 calories. Lets say this guy weighs 160lbs, thats 160g of protien = 640 calories. So far we are at 2640. Finally it's fat, lets make this moderate , i won't even make it low, 80g = 720 calories for a grand total of: 3360 calories. That's not even that many calories and i went the absolute higest on the carb scale. Someone in thier first year of lifting is going to burn over 3k easy, especially if they have an active job. You think only 20 year old can only lose weight on high carbs, because you don't know how to track or understand nutrition at all. This is on you to learn and adapt, not to tell everyone it's impossible.
unknown entity I beg to differ that someone in their first year of lifting on average burns over 3300 calories a day. However that is why the range is from 300-500g...
A palm of protein molecules?
Why is this channel always talking about what novices have to do, can we have some videos on intermediate/advanced stuff in terms of tips on programming etc
It's called STARTING strength.
Check out the Starting Strength podcast.
Check out Andy Baker's channel and Jonathan Sullivan's GreySteel channel. Andy clarifies some programming and gives good advice. They both also wrote a book The Barbell Prescription which was for master lifters but still a good read for most people (everyone is going to age). They both are associated with Starting Strength.
@@jondwyer9323 correct. Well done.
@Jerry Thomas who said i was advanced Tom and Jerry? I am intermediate though.. And im sure starting strength can come out with some more complex videos than how much protein you should be eating.. Boringgg, which in fact they're wrong about. You dont need a 1g of protein per Ib of body weight, you'll just be shitting most of it out and ur arse will be on fire. Carbs and calories should be the high part for strength and size. 0.8g even sometimes less is enough protein per ibs, if you dont want ur arsehole falling off.
He looks exactly like John Cusack the actor but with longer hair very creepy and unsettling
They don't really seem to know what they're talking about, this is mostly mainstream nutritional advice. Very unlike Starting Strength's style.
At 7:12 he recommends overweight people should just lower their fat intake. And then what, raise the carbs? That's just the tired old high-carb diet the USDA has been pushing for decades now, which caused the obesity epidemic in the first place.
For weight loss protein, not carbs, would be the replacement.
@@SilverWiskeyStones It's assumed one already eats sufficient protein.
The body needs energy, if one only eats protein, some of it will be converted to glucose via gluconeogenesis, which has the same effect as consuming carbs directly, just less efficiently with more overhead for the liver.
If weight loss is desired, *carbs* should be reduced, not fat, fat is essential, carbs aren't.
@@Alex-lu3pn I first want to say, I agree wholeheartedly with you.
I think the concept of eating Protein in large quantities in the United States is definitely not assumed. Even in the video, the first large point made is the consumption of Protein for strength. 0:07 , 5:39
The point he makes, also in agreement with you, is for a person who is underweight starting to work out and needing energy as he trains. This underweight individual should be eating 300g- 500g of carbohydrates. Although slightly Convoluted, they state that the underweight individual should see Strength improvements at this carb level is increased consumption level. 3:30 At some point though, the underweight individual person will need to gain weight to push beyond the initial Strength gaining period that was started by increasing Carbohydrates and protein. 4:24
For the overweight individual, it is the absence of protein that also affects them negatively, in the absence of protein the individual is eating high fat, high carbohydrate diet. 6:40.
The main difference between overweight and underweight is the number of calories eaten.
The Recommendation at 7:12 is to eat more protein to lower fat. " ..Go from fatty protein to lean protein..." then direct the overweight person to follow the prescription of two fistfuls of protein three times a day. At the end of the segment, he brings up adding both fat and carbs as the "other sources"
It's not until 8:22 that we arrive at the key to this conversation, ( I am not necessarily a fan of the question asked, but where she goes. With her answer is important.) The goals for the overweight and underweight individual are the same. The difference is caloric intake. If you are keeping an eye on all the macros being discussed here there is no real reason why a person could not eat 85/15 ground beef. The challenge becomes consuming the macros after this meal. If the individual plans ahead there is no issue, but if they don't then the chances of being in a caloric deficit diminishes.
I will say I think that it's weird how in the end they are quite diminutive to fat 13:10 , while sticking to this idea of not tracking what one eats 0:39. Perhaps this is where their premise of eating lies. Since we cannot see fat, the goal is to remove it from hidden sources and then add it back in fat dense ( other macro light) foods.
It is with this information I will conclude that the overall calories should be reduced from the training individual's diet if the goal is to lose weight.
@@SilverWiskeyStones I agree with the calorie reduction.
My disagreement is with them pointing out to fat, and not carbs.
That suggests the overweight individual should have a high carb, high protein, low fat diet, although increasing protein is better. Removing the fat and maintaning carbs will lead the overweight individual to even worse levels of insulin resistance.
They don't suggest decreasing carbs at any point, just fat.
One lay person might easily assume excess carbs are healthy as long as they don't eat fat. Which is in fact how a lot of dieting obsessed obese individuals never lose weight.
just eat meat
She is pretty
He’s giving advice yet what is Roberto’s bodyfat level ? Seems he doesn’t care about his physique looks and just focuses on strength . He isn’t the right person to go to advice about nutrition
1 g per lb of bodyweight? does this guy own a supplement company?
Drink the milk. It works. It's the only thing that works.
Oliver Allen it always works
This guy needs a moustache
who the babe though ?
The babe's name is robert santana.
@@ripsgut8952 😢you got me
I think serving size should be recommended based off of body size instead of gender to be perfectly honest with you, friends.
Females dont need as much
Gender is a social construct. They're not talking about gender.
@@startingstrength 😂😂
@Natty Fatty Powerlifting a social construct haha. Bruh
Poodle doo
What kind of psychopath hates eating?? WTAF!?
I can't wait for vegan gains to do a response to this video
vegan no gains and too inflamed can't squat or deadlift gainz
@@senselessnothing hes made a lot of gains and the reason he doesn't squat is due to his knee from being hit by a car. He's had multiple surgeries on it.
Matt Richards Many older SS trainees squat having done hip replacements. vegan no gains is clueless and inflamed with his cow diet
He will pull up some fake studies from china to say that milk will instantly give you cancer like he always does lol
Hit by a car? Brain fog, low situational awareness. @@mattzilla331
" "Their gym is a museum, where people come to see 'em. They really are a SCREam. The Bob & April family..snap snap" Weird & low energy!
She seemed like she's just really uncomfortable in front of the camera to me. I'd have to see more of her before determining whether she would murder me or not.
I clicked for the blonde.
i-is that a female girl?
@@ferreusAbsolutely close enough for me.
Good for you proud loser
@@Randomboiiii It is good for me, slug trail.
If you did, then I'm sorry for ya.
Eat vegetables? What is this the 70s? Eat meat and eggs (with yolk), drink whole milk and cream.
Couldn't agree more dude. Some how people still hang on to carbs. Veggies are fine with me for variety in things to eat. I have my own chickens, so plenty of meat and eggs, then fruits and veggies.