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lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
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PuttaDaForkDown v3.0
SO since the H&F board has opened the PuttaDaForkDown thread on the F&D board has been dead and mods are not responding to request for it to be moved.

So here we are V3.0 or the H&F board edition

V1.0

V2.0


H&F Board Recommended Routines
GAINZ!!!

Nutrition Info
Image: https://i.imgur.com/SMQcgFr.png


above is the basics of nutrition.

Hierarchy of nutrition is pretty simple

1)Calories are most important for whatever goal you are trying to achieve. Please remember a calorie is just a unit of measurement.

2)Protein is the second most important aspect of nutrition. Research shows that for a normal human lifting weights a good starting point for maintaining muscle is 0.8g per pound of lean muscle. Individuals will need to adjust based on goals and individual tolerances. A gram of Protein has 4 calories per gram and is the hardest macro to store as bodyfat.

3)Carbs and Fat- these two macro nutrients should make up the rest of your calories. Research shows that so long as a caloric deficit is achieved and protein is high enough to protect muscle, these two can be eaten by individual preference. This does not mean a low carb diet does not have advantages, please do your own research on this. 1g of fat is 9 calories and 1g of carbs is 4 calories.


TDEE Calc


KETO INFO
Keto Starters Guide
Ketogains
Ketogains Calculator
ketosis-and-the-ketogenic-ratio

Diets
Lose It FAQ
Keto Faq
Ornish Diet
Primal Eating
Caveman Diet

Cholesterol

how-did-we-come-to-believe-saturated-fat-and-cholesterol-are-bad-for-us
the-straight-dope-on-cholesterol-part-i
cholesterol-heart-disease-science


Intermittent Fasting Information

Calories Proper IF
Kinobody Calc
LeanGains
IF Calc
Eat Stop Eat
Snake Diet


Commonly Recommended Sites

Myfitnesspal
Cron O Meter
Protein Power
Marks Daily Apple
Calories Proper




Strength goals for those seaking a lean 16.5" arm(body fat less than 12%) according to Stuart McRobert in Beyond Brawn


Regular squat to parallel: 300 lbs × 20 (and 400 × 1)

Deadlift: 385 × 15 (and 500 × 1)
Stiff-legged deadlift from the floor: 300 × 10
Bench press: 260 × 6 (and 300 × 1)
Parallel bar dip: (bodyweight plus 100) × 6
Overhead press: 175 × 6
Pulldown: 240 × 6
Chin: (bodyweight plus 50–60) × 6
One-arm dumbbell row: 110 × 6
Barbell curl: 120 × 6
Close grip bench press: 220 × 6
Single-leg calf raise: 20 reps with a 60-lb ’bell

This post was edited on 8/20 at 10:53 am


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
So right now I am on hour 43 of a 70 hour fast I am doing with Lazy but talented. Would love to devour a couple pounds of bisket right now lol.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
18883 posts

re: PuttaDaForkDown v3.0
OMG. You're even delirious and can't spell. Lol


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
What did I misspell?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
18883 posts

re: PuttaDaForkDown v3.0
Brisket


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14627 posts

re: PuttaDaForkDown v3.0
70 hours? Yeah I would die.


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
Oh haha


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11
lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
I am at 44.5 hours and honestly the hardest is hours 16-20. Not bad since then. Gonna end it at 65 though because we are going to a restaurant tomorrow night and I don't wanna binge. So I pre cooked a bunch of chicken breast, potatoes and brussel sprouts to eat at 3.


Lazy But Talented
New Orleans Saints Fan
DFW
Member since Aug 2011
12071 posts

re: PuttaDaForkDown v3.0
quote:

I am at 44.5 hours and honestly the hardest is hours 16-20


I'm bored and hungry.

I'm ending my fast at 69 hours tomorrow because I am immature.
This post was edited on 6/27 at 6:46 pm


GatorPA84
Florida Fan
Florida
Member since Sep 2016
630 posts

re: PuttaDaForkDown v3.0
What the hell is wrong with you people...fricking eat food and train it’s that simple.


BRgetthenet
USA Fan
Member since Oct 2011
111340 posts

re: PuttaDaForkDown v3.0
“I lost weight.”

3 days later


“I gained it all back.”



-Hulklogan



lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
Don't always fast like this and I do train hard as frick and eat plenty. And I am not doing this for fat loss, that is just a nice side effect. I'm doing this because I am on testosterone and have been for 3 years now, my blood tends to get a little thick. Fasting helps this, along with giving blood.

I tried to give blood two days ago and was denied due to how thick my blood was. Was barely over the limit, but over none the less. I will do another 72 hour fast Sunday through Tuesday for health also and try to go give blood again next Thursday.

Also these fast are amazing for resetting what you are craving and how you feel about food.


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
Got all my meals prepped for breaking the fast tomorrow




First image is
12oz chicken breast
2 cups quinoa and brown rice
1.75 cups of pinto beans and corn
10 tbsp hot taco sauce
75g purple onion

Cals-1256
Fat- 12g
Carbs- 177g
Protein- 109g


Second image is
16 oz chicken breaat
10 tbsp Teriyaki sauce
550g baby red potatoes
200g brussel sprouts
4 slices uncured bacon
500g cucumber
35ml Tony's house dressing

Cals-1464
Fat- 31g
Carbs- 167g
Protein- 138g


Gonna go eat Landry's at the golden Nugget tomorrow night. Prolly have a dozen raw oysters and either filet and veggies or fish and veggies.

Friday will be pretty normal too. I will have 800 or so calories before we head out of town to friends in Houston where I'm sure we will hit up a Mexican restaurant. Just have to make good choices there.




Farkwad
Old Dominion Fan
Byzantium
Member since Sep 2010
2669 posts

re: PuttaDaForkDown v3.0
You forgot the SNAKE DIET I actually ran across it today LMAO!

Also, for those that DGAF, maybe we should sticky a PermaBulk Diet!?!? Kidding of course. Looking fwd to this thread.

Image: https://i.imgur.com/DdxNHWZ.jpg)


Image: https://i.imgur.com/c22ekLY.jpg


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30
georgia
New York Yankees Fan
445
Member since Jan 2007
8357 posts

re: PuttaDaForkDown v3.0
Thank you for doing this!


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
No prob, I noticed they deleted the other quickly lol


georgia
New York Yankees Fan
445
Member since Jan 2007
8357 posts

re: PuttaDaForkDown v3.0
Me too, I thought, oh they finally moved it after we talked about a new one, and came here to find this one. Haha.


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11
Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5385 posts

re: PuttaDaForkDown v3.0
Thanks!


lsu777
LSU Fan
westlake
Member since Jan 2004
12878 posts
 Online 

re: PuttaDaForkDown v3.0
Rise and shine, I get to eat today


LSUweights
LSU Fan
Baton Rouge
Member since Sep 2014
3320 posts

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