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


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