You have 10 seconds to post as much broscience as possible

>>41006906
Dont squat past parallel, it'll trash your knees

>>41006917
OP said broscience, not real science

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>>41006906
Idiotic things I actually believed when I first started out:

1) Carbs make you fat; you can eat as much fat and protein as possible and never gain fat.
2) Running is catabolic, regardless of calorie intake.
3) Eating six small meals a day is better than three meals.
4) Celery and other fibrous vegetables take more calories to digest than the food itself contains.
5) You need to eat at least 1g of protein per lb of bodyweight to gain muscle.
6) If you want to maximize gains, eat up to 2g per lb of bodyweight.
7) Breakfast is the most important meal of the day. Never skip it,
8) Always keep your knees behind your toes while squatting (good luck with that if you're 6'5").
9) 8 to 12 reps is the best rep range for hypertrophy.
10) Lifting light weights for high reps is a good way to improve muscular definition.

>>41006917
That's not broscience you tard

>>41006906
>people here actually do not eat within the thirty minute catabolic window after a workout.

Why lift?

>>41006952

Specific counterpoints to these? I mean, the true equivalent to these points.

You have to drink your protein shake somewhere between the first 10min after your workout or else you wont gain muscle mass.

lifting will get you laid.

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>>41007033
>iktf

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>>41006952
>9) 8 to 12 reps is the best rep range for hypertrophy.
is this not true? ive been doing 3x8-12 on all my accessories for almost a year know assuming it gets more muscle growth idk

>>41006966
Sure. I don't have the energy to type for 40 minutes but here's the CliffsNotes.
>1. Carbs make you fat
Calories make you fat. And even if insulin was the sole culprit, that means we should avoid beef just as much as carbs since protein is also insulinogenic. People greatly misunderstand not only the role of insulin but the insulinogenic properties of foods.

If you want a source from an actual PhD biochemist and neurobiologist who researches obesity, here it is. He cites academic journals and studies as opposed to bro science bullshit.

http://wholehealthsource.blogspot.com/2011/08/carbohydrate-hypothesis-of-obesity.html

>2. Running is catabolic
Running burns calories but if you take in more than you consume, you won't lose weight. And if you want to avoid gluconeogenesis—where muscle is broken down for amino acids which are converted into fuel—eat more carbs, not protein. The only people telling you to eat insane amounts of protein are trying to sell it to you.

The only book on bodybuilding nutrition I've ever read that adequately explains why carbs are the most important macronutrient is Heavy Duty Nutrtion by Mike Mentzer. It's out of print but you can Google the pdf.

>3) six small meals
Bro science misunderstanding of the thermic effect of food, specifically protein.

Martin Berkhan's blog is a great free resource.
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

>4) Celery
All foods' listed calories take into account the calories involved in digestion.

>5) You need to eat at least 1g of protein per lb of bodyweight to gain muscle.
Zero credible science behind this. Propaganda from protein merchants dating back to at least the 60s with Joe Weider's publications (which remain a bastion of misinformation that have done incalculably more harm than good in educating people about nutrition).

How much protein we actually need is intensely disputed but at most, natties need around 0.8g/lb of lean bodyweight.

To be continued..

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>>41006966
>>41006952
1) Caloric excess makes you fat, but depending on your insulin sensitivity (due to factors like nutrition, sleep, hormones, etc) carbs may be stored more proportionally as fat rather than used first as energy, but the same goes for the other macronutrients.
2) Running uses energy but it wouldn't destroy your muscles except in extreme cases of a high caloric deficit.
3) If your goal is maintaining as much muscle mass as possible, constantly eating is better but the effect is so small I would say it's almost negligible and not something you should worry about unless you're a pro level bodybuilder.
4) Thermic effect of celery is 8%, not over 100%.
5) Studies say it's closer to 1g/1kg muscle mass to maximize muscle growth but Amerifats turned this into 1g/1lb.bodyweight to justify their obesity. You can also make muscle on a lot less, even below maintenance, especially if you're a noob.
6) See 5)
7) Literally coined by Kellog to sell breakfast cereal. Eating breakfast can help keep your circadian rhythm in check tho.
8) Depends on your physiology, connective tissue strengths and elasticity, body proportions, knee structure, etc. If my knees track too far forward under some circumstances it increases my risk of injury but in general this isn't a hard and fast rule.
9) Full muscle recruitment and adequate volume is best for hypertrophy, regardless of rep range. It just turns out that 8-12 reps is a good mid point that allows you to do a lot of volume but still lift heavy enough that you're fully recruiting your muscles, but you could do the same on a conventional low rep strength routine, it would just take longer workout sessions.
10) Muscular definition is simply correlated to muscle mass and inversely correlated to body fat. Lifting light weights doesn't help you accomplish the first particularly well, and the latter almost not at all.

Yes i have autism

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>>41007083
>6) If you want to maximize gains, eat up to 2g per lb of bodyweight.
I doubt this even applies to steroid users since steroids make you super effective at partitioning amino acids and sparing muscle at all costs. If anything, /fraud/s need less protein once they've reached a certain level of devlopment. Tom Platz ate 50g a day on his contest diet and looked like pic related. Mike Mentzer ate 70g a day at a contest weight of 220 lb and won the Mr. Universe with a perfect score of 300, the only person in history to do so.

>7) Breakfast is the most important meal of the day.
Intermittent fasting is proven to extend the life span of rats and likely humans. It also boosts testosterone and growth hormone production.

>8) Always keep your knees behind your toes while squatting (good luck with that if you're 6'5").
Hogwash and basically impossible for many people. For that matter, squats themselves are somewhat overrated and not suited for everyone. Dorian Yates agrees with me on that.

>9) 8 to 12 reps is the best rep range for hypertrophy.
This is less important than overall training volume for deducing optimal hypertrophy. You can do 3 sets of 12 reps or 6 sets of 6 reps and achieve surprisingly similar results according to studies on volume.

>10) Lifting light weights for high reps is a good way to improve muscular definition.
Lift heavy consistently for strength and hypertrophy. Cutting calories will improve definition. You can burn more calories doing more volume, but you're better off lifting heavy for holding on to size and strength.

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>>41007105
>Yes i have autism
Well, I typed about three times as much and still did a worse job of explaining it than you. So bully for you, anon.

You need to

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>>41007083
>>41007113
here's a (you) for replying
no, but seriously it answered some questions I had

>>41007145
well it looks like we came to the same conclusions so thats good. i also cut mine down a lot before i posted it. ill check out heavy duty nutrtion

>>41006926
>>41006954
source dyels

>>41006906
You can either cut or gain strength/muscle but not both.

>>41006926
Dyel

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>>41007071

>>41006906
SS is a meme, make your own brosplit, it'll work because it was made for you in mind.

>>41007147
...post complete sentences.

>>41006952

well
1. carbs don't make you fat but eating carbs in excess does make you bloated, also foods that are high in carbs tend to get people fat because they're tasty and are very calorie dense, carbs themselves don't make you fat tho, eating like a pig does

2. running isn't catabolic but it burns your glycogen stores which will make you look flatter and hinger recovery and gains if you don't enough refill them

4. you do need at least 1g of protein/bw minimum to make good gains, your body prolly much less for basic survival but eat up pussy and keep the proetin intake high

7. breakfast isn't important, it's just another meal that supplies you with sugar and protein so if you're doing intense activity in the morning or before lunch it's a good idea to not skip breakfast
9. 8-12 reps if objectively best for hypertrophy, you handle enough weight to stress the muscle fibers but you do enough reps to actually damage them, thus you have better hypertrophy response

>>41007113
(you) are retarded

the test boost from squats will make your arms grow and your bench get better bro

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>>41009021
>(you) are retarded
>(you) retard
>retard

Don't squat you'll hurt your knees

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>the body can only absorb 30g protein per meal

Abs are made in the kitchen

>>41009072
>>41009335

>posting real facts

DYEL?

>>41006906
Natty beginners should do compound movements, not isolation movements.

>>41006906
>x supplement is worth the money
>eat a meal every 2 hours or you go catabolic
>you need to eat 100% clean and with perfect macros or you won't get anywhere
>if you do low reps you won't grow
>you need to train each muscle at different angles and really feel the pump and the burn
>anabolic window
>you need to cycle steroids or you'll be infertile
>steroids blow you up and make you look like Philsulina Heath within 6 months

>>41009556

>le edgy maymay

>>41009556
true

>>41007105
You do need 1 g protein for every lb of bodyweigth

>>41006906
>you need animal products to grow muscle

>>41009622
Did u spend 10s typing that?

>>41009622
If you're on gear it's more like 1.5-2g and if you're natty and not dieting you can get away with 0.8g

>>41009335
>posting a fact
What did he mean by this?

>>41006906
you need myofascial release intra muscular massage creatine bath twice daily and you will look like Jay Cutler

>>41008932
see
>>41009021

>>41009472
>>41009759
go ahead and diet down to your flat dyel tier abs then

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>>41006906
if you work out at night your body won't reguster your gains because you are usually asleep at that time

Going all the way down on pullups will hurt your elbows

Calories don't exist, it's all about confidence bro.

>>41010827
You obviously don't fully understand the saying. The implication is that unlike other muscles, if your diet isn't right your and won't show. It doesn't mean that you don't work abs. It just means that you won't see them until you put in the real work (in the kitchen). For most people, the core training is easier than the diet.

>>41006906
IIFYM

Kcals out > kcals in

>if I don't eat three hours before bed I won't get fat right?
>my body will burn fat fast if I don't eat before bed
>because I worked out a year ago, it'll be real easy for me to lose weight
>only drinking water will help me lose weight

I got real annoyed at a friend of a friend the other day about all this shit, told him to fuck off if he didn't want to listen to advice he asked for

>>41011096
>drinking anything other than water
for what fucking purpose you pleb

>>41011096
>only drinking water will help me lose weight

well I mean, it would? if hes only drinking water, he wont be drinking anything that might contain excess calories.

>>41011277
Milk is literally water with macros added to it

>>41011486
>drinking carbs is useful
you're either fat or a skelly

>>41011486
Also lactase which can cause people to break out and have stomach problems because it's for babbys.
I swapped out my protein shakes from milk to water and cut tons of calories and my skin cleared up immediately.

>>41006926
>t. half squats 2pl8

>>41006906
You can't drink all of your protien requirements in one shake bro you'll just piss out most of it since your body can't process it all. Gotta portion it in multiple meals.
>Post yfw this is actually true and well documented.

>>41009306
no.the body absorbs as much protein as you put into it