Welcome to the EGGhead Forum - a great place to visit and packed with tips and EGGspert advice! You can also join the conversation and get more information and amazing kamado recipes by following Big Green Egg to Experience our World of Flavor™ at:
Facebook  |  Twitter  |  Instagram  |  Pinterest  |  Youtube  |  Vimeo
Share your photos by tagging us and using the hashtag #BigGreenEgg.

Want to see how the EGG is made? Click to Watch

Looking for nutrition and fitness book recommendations

GrateEggspectations
GrateEggspectations Posts: 11,613
in EggHead Forum
I’ve recently had success in cutting some weight and body fat via long term calorie deprivation. However, predictably, I’m finding this is holding back my weight training routine, as I’m not eating enough calories to build muscle, despite lifting relatively heavy. 

While I know the basic principles of nutrition for muscle building, I’m looking for a detailed book combining both theory and practical info, like recipes and meal plans. 

Anyone have a favourite they can recommend?

Thanks!
· Share on FacebookShare on Twitter

Comments

  • hoosier_egger
    hoosier_egger Posts: 6,808
    edited December 2018
    No book recommendation, but protein is key for muscle building. Heavy weight, low reps (max 8) with 3-4 sets. Shoot for at least 70% of your weight in protein per day. Hard to do without using shakes. I'm 240lbs and two scoops of Optimum Nutrition Gold Standard gives me 240 cals, 2 G fat and 48 grams of protein.

    Check out EXRX.net lots of good info, including nutrition
    ~ John - Formerly known as ColtsFan  - https://www.instagram.com/hoosier_egger
    XL BGE, LG BGE, Med BGE, BGE Chiminea, Ardore Pizza Oven
    Bloomington, IN - Hoo Hoo Hoo Hoosiers!

    · Share on FacebookShare on Twitter
  • GrateEggspectations
    GrateEggspectations Posts: 11,613
    @ColtsFan: Thanks for the link. It looks like there’s a lot of good info to be found there. Will definitely spend some time perusing. Re: your protein powder, are you spacing out your scoops? Many claim the body can only absorb 30-40 grams at a time. 

    I’ve been working out 4-5 times a week for almost 20 years, so I know many of the fundamentals of both weight lifting and nutrition. It’s just that I’ve always done it to support my lifestyle (as well as to look and feel good) and figure I could stand to make some sacrifices in the name of further progress. I’m currently sitting at about 170-178lbs (depending on the time of week) and stand just shy of 6’. I do use protein powder - usually, a powder based shake at lunch and a post workout shake. Recently, I’ve been trying to run severe caloric deficits on weekdays (which are the days I train) and then (deliberately) break all the rules on weekends. I find this is the approach that allows me to the most fun when I want to have it and the least discomfort as far as logistics. Recently, I thought that I could probably make some progress were I to up my caloric intake and protein on weekdays. The way I’ve been going, I’ve probably just been burning myself out by lifting heavy and not eating commensurately. 

    Ended up buying two books today after a lot of research. Both are pretty well rated. 

    https://www.amazon.com/Powerfood-Nutrition-Plan-Healthier-Sex/dp/1594862354 (For the record, I didn’t buy it because of the claims of a “smoking sex life!”)

    https://www.amazon.com/Ultimate-Bodybuilding-Cookbook-High-Impact-Stronger/dp/162315765X/ref=mp_s_a_1_1?ie=UTF8&qid=1544480440&sr=8-1-spons&pi=AC_SX236_SY340_QL65&keywords=the+ultimate+bodybuilding+cookbook&psc=1
    · Share on FacebookShare on Twitter
  • hoosier_egger
    hoosier_egger Posts: 6,808
    edited December 2018
    Usually do two-scoops mid morning and then maybe 1 scoop at night. Keep in mind muscle recovery is just as important as the workout itself.

    When I was committed, I would only lift 3 days week. With the last set being to failure which was around rep 6 or so. Increase the weight and decrease the reps if you're stuck in a plateau 

    Good luck! I need to get back to it :)
    ~ John - Formerly known as ColtsFan  - https://www.instagram.com/hoosier_egger
    XL BGE, LG BGE, Med BGE, BGE Chiminea, Ardore Pizza Oven
    Bloomington, IN - Hoo Hoo Hoo Hoosiers!

    · Share on FacebookShare on Twitter
  • fishlessman
    fishlessman Posts: 34,597
    have you looked into mct oil, used to be big when atkins was big
    fukahwee maine

    you can lead a fish to water but you can not make him drink it
    · Share on FacebookShare on Twitter
  • Battleborn
    Battleborn Posts: 3,697
    edited December 2018
    What are you looking to do? What are your goals? Do you want to add strength or are you looking to add size as well? 
    The reason I ask is because those questions lead to different answers. I don't have any real book recommendations, but one of my favorite health/motivation books is the Discipline Equals Freedom Field Manual by Jocko Willink. His podcast is phenomenal too.
    Las Vegas, NV


    · Share on FacebookShare on Twitter
  • Grillin_beers
    Grillin_beers Posts: 1,345
    I lost 90 pounds a couple of years ago.  I went from 6’1 270 and 32% body fat to 180 with 11% body fat.  I did it in 8 months.  All I did was count calories with my fitness pal and lift heavy.  It’s been two years and I weighed 183 this morning.   It’s about a sustainable lifestlye change, not trying a crazy fad diet.  Can you cut out carbs and sugar everyday for the rest of your life? No.  Can you eat a reasonable amount of calories every day the rest of your life, probably. 
    1 large BGE, Spartanburg SC

    My dog thinks I'm a grilling god. 
    · Share on FacebookShare on Twitter
  • DoubleEgger
    DoubleEgger Posts: 19,182
    Sounds like your ketones are off. @JohnInCarolina can turn you on to some supplements. 
    · Share on FacebookShare on Twitter
  • GrateEggspectations
    GrateEggspectations Posts: 11,613
    ColtsFan said:
    Usually do two-scoops mid morning and then maybe 1 scoop at night. Keep in mind muscle recovery is just as important as the workout itself.

    When I was committed, I would only lift 3 days week. With the last set being to failure which was around rep 6 or so. Increase the weight and decrease the reps if you're stuck in a plateau 

    Good luck! I need to get back to it :)

    Maybe I should go heavier. 

    Thanks for the well wishes. Hope our exchange prompts you to get back into it!
    · Share on FacebookShare on Twitter
  • GrateEggspectations
    GrateEggspectations Posts: 11,613
    @fishlessman: Never heard of that oil but will look it up. Thanks. 

    @Battleborn: I want to add strength and maybe *a bit* of size, but also cut a little fat. I realize these goals may require different processes - though maybe not considering the changes I’m seeking are not terribly drastic. Part of wanting the books is to ensure that I’m bulking as healthily as possible before cutting and then maintaining. 

    @Grillin_beers: Congrats. That’s a monumental change. I agree about it being lifestyle and I think I’ve been fairly successful applying this approach to date. I’m happy with where I’m at now (and have been relatively consistent weight wise to date) but want to take it a little further. 
    · Share on FacebookShare on Twitter
  • fourwinds
    fourwinds Posts: 13
    Sounds like you should read the leangains book by Martin Berkhan. You could also get all you need to know on the leangains reddit page. Pretty much sums up what you are looking to accomplish in your last post. 
    · Share on FacebookShare on Twitter
  • GrateEggspectations
    GrateEggspectations Posts: 11,613
    @fourwinds: Thanks. Will have a look. 
    · Share on FacebookShare on Twitter
  • Battleborn
    Battleborn Posts: 3,697
    Sounds to me like you are on the right track. Keep on with eating the lean proteins and up your caloric intake to the point that you aren't at such a deficit, maybe even get to a net even.  Cut sugars and empty carbs, which sounds like you may have already. 
    Good luck to you. 
    I am not much of a health book reader, but I do enjoy folks like Jocko Willink and David Goggins in their mentality towards health and working out.
    Las Vegas, NV


    · Share on FacebookShare on Twitter
  • GrateEggspectations
    GrateEggspectations Posts: 11,613
    ColtsFan said:
    No book recommendation, but protein is key for muscle building. Heavy weight, low reps (max 8) with 3-4 sets. Shoot for at least 70% of your weight in protein per day. Hard to do without using shakes. I'm 240lbs and two scoops of Optimum Nutrition Gold Standard gives me 240 cals, 2 G fat and 48 grams of protein.

    Check out EXRX.net lots of good info, including nutrition
    Have been perusing EXRX.net and it is comprehensive. Thanks for recommending. 
    · Share on FacebookShare on Twitter
  • SaintJohnsEgger
    SaintJohnsEgger Posts: 1,826
    I've found this book very helpful with weight loss. It does a good job of explaining the science of it. I haven't tried it with body building but maybe a 12 hour fast on days you are not lifting will work.

    https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_4?ie=UTF8&qid=1544621825&sr=8-4&keywords=fasting
    Marshall in Beautiful Fruit Cove, FL.
    MiniMax 04/17
    Unofficial BGE MiniMax Evangelist
    Facebook Big Green Egg MiniMax Owners Group


    · Share on FacebookShare on Twitter
  • FearlessTheEggNoob
    FearlessTheEggNoob Posts: 888
    SaintJohnsEgger said:
    I've found this book very helpful with weight loss. It does a good job of explaining the science of it. I haven't tried it with body building but maybe a 12 hour fast on days you are not lifting will work.

    https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_4?ie=UTF8&qid=1544621825&sr=8-4&keywords=fasting
    +1

    The main takeaway I got from the above is that periods of low insulin levels are key to directing the body to use fat stores for energy needs. Be this from Keto, Intermittent Fasting (IF), or maintaining a diet that focuses on avoiding high glycemic foods...or a combination of the above.

    I believe that IF, and allowing low glycemic Index carbs, within a reasonable calorie intake is the best way to burn fat and have high energy levels at the same time.

    This is assuming that your macro nutrient percentages are where they need to be so that you are not struggling with a protein or carb or fat deficit. 
    Gittin' there...
    · Share on FacebookShare on Twitter

Categories