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Strength and Nutrition with Robert Santana | Starting Strength Radio #13
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- čas přidán 12. 08. 2024
- GOMAD, Gaining muscle, losing fat, doing "a cut" - just some of the topics discussed in this interview with Robert Santana on Starting Strength Radio.
00:00 Introduction
01:11 GOMAD for humans (on Earth or in space), dogs, cats
04:28 Social media changing our brains
06:40 Comments from the HATERS!
10:53 Nutrition & Training (today's main topic)
11:54 GOMAD for underweight males
21:52 Losing bodyfat aka "doing a cut"
29:49 Body composition: training & macros
40:50 Gaining weight, gaining muscle mass
52:39 Gaining weight as an older guy
1:04:26 Weight gain and lifting more weight
1:08:56 Meal plans - what to eat?
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The patience of Robert Santana is astounding.
100% agree. Rip interrupts him over, and over, and over. He should've just walked out.
He was just as patient on the barbell logic podcast when Reynolds kept talking over him 😂
@@djslakor after slamming the door as if in a telenovella?
No one talks in this show unless Rip allows you to.
I mean......it is Rippitoe's podcast. Man can do whatever he wants.
Robert isn’t recognizable without his KISS makeup on
Ken Craig hahahahahaha
Comments from the haters is my favorite section
Bottom 3% of a viewer here! Personally I prefer a gallon of icecream, not milk. Much more fiber.
Sure nuf. That’s why I eat a gallon of cookie dough ice cream a day. Fiber and antioxidants.
22:00 I was training my ＣＯＲＥ, but I got too fat. Now I need to do a ＣＵＴ.
1:08:32 1:26:53 Say what you want about Rippetoe, one thing is undeniable: He sure has remarkable hearing-for he can hear me typing every time, even across all the internet's intertubes.
I drink milk when Iam low on calories/protein for the day. Its a very useful tool in that regard.
Ooh looks like it's gonna be a good one. I have my gallon of milk ready already. 👍 👌 ✔
Love this Robert Santana guy. Makes for a great conversation with RIP.
Thank you for your work to tell young people to stop obsessing about six packs. I am an RD and I love this one. My husband, approaching 50, has the same problems with his eyes being 25! Seriously though, do you do any running?
I love these talks. Lots of good information in them.
Mark Rippetoe may be creeping up on a world record for "most statements taken out of context."
Clearly Rip is a very knowledgeable guy. Any chance that when you bring an expert on to interview can you please, please let them finish a sentence.
Any chance you can stfu
Really enjoyed this episode, great content. Thank you
I'm gonna beer bong a gallon of 2% milk right now...right after i finish this beer. Thanks Rip!
Whole milk only
White American:
1 gallon Whole Milk
1 quart half-and-half
1 gallon Vesper Martini
vesper martini shaken or stirred?
@@Rizzo2185 beaten
I love that tune he did with rob thomas.
is that the intro theme? And does he play trumpet on it?
Man, over here in Taiwan a gallon of milk costs 11.26 USD; 7.65 times the Wallmark price in the US.
started at 97kg ... currently at 81kg and lost about 5% of the strength... but hey. I got sick twice and my mother died. height to waist is 46.11%. just cut down on the insulin responses and keep training
I ate everything I could put down when I was in my teens, including a gallon of milk a day. It worked wonderfully. Good advice here.
"The most important podcast on the internet!"
kills me every time
And of course was trying to make an extremely important and valid point. "Light" weight for a 280lb bodybuilder may be 315 for 15 reps..... That's not actually very light.... And the drugs... But either way it could be relavent.
315 is higher than my pr @ 160, so it's heavy for me; but for a 280 lbs trained guy, 315 it's 112 % of his bodyweight, so light for that guy, and he could very well get 15 with 400
1:28:38 I'm 5'6, 250lbs and also have an outie belly button. I think it's a hernia but at least I'm squatting 95lbs. Thanks Ripptoes
1:09:00. Discussion about fat-loss begins.
When Santana said, "Most people can still train on 300 carbs," I immediately decided to adjust my nutrition plan. I am 5'8" 223 Lbs and by best estimate using skinfold calipers, I am 29% bodyfat. I have been eating 230 g Protein, 320 g Carbs, 100 g Fat. I know the fat is high but it allows for whole eggs and ground beef once per day. By your recommendation, it sounds as though I should replace equal caloric value of Fat with Carbs until my training stops resulting in post workout headaches from presumed blood sugar crashes? I had to heavily modify my linear progression because of a shoulder surgery part way through. My last workout I squatted 325x3x5 and deadlifted 350x2x5 but only bench pressed 225x3x5 and OHP 130x3x5. I am still trying to get stronger but I was tempering my training by not increasing my calories out of fear of increasing too much body fat. Judging by your assessment of Novice nutrition, I clearly need to stop worrying and focus on getting strong. Maybe just not at 6000 calories with a gallon of milk a day. Any feedback on my understanding or lack thereof would be greatly appreciated.
why dont you move on to a intermediate program
my alternative to the gomad is 250ml whole fat milk 100ml double cream 1-2 scoops whey twice a day works out cheaper ,more protein and healthier less to consume etc
As always an almost perfect video, that my girlfriend, and other family members that could benefit greatly from the content will not watch, and wouldn't believe or listen to if they did. ....... Of course you get thin and healthier from 3 hours of spin classes.... Which they'll go do 3 times and quite until new year's next year.
Hi guys great content as always.... have you done a episode on bone density yet? How that can change from diet and training ect
Great episode.
Mark, let the guest speak please
Never
Everybody comments on Rip interrupting Santana, but it doesn't bother me, it's a conversation. It doesn't seem to bother him either, or maybe he's just too patient and polite. I guess he knows Rip so he knows what he's like
You should have an episode just full of “The Haters” 🤣🤣🤣
Completely agree with the sup 9% BF .... I did it a few times and stayed there as well. All it got me was a nasty eating disorder. It's NOT WORTH IT
I never understand why people who have no experience or education when it comes to training feel like their opinion actually matter
Cottage cheese and applesauce is cheat codes
Bottom 3% checking in. I drink 3L of Fairlife milk per day. You get 180g of protein in that and only 80ish g of carbs. :-)
Serious question, if you already have excess body weight can you eat maintenance calories or just slightly higher and replace body fat with muscle mass?
Rip, you should video a field trip to a Whole Foods!
Love you Rip!
A gallon of milk, a dozen eggs and a quart of orange juice is all you need to be be big, strong and healthy!
~ 31:00
"..slacked jawed graduate, they graduate knowing everything about the body and ..."
(sarcastic, of course)
I love that, because that describes most of the trainers with self assured advice in most gyms I have ever trained at or visited.
They will not amend ANYTHING no matter how much proof you bring them. They normally have a version of "well, that's your opinion, and we all have different goals here so neither you or me is wrong or right... that is why I give everyone that comes here the same sets of 5x20 so they get conditioned in any exercise..." I have seen most of them give that same workout to complete beginners. Mostly biceps and laterals, with a few leg extensions.
9% is ridiculous, i got to 12 and I was done with it - I can relate to what they are saying.
Very knowledgeable. What about cardio training?
I'm watching these numbers for calories, proteins, carbs and fats fly by but I couldn't get their methodology...
What evidences that I have to add/subtract 500 calories a day to my current intake?
I think you're proposing for 1 gram of protein per bodyweight in lbs...
I'm going to watch this again to understand the other ratios...
Hi I'm 37 and 260 lbs and have started the novice program should I loose wheight or just keep lifting
Rip looks like he drinks a gallon of milk per day.
But he 'definitively' run 3000m below 15min...I mean, MUST BE so, because -he squats >400pounds! :-))))
3% eh?
Not milk, Vesper Martini. Gallon of Vesper Martini A Day
Can we all just take a minute and appreciate Rip's mug?
no
Can't believe Rip told me to put Bailey's in my cereal.
Rip, have you seen the "people of walmart" website? I think you'd enjoy it quite thoroughly.
32:35 Did Rippetoe really just cite a hog farmer for dietary advice?
And his dietary expert guest recommended margarine for a fat substitute. Rip is excellent for strength training but terrible for nutrition advice.
Jesus Christ Rip, let your guests talk! The guy barely gets out half a sentence and you interrupt to drone on repeatedly. You ask the guy a question, he gets literally two words out, then you start talking again. If I'm the guest, I would've just got up and walked out. You're rude AF.
It's because Rip knows more than everybody about everything.
@@adamstenson8143 To be honest, in the fitness industry, that isn't that hard to accomplish.
I haven't watched the video yet, but wondering if below 3% percent milk for the gallon of milk a day would be acceptable. Gotta get strong for the inevitable fight when the cloud people invade. #resist
I'm 34 and didn't listen to this. But I weigh 400 pounds and have been drinking the gallon of milk a day for six months. My doctor said it's how I gained the last 75 pounds. What do I do?
At that point, don't ask Rip, ask the doctor. A 34 yo should not do that. 400 pounds is not underweighted, even 300 is not underweighted for anyody!
IMHO, at 400 pounds of bodyweight you should not even exercise, just diet until you get to 300 at least.
Can you cover the same topic about the 40-50 yro trying to start a strength program. 20-35+%bmi ...
Your ATP-PC once depleted is gone at the beginning and not recuperable unless a long rest
what about BUN problems?
For the love of Christ let Robert talk
Just want to be a wanna be Rippetoe hater.😂
One of the best podcasts ever 🙌🏻❤️
Dammit Rip.
I am enjoying comedy relif.
Valid information is good as allways, but comedy is wellcomed.
I really just want to know the lb/week number that gives the highest percentage of lean muscle mass.
10000 calories a day is literally 10lbs a week in weight gain. It’s hard for me to imagine more than 4 of those lbs being lean muscle mass. 4000 calories a day is more like a 2 pound a week weight gain and it seems like 1.25 of those could be lean.
If I eat enough rice and beans, will I get a complete gallon of milk?
I really like Mr. Rippetoe but I guess he likes the sound of his voice more then anything else.
Wait, did I just hear Rip suggest a pig farmer has more credibility on the protein dietary health requirements than the medical community? Yep. I think I did. Meanwhile, in the real world, I'm not sure I have heard any doctors suggest that protein is not essential for major muscle growth. What they DO say is that there may be OTHER health considerations attached to massive doses. Being healthy and maximising muscle is not necessarily the same thing.
I've always said this. There's a difference between being fit and being healthy. Most dont understand this.
28:58 some please loop that little piece ahah
The biggest deadlifters do not look like bodybuilders they simply look like big men. I call it the dockworker body.
RIP why don’t You let the man speak... with all respect
1:03:02 abs = DEATH
You can get a gallon of milk for 80 cents in Indiana.
@w0g its that much at gas stations but wally world has some .79/gallon milk all the time. Like great value or something
@w0g great value is the cheapest option in my area
Damn , I’m moving to Gary , Indiana then 😂😂😂😂
@@anthonyluisi7096 there's nothing else to do but get wasted. Cost of living is low tho. Drugs flow is weak. Indiana really sucks as a place. But it's the South of the North for sure. Lot's of wholesome people.
milk cost about 6 dollar for 4 liters were i live in canada :(
Still worth it.
oye como va ,Rip let the man talk
Is 30 years old, 5’ 9” 155lbs considered underweight?
Brad Ekegren no that’s Conner mcgregor size ha
Not shopping at Walmart isn't a bad choice, plenty of good people including the police department have voiced concerns regarding Walmart.
Beer on Raisin Bran! I would rage sybscribe!...... If i wasn't already subscribed!
I am the 3%
2 gallons is better than 1 👍
Great topic, I’d love to hear what this video has to say. Unfortunately I don’t have an hour and half to listen to this.
I didn't know Adrian Pimento could squat
Man, Gino Vanelli is really aging well.
RIP requires all his guests to use the same "air quotes" that he does..😂
so was he fucking with us? when he said to put beer in our cereal like I don't know plz help
Gotta love the part where Rip brings up eating at McDonald’s, lmao, I wouldn’t feed my dog anything from there!
54:00 olive oil
45:41
Rip, you should look for the book titled iGen. It's details our development of smartphones and the destruction of a generation of kids by them
9:00 I wonder ifI, and people in general, become less smart or less intelligent when reading and listening to those comments. I mean, Santana and Fripp are college graduates and they submit themmselves to these crap...
The thumbnail photo looks like a very awkward squat stance. Should not bash bodybuilding either, some bodybuilders are weak fluff, but 5 sets of 8 reps in the squat are still productive.
Love the idea of strength first, but I don’t think it’s fair to claim bodybuilding is crap. Some of them are healthy and strong individuals.
I like these episodes, but I wonder how long it took Rip to agree. “You want me to do what? A PAWDCAST?”
I have a hard time agreeing with the statement that being having more fat is better for longevity. There have been numerous animal and rodent studies concluding that when animal's food intake reduced by 1/3 their life expectancy increased by 1/3 due to their metabolism slowing down.
I am unable to GOMAD
I drink fhhhahhhhve Gallons of milk a day, while doing my hip draaaahves
24 year old, 6’1 160lbs… lmk if I need a gallon of milk a day
With all due respect I would suggest that you guys read; Phinney and Volek. Watch: Ivor Cummins and Dave Feldman. I think that you guys know the strength training better than anyone but your understanding of low carb diets is poor and much more is now known about cardiovascular disease. The systemic inflammation you referred to is driven by high carbohydrate diets which stimulate high insulin. Insulin in combination with PUFAs are the problem. Before you start in on me do the research.
@@Mr._Fit_Atheist Thumbs up.
I drink half a gallon of whole milk per day. I just like milk...
2:04
And no one who falls under the 'medical definition' of obese should ever cut.
No esteic goals, no lightweight classes in competitive sports, no runners and mountain-cyclists that are faster at BMI of 21 than 25....
Man: NOT everyone lives just for the sake of beeing a (obese) powerlifter!
But hillarious to listen to this 'Rip-centric' worldfew! ;-)
So, genius, you''ve been trolling the comments for a couple of days...you must really be a subject matter expert...or at least very well informed. Did you even watch the video? No, couldn't have...that or you just don't understand plain English. Your first premise regarding obesity and cutting was disproven in the very dialogue. An "obese" person (BMI over 30) most definitely should be "cutting"..as stated in the interview with the expert. Your second line isn't a sentence at all...it's just a bunch of silly non-sequiturs (wtf is an "esteic goal" anyway?) None of those rambling words are related to the Starting Strength method or any of its goals. As to "weight classes" etc...once again...the expert stated that such considerations are indeed valid for "cutting". So once again your rambling statements ring false.
How about another paragraph...ok? Regarding you statement regarding "obese powerlifter" ....who cares? The Starting Strength program IS NOT A POWERLIFTING PROGRAM! If you had read pretty much anything about the program from the advocates you would know that. But you aren't big on reading books and things...clearly. Second, many men and women are highly successful in the sport of power lifting and are NOT OBESE! Something else you opine about yet have zero knowledge of.
"Rip-centric' (lol) worldview"...HOLY SHIT! Who would have thought? We're listening to Rips show. You see how that works don't you?
From another of your genius statements..."Yes THIS man CAN rund 3000m in 15min or less Rip would RIP(rest in peace) if he seriously tries to do so.
This man isn't UNDERWEIGHT, he is FIT and Rip is FAT!!!" Where is the SCIENCE behind this. Rip and the guest are discussing SCIENCE while you are blathering on with absurdities. Give us the SCIENCE behind your conclusion that someone who you've never met is "fit". I've been involved in the sport of running for a long portion of my life. I've actually seen runners die (Las Vegas marathon a runner fell down dead just short of the finish line right infront of where I was standing). He wasn't "fat". He just ran a marathon. I've also seen many runners who would be considered "fat" outperform much more "fit" (lol) runners. This is common. Why is 15 minutes and 3000 meters the test? Is it your contention that I (at 61 years of age, 5'7", 200lbs) would be more prepared to enter old age if I could run your 3000 meter in 15 minutes instead of the 450 lb deadlift I perform for reps and the 375lb squat I perform for reps? What if I could only run it in 16 minutes? What about 20 minutes? (all of which I can easily accomplish) 20 minute 3k time and 450lb deadlift? Which serves me or most humans better in life? Strength or the ability to run a few miles in your specified timeframe?
You state "Runners for example DON'T need to bring there squat from 270 up to 450 in order to run faster" What type of running? What strength gains must one then gain to become "faster" runners? Is it your contention that increased strength does NOT translate to better athletic performance...particularly in the sport of running? I would like to see your science that supports your supposition suggesting "weaker runners are faster runners". My workout partner is 6'1", is 50 years old, weighs 220lbs and looks thin. He squats 430lbs for reps and deadlifts 465lbs for reps. Is he obese? Would he be a faster or slower runner if he had stayed at a bodyweight squat? Is he more prepared as an aging human being at his current strength levels or at the levels of strength he began training with? I know where to find the science behind this...I just want to see your science.
Please detail the advantage of the Type 1 muscle we develop as we run distances over the type 2 muscle which we gain and maintain by lifting heavy weights and we lose as we run distances and age. Which is more advantageous to the average human being? Did you stick around for the discussion regarding nutrition, weight loss, aging humans etc which was covered in the interview? I kid...of course you didn't.
Well, we are all waiting for your informed opinion regarding the topic.
77 kg for 180 cm is ok, though not too much muscle mass. He probably has less risk factors for MI than the same guy of his age, who's 90 kg. But 77 kg for 180 cm itself is ok, no underweight.
Ouch! Bottom 3% comment.
Santana has two ears > Rip has two mouths
4:06 'ripetoes fat'...Indeed, captain obvois! ;)
But to his defense: as much bullshit he is talking all day long(10.000m and even 3000m Runners for example DON'T need to bring there squat from 270 up to 450 in order to run faster,...) I appreciate his effort to encourage skinny kids to get over this 'I can't gain weight bullshit!
19
50
To have a belly its so much sexier
8g of protein per kg of body weight, really?
0.8...go back and listen