Wesely Silveira, aka Iron Addict, was the owner/founder of IronAddicts.com. During his career, he trained 1000’s of clients, from the beginner, to the professionals in bodybuilding and power lifting at the upper echelon.
His knowledge and insight into training and nutrition has been shared to millions of readers through his contributions to seven different forums. But IronAddicts.com was his.
When Wesely passed away unexpectedly on 9/11/2010, his loss was mourned by people around the world. The man who stepped up to continue the legacy was Mr. John Pinder. A legend among powerlifters, and athletes from all sports avenues.
Known as “exmgtoo” on the board, John and his fellow moderators continue to share their great wealth of information to their readers. Taking the time to help ensure that people get the results they want, free of injury, in the most efficient way possible. They provide the knowledge. you provide the work.
The following information was taken from a post that Wes wrote in 2009. It is the basic needs for a nutrition plan, that if followed correctly, will start you in the right direction to reaching the goals you want to achieve.
1) Determine your base caloric level. Enter your exact amount of daily calorie on any of the free websites for 5-7 days. Then average that out and subtract 200-400 calories. That will be your base.
To Add Mass
a) 1.5 grams of protein per pound of bodyweight, unless you are over 20% body fat. If you are, lose weight first.
b) Complex carbs and essential fats make up the rest of your diet. If you are an ectomorph, mesomorph, or teenager-mid 20’s, you can have 40% more carbs. Otherwise, stay around 25-30%
c) Essential fatty acids are necessary. Wes recommended 5-8 grams of fish oil a day.
d) You will need to eat at least 200-400 extra calories a day, depending on how long you have been training.
To lose Body Fat
a) For most people, your carb intake is a determining factor in your fat loss. Carbs should not make up more than 20% of your daily intake.
b) Fat loss does not happen quickly, it takes time. Never attempt to lose more than 2 lbs, a week. 1.5 lbs. is a better goal for a 200 lb man.
c) Most fat loss will occur when first starting the diet, it won’t be steady.
d) Do not diet more than 16 weeks.
e) Diet types for most people should work around the principle of restricting or omitting carbs completely for long periods during the day.
f) Teenagers should not undertake any kind of drastic diet, or keto diets unless they are very obese and insulin-resistant. Most teens can decrease their carbs by 20% and increase cardio to achieve body fat loss.
These numbers will not work for everyone. Everyone’s body responds differently to training and nutrition, because there are many other factors to consider. These represent a guideline to start with. Follow your program, and chart everything down. Make adjustments as necessary.
If you need extra guidance and support, be sure to visit ironaddicts.com. Everything you need to know can be found in their pages, or you can sign up to be trained by the man himself, Exmgtoo!