larsminnaar Member

Thanks Sulemon, am gonna give it a shot at 2850 and see from there

So that means my maintenance is only at 3300 cals? I guess that makes sense considering that i wasnt really gaining felt more like recomping since my body started to look more muscular. So in that case a bulk would be around 3700 cals and a cut at 2800? And since ive been eating 3500 isnt a sudden change to 3000 to rapid?

For those months ive been eating 250gr protein, 330 gram carb and 140gr fat so that is probably a big part of my mistake

Thanks Sulemon. are those numbers based on a bulk now or on a cut? Or should i always use these percentages? And those lbs are unfortunately only after the 4 months so I kinda messed up my bulk. The picture however is not 100% accurate since it was after training and before i altered calories to 3500. Now i feel like all…

Probably that drug youve been using. Try a few weeks without and see how that goes for ya

Thanks. Measuring myself monthly with a tape measure. Ive reduced my calories by 100 and gained 0.3kg this week which was more to my satisfaction.

Potato is potato calories dont just magically appear when you cook it. Just dont add anything :)

So what did it do for you? Suddenly able to lift 100kg more? Sixpack magically appeared? I know those are bad examples but im honestly curious what made it so much better

If youre just starting out id recommend you to take a pair of old sneakers or buy a cheap pair of shoes. If you decide its not for you at least you havent wasted a whole lot of money on special shoes. Ive never used special shoes and am still alive :) If however youve been traininig for a longer period of time you can look…

I guess we can assume for a second that kim kardashian isnt her role model if shes on a fitness app forum :)

Squats.

Did stronglifts before quit gym for a while and have been doing a consistent 5 day split for nearly 4 months. Since my big lifts are already around the level of the end of stronglifts its not the right program. Any advanced program you can recommend?

Sorry that was kilograms so thats like 1lb i guess @fadi 3600

Awesome job everyone :) @butter yeah its such an easy go to drink on any social occasion. Especially when youre not a soft drink kinda person

Hows everyone doing? All sober still?

Could be an off day however I dont think it is, im gonna head to the gym later and see. Thanks for the (lengthy) advice :)

No it was two bad days in a row and If you dont have anything useful to add just go curl those biceps somewhere

Just make sure your tdee is correct, train alot and set a goal weight for yourself. Lets say you want to gain 5kgs. Just stick to gaining that and if you feel its going to fast lower your surplus and reevaluate. And I disagree with Kim. D weigh yourself but dont let it scare you. Your body may just be holding more water it…

Read the sticky of the former fat boy syndrom ;) you seem to deal with it dont worry about gaining you will always be able to cut it again. Especially if your trainer tells you to keep going he probably has a better view on your personal development than the broscientists here :)

How did you measure? Many methods are inaccurate and can vary quite a few percent. Id take the link i send you as a measurement but if you feel you identify as the 15% one definitely start bulking.

This link http://static1.squarespace.com/static/52d356b4e4b02276b3d9b442/t/52d36090e4b0587f97c88377/1389584529524/Men+Fat.jpg

Youre not 15% bodyfat. If you cant see any abs youre more likely to be 20%+ in which case I would start with a cut. This however depends on your stats. 69kg is not a lot of weight for my height but might be for yours. Google the male bodyfat percentage image to see an estimate of how you look and work from there.

I didnt say a thing about her actually gaining 3kg of pure muscle. Im just responding to this person saying her dier is not working in general and that she isnt gaining muscle. Of course there will be fat gain in there as well and water weight but to say that there is no muscle gain is unrealistic and also impossible to…

Truly depends on your goal! If you want to gain weight eat everything. If you want to minimize fat gain while gaining watch your food a bit more :)

Where can i get your superpower of telling if someone is gaining muscle or not without ever meeting that person? Sure could use that

If youre 15% some ab definition should definitely be visible so i guess youre measurement is off. Also, dont waste money on mass gainers. Make your own shakes with whey protein, oats, peanutbutter, full fat milk, berries, full dat yoghurt and whatever else easy calories

Dont use drugs to gain appetite. Just eat more it takes some practice but your body will adapt quickly enough

Dont use smoothies or those commercial *kitten* detox programs. Eat healthy, track your calories and lift some heavy weights and youll drop the fat in no time and gain some nice tone back for it ;)

Like I posted earlier. Have overnight oats for breakfast :) it will kickstart your calories for the day, check my post a bit down the forum for the recipe I use