tziol Member

If it says 751 then it's probably something around that. I don't how much oil you've added :smile: and didn't notice avocado was there. The amount of rice looks less than 100g.

400

Don't be too serious about it as long as you are into sport and healthy lifestyle for most of the time. Btw, I've just ordered 3 XXL pizzas :wink:

why not to buy L Citrulline Caffeine Arginine separate and mix together before workout? :)

Try to assess how much you can push yourself in the first 2-3 workouts. Then choose the set of exercises you want in a way that your single workout will not exceed 1 hour and you will be 95-100% exhausted (but be careful to not overtrain yourself). If you have a target, i.e. to do one pull-up, then focus more on exercises…

I wouldn't rely on generic calculators. You will probably see over time how it works for you and adjust everything properly. I personally try to avoid consuming more than 2g per 1kg as I don't see it as healthy for a long term.

Eat from 1.5g to 2g per kg of your body mass. If you're 58kg then eating up to 116g will be enough. Consuming 150g or more may be too much and its not even healthy. Add 4g carbs per 1kg, 1.5g fat per 1kg and it will be good.

whatever is in the fridge + coffee

Eat more calories if you still have problems with gaining weight. Set your goal weight, adjust amount of calories for it and dont be afraid of eating pizzas, burgers etc. :) and eat whatever you want to, but still continuing workout routine. Btw, you eat way too much protein, with your weight (44kg) it's almost 4 grams per…

certified bacon scientist

tour guide

Calorie surplus is an obvious thing in case of muscle building. Glucose is a sugar and the excees of protein will turn into it. Apart from diet weight and reps should also be adjusted. You may not get same reaults of doing 5 sets 1-2 rep in each comparing to 5 sets 12-15 in each. @MISSJAMIENICOLERUGH I would suggest eating…

Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g…

Find unprocessed food products that you like and prepare meals from them, where ideally in each meal you will consume 50% carbs, 30% protein and 20% fat (this is not a rule so its up to you how you divide). In each meal don't consume more than 70g carbs and 25-30g proteins as your body will not absorb more than that in one…

try this one http://uk.bodybuilding.com/store/opt/whey.html?PLASKU=OPTEU1370442&mcid=CG_PLA_UK_GS_optimum_nutrition&bbdevice=c&bbtargetid=120147270000106281&catargetid=120147270000106281&cadevice=c&gclid=Cj0KEQjwr5G5BRD_n-T0pf7x4ucBEiQAlxHOP8yKa845STeHMRUgb_Nq6KIeQAfaX46B5d-KOVAWQqEaAprI8P8HAQ

Try changing your diet at first place and consume proteins from natural food. Protein bars, powders etc, are diet supplements and are not intended for meal replacement. They can usually be useful when you are on a low calorie and high protein diet. In your case I wouldn't waste money for isolated protein products because…

There many exercises that require you to only use your body for building muscles. I combine street workout/calisthenics with gym/weights. The key for building muscles is to provide adequate amount of proteins. If you are on a reduction you may probably want to supplement yourself with BCAA etc.

https://www.youtube.com/watch?v=2NuYkysipwE

no fuc**ing more travelling to work by underground train in the morning.... I say it every day

dolphinfitness.co.uk , predatornutrition.com or if not online then you can get it in some GNC stores or even Holland Barret

workouts close to bed time may interrupt your sleep... take a nice warm shower before bed, that might help with sleep... btw I'm falling asleep now... good night all

2g per kg is enough to build muscles. You may damage your health by consuming 360g a day. Also remember that your body will not even absorb exactly all of the proteins you consumed a day, many people don't even realise it. Dont be paranoid by some f*** calculators, just eat 2 - 2.2g of protein per kg, 4-5g per kg of carbs…

just count the calories for that and dont exceed the limit you calculated. 500ml can of beer can be around 250cals which is not a lot

@Martyr_of_solway yeah it's amazing there, I want to visit Zante :) @Krompskont why greek? my name is not poseidon :)

@Martyr_of_solway no but I'm going to Greece in a month :)

nice russian hat

How about lifting a car to workout abs :smile:

:-D

It depends how many eggs you eat and if you want/need to maintain levels of cholesterol. If you eat, for example, 15 eggs every second day that would give you ~2790mg from that day if you would eat whole eggs. Daily recommended cholesterol limit is 300mg. http://www.hsph.harvard.edu/nutritionsource/eggs/

some chillout [video]https://www.youtube.com/watch?v=QVg5pbsJ22s[/video]