Jamal_Guildford Member

OK thanks for your advice. I noticed after a night out, the scale goes up (up to 3kgs some days) it's probably water weight.

Really? I really underestimated my TDEE... Based on http://iifym.com/tdee-calculator/, my TDEE is 2841 kcal. Does it mean I can eat more :)?

Thanks for your reponse. For the training program, I have my own routines (see below): Monday: Workout A on machines: Arm Curl (6x8), Lat pull (6x8), Dips (6x8), Lying Triceps (6x8), Shoulder press (6x8), Chin up (6x8), Cardio (20 minutes running) Tuesday: moderate cardio (cycling 26 miles) Wednesday: Free weights work…

I know I should follow a training program. Below is my training program, what do you think of it? Monday: Workout A on machines: Arm Curl (6x8), Lat pull (6x8), Dips (6x8), Lying Triceps (6x8), Shoulder press (6x8), Chin up (6x8), Cardio (20 minutes running) Tuesday: moderate cardio (cycling 26 miles) Wednesday: Free…

I am using TDEE, below is my training plan. How many times of training per week should I consider with this training plan to calculate my TDEE? Monday: Workout A on machines: Arm Curl (6x8), Lat pull (6x8), Dips (6x8), Lying Triceps (6x8), Shoulder press (6x8), Chin up (6x8), Cardio (20 minutes running) Tuesday: moderate…

I eat throughout the day and never skip meals: 2 breakfast, lunch and dinner. Sometimes I have a post work-out drink: protein shake or beer ;)

I actually sleep very well: 8 hours per night on average and sometimes I take some naps. I dont really crave for food anymore and I like treating myself. So when I want something, I take it and eat it. Finally I drink A LOT of water every day, so I dont think I mistake thirst for hunger.

I dont really track the number of protein but I am trying to have a high protein diet: whey protein, nuts, yoghurt, eggs, tuna, peanut butter and milk.

Yes I am trying to bulk. I am almost 180 lbs now ;)

Volume? Do you mean the number of reps? What does "deload" mean? I am not sure to get everything. I am trying to bulk at the moment, so do you recommend me to train to failure?

Interesting thread.... I have seen some discussions recommending to train to failure if we want to increase strength and muscle size. This is what I am trying to do at the moment.... For some sets, I can complete only a few reps.... so why it's not good to train to failure? what is the CNS?

I usually eat 2600 kcal per day: Breakfast (400kcal), morning snack (100kcal), lunch (850kcal) and dinner (1200kcal): Protein: eggs, tuna and peanut butter Carbs: bread, veg, yoghurt, milk, peanut butter and beers Fat: nuts, peanut butter and dressing.

Thanks everyone, i will carry with and see how it goes.

Sorry to say that but it sounds ridiculous... Do either cardio or weight lifting and not both at the same time.

Not, between 3 and 4 times a week should be enough if you want to gain muscle.

Why do you care so much what other people think about your body? The most important is you and your wife/girlfriend are happy with your body.

10 miles to get to work. It's quite hilly and intense.

I think it's also important to have one or two treats a day.

I have been in this situation. You seem to have an eat disorder. I think you need to talk to a doctor. Try to eat more and enjoy the food. As for the training, I would strongly recommend to stop the cardio and do more strength exercises.

Lifting with a good diet will make you gain weight and muscle. Dont forget lifting is a physical activity and you burn calories when you lift

I think it depends on the intensity. I noticed my apppetite decreased after a long run (i.e. more than one hour), it's probably due to muscle loss....

I mean getting hungry and wait hours before eating.

Dont worry about that, this is what I am doing at the moment: eat big, lift big!

I like this post!

My workmate is actually a bodybuilder. Last winter when he gained weight, he was taking on top his usual diet: two protein shake, one muscle builder shake and 5 protein bars per day

I added protein shake/bars to my usual diet.

It sounds like a good plan. I am scared of getting fat with these protein bars...

Ok I agree, I think I am going to reduce protein bars. I already have two protein shakes a day. My TDEE is around 3000kcal

It seems you still have a problem with the food. Eating unhealthy food time to time is not a problem, you can have one treat a day (e.g. chocolate), it will not kill you. Put the things into perspective, unhealthy food is not like drug...

Dont waste your time and money with the gym and exercises. Go to your nearest supermarket and eat until you feel bloated. Do that for one month and maybe after you can start exercisng.