[quote]Apoklyps wrote:
[quote]Semigall wrote:
[quote]G0D123 wrote:
Stats
Starting Weight 67.1 kgs
Trained for 3 years
THE DIET :
I know this where I have made some mistakes by not putting that much protein like 200 g/day I could only manage min 100-130g max.[/quote]
67kgs after 3 years of training means you dont eat… and protein is not the only thing you need… you grow cause of carbs and fats.
i like to explain this like : imagine a construction site. the protein is all the building materials, but the fats and carbs are the workers… as you can see - you can have the best mats, but with no workers you wont build anything, and you can have lots of workers but with no materials they have nothing to do.
on your weight, id try to eat 140g of protein, 200g of carbs and around 70g of fats and then see what happens.
when i started bodybuilding 9 years ago i made same mistake - i tought that protein builds muscle, so all i need is protein… i spent a year or even more eating protein only meals gaining almost no weight.
at this time i think Mike Mentzer is right about nutrition. Muscle is mostly water, so carbs need to be dominating your total calories.[/quote]
He’s 78kg now, so I don’t think a 2300 cal diet would work too great, unless he’s trying to lose fat (which may not be a bad idea).
OP, try this: 30-40% of your CALORIES (i.e. not grams) from protein, 40-50% from carbs, and 20% from a good mix of fats (monounsaturated, polyunsaturated, and saturated). Protein and carbs have 4.9kcal/g (though I personally believe that proteins have a bit less effectively because energy is required in the liver to utilize the anapleurotic pathways of glycolysis in order to utilize amino acids for energy) and fat has 9kcal/g. Eat at up to 500 cal above maintenance if you want to gain the good kind of weight. Eat 500 cal under maintenance to lose fat or use a mixture of diet and cardio (you’ll have to account for both in your diet plan). You’ll have to find what maintenance is for you and what that means you should be eating.
You say you’ve gotten good results in 3 yrs of natty lifting, but in reality, you’ve gotten some pretty shitty results. Like results that could be surpassed by a natty newb who knows what he’s doing in a few months. When you include the cycle, those kind of gains could easily be surpassed by some in under a year.
Post your routine, diet, and current actual 1RM for the Big 3 in the Beginner’s forum. There’s no shame in doing that and there are some really knowledgeable guys who take it upon themselves to explain things really well.
It’s important to remember to let your ego go and not get all butthurt when people criticize you, like you have been here. Instead, take it with a grain of salt, but learn from it. If you can’t do that, you’ll never be a good lifter.[/quote]
halleujah !!!
i skipped ur post thinking it would be just another bit of flaming…
thnx a lot ill try to check my diet on % terms right now itself even though it might be a bit too late…
actually my gains were pretty good as in i went all the way to 76 kgs naturally and then dieted down to 67 ( i lost some muscle mass 
unfortunately ) i was pretty lean i would say around 13-14 % but the machine that has caused all this mind fuck ,the body fat % calculator based on the bio electrical impedance said i was 19 %
anyways before i take advice from the begs forum my presnt 1 RM are
squats - 120 kg wid knee bands and below parallel
deadlift-140 kg with almost near perfect form
bench press- i will get flamed yet again for this but i prefer dumbbells over barbells as im not into powerlifting as of yet, more into aesthetics when it comes to chest as its my weakest part but i can churn out around 5-6 reps atm with the 40 kg dumbbells ( i foucs on the 8-15 rep ranges usually)
i prefer pullups/chin ups-10/12 at bodyweight or weighted at times when i wanna play around with the rep ranges over barbell rows
and i dint get “butthurt” with these comments i agree with them… but when they just keep coming and coming and coming and starts rearing an ugly face of abuses i just get fed up and helpless…
after all one of teh main reasons we train to is get laid 