Ok here goes guys i just need ergent help on diet now iam an idoit for not doing this before i went onto gear but currently i am on gear now an trying to bulk.its been 5weeks now an picked up 5kg so far about 11pounds.
stats 209 pounds 96kg
fat 22 perc
cali cosumed every day 4000
protein 312
carbs 455
fat 101 g
meal 1.0745 protein carb
16oz oats 10egg whites 25gram whey
I would defintaly NOT bulk at 22%bf that is way too high. Bulking at this weight, you almost certainly gain more fat than muscle.
You definately need to cut down, at 22% i recommend you cut for about 12-15 weeks, on a good diet (t-dawg 2.0) and training regime (ABBH, OVT, etc) you cold reduce to around the 12-15% mark.
hey guys thanks for the info. i dont think my body fat is correct cos i use this machine at gym witch i just stick my arm in an it reads it dont know how but it does an also in the morning i can see my six pack kinda. do yiu think it is right.but going on monday to a personal traing on monday to check it out but will let you guys now if it is cool with you.
Can you afford to lose over 30lbs of bodyfat? If the answer is yes then Don’t bulk. Be honest with yourself.
Basically if you can’t see any abs whatsoever don’t bulk.
If you don’t care about being lean then have a cheat meal once a day. Make sure the rest of your meals have plenty of protein and carbs. Be sure to hit the healthy fats hard as well.
boss u really funny {suma} lol. i am not that fat. but will get it checked out tomorrow an see how mush body fat it really is. how much is 22 perc cos dam you guys must think i am a really fat piggy lol.i mean i got veins popping out all over my biceps an chest i just hav a bit of flab on my belly. with a 34 centemeter waist. but i will let you guys know. suma wrestler lol i cant stop lol. this board is cool. sorry about my spelling guys not my first langauge. so do you guys think that machine is right at my gym.
Try this to give us a better idea. Measure your waist all the way around, you said something like 34 cm right? Now dide that number by 5. That gives you around 7cm. Measure 7 cm from your belly button (umbilical) and pinch your skin there. Give us an approximate number of mm you pinch. Get a friend to hold up a ruler if need be. From the sounds of things I’d bet your sporting aroung 8 to 10mm which is no where near that much fat as you described.
Oh, your english is still better than most. Ask TC. LOL
but 20mm at that point would be approximately, roughly, around 21%
so, yeah you need to drop some fat first. Say around 12 to 16 lbs of fat before you should try bulking.
You have a ton of great diets on this website to use, but remember the golden rules, keep it simple and keep it consitent.
Also, What is your native language? The wife and I speak about 9 languages total (German and Dutch Fluent, Italian, Hindi, Japanese Spanish, Russian and a bit of some others too).
[quote]ZOO69 wrote:
dammmmmmmm so i am a fatty boooo. suma suma boy in da house lol lol. y do you speak so many lang you a teacher or some thing like that[/quote]
Your not that fat, just a bit over where you want to be. 6 to 12 weeks of a good cutting program and you will be fine.
Well my wife is from the Netherlands and my family from Germany, my business partner is from India. Yeah, we teach quite a few things and work all over the world. Eeverything from training to security.
cefx. thanks for the reply so wat do you think i should do cos i am on some gear now.due you think i should bulk till my gear is finished an then cut. i dont mind cutting find it quiet easy i lose the fat really quick with a bit of cardio.se ver die vrou ek se sy moet n goie dag he. baie dankie
We zal in Nederland dit December opnieuw bezoekend familie terwijl op onze manier aan India zijn. Welk gebied bent u van?
Most of my programs I desgin are based around the zig zag (think pile driver). Meaning loosing fat and maintaining muscle or gaining muscle while maintaining fat. But from my experince you can do both if you time it all right.
Use this as an idea.
For 4 days (mon-thurs) eat low calorie and then for 3 days (fri-sun) double those calories. So say 1500 for 4 days then 3000 for 3 days. Try to eat everything 50% protein, 35% fat and 15% carbs. (excluding your surge workout drink (no fat) which you should take the max amount, while on gear its a must!) The goal would be to weigh in each Thursday and make a change of only 1 lb a week (weight loss) do this correctly and you will loose most likely 2 or so lbs of fat while gaining a 1lb or so of muscle. I’ve seen changes of 3+ a week for some either side. Anyway to acheive this 1 lb change a week you will need to weigh in each week (Thursday morning) and adjust the calories for the next week. So if you are not loosing 1lb a week, cut your daily calories down by 500 if your loosing fatser than 1 lb increase the calories by 500 a day.
Its a deplete & load and is a basis for manipulating everything you can from the body in as short a period as possible. For comp diets we do something simular but use a CCKD base.
Try it, you’ll like it.
ok sorry didnt read your thread prob. so for 4 day i will consume 2000 cal an then for three days i will consume 4000. must i drop this by droping carbs only. or with everthing like my protein an fat. or just carbs. again thanks a mill for youtr time
[quote]ZOO69 wrote:
ok sorry didnt read your thread prob. so for 4 day i will consume 2000 cal an then for three days i will consume 4000. must i drop this by droping carbs only. or with everthing like my protein an fat. or just carbs. again thanks a mill for youtr time[/quote]
yeah you can do that at 2k/4k
keep the ratios the same when you raise or drop the total calories. The ratios are a key player in depleting and loading.
You need to get yourself some calipers and measure your bodyfat weekly as well. Just so you have an idea of your bodyfat changes.
Thanks a Mil? No, I get $300hr for my consults. Where do I send the bill? OK jk, this one is for free.