[quote]Turning Pro wrote:
Tanx Mwiersma !
finally some one show up with some good advice!
i eat 3100 calorie per day ( i always cook my meal in the morning ,weight and pack them)
i use “may fitness pal” to make your i dont escape any meal, eating 6 meal per day every 3-4 h and feel always full like i wanna throw up
most people are trying to give me advice have + 15 % or even more body fat and they say u need to eat more …so if i don’t take some of members suggestion serious its cuz if cant help your self u cant help me …
i’m not kind of guys to hear something and go do it, i like to learn more about it and have discussion to learn better i don’t want to be offensive to anyone i just trying to have a conversation and learn more so dont get upset if i ask why or how…
but my question is , if i increase my calorie intake more than that , doesnt mean im going to gain more fat? i have read in somewhere that if u eat more than u should ,the extra colorie that u eat going to be a fat not muscle …
i know if i eat more im gonna gain more weight but i want to increase muscle not fat … so should i even be worry about that ? also what macro do u suggest? (i allready use 35,35,30 % )
[/quote]
as long as you’re doing a lot of compound exercises then eating well spaced meals will not hurt you. In the long run, if you want to gain serious muscle you need to put on a little fat, that you can cut off later. No successful lifter has ever trained on a calorie and carb deficient diet
[quote]Turning Pro wrote:
Tanx Mwiersma !
finally some one show up with some good advice!
i eat 3100 calorie per day ( i always cook my meal in the morning ,weight and pack them)
i use “may fitness pal” to make your i dont escape any meal, eating 6 meal per day every 3-4 h and feel always full like i wanna throw up
most people are trying to give me advice have + 15 % or even more body fat and they say u need to eat more …so if i don’t take some of members suggestion serious its cuz if cant help your self u cant help me …
i’m not kind of guys to hear something and go do it, i like to learn more about it and have discussion to learn better i don’t want to be offensive to anyone i just trying to have a conversation and learn more so dont get upset if i ask why or how…
but my question is , if i increase my calorie intake more than that , doesnt mean im going to gain more fat? i have read in somewhere that if u eat more than u should ,the extra colorie that u eat going to be a fat not muscle …
i know if i eat more im gonna gain more weight but i want to increase muscle not fat … so should i even be worry about that ? also what macro do u suggest? (i allready use 35,35,30 % )
[/quote]
you don’t know shit bro… u barely look like you lift much less like someone who does steroids
[quote]Turning Pro wrote:
Tanx Mwiersma !
finally some one show up with some good advice!
i eat 3100 calorie per day ( i always cook my meal in the morning ,weight and pack them)
i use “may fitness pal” to make your i dont escape any meal, eating 6 meal per day every 3-4 h and feel always full like i wanna throw up
most people are trying to give me advice have + 15 % or even more body fat and they say u need to eat more …so if i don’t take some of members suggestion serious its cuz if cant help your self u cant help me …
i’m not kind of guys to hear something and go do it, i like to learn more about it and have discussion to learn better i don’t want to be offensive to anyone i just trying to have a conversation and learn more so dont get upset if i ask why or how…
but my question is , if i increase my calorie intake more than that , doesnt mean im going to gain more fat? i have read in somewhere that if u eat more than u should ,the extra colorie that u eat going to be a fat not muscle …
i know if i eat more im gonna gain more weight but i want to increase muscle not fat … so should i even be worry about that ? also what macro do u suggest? (i allready use 35,35,30 % )
[/quote]
What do you mean “finally”? He said pretty much the same thing as everyone else did.
Does it really matter if the people giving you advice are actually 15+% BF? They’re still much bigger and much stronger. Guys who are too afraid to lose their hawt abz never make any significant progress.
[quote]Turning Pro wrote:
Tanx Mwiersma !
finally some one show up with some good advice!
i eat 3100 calorie per day ( i always cook my meal in the morning ,weight and pack them)
i use “may fitness pal” to make your i dont escape any meal, eating 6 meal per day every 3-4 h and feel always full like i wanna throw up
most people are trying to give me advice have + 15 % or even more body fat and they say u need to eat more …so if i don’t take some of members suggestion serious its cuz if cant help your self u cant help me …
i’m not kind of guys to hear something and go do it, i like to learn more about it and have discussion to learn better i don’t want to be offensive to anyone i just trying to have a conversation and learn more so dont get upset if i ask why or how…
but my question is , if i increase my calorie intake more than that , doesnt mean im going to gain more fat? i have read in somewhere that if u eat more than u should ,the extra colorie that u eat going to be a fat not muscle …
i know if i eat more im gonna gain more weight but i want to increase muscle not fat … so should i even be worry about that ? also what macro do u suggest? (i allready use 35,35,30 % )
[/quote]
you don’t know shit bro… u barely look like you lift much less like someone who does steroids[/quote]
X2.
Learn to eat more and get stronger. You seem preoccupied with not gaining bf…but you will never get big with that approach.
Besides, you talk like you are super ripped…you’re just skinny. There’s a big difference.
It’s really a shame that you’ve been cycling and are still as small as you are.
Now this is not meant to ne offensive, more as a blunt wake up call.
so guide for me to increase my muscle mass is, to eat much more calorie and get much stronger, according to what Bieber said i’m weeker than some girls ! i really didn’t know strength is my issue
cuz in my gym im one of the strongest guy , haha ! as u see we have very bad gym here in sweden (what a suck gym!)
do u guys have any advice to sleeping better ? as i said i cant sleep … i go to bed kl 11- 12 every night but i sleep around 2 - 3 it take some time 4 h till i fall sleep… and i wake up around 6-8 , during my sleeping at night i wake up every 1 to 2 h to drink water or for no reason i just wake up and sometime it take 1 h to get back to sleep again… have been like this for 3 years now… as u know body grow while u sleep most of days i don’t get 8 h sleep per day …
[quote]Turning Pro wrote:
so guide for me to increase my muscle mass is, to eat much more calorie and get much stronger, according to what Bieber said i’m weeker than some girls ! i really didn’t know strength is my issue
cuz in my gym im one of the strongest guy , haha ! as u see we have very bad gym here in sweden (what a suck gym!)
do u guys have any advice to sleeping better ? as i said i cant sleep … i go to bed kl 11- 12 every night but i sleep around 2 - 3 it take some time 4 h till i fall sleep… and i wake up around 6-8 , during my sleeping at night i wake up every 1 to 2 h to drink water or for no reason i just wake up and sometime it take 1 h to get back to sleep again… have been like this for 3 years now… as u know body grow while u sleep most of days i don’t get 8 h sleep per day …
[/quote]
melatonin, l-tryptophan, and theanine for sleep…
you are not eating as much as you think you are… either that or you are doing a ton of cardio
tanx man! i’ll take a look at those medicines
probably you are right i should have much better gain … here is my full diet that i have started 4 weeks ago if u can take a look at it and tell me where i’m going wrong plz
as i said i weigh all of my food, i weigh them raw then cook them so all of these numbers are raw food …
8:00
Meal 1 ( 20g fat - 103g carbs - 24g protein)
100g of oatmeal
100g of egg white
1 hole egg
1 banana (90-110 )
20 g honey
20 g olive oil
a little bit of cinnamon ( i heard , its good for metabolism)
Meal 2 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 3 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 4 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 5 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 6 ( 20g fat - 24 g protein)
40 g almonds
200 cottage cheese or 1 scoop of casein protein
pre workout 5 creatine monohydrate 10g of honey
post workout 5 creatine monohydrate 1 large banana
water: 2- 3 litters per day
as u can see i eat chicken and rice all the day long cuz of money issue but sometime i try to replace it with fish or meat (if i make good money that month)
Cardio : i do 10 mins of cardio before training for warming up ( just fast walking ) + 1 day doing 20 - 30 mins of fast walking
tanx to all for your time i really appreciate that
if it’s necessary i can tell you my training routine too
thank you guys for your time
i am still so skinny and i’m not happy with my body yet , as u said i just need to eat more and train harder to get better result.
the funniest thing is, 2 years ago when i started my diet i was 112 ibs now i am 157 ibs (just imagine how skinny i was!!! my bones are so thin too)
how much do you guys think i can gain per year if i train hard and eat well?
[quote]Turning Pro wrote:
thank you guys for your time
i am still so skinny and i’m not happy with my body yet , as u said i just need to eat more and train harder to get better result.
the funniest thing is, 2 years ago when i started my diet i was 112 ibs now i am 157 ibs (just imagine how skinny i was!!! my bones are so thin too)
how much do you guys think i can gain per year if i train hard and eat well?[/quote]
[quote]Turning Pro wrote:
Tanx Mwiersma !
finally some one show up with some good advice!
i eat 3100 calorie per day ( i always cook my meal in the morning ,weight and pack them)
i use “may fitness pal” to make your i dont escape any meal, eating 6 meal per day every 3-4 h and feel always full like i wanna throw up
most people are trying to give me advice have + 15 % or even more body fat and they say u need to eat more …so if i don’t take some of members suggestion serious its cuz if cant help your self u cant help me …
i’m not kind of guys to hear something and go do it, i like to learn more about it and have discussion to learn better i don’t want to be offensive to anyone i just trying to have a conversation and learn more so dont get upset if i ask why or how…
but my question is , if i increase my calorie intake more than that , doesnt mean im going to gain more fat? i have read in somewhere that if u eat more than u should ,the extra colorie that u eat going to be a fat not muscle …
i know if i eat more im gonna gain more weight but i want to increase muscle not fat … so should i even be worry about that ? also what macro do u suggest? (i allready use 35,35,30 % )
[/quote]
Honestly, you are probably going to gain a little bit of fat over a period of time, but you can keep it minimal if you focus on eating clean. If you are eating like you should, you won’t have enough room in your stomach, nor will you desire to eat anything that could be considered junk food. Someone else in the forum already said it but it bears repeating, if you want to get big, you can’t be afraid to put on some body fat,or lose the forever lustful 6 pack that men’s health can get you in ten minutes. That is why professionals have an in season bodyweight and an off season bodyweight, sometimes difference ranges up to like 40 lbs. As far as your macros go, I think that life is too short to count calories, but if you’re trying to be a pro then it is necessary. I just eat whole foods and try to eat a often. But I’m not a pro I’m just a guy. What your info should say is that if your calorie intake exceeds your energy output, your body will store the energy, and stored energy is fat. If you are building muscle, your body is going to utilize that energy (food). So you’re going to need more of it. Eat to Get Big Without Getting Fat check out matt kroc’s article, he’s one of the strongest guys in the world, about your height and he’s got a low bf% these days. Also as far as your sleep problem goes, for your bodyweight about 3mg of melatonin will help you fall asleep and sleep deeper. If you take more your dreams might get crazy. Also just because someone’s BF% isn’t under 15% doesn’t mean they are not worth listening to. Many guys know how to get cut, but they just don’t care. But back to point A in the last post: stay away from gear because it’s unnecessary. Good luck
8:00
Meal 1 ( 20g fat - 103g carbs - 24g protein)
100g of oatmeal
100g of egg white
1 hole egg
1 banana (90-110 )
20 g honey
20 g olive oil
a little bit of cinnamon ( i heard , its good for metabolism)
Meal 2 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 3 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 4 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 5 ( 17g fat - 46g carbs - protein 42g)
60g white rice + 200g chicken breast + 17 g of olive oil and some green bean
Meal 6 ( 20g fat - 24 g protein)
40 g almonds
200 cottage cheese or 1 scoop of casein protein
pre workout 5 creatine monohydrate 10g of honey
post workout 5 creatine monohydrate 1 large banana
water: 2- 3 litters per day
as u can see i eat chicken and rice all the day long cuz of money issue but sometime i try to replace it with fish or meat (if i make good money that month)
Only eat white the meal before your lift, and the meal after. All other meals eat brown rice. Also, 3 liters of water per day is not enough, drink at least a gallon of water a day. For post workout try to get some fast digesting protein. If it’s a powder, make sure it’s a protein isolate, and not a protein concentrate. You should post your routine also.
the reason i’m counting my calorie is that i want to eat at least 3100 calorie.
i have a lot of problem with eating i always feel full so i’m trying to get use to eat this much then i’ll increase it. if i wont count it i’ll eat less,
to be honest i never feel hungry …
before i started dieting i woke up in the morning and didn’t eat anything till like 14:00 and after that i ate around 22:00 and that was all…
actually i mix brown rice and white rice together 60% white and 40% brown…
i watched in one of phil heath videos , that brown rice make you fat cuz its not glycemic or something… so what do u think?
My training routine:
Upper body A:
BARBELL BENCH PRESS:
1 x 12-15 warm up
2 x 12- 15 warm up ( my best shot was 71kg for 14 reps, slow reps with focusing on chest )
BENT OVER BARBELL ROW:
1 x 12-15 warm up set
2 x 12- 15 work out set ( 51kg x 15reps)
SEATED BARBELL MILITARY PRESS:
1 x 12-15 warm up set
2 x 12- 15 work out set ( 31kg x 15 reps, as you can see my shoulders are weakest part)
BARBELL SHRUG :
1 x 12-15 warm up set
2 x 12- 15 work out set (51kg x 15 reps)
CLOSE-GRIP BARBELL BENCH PRESS :
1 x 12-15 warm up set
2 x 12- 15 work out set ( 51kg x 15 )
BARBELL CURL:
1 x 12-15 warm up set
2 x 12- 15 work out set ( 27 kg x 15reps)
Lower body A:
Squat :
1 x 12-15 warm up set
2 x 12- 15 work out set (best shot 91kg x 13 reps )
Stiff-Legged Barbell Deadlift:
1 x 12-15 warm up set
2 x 12- 15 work out set (51kg x 15 reps)
Leg Press machine:
1 x 12-15 warm up set
2 x 12- 15 work out set ( 130 kg x 15 reps)
Standing Calf Raises smith:
1 x 12-15 warm up
2 x 12- 15 work out set ( 50kg x 15 reps)
Seated Calf Raises:
1 x 12-15 warm up
2 x 12- 15 work out set (30 kg x 15reps)
Crunches: 3 x 15
Hyperextensions: 3 x 15
REST
Upper body B
dumbbell Incline Bench Press:
1 x 12 - 15 warm up
2 x 12-15 work out set ( my best shot 26kg x 15 reps)
Pullups 3 x 15
Side Lateral Raise:
1 x 12-15 warm up
2 x 12- 15 work out set ( 12 kg dumbbell x 15)
Dumbbell Shrug:
1 x 12-15 warm up
2 x 12- 15 work out set ( 28 kg x 15)
Lying Triceps Press:
1 x 12-15 warm up
2 x 12- 15 work out set (30 kg x 15 reps)
Dumbbell Bicep Curl:
1 x 12-15 warm up
2 x 12- 15 work out set ( 12 kg x 15 reps)
Lower body B
Barbell Deadlift :
1 x 12-15 warm up
2 x 12- 15 work out set ( 91 kg x 13 reps )
Hack Squat:
1 x 12-15 warm up
2 x 12- 15 work out set ( 40 kg x 15 reps )
Lying Leg Curls
1 x 12-15 warm up
2 x 12- 15 work out set ( 30 kg x 15)
Seated Calf Raise
1 x 12-15 warm up
2 x 12- 15 work out set
Standing Calf Raises:
1 x 12-15 warm up
2 x 12- 15 work out set
Flat Bench Lying Leg Raise 3 x 15
Side Bend 3 x 15
REST 1 or 2 day depend to how i feel and i start over again … so basically i train 2 day and 1 day off
i do this schedule for 4 weeks then i change the reps to 8 - 6 - 4 and ill do it for 4 weeks and ill back to this one again ( 3 x 12-15)
numbers of the weight are from the week that past , i train between 40 mins to max 60 mins not more than that…
rest between sets 1 to max 2 mins , i sweat a lot during training if i compare myself to other gym member dont know why…
here is my pic before i started to dieting and the other one i took 3 weeks ago
i don’t want to be offensive to anyone i just trying to have a conversation and learn more 
(what a suck gym!)