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Deebo88
New member
9kg of lean mass is going to take some time!! That's nearly 20lbs! Your looking at a good 2 years I would imagine.. thats providing you get your diet and training in check
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Anyone Experence high waist while bulking
- Thread starter nawab.saab
- Start date
9kg of lean mass is going to take some time!! That's nearly 20lbs! Your looking at a good 2 years I would imagine.. thats providing you get your diet and training in check
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nawab.saab
New member
bro is it necessary to create 50 - 25- 25
actually i boost up protein with chicken n egg whites but the kind of budget meal i can have give result me 2800 calories .. protein - 210 - 230 g , carbs - 250 g .. fat 100 g
my body weight is 140 lbs , 5 ft 8 inch
s this fine bro ?
Hi nawab
It sounds like you're being a bit impatient. Building muscle mass takes much more time than it does to build fat stores, and your calorie excess and diet is set up to generate fat stores and bloating rather than lean, tight, muscle mass. You probably are building some muscle but it will look disproportionate and miserly because most of the gains are around your stomach. While a fair bit of that will be fat, you'll also find there's a lot of water being held there too.
1. Lay off the carbohydrate heavy foods a little, and replace them calories (or 70% of them) with low fat sources of protein: Fish, chicken, pork, skimmed-milk, and eggs (3 egg whites to one yolk; 3:1).
2. For carbohydrate sources choose: oat meal, brown whole-wheat rice; brown or whole-wheat pasta; whole-wheat bread; vegetables, both root and salad; legumes (beans), pulses, and nuts.
3. Don't eat more than 3 pieces of fruit per day (one before and after training), on training days, and just two on no-training days.
4. Consume plenty of fluids, mainly water or diluted squash if you don't like the taste of water.
Don't worry too much about macro-nutrient proportions, other than increasing protein above what you normally eat, and decreasing your normal consumption of carbohydrates. You''ll find this hovers around 30/50/20 P/C/F.
Train 3 times per week and an extra day for cardiovascular purposes. The water will start shedding within a week or two, muscle mass will become more apparent, and so will fat loss within 4 or 5 weeks.
Rome wasn't built in a day, as the saying goes, and to steal a proverb from Aesop's 'The Hare and the Tortoise', slow and steady wins the race!
Craig
It sounds like you're being a bit impatient. Building muscle mass takes much more time than it does to build fat stores, and your calorie excess and diet is set up to generate fat stores and bloating rather than lean, tight, muscle mass. You probably are building some muscle but it will look disproportionate and miserly because most of the gains are around your stomach. While a fair bit of that will be fat, you'll also find there's a lot of water being held there too.
1. Lay off the carbohydrate heavy foods a little, and replace them calories (or 70% of them) with low fat sources of protein: Fish, chicken, pork, skimmed-milk, and eggs (3 egg whites to one yolk; 3:1).
2. For carbohydrate sources choose: oat meal, brown whole-wheat rice; brown or whole-wheat pasta; whole-wheat bread; vegetables, both root and salad; legumes (beans), pulses, and nuts.
3. Don't eat more than 3 pieces of fruit per day (one before and after training), on training days, and just two on no-training days.
4. Consume plenty of fluids, mainly water or diluted squash if you don't like the taste of water.
Don't worry too much about macro-nutrient proportions, other than increasing protein above what you normally eat, and decreasing your normal consumption of carbohydrates. You''ll find this hovers around 30/50/20 P/C/F.
Train 3 times per week and an extra day for cardiovascular purposes. The water will start shedding within a week or two, muscle mass will become more apparent, and so will fat loss within 4 or 5 weeks.
Rome wasn't built in a day, as the saying goes, and to steal a proverb from Aesop's 'The Hare and the Tortoise', slow and steady wins the race!
Craig
Replace rice with brown rice, wild rice and quinoa
You need more protein - eggs whites, chicken breast, turkey breast
Replace milk with skimmed milk
Bulking doesn't mean getting fat, it means getting big...you can bulk clean. I can eat mcdonalds all day and say im bulking.
Increase your protein, makes sure there's enough protein with EVERY meal. Replace bad carbs with good carbs.
No pasta...eat oatmeal and sweet potatoes instead. You can also have yams and brown rice.
You need more protein - eggs whites, chicken breast, turkey breast
Replace milk with skimmed milk
Bulking doesn't mean getting fat, it means getting big...you can bulk clean. I can eat mcdonalds all day and say im bulking.
Increase your protein, makes sure there's enough protein with EVERY meal. Replace bad carbs with good carbs.
No pasta...eat oatmeal and sweet potatoes instead. You can also have yams and brown rice.
nawab.saab
New member
ty bro for your advice bro ... bro for carbohydrates i am taking the same stuff u mention ... sweet potatos , rice etc ( oats are not included ) bro actually i am skinny and hard gainer .... i am having 1000 calorie surplus from last 2 weeks but didt gain weight ... i dont know why but the body responce low to gain weight n muscle ...
Now bro i am low down my carbs and making high protein in my diet plan with low calorie
bro how much weight i should gain in week ? so that i can count on my progress
Headholio
New member
It looks to me that the OP is not from the good old USA where our diets are naturally high protein and revolve around meat. 
That's ok, but for bodybuilding, people have already pointed out the problems with so many carbs per day.
In general, it doesn't matter if you are bulking or whatever you call it, every extra calorie not used is stored as fat. You want to have enough calories to stay anabolic, (sufficient protein and not calorie deficient), but eating more than that won't grow your muscles faster, it will grow your belly.
If you are correct that 2500-2900 is your maintenance need, then 4000 cal/day is just too much, unless you don't mind gaining some fat and intend to lose it later on, which is a hard way of doing things IMO.
That's ok, but for bodybuilding, people have already pointed out the problems with so many carbs per day.
In general, it doesn't matter if you are bulking or whatever you call it, every extra calorie not used is stored as fat. You want to have enough calories to stay anabolic, (sufficient protein and not calorie deficient), but eating more than that won't grow your muscles faster, it will grow your belly.
If you are correct that 2500-2900 is your maintenance need, then 4000 cal/day is just too much, unless you don't mind gaining some fat and intend to lose it later on, which is a hard way of doing things IMO.
He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing
LOL @ USA and "good diet" that's like an oxymoron
LOL @ USA and "good diet" that's like an oxymoron
nawab.saab
New member
should i avoid banana ?? i was eating around 12 - 15 per day
lolll motha fckaa bulking
lolll motha fckaa bulking
nawab.saab
New member
Yea bro i am from India , you know wat i am eating since i was born ?He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing
LOL @ USA and "good diet" that's like an oxymoron
vegitables , legumes , rice and wheat or grain
i dont eat junk food , just drink soft drinks etc my diet is healthy but was not in proper manner ...
Headholio
New member
He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing
LOL @ USA and "good diet" that's like an oxymoron
Yeah I was being sarcastic and I agree with you that kind of diet is really healthy. But people who eat like that are usually healthy, lean and thin, but not very muscular, so the diet has to be tweeked for bodybuilding goals.
