Anyone Experence high waist while bulking

[the_alcatraz]

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.

agreed. i'm big on chicken and meat

 

[nawab.saab]

Here is my New Log
Ty all for supporting
Goal - Gain Muscle and weight ( 20 lbs ) i am skinny so i want to reach at 70 kg and after that i ll gain lean and reduce fat ..
current weight 62 ( 135 lbs ) Work out 4 days a week
Bf - may be 20 % calculated on net dont have caliper


BreakFast
Milk - 1 cup
Banana - 2
Egg whole boiled = 3

Calorie - 679 , Protein - 30 g , Carbs - 68 g , Fat 33 g

Meal - 2

Potato Boiled Mashed with salt - 5
Soy bean roasted - 100 g

Calorie - 1042 , Protein 52 g , Carbs 169 g , Fat 22 g

Meal - 3 Lunch

Rice - 1 cup

Vegitables - 1cup (I consider Garbanzo Beans ) ( This could be anything like Beans , Legumes etc etc so i dont know properly what my Mom gonna make but as we all know it ll be healthy with carbs n protein stuff )

Egg whites - 5 large eggs ( cooked in pan )
Yogurt - Homemade ( I took its nutrition from internet so nt sure how much correct it is )

Calorie - 634 , Protein - 48 g , Carbs 86 g , Fat 9 g

Meal - 4

Milk - 1 cup
Banana - 3
Soy bean roasted white - 50 g

Calorie - 777 , Protein - 32 g , Carbs - 109 g , Fat - 28 g

Meal - 5 Dinner

Chicken Breast ( without skin ) - 100 g
Lentils or legumes ( wateva Mom Cook ) - 1 cup
Yogurt - 1 cup
Rice - 1 cup

Calorie - 702 g , Protein - 58g , Carbs - 81 g , Fat - 13g

Sorry But at the end calories are high which u guys said to reduce
calorie - 3666
Protein - 219 g
Carbs - 479 g
Lipids - 107 g

The ratio i got is - 51 / 23 / 26 C/P/F
The Protein in take is about 1.5 / pound
Carbs intake is like 3 - 3.5
Fat - i got 107 something and i am 135 lbs so may be 0.8


Ques . 1 So as you guys suggested calorie is 700 more - Can i Do cardio on Rest Days ? like 20 mints jogging or something ? will this sort out or i need to cut that by managing food again ?

Ques . 2 What should be my Weight Progress by this So that i can check is this working for me or not ?

To gain 20 lbs ( 9 kg ) how much time i should stick in bulking ?


Ty allzzzzzzzzz Love you guys

 

[WolfpackAlpha]

Drop Milk, banana, soy (completely drop soy!), add lean proteins like chicken breast, fish, beef, eggs etc.

 

[nawab.saab]

Drop Milk, banana, soy (completely drop soy!), add lean proteins like chicken breast, fish, beef, eggs etc.

oke , bro soy bean arent good ?
i drop banana and soy .... increase chicken ... about 350g
now covering 90 g protein from there and 17 g from egg whites
rest from yogurt , vegitables n lentils etc .... now its 210 g

 

[Labtec70]

Hi nawab

I want to visit India one day. Beautiful country and lordy, I love the food!!!

It looks like you're getting sorted with the diet so I won't confuse things further. However, can I suggest if you're naturally slight and small framed, and want to build muscle, that you dump cardio completely?
All you're going to do is over-train, and you could actually get thinner, because cardiovascular exercise can eat away at muscle mass. Just look at athletes like Mo Farrah and other long distance or even middle distance runners and you'll see they're all thin as rakes.

You need to stick to short, low to medium volume and high intensity training, and focus on core exercises that build muscle effectively: Dead-lifts, squats, bench press, shoulder press etc. Train no more than three times per week and with 2 workouts (upper body/lower body) then every two weeks each body part is trained three times. Do no more than 3 exercises per large body part (legs and back) and two for arms, shoulders and chest. Concentrate on good form and low volume, for example: sets of 8 to 10 reps to failure.

Make sure you eat within an hour of working out and get plenty of rest. My pig mantra is:

Plenty of rest
Intense training
Good Food

NJoi

 

[nawab.saab]

two exercise for arms .. like
pitcher and barbel -- with how many sets and reps ? do we count warm up sets also ?