Guys, I not sure maybe I gained to much weight recently , even tough I'm thin but I have little belly fat.

Should I stop eating progressively ? Or I should focus more on my tummy ?



p.s: I eat clean, no fast food, no fried chicken, no junk food.

This post has been edited by WiLeKiyO: May 18 2012, 10:34 PM

Well, it is a normal when you are bulking. The calorie surplus will increase your fat mass and your muscle mass. A tip for you, try to reduce your calorie intake a little bit. Means that if you have 300 calorie surplus, reduce it to 200.

not sure it works for u. unless u cut for competition, don't make cutting sound like a rocket science.

I guess I reduce 1 scoop of mass gain ?

Stupid fat


Btw, I gonna hit gym again tomorrow for my abs and leg workout. My back and arm still pain like hell.

Thank you so much aline9 for giving me useful advises.

From my opinion, you can either eat a large calorie surplus, maybe for 8 weeks and then you cut for 2 weeks or you can eat low calorie surplus and didn't need to do any cutting.

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Added on May 19, 2012, 12:09 amI'm just what I know. Maybe more experience people have a better opinion. I'm still learning here. The fat is not bad. Try to see a bodybuilder who is off season and you will see that they are bulking and have higher body fat percentage compared to their on season. 


Owh yea, btw, what do you mean by focus more on your tummy?

This post has been edited by alien9: May 19 2012, 12:10 AM

Workout such as sit ups that stress your tummy and abs (six packs).

I know it's hard for my muscle to grow without doing deadlift and squats. My Condo's gym no provide.

This post has been edited by WiLeKiyO: May 19 2012, 02:46 AM

I recall Dan (or was it mikehuan or Alhpa ) mentioning that for bone issues, e.g. related to backache and joints, it's better to visit a chiropractor or a physiotherapist, as opposed to an orthopaedic.

Hope you guys can explain more on why that is so. And where's the most cost effective place I can visit in KL/SEL.

This post has been edited by entryman: May 19 2012, 04:46 PM

can always use ur bodyweight + dumbell. i always do that when train at home.

the whole trouble with nutrition and bodybuilding is that our body cannot tell the exact amount of food to eat... sometimes we think we are not eating enough but in fact we are wasting food when we over eat =.=

maybe you have a guide on like 200g meat a meal etc, but each of us have different absorption capabilities

this is in reply to ?

anyway, that's why before embarking on any kind of nutritional plan, people are advised to find out their maintenance calories first. Finding out at what calories does their body maintain and hence proceed from there to either eat at a surplus or deficit.

I'm new to bb and wishing to start on a program next month. Does anyone know of a gym at Setapak or surrounding areas (e.g. genting kelang/melawati/wangsa maju/etc.) that has the following equipment? Pay per entry would be great. Thanks in advance!

Machines only:
Leg Press
Pull-down
Shoulder Press
Slight incline/decline bench press

This post has been edited by entryman: May 20 2012, 11:03 PM

anyone went for Mr.Penang @ Gurney Plaza today? kindly share some info if you did

guys, may i know why over months, my strength went up, but not weight? im still 62 KG, but my bench went from 40kg ~55kg, and leg press machine 40KG~60KG, but still my weight did not went up( the above lifts are not 1 rep max, it is 8 reps for 4 sets)

i know gaining weight is about calories in VS out, so i try eat as much, and i am pretty sure i reached about 2.8k calorie averagely, but still my weight fluctuates, sometimes it will go up to 64 but 1 week later back to 62 or 61

FYI* im 165cm 62KG

You might not be eating enough. The solution is obvious: to at least track for a week, before you get comfortable with the figures and stop tracking.

You might have also been losing fats.

i used some online calcutator and got my BMR of 1.6k, which is excluding daily activities, so i add another 1k~1.2k on top....

i think i should go at least 3k calories

I believe your previous 2.8k is enough for now. Just make sure it really is 2.8k, through proper tracking.

Higher strength does not equal to big muscle. When you are in calorie deficit, you are surely wont be growing your muscle but you can increase your strength up to certain level.

If your weight is decreasing, there might be two possibilities. The first one is you measure your weight incorrectly. Measure your weight during early morning without consume any fluid and after you throw away all your urine and feces. If you sure that you take your weight measurement correctly, then see possibility number two. The second possibility is that you are in calorie deficit. Nuff said. Maybe you are tracking your calorie intake but maybe you do it wrong. For me, it is hard to count calorie if I eat outside. If I do the cooking, yes, I can count my calorie correctly.

hmm, i think i'll just try eat alil bit more then what i has been eating, cause i didnt really count exact calories, i count them by estimated, sometimes traditional chinese dinner, its hard to count them

i measured it morning after i poop ,if i eat outside, its easier to count, since probably if i eating outside it will be steak or pizzas or burger, if i eat at house, these rice, vege, meat, fish everything mixed, i dont really now how to count them

More meat, until the cumulative size is that of a normal steak. As much vegetables and legumes as you can. Beans are your protein and carbs source. Leafy vegetables prevent you from getting sick. Less rice, or even better, no rice. Increase on the others. Two to four fruits as well. Avocado is great since its high in good fats, double the calories! One whole mango can give you lots of carbs and vitamins at the same time. Mixed salad with tuna is also a great choice since not only can you get the necessary complex carbs and abundant vitamins and minerals from it, you can also add some olive oil which is pure fats and contributes to calories.

This post has been edited by entryman: May 21 2012, 06:37 PM

so ur nottingham student right? then maybe you ate their chicken rice? can i know how much calories is in that chicken rice with breast + extra meat ? then i can compare that with some of the meal i ate at my house for more accurate estimate