Yeah bulk and cut is two different direction, bulk is more carbs and more protein at the same time you could gain some fat but if you clean bulk which is still impossible to get no fat at all but could minimum it , cut is less carbs and more protein.

Like what I am doing now... LOL....

How long you been into this bb-ing thingy?

one decade ago... but on and off.... e.g. 6months on then 2months off due to work, study, marriage, baby, move house etc etc....

get whey 1 hr b4 workout and carbo after

hey bros, i wanna lose weight and bodybuild, and tips and tricks, and diet tricks? are fatburners pills good? thanks for all your help!

My diet.. hope i will gain. comments are appreciated.

6.30 AM : 1 cup of 3 in 1 Oat / 1 cup of horlicks and 2 slices of bread with tuna

9.50 AM : Rice with fried chicken(without skin) + 1 veggie + egg

1.30 PM : Noodles / Chicken rice (no choice cause eating outside the school)

3.30 PM : 2 slices of bread with peanut butter/tuna

POST-WORKOUT : 1 big cup of milk

7.00 PM : rice with fish/chicken + veggie (my grandma cooking)

before sleep : 1 cup of milk

should i take protein ?

if i were to buy a simple weight (want to train my body strength), what would be the best option.. A medicine ball? or a set of 5kg dumbells..

It will be used to supplement my need to increase my core strength and other part to be able to swim better.

I would like to start with something easier first..

A pull up bar. Bicycle crunches. Bodyweight squats. And a barbell would be a better option since you can progress to deadlifts and squats when ready.

Hi all sifus, wanna share and get advice on my daily meal intake.
My aim is to gain mass and muscle.
My height is around 179-180cm with 65-67kg(yeah my weight varies, LOL)

So this is my meal schedule.

9a,m. - 4 eggs with yolks, a cup of oat
12p.m. - Lunch at home, normally rice with vegetables and meats, or takeaway rice or mee.
3p.m. - Milo with oat
5p.m. - Weight gain and bcaa
5.30p.m. - Workout 1 and a half to 2 hours
7.30p.m. - Weight gain and bcaa
8p.m. - Dinner at home, normally rice, meat and vegetables
10p.m. - A cup of oat.

I am thinking of switching the weight gain to whey protein, or should I stick with the weight gain? My weight gain has just finished and I'm still thinking about this now.

Should I add in some supplement like creatine or others?

And what time should I sleep? I mean every bodybuilder have to sleep before 11pm?

Hi all,
I'm taking Whey. I'm 68kg. How many scoop should i take per day for ON 100% GOld Whey?

Please advice

Look at the bigger picture. What are you eating on a day to day basis?

Sifus, here goes,

Objective, loose weight and make lean muscle.
Current weight 68, height 165cm, BMI 25

Breakfast = Lowfat milk + Oats

Lunch = 1 slice of bread and apple + 4km incline run 5 times a week + Light weight 5 times a week (the beauty of having gym in the office )

Dinner = Fresh cut fruits

Thats all.......been doing so for 3 weeks......
My ON 100% Whey just arrived today....first time bougt.....so dunno how to consume

This post has been edited by stinky: May 26 2012, 12:07 AM

To put it bluntly, your diet is a mess. Your caloric intake, from what you've listed is way too low. Nevermind even going into the macros. You need to eat more than that. Light weights will not help you build muscle either. I suggest you read through the other pinned threads.

How good is Isoloid whey protein compare to other brands.....

what is the ideal time to eat?etc breakfast at what am,lunch at what am?

is there any substitute for protein shake? can't really afford it cos I'm a student with a low allowance.
usually after doing weight training I';; just down 4 eggs with 2 cups of yoghurt, is it okay?

I'm trying to lose fats btw.

Hi i am looking for some advice from sifus here. my objective is to cut down and lose fat right now, and i have came up with a diet plan

morning 7am: 2 slices bread, small bowl oat, protein shake
pre workout 930am: 2 apples
post workout 1230pm: 1 whole chicken breast, 1medium sized potato, fresh raw veges, protein shake
lunch 4pm: 2 slices of bread, half a can of tuna, protein shake
dinner 7pm: 4 egg whites, fresh raw veges
before going to bed 1130pm: protein shake

is the above diet plan okay for my objective? do i need to consume more carbs on the weekend to make sure my body has enough?

plan to follow this for a month starting july, then decide whether to continue or to bulk up.



This post has been edited by num123: Jun 24 2012, 04:44 PM

do the diet for a week, and weigh yourself. if you lose weight tada! it works! if not, reduce calories until u see a weight loss! see aint rocket science.

I wonder whether your protein shake is 1 serving or... If it is 1 serving, then you consume 100g of protein from shake alone. Correct me if I'm wrong here.
If you already know your macro nutrition ratio and your daily diet meets the ratio, then it is good enough.

And I'm wondering, why don't you just decide whether to bulk or cut?