Holy shit that's like what 150g ++ of carbs in one sitting??!?!

Dayummmm........

I love those Fortifx bars from Egonutritions. Can't get enough of em especially the peanut butter cup. Such a shame they're soooooo pricey.

Hello, lunch
I gained 2kgs in one week, ate alot
Decided to reduce on carbs + calories
Skinless chicken leg

hey guys...is it ok for me to workout in the afternoon and the next morning go jog/sprint training ? if cant then how if i just go for some light jog ? is it ok ?

You can, it is called active recovery. Compared to passive recovery, it is said that active recovery can increase the recovery rate of muscle (means DOMS will heal faster etc). Tried swimming once after a good leg workout and the DOMS subsides quicker than it should be.

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Added on July 2, 2012, 6:28 pmHow much protein / carb / fat in that meal?

This post has been edited by alien9: Jul 2 2012, 06:28 PM

i'm sorry i have no idea when it comes to calculating

Looking at your recent progress pics, you are still far from fat.

There's no need to crack your head calculating, just eat more til you hit around 75-80kgs, then reduce the carbs.

i'm currently 77kgs. Ahaha. Approx 23% body fat :/

I'm 70kg with 18% body fat. But that 18% seems like 30% zzz

really need some diet plans!

Just giving you a video about importance of calorie counting. My take on it, if you don't count, you didn't going to know whether you already hit your macro or not, whether you already hit your daily calorie intake or not, you might even exceed your calorie surplus eventhough you are eating clean and reduce your carbs.

learning to count for diet plan.
think i might get some advise here.

i have go thru a lot diet plan from bodybulding web there. and still confuse
take example from link below
http://www.bodybuilding.com/fun/hd-abs-the...ching-diet.html

the writer only care about this 4 factor below.
Calories
Fat
Carbs
Protein

my question:
is it sugar equal to carbs???
coz i see some ppl when they list down their diet intake
they dont put carbs in the list but i see sugar.

hey guys...i just checked my body fat percentage, 13.8% ...is it good or should i decrease my BF% to under 10% ? btw, i'm 19 years old...2 weeks ago when i started doing workouts, my BF% was 14.9...now 13.8 ...i read some articles it says that losing fat and building muscle are different things...should i build muscles at this BF% or continue reduce the BF% till i get under 10%?

This post has been edited by Dominion101: Jul 7 2012, 10:50 PM

Buuuuuuuurp Hi


Attached thumbnail(s)

It's up to you, really. While knowing what percentage of bodyfat you're at can be useful for records or calculating things, what matters more is what you see in the mirror.

Sugar is a simple carbs. I don't know why they list their diet like that.

If I were at your BF%, I would consider bulking as my phase. Why? Because there isn't much to show if you are not so muscular and at 10% bf. Yes, you can show your six packs, your veins at arms, a little bit of pec but that's it. If you pack some pounds of muscle, then you cut to 10%, your physique would be damn impressive.

Pop Quiz? ( just for fun )

Prepared this for lunch
Australian Beef Knuckles ( forgot the weight, came up to around RM12 for the beef itself ( Carrefour )
1 Brocolli
3 Eggs ( 1 egg yolk )
Portuguese Chicken Spice
Basil
Pepper
Cayenne Pepper
Hunt's Original BBQ Sauce
Lea & Perrins sauce
Olive Oil
Pan-fry method

How many calories?
How many grams of protein?

If you don't have the weights and volumes of the ingredients you used, you can't calculate how many calories the meal contains.

Sugar is considered "fast carbs" like maltodextrose.

Some people seperate it because they split the slow compound carbs (brown rice, sweet potatoes) from the simple sugars (used PeriWO)

It's not something you need to worry too much about until you get more advanced.............

Hmm
Approx calculation


400g Australian Beef Knuckles ( forgot the weight, came up to around RM12 for the beef itself ( Carrefour )
1 Brocolli
3 Eggs ( 1 egg yolk )
1/2 tbsp Portuguese Chicken Spice
1 tbsp Basil
1 tbsp Pepper
2 tbsp Cayenne Pepper
2 1/2 tbsp Hunt's Original BBQ Sauce
1 1/2 tbsp Lea & Perrins sauce
4 tbsp Olive Oil

This post has been edited by gannicholas: Jul 9 2012, 03:18 PM

Approximately 1.5k calories, from 133g protein, 92g fat and 36g carbs. If you've got a smartphone, download the myfitnesspal app. The range of it's food database is pretty good and it's very useful for keeping track of your diet.

This post has been edited by -Dan: Jul 9 2012, 03:39 PM

Okay, it cant be that much. I think i got my calculations wrong, i'll prob state down the weight and amount of ingredients before cooking
Thanks dan!!