hi, im having a dilemma right now, i have reading a lot in this forum and other sources of internet as well but still need a pro`s opinion, which mean u guys if u can help me.

so here is the problem, i think its common.

my body : height 180cm weight 79kg, body fat =18%

even with 18% bf i still want to be more big than my current size. a calory calculator suggest me to take 3k calory meal a day.

so here is my regular meal.

breakfast: nasi lemak + telur mata --sometime skip

lunch: nasi putih+ ayam/ikan + telur

dinner : nasi putih+ayam/ikan/telur

usually i add 2 pinggan nasi putih to add more calory.

i didnt calculate my daily calory intake by the time im writing this thread but i think it is lesser than it should be. (i need like 2.5k calory a day to maintain my weight)

so should i eat less or more in order to reach my goal? or should i eat less for now in order to reduce body fat first and bulk later?

any 3k meal plan for suggestion?

any advice and suggestion are really helpful and thank u in advance

kembung perut

If you just wanna get fat, just eat until your weight increases..

I don't know about others but I usually don't eat white rice cause the calories is low and makes me feel very full.

If you want more calories try eating food that contain higher fat like milk, peanut butter, olive oil, whole egg, nuts, etc.. 1g fat = 9 calories

For example : 2tbsp peanut butter (200cal) vs 1cup white rice (200cal).

what is your daily meal? you are replacing white rice for peanut butter for each meal?

What i'm saying is try to eat food that contains higher fat and avoid food that makes you full, so you can easily reach your calorie goal.

300ml milk (200cal) + 2tbsp peanut butter (200cal) + 3pcs eggs (200+cal) VS 3 cups white rice (600cal), which one you think is easier?

This post has been edited by Amedion: Aug 1 2014, 12:42 PM

Bro, use the MyFitness pal calorie calculator. Can dl for android.

Btw i suggest u cut until 10% bf then bulk and build muscle.

Simple as that.

i get your point. thank u. but still, rice is cheaper liao, haha

y so? my ideal is like grow big then cut, cannot a?

Truth is you can do what you want. It's your body anyway.

If you're okay with your current body fat, bulk. If not, cut.

If you keep eating nasi putih + nasik lemak + ayam rendang/goreng + spicy ikan at 3k calories, you'll get more weight into your fat. Later on it will take very long to cut.

This post has been edited by Amedion: Aug 5 2014, 09:11 AM

read it somewhere

any article to support this theory? to be honest, i need somewhere around 2.5k to maintain while on a regular day i only consume 1.5-1.8k of calorie.

No article to support. Up to you if you choose not to listen.

If you keep thinking whether to bulk or cut then you'll forever stuck there. Choose your goal and stick with it, consistently.

If i were you, I would eat at maintenance + hit my macros + keep working out. Once you've built muscle mass, the fat will eventually reduced.

Strongly disagree.

Meal Planner - FREE !

There you go

Broscience nonsense at it's finest.

At 20% you will start seeing alot of drop in muscle definition and 0 abs at this point. Normal people are usually at 20%, and when you bulk at 20%, you will end up reaching 25++ which is when u might start having a bump on your stomach.

Then when you cut i dunno how long it's gonna take you to reach that nice 10~12% range.

It's better to crash diet (if you not into lifting yet and dun mind losing some muscle) and start at the 10%. So you can bulk till 17% ish and drop bek to 10~12% on a cut and keep repeat this forever. That way, you'll always look nice and lean


But as GameFr3ak, of course you can bulk at 20%.

do note that bulking doesn't mean you'll gain more fat. it's possible to bulk with minimal fat gain.

Yep. Which is done with a 250++ calorie sulprus and which I also recommend u do.

Yea broscience but u yourself said it again.. Double broscience at its finest..

This post has been edited by Amedion: Aug 9 2014, 07:02 PM