time to up your calories since u said u r not gaining muscle mass anymore. whats your weight progression?
p/s damn wish more girls get into lifting like you

stuff up ur carbs intake and proteins?
I find it pretty diff with enough carbs as it provide a lot of strength during work out, and protein help to build muscle mass as far as i know.
edit: read ur intake, i think it's pretty sufficient? what's ur height and weight (if it's not a secret lolz)
I'm taking 3 whey 30g protein (morning, pre and post workout), 1 cassein 25g protein before sleep, and chicken breast mainly for lunch, i seem to bulk but progressing slow tho.

This post has been edited by TheEvilMan: Apr 12 2014, 07:07 AM

Anyone tried ON's Pro Complex Gainer before? Is it good? Which flavor?

I'm using pro complex right now but not the gainer. It's pretty expensive but i must say that the taste is not that bad for strawberry flavour, assuming that chocolate tastes better. My friend is using pro complex gainer, he said vanilla taste is nice and it's not as thick as serious mass.

PLATINUM HYDROBUILDER or PLATINUM HYDROWHEY?

Currently taking 100% Gold.

Depends, its better to take hydrobuilder if youre skinny. Hydrowhey if its harder for you to diet. You can take hydrobuilder if you're overweight, but it'll double your work when you want to cut. So hydrobuilder for bulk, hydrowhey for cut. But in my opinion, Pro complex all the way.

I'm cutting at the moment successfully yet I consume Hydrobuilder. Is it wrong?

it's not wrong but it'll be harder in my opinion. calculate your calories deficit, work on your diet and it'll be a lot easier.

Harder as in?

i need to cut,
Too many fat in my body, specially in my tummy......
Hard to diet as like to eat alot.

Actually it depends on you. If you're good at diet, then it should be alright.

Is it advisable to chew on 99% dark chocolate on pre-workout, I tried a tiny block and i somehow feel more surge during my lift, is it due to the caffeine in it?

Please advice on my meal and workout plan.. What should i add for my post and pre work out?

Was on a weight loss diet previously, managed to reduce from 91kg to 73kg and bf at 21% currently. Im still having fobia wif carbs haha..

My goal is to add muscle and strengthen my body while slowing reducing bf below 15%.

Im using this 1 year program as guide, just completed my first month (12 workouts)http://www.bodybuilding.com/fun/workyear.htm

Training
Weights 3x a week (alternate days)
Cardio 2x a week (30mins)
1 rest day

Breakfast - I make a shake with the items below
Oats (6 tblspoon)
Peanuts (small portion)
Whey (1 scoop)
Chia and Flake Seed
Milk (250ml)

Lunch
2 pcs chicken breast or equivalent
Lotsa vege
Brown rice/sweet potato

Pre-Workout
1 scoop whey in water

Post-Workout
1 scoop whey in water

Dinner
2 pcs chicken breast or equivalent
4 egg whites
Lotsa veges
Brown rice/sweet potato/Wholemeal bread 2 slice

In addition i take Centrum 1 a day multi-vitamin and 1 pill fish oil (660 EPA+DHA)

This post has been edited by makavelli: Jun 23 2014, 06:03 AM

First thing you gotta do, figure out your TDEE. Then you work from there.

hi

noob here. want to ask about my pwo meal

1 or 2 medium sized banana and 6 tbsp oats + milo (not a big fan of oats btw)
can i add 1 can of tuna in water for protein source?
is this a good combo?

pls advise thanks in advance

Most pre-wo ingredient are carbs. They usually don't put protein in it because it makes your stomach full (depending on the amount).

so, banana + oats should be ok?

and i realized that eating few pieces of dates / kurma did gave me good energy boost even after a long day of puasa.
not sure if its just my feelings or what, but i seldom eat too much during iftar (around 7.30pm).
only few pieces of dates and plain water as pre-workout.

hit the gym at 8pm, managed to do few heavy sets

Dates are high in sugars, that's why.

Guys i need guide for my food/supplement intake

My BMR is 1844
My TDEE is 2696
this is the amount calculate from website

My workout & cutting food intake list for 5 times workout per week

Breakfast: 6 spoon of low cholesterol oat + 1 cup of HL milk

Lunch: Brown rice & vege

after lunch 2 or 3 hours: chicken breast 2pcs (jusco type)

during workout: amino x 1 & half scoop (drink while workout untill finish my workout)

after workout: whey protein 2 scoop

dinner: some vege and & meat ( just eat little bit ) no rice.


Please guide me, im 1st time in cutting, i have no idea what to eat to reach the TDEE or not over TDEE

This post has been edited by terryfoo: Aug 11 2014, 11:43 AM

Use MyFitnessPal to track your food calorie. If you are not sure how much to eat, try to insert all your meal into the apps and calculate the total calorie of your day before your first meal. And adjust accordingly based on your macro requirement. You don't need to eat the same food everyday and only take chicken breast and brown rice. Try to include more different type of whole food if possible. At the end of the day, calorie intake is the key and not type of food.