WTA diet list for body building at home, whey protein & food from grocery stores
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 Jul 26 2015, 11:29 PM, updated 11y ago
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#1
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Senior Member
6,996 posts Joined: Apr 2008 From: Bolehland  
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hi, i wanna build my muscles at home, i'm about 173-175cm, 73-75kg. what kind of diet u guys suggest? let's say that i'll take whey protein for easy protein digestion in my diet and other foods that easily get from grocery stores. thanks.
This post has been edited by zerohunter: Jul 26 2015, 11:30 PM |
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Jul 27 2015, 12:19 AM
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#2
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Senior Member
1,892 posts Joined: Jun 2011
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chicken, rice, eggs, oats, wholemeal bread what else should i say.
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Jul 27 2015, 12:44 AM
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#3
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All Stars
12,573 posts Joined: Nov 2008
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QUOTE(zerohunter @ Jul 26 2015, 11:29 PM) hi, i wanna build my muscles at home, i'm about 173-175cm, 73-75kg. what kind of diet u guys suggest? let's say that i'll take whey protein for easy protein digestion in my diet and other foods that easily get from grocery stores. thanks. Eat enough protein (try 1g per lean body mass in pounds) to build muscles and eat at a surplus. Two of the MOST important things. Eggs, meat, fish, carbs, etc anything that fits your macros/caloric target. |
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Jul 27 2015, 11:15 AM
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#4
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Senior Member
6,996 posts Joined: Apr 2008 From: Bolehland
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i saw the below diet from here and i think i can follow and make some changes, my workout time is at night around 10pm
QUOTE Morning 9am This post has been edited by zerohunter: Jul 27 2015, 11:46 AM5 egg whites -> 4 egg whites with 2 whole eggs 2 whole meal bread with peanut butter -> follow fish oil + multivitamin -> 1 apple Coffee -> 200ML HL milk Lunch 12.30pm 1 place rice with 2 chicken breast -> what's the substitute for rice? i found that rice is not easy to digest for me and how to cook the breast? Tea 3.30pm any recommendation? Dinner 6.30pm Half plate rice or 1 sweet potato + 2 chicken breast + vege -> follow if no substitute for rice Pre 9pm 2 whole meal bread with peanut butter -> follow, sometime replaced peanut butter with jams 1 scoop whey -> follow Post 11pm 1 scoop whey + 1 scoop glucose -> 1 scoop whey, do i need to replace the glucose with anything? Sleep 12am 1 serving aminoX -> any alternative? |
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Jul 27 2015, 02:21 PM
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#5
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Junior Member
579 posts Joined: Apr 2010
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canned tuna
milk |
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Jul 27 2015, 06:11 PM
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#6
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Senior Member
3,377 posts Joined: Jul 2005 From: Klang 
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Just think food as a transporter of nutrition and calorie. Worry about those values instead of food type.
If you want to follow people's diet plan. You gotta know what's their goal first. |
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Jul 29 2015, 08:52 AM
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#7
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Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
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QUOTE(zerohunter @ Jul 26 2015, 11:29 PM) hi, i wanna build my muscles at home, i'm about 173-175cm, 73-75kg. what kind of diet u guys suggest? let's say that i'll take whey protein for easy protein digestion in my diet and other foods that easily get from grocery stores. thanks. caloriesprotein carbs fat above values are the important part....... study them |
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