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 Why aren't you growing, Good article from Iron Addict

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SUSRaikkonen
post Jun 22 2016, 01:14 AM

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Morning happy.gif

Correct me if I am wrong.

No carbs at all and only eat protein/veggies can make us grow?

kshen
post Jun 22 2016, 11:39 PM

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QUOTE(Raikkonen @ Jun 22 2016, 01:14 AM)
Morning happy.gif

Correct me if I am wrong.

No carbs at all and only eat protein/veggies can make us grow?

*
You're wrong.

This post has been edited by kshen: Jun 22 2016, 11:40 PM
TSdarklight79
post Jun 23 2016, 10:24 AM

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QUOTE(Raikkonen @ Jun 22 2016, 01:14 AM)
Morning happy.gif

Correct me if I am wrong.

No carbs at all and only eat protein/veggies can make us grow?

*
I know my pubes grow no matter what I eat. Be specific.
IMBeta305
post Jun 23 2016, 10:33 AM

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Hi, can i get some feedback of my current diet?

Breakfast: 2 half boil eggs, and yong tofu which consist of white tofu, okras and beancurd skin

10-11 am: 4 egg whites, oat meal, broccoli

1-2 pm: chicken rice with extra serving of chicken

4pm workout

6-7pm : 1 serving of chicken breast ( chicken tandoori) and an occasional naan

I haven't tried protein powder before and not planning to do so in the near future until i work so that i can buy it with my own cash. I have a feeling I'm eating too little, you guys have any idea how i can tweak my current diet?

>< newbie, currently 168cm 70kg

This post has been edited by IMBeta305: Jun 23 2016, 10:43 AM
TSdarklight79
post Jun 23 2016, 11:54 AM

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QUOTE(IMBeta305 @ Jun 23 2016, 10:33 AM)
Hi, can i get some feedback of my current diet?

Breakfast: 2 half boil eggs, and yong tofu which consist of white tofu, okras and beancurd skin

10-11 am: 4 egg whites, oat meal, broccoli

1-2 pm: chicken rice with extra serving of chicken

4pm workout

6-7pm : 1 serving of chicken breast ( chicken tandoori) and an occasional naan

I haven't tried protein powder before and not planning to do so in the near future until i work so that i can buy it with my own cash. I have a feeling I'm eating too little, you guys have any idea how i can tweak my current diet?

>< newbie, currently 168cm 70kg
*
If you don't count your calories, your new plan will be useless bro.
williams2011
post Jul 3 2016, 02:56 PM

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Sometimes just get demotivated after seeing other achievement in the gym. Has been in gym 4 years ++ but hardly get another obvious result. This could be contributed by diet (vegetarian diet). Train alone for 2 years++ after graduate and never see any huge changes on my body. Sometimes i just doubt if i am doing what i suppose to do. As skinny guy, shall i just accept the truth or keep going...doubts raised whenever my body cannot sustain the muscle shape upon finish gym.
Everdying
post Jul 4 2016, 10:55 AM

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QUOTE(williams2011 @ Jul 3 2016, 02:56 PM)
Sometimes just get demotivated after seeing other achievement in the gym. Has been in gym 4 years ++ but hardly get another obvious result. This could be contributed by diet (vegetarian diet). Train alone for 2 years++ after graduate and never see any huge changes on my body. Sometimes i just doubt if i am doing what i suppose to do. As skinny guy, shall i just accept the truth or keep going...doubts raised whenever my body cannot sustain the muscle shape upon finish gym.
*
like the guy above u says...count calories.
eat 10% or more than ur body requires etc.
IMBeta305
post Jul 8 2016, 12:24 PM

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QUOTE(darklight79 @ Jun 23 2016, 11:54 AM)
If you don't count your calories, your new plan will be useless bro.
*
bro, so I did some checks and it is recommended my daily calorie intake should be around 2500 + 10% so should be around 2800 to 2750. I'm not taking any whey to achieve my daily calorie intake as of now. So what do you think my diet would look like.
TSdarklight79
post Jul 8 2016, 12:54 PM

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QUOTE(IMBeta305 @ Jul 8 2016, 12:24 PM)
bro, so I did some checks and it is recommended my daily calorie intake should be around 2500 + 10% so should be around 2800 to 2750. I'm not taking any whey to achieve my daily calorie intake as of now. So what do you think my diet would look like.
*
It should look like what your calories and macros should look like. And no I'm not trying to be a smart ass. I'm dead serious. I don't like giving meal plans. It's too rigid.
helven
post Aug 10 2016, 05:15 PM

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QUOTE(IMBeta305 @ Jul 8 2016, 12:24 PM)
bro, so I did some checks and it is recommended my daily calorie intake should be around 2500 + 10% so should be around 2800 to 2750. I'm not taking any whey to achieve my daily calorie intake as of now. So what do you think my diet would look like.
*
Whey is not magic. Whey is just, slightly expensive, convenient and very easy to prepare type of food in powder form, liquid after you mixed with water.
With / without whey at 2800kcal, your result will have no significant difference.

You already have the numbers, fill up the number with real foods, just that simple. Regardless what you eat, you need to fill number. You can eat ice cream all day, but I doubt you can hit the numbers. We don't do that not because ice cream is "magically" makes you fat, it just don't fit into our numbers.
And it will bring health issue cause of the refined sugar and preservatives, but isn't related to growing.
Bdeee
post Apr 6 2018, 02:25 AM

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Hey guys, I've been lifting for about 3 months now. I have been counting my calories intake, protein intake and fat intake and I've been consistent with it. I've gained about
12KG and have noticed significant strength gains. This is the routine i'm running on now every week.

Day 1 - Biceps / Triceps { 4 variation each part with 4 sets and 10 reps }
Day 2 - Chest { 5 variation with 4 sets and 10 reps }
Day 3 - Shoulder / legs { 5 variation each part with 4 sets and 10 reps }
Day 4 - Rest
Day 5 - Biceps / Triceps ( same as day 1 )
Day 6 - Chest ( same as day 2 )
Day 7 - Shoulder / legs ( same as day 3 )

My question is that if I'm doing too many workouts in a week with too little rest ?


DeAct
post Apr 10 2018, 12:14 PM

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QUOTE(Bdeee @ Apr 6 2018, 02:25 AM)
Hey guys, I've been lifting for about 3 months now. I have been counting my calories intake, protein intake and fat intake and I've been consistent with it. I've gained about
12KG and have noticed significant strength gains. This is the routine i'm running on now every week.

Day 1 - Biceps / Triceps { 4 variation each part with 4 sets and 10 reps  }
Day 2 - Chest { 5 variation with 4 sets and 10 reps }
Day 3 - Shoulder / legs { 5 variation each part with 4 sets and 10 reps }
Day 4 - Rest
Day 5 - Biceps / Triceps ( same as day 1 )
Day 6 - Chest ( same as day 2 )
Day 7 - Shoulder / legs ( same as day 3 )

My question is that if I'm doing too many workouts in a week with too little rest ?
*
Hello, I’m not experienced enough to give you a definite answer but I think the link below could be of some use;

http://revivestronger.com/2016/11/09/what-...verable-volume/

The logic goes; as long as you’re putting in sufficient effort (which increases with progressive overload) and you can recover from your workout, you should be making progress.

Another read that I personally think will be of help is the Dual Factor Training Theory.
internaldisputes
post Apr 13 2018, 04:27 PM

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QUOTE(Bdeee @ Apr 6 2018, 02:25 AM)
Hey guys, I've been lifting for about 3 months now. I have been counting my calories intake, protein intake and fat intake and I've been consistent with it. I've gained about
12KG and have noticed significant strength gains. This is the routine i'm running on now every week.

Day 1 - Biceps / Triceps { 4 variation each part with 4 sets and 10 reps  }
Day 2 - Chest { 5 variation with 4 sets and 10 reps }
Day 3 - Shoulder / legs { 5 variation each part with 4 sets and 10 reps }
Day 4 - Rest
Day 5 - Biceps / Triceps ( same as day 1 )
Day 6 - Chest ( same as day 2 )
Day 7 - Shoulder / legs ( same as day 3 )

My question is that if I'm doing too many workouts in a week with too little rest ?
*
You might wanna slow down. 12kg in 3 months is insane. shakehead.gif
Bdeee
post Apr 14 2018, 04:05 PM

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QUOTE(internaldisputes @ Apr 13 2018, 04:27 PM)
You might wanna slow down. 12kg in 3 months is insane.  shakehead.gif
*
You're probably right, I should probably reduce my caloric intake
DeAct
post Apr 14 2018, 04:19 PM

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QUOTE(Bdeee @ Apr 14 2018, 04:05 PM)
You're probably right, I should probably reduce my caloric intake
*
How old are you? If you’re near your mid teens, it’s quite possible a lot of that weight is muscle. No reason to cut back on those calories unless you’re packing a lot of fat.
internaldisputes
post Apr 14 2018, 04:40 PM

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QUOTE(Bdeee @ Apr 14 2018, 04:05 PM)
You're probably right, I should probably reduce my caloric intake
*
I don't know how your body looks like right now but it's just that there is an estimate of how much muscle one can pack in a month. Most believe it is up to 2lbs or 1kg. If you put up weight too fast most of them is probably fat and then you'll have to deal with the stretch marks and stuff. It's a hassle. sweat.gif
Bdeee
post Apr 16 2018, 12:38 AM

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QUOTE(DeAct @ Apr 14 2018, 04:19 PM)
How old are you? If you’re near your mid teens, it’s quite possible a lot of that weight is muscle. No reason to cut back on those calories unless you’re packing a lot of fat.
*
21 right now

QUOTE(internaldisputes @ Apr 14 2018, 04:40 PM)
I don't know how your body looks like right now but it's just that there is an estimate of how much muscle one can pack in a month. Most believe it is up to 2lbs or 1kg. If you put up weight too fast most of them is probably fat and then you'll have to deal with the stretch marks and stuff. It's a hassle.  sweat.gif
*
Sounds like a tiring work, I guess I've gotta cut down my cal intake

This post has been edited by Bdeee: Apr 16 2018, 12:42 AM
khelben
post Aug 28 2019, 07:57 PM

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pisangkakimasak
post Dec 4 2019, 10:40 AM

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Hi Sifus - I think this is the right thread to ask this question.

I started working out 1+ years ago. From 80kg to currently 68kg. Currently (based on the gym's smart scale), I have 18% body fat and 53kg of muscle mass.

My objective is to reduce my body fat % between 13-15% and increase my muscle mass.

However, recent 3 months, I noticed that my body fat% is the same and I am struggling to increase my muscle mass. Even worse, seems like my muscle mass is slowly decreasing for the past few weeks (I weigh my self regularly and take the weekly average ).

I track my calories intake and do progressive overload. Working out 3x a week. My daily calories intake average around 1800-2000 (based on mobile app). I'm reducing my calories intake to 10-20% since number of articles mentioned I should be doing this to reduce fat and increase muscle at the same time.

So, is there's anything that I should be doing more? Or I did wrong? Appreciate all sort of advice. Thanks!


SUSDennisMay
post Sep 12 2020, 02:51 AM

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Actually the hardest stuff in bodybuilding is eating. I hate the food I eat all the time. And I usually have problems with sleeping, it slows my progress a lot.

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