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  1. #331
    Registered User Hani111's Avatar
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    Glad to see all of you guys in here, am a frequent visitor to this forum.
    Thank you Alcastive for this thread
    La7 e7ke bel arabe shway cause betsawar mamnou3 ne7ke 3an other stores ..... Ana 3inde ma7al bi leb ma ba3ref eza 7ada menkon seme3 Fi it's Shape Up Supplement store... Google it anyway we are the exclusive distributors of Allmax Nutrition in lebanon w bi tabi3et el 7al we have good connections ma3 kel el dealers bel sou2. So I would gladly help any of you guys get stuff from the local market at good prices even from different brands...

    Oh btw if you need any advice or tips concerning your diet, workout or supplementation I would gladly help...
    Also am pretty sure you guys have ton of questions concerning the supp industry in lebanon and how things go in our beloved country, so here is your chance ask a store owner anything that comes to ur mind !
    Last edited by Hani111; 11-14-2012 at 12:13 AM.
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  2. #332
    Leaving Humanity Behind. geo1236's Avatar
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    Originally Posted by Hani111 View Post
    Glad to see all of you guys in here, am a frequent visitor to this forum.
    Thank you Alcastive for this thread
    La7 e7ke bel arabe shway cause betsawar mamnou3 ne7ke 3an other stores ..... Ana 3inde ma7al bi leb ma ba3ref eza 7ada menkon seme3 Fi it's Shape Up Supplement store... Google it anyway we are the exclusive distributors of Allmax Nutrition in lebanon w bi tabi3et el 7al we have good connections ma3 kel el dealers bel sou2. So I would gladly help any of you guys get stuff from the local market at good prices even from different brands...

    Oh btw if you need any advice or tips concerning your diet, workout or supplementation I would gladly help...
    Also am pretty sure you guys have ton of questions concerning the supp industry in lebanon and how things go in our beloved country, so here is your chance ask a store owner anything that comes to ur mind !
    Akiid i know shape up store.
    And i think 7eke 3ano in the previous pages bass 7ada sa2al shou fi supp stores bi lebnen.
    I bought supps from shape up batroun several times, Allmax nutrition is a gr8 company with quality products.
    IF & 'IIFYM&M' crew.

    Bulking Phase is On:
    1/10/2012 @ 164lbs.
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  3. #333
    Registered User Hani111's Avatar
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    Originally Posted by geo1236 View Post
    Akiid i know shape up store.
    And i think 7eke 3ano in the previous pages bass 7ada sa2al shou fi supp stores bi lebnen.
    I bought supps from shape up batroun several times, Allmax nutrition is a gr8 company with quality products.
    Oh that's great am sorry I went thought the 11 pages 3al sari3 ma 2rit kel shi ! Waw I am flattered lol hehe
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  4. #334
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by Hani111 View Post
    Glad to see all of you guys in here, am a frequent visitor to this forum.
    Thank you Alcastive for this thread
    La7 e7ke bel arabe shway cause betsawar mamnou3 ne7ke 3an other stores ..... Ana 3inde ma7al bi leb ma ba3ref eza 7ada menkon seme3 Fi it's Shape Up Supplement store... Google it anyway we are the exclusive distributors of Allmax Nutrition in lebanon w bi tabi3et el 7al we have good connections ma3 kel el dealers bel sou2. So I would gladly help any of you guys get stuff from the local market at good prices even from different brands...

    Oh btw if you need any advice or tips concerning your diet, workout or supplementation I would gladly help...
    Also am pretty sure you guys have ton of questions concerning the supp industry in lebanon and how things go in our beloved country, so here is your chance ask a store owner anything that comes to ur mind !
    Hey man, ahlen nice to see you here

    About supplements i take some, actually i take a lot lol but i kind get used to, i started recently to track my calories intake i am eating 3000 calories per day for a clean bulk, I have some questions concerning fats how many grams of fats i am allowed to eat per day ? and should i eat the same amount of calories on non working out days ? where there's no activities too like work ?

    Here's my tracking for the last past days

    calories varies from 2500 to 3000 Calories (now i am accurate more at eating 3000 calories)

    Day 1

    Based on 2596 Calories



    Day 2

    Based on 2540 Calories




    Day 3

    Based On 2612 Calories



    Day 4

    Based on 3371 Calories (I bought the gainer to increase my calories which i hate!)



    Today

    Based on 2922 Calories




    I am following a professional software to measure my food, calories fats carbs and protein varies coz i don't have a specific diet. I am just trying to hit my calories target.
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  5. #335
    Registered User Hani111's Avatar
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    Originally Posted by Alcastive View Post
    Hey man, ahlen nice to see you here

    About supplements i take some, actually i take a lot lol but i kind get used to, i started recently to track my calories intake i am eating 3000 calories per day for a clean bulk, I have some questions concerning fats how many grams of fats i am allowed to eat per day ? and should i eat the same amount of calories on non working out days ? where there's no activities too like work ?

    Here's my tracking for the last past days

    calories varies from 2500 to 3000 Calories (now i am accurate more at eating 3000 calories)

    Day 1

    Based on 2596 Calories



    Day 2

    Based on 2540 Calories




    Day 3

    Based On 2612 Calories



    Day 4

    Based on 3371 Calories (I bought the gainer to increase my calories which i hate!)



    Today

    Based on 2922 Calories




    I am following a professional software to measure my food, calories fats carbs and protein varies coz i don't have a specific diet. I am just trying to hit my calories target.
    Looking good my friend !! You seem already well informed... Knowing that your an amateur MMA fighter which is a high intensity sports and your bulking you should keep in mind that fat and carbs are as important if not more important than protein to you at this phase...I suggest that you don't go too low on fats something around 1.2 to 2g per kg of body weight (60kg) would be good (62g to a max of 120g) and thats basically what your doing thats something between 550 to 1000 calories coming from fat. I suppose you already know that you should avoid saturated fats and maximize the intake of healthy fats...

    Being on a bulk 2g of protein per kg of body weight are more than enough... and the rest from carbs...
    Going through this thread i have concluded that you are a highly active person and with your current weight, 2600 calories would be a good estimate for your daily total energy expenditure(i might be wrong). A 10 15% increase in calories sound's good so keep on going with something around 3000 calories !

    Ma twaje3 rassak ktir bell off w on days eat the same amount daily bel mabda2 your body recovers and grow on those days plus manak bi a big surplus of calories so i don't believe you will face any problems(fat gains). In case through your bulking 7aset your gaining fat you can always adjust and lower the carbs a bit on off days (100g less)...
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  6. #336
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by Hani111 View Post
    Looking good my friend !! You seem already well informed... Knowing that your an amateur MMA fighter which is a high intensity sports and your bulking you should keep in mind that fat and carbs are as important if not more important than protein to you at this phase...I suggest that you don't go too low on fats something around 1.2 to 2g per kg of body weight (60kg) would be good (62g to a max of 120g) and thats basically what your doing thats something between 550 to 1000 calories coming from fat. I suppose you already know that you should avoid saturated fats and maximize the intake of healthy fats...

    Being on a bulk 2g of protein per kg of body weight are more than enough... and the rest from carbs...
    Going through this thread i have concluded that you are a highly active person and with your current weight, 2600 calories would be a good estimate for your daily total energy expenditure(i might be wrong). A 10 15% increase in calories sound's good so keep on going with something around 3000 calories !

    Ma twaje3 rassak ktir bell off w on days eat the same amount daily bel mabda2 your body recovers and grow on those days plus manak bi a big surplus of calories so i don't believe you will face any problems(fat gains). In case through your bulking 7aset your gaining fat you can always adjust and lower the carbs a bit on off days (100g less)...
    Wow man thanks for the explanation, btw wein besir ma7lak ? nshalla mykoun ktir b3id i usually buy lot's of supplements

    Nowadays i am taking:

    BSN Syntha 6
    ON Serious Mass (4 days a week)
    ON Whey Performance (on hold :P )
    ON Creatine
    Dymatize Super Amino 4800 MG
    Cellucor C4
    Animal Flex (sometimes)
    On Amino Chewable (when not taking Super amino but prefer super amino )
    ON Fish Oil
    ON Opti Men
    L- Carnitine Nutralife (used to take Quadracarn donno if you heard about it)
    Kaizen ZMA (about to finish it)
    Gaspari Superpump (didn't try it yet till i finish C4)
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  7. #337
    Registered User Hani111's Avatar
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    Originally Posted by Alcastive View Post
    Wow man thanks for the explanation, btw wein besir ma7lak ? nshalla mykoun ktir b3id i usually buy lot's of supplements

    Nowadays i am taking:

    BSN Syntha 6
    ON Serious Mass (4 days a week)
    ON Whey Performance (on hold :P )
    ON Creatine
    Dymatize Super Amino 4800 MG
    Cellucor C4
    Animal Flex (sometimes)
    On Amino Chewable (when not taking Super amino but prefer super amino )
    ON Fish Oil
    ON Opti Men
    L- Carnitine Nutralife (used to take Quadracarn donno if you heard about it)
    Kaizen ZMA (about to finish it)
    Gaspari Superpump (didn't try it yet till i finish C4)
    Thats a nice stack...you got all the basics covered! Am not a big fan of aminos myself, as long as your hitting your daily protein target i don't believe they make a difference specially on a bulk... How do you compare c4 to the rest of pres you tried ?
    Ne7na we have ma7alen one bi dekweneh and the other in batroun and growing nchala soon we will have one in jounyeh area... btw we supply the gym in ghazir i believe you must have seen some of our products there ? kamen 3ena the online store that is about to be redesigned check it out by a simple search on google: shape up store
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  8. #338
    Registered User andrewkn's Avatar
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    Originally Posted by Alcastive View Post
    Wow man thanks for the explanation, btw wein besir ma7lak ? nshalla mykoun ktir b3id i usually buy lot's of supplements

    Nowadays i am taking:

    BSN Syntha 6
    ON Serious Mass (4 days a week)
    ON Whey Performance (on hold :P )
    ON Creatine
    Dymatize Super Amino 4800 MG
    Cellucor C4
    Animal Flex (sometimes)
    On Amino Chewable (when not taking Super amino but prefer super amino )
    ON Fish Oil
    ON Opti Men
    L- Carnitine Nutralife (used to take Quadracarn donno if you heard about it)
    Kaizen ZMA (about to finish it)
    Gaspari Superpump (didn't try it yet till i finish C4)
    Serious mass is for hardgainers that have an ulta fast metabolism. It has loooooots of carbs and you will gain fat. A gainer in to 600 kcal family would suit you best. take 1/2 serving of serious mass and add a scoop of performance whey. As for the aminos (assuming those are bcaas), I'd recommend those for specific needs such as while on intermittent fasting or during long and hard workouts.
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  9. #339
    Registered User andrewkn's Avatar
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    Also take into consideration that you can gain just 1 kg of lean muscle mass every 2 months. During my bulk my target was 2600 and I still managed to gain some fat.
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  10. #340
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by andrewkn View Post
    Serious mass is for hardgainers that have an ulta fast metabolism. It has loooooots of carbs and you will gain fat. A gainer in to 600 kcal family would suit you best. take 1/2 serving of serious mass and add a scoop of performance whey. As for the aminos (assuming those are bcaas), I'd recommend those for specific needs such as while on intermittent fasting or during long and hard workouts.
    I know i need those calories because i am not eating much calories from food sometimes, so i bought the gainer and some seeds like pilenuts (720 calories per 100 grams but lot's of fats 80g fat saturated 31 of them). For example here's my calculation for today based on 3051 Calories



    I take 1 scoop of gainer 625 calories 167 grams of carbs and i need carbs too the reason i take gainers also is because i am highly active at work too i work 4 hours during the day but it's all about climbing stairs and moving up and down, i am an IT elevator so my job is very active, plus my workout is very intense

    Here's what i do

    Day 1
    Chest / Biceps / ABS / MMA

    Day 2
    Back / Cardio

    Day 3
    Legs / ABS / MMA

    Day 4

    Shoulders / Triceps / Cardio

    Day 5 (Repeat Day 1 Different Exercises)

    Chest / Biceps / ABS / MMA

    This is my workout it;s about 2 hours and a half daily resting between 1 minute and 1:30 when increasing weights (30 to 45 secs when working my arms)
    4 sets reps 12x10x8x6 or 8x8x6x6 depending on the exercise and weights

    Here's what i did today

    Chest:

    Barbell Bench Press: 10x8x8x6 60kg x 65 x 65 x 70 (with a spotter i reach 80kg)
    Inclined Bench Press: 10x8x8x6 60kg x 65 x 65 x 70
    Decline Bench Press: 12x10x8 50kg x 60x 60x
    Incline Dumbbell Press: 8x8x6x6 20kg x 20x 22.5 x 22.5
    Pec Deck Fly: 12x10x8x7x6 55kg x 60x 60x 65x 70
    Cable Crossover: 12x12x10x8x6 15kg x 15x 20x 20x 25
    Machine Chest Press: 10x8x8 60kg x 65kg x 70kg

    Biceps
    Seated Biceps Concentration: 12x8x6 10kg x 12.5x 15
    Drag Curl: 12x10x10 10lbs x 15lbsx 15lbs
    Cable T Biceps Curl: 12x10x8 15kg x 20x 25
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  11. #341
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by Hani111 View Post
    Thats a nice stack...you got all the basics covered! Am not a big fan of aminos myself, as long as your hitting your daily protein target i don't believe they make a difference specially on a bulk... How do you compare c4 to the rest of pres you tried ?
    Ne7na we have ma7alen one bi dekweneh and the other in batroun and growing nchala soon we will have one in jounyeh area... btw we supply the gym in ghazir i believe you must have seen some of our products there ? kamen 3ena the online store that is about to be redesigned check it out by a simple search on google: shape up store
    I rely on Amino for muscle recovery, i need to wake up the second day fit again. I tried Jack3D, Xpand Xtreme pump, DS Craze & C4 here's how i rate them

    Xpand xtreme 4/10 great pump but the bad side effect it's that makes diarrhea

    Jack3D 6/10 better pump thatn xpand but it has a fast tolerance effect within 1 week you will need up to 3 scoops and it makes me feel down most of the times.

    DS Craze 10/10 great per workout i ever tried better pump than C4 but the problem is at night i am sleepless when i take it i used to take 1 to 1.5 scoops only

    Cellucor C4 9/10 great pump as well not as DS but better than jack3d for sure and i can take it and sleep with no prob.

    I have superpump i bought it from BB.com buy 1 get 1 free offer, still didn't try it waiting to finish my C4 first i usually take pre 6 weeks on 2 weeks off.

    I've seen the products in ghazir and i was wondering why they are all muscletech and allmax i was checking Allmax L-Carnitine it has 40 serving 3 capsules 1000mg per serving which is better may i ask here how much does it cost ? i am planing on buying it.
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  12. #342
    Registered User andrewkn's Avatar
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    Man, that's overtraining right there! You did 37 sets in one session. With 8 sets of abs afterwards your total is 45 sets and with MMA afterwards I bet your cortisol levels go through the roof. I'd recommend a maximum of 20-24 sets per workout session specially if your goal is to gain muscle. I used to do 30+ sets, but there came a time where i'd start to yawn in the middle of my workout (even while on PWO) and my form would get sloppy.

    My advice is for you to revamp your routine. Here's mine and it worked amazingly for me; I alternate between barbell and dumbells so it doesnt matter:

    Chest( 4 sets of flat press, 4 Incline press, 4 dips to failure, 2 inclince flyes to failure, 2 decline flyes to failure) Legs (4 sets squats/press, 4 sets calves)
    Back( 5x5 romanian deadlift, 4 pullups, 4 chinups, 4 barbell row) + Abs
    Rest
    Shoulders + Traps (4 sets shoulder press, 4 sets power partials, 4 sets vertical row, 4 sets shrugs, 4 sets rear delt isolation)
    Rest
    Bi + Tri (Sperset between Bi and Tri for a total of 20 sets, or 16 sets and add 8 sets of legs)
    Rest
    Repeat

    All of this is just advice ...
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  13. #343
    Leaving Humanity Behind. geo1236's Avatar
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    Originally Posted by andrewkn View Post
    Man, that's overtraining right there! You did 37 sets in one session. With 8 sets of abs afterwards your total is 45 sets and with MMA afterwards I bet your cortisol levels go through the roof. I'd recommend a maximum of 20-24 sets per workout session specially if your goal is to gain muscle. I used to do 30+ sets, but there came a time where i'd start to yawn in the middle of my workout (even while on PWO) and my form would get sloppy.

    My advice is for you to revamp your routine. Here's mine and it worked amazingly for me; I alternate between barbell and dumbells so it doesnt matter:

    Chest( 4 sets of flat press, 4 Incline press, 4 dips to failure, 2 inclince flyes to failure, 2 decline flyes to failure) Legs (4 sets squats/press, 4 sets calves)
    Back( 5x5 romanian deadlift, 4 pullups, 4 chinups, 4 barbell row) + Abs
    Rest
    Shoulders + Traps (4 sets shoulder press, 4 sets power partials, 4 sets vertical row, 4 sets shrugs, 4 sets rear delt isolation)
    Rest
    Bi + Tri (Sperset between Bi and Tri for a total of 20 sets, or 16 sets and add 8 sets of legs)
    Rest
    Repeat

    All of this is just advice ...
    Man your doing legs after the chest workout?! And only 8 sets?

    Legs should have their own day with minimum of 17 sets IMO.

    Iam doing legs 2 times/week, on wed and sat.
    Wed: heavy weights, low reps
    6 sets squats
    4 to 5 sets leg press
    3 to 4 leg extentions
    3 to 4 leg curls
    4 calves

    Same on sat but with low weights higher reps (between 12-15).
    IF & 'IIFYM&M' crew.

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  14. #344
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    Man, Overtraining is when you burn more than you eat, it's when you sleep less and recover less, it's about resting less and working more. workout session exercises is irrelevant in my opinion, 2 hours don't count the sets some ppl rest 3 mins between reps/sets. within 2:30 hours i lose around 900 calories based on my workout intensity that;s why i eat 3000 calories to make sure i am gaining calories and not losing at the end of the day.

    So here's what i think is over training if missing.

    - Proper nutrition
    - Muscles recovery (protein, amino)
    - Sleep time
    - Rest time
    - Calories in more than calories out.


    What keeps me going during my heavy workout are carbs, around 200 grams of carbs 1 hour before my workout.
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    Originally Posted by Alcastive View Post
    I rely on Amino for muscle recovery, i need to wake up the second day fit again. I tried Jack3D, Xpand Xtreme pump, DS Craze & C4 here's how i rate them

    Xpand xtreme 4/10 great pump but the bad side effect it's that makes diarrhea

    Jack3D 6/10 better pump thatn xpand but it has a fast tolerance effect within 1 week you will need up to 3 scoops and it makes me feel down most of the times.

    DS Craze 10/10 great per workout i ever tried better pump than C4 but the problem is at night i am sleepless when i take it i used to take 1 to 1.5 scoops only

    Cellucor C4 9/10 great pump as well not as DS but better than jack3d for sure and i can take it and sleep with no prob.

    I have superpump i bought it from BB.com buy 1 get 1 free offer, still didn't try it waiting to finish my C4 first i usually take pre 6 weeks on 2 weeks off.

    I've seen the products in ghazir and i was wondering why they are all muscletech and allmax i was checking Allmax L-Carnitine it has 40 serving 3 capsules 1000mg per serving which is better may i ask here how much does it cost ? i am planing on buying it.
    Craze looks like your favorite, am going to buy one from this site and try it out myself. Been curious about it for a while now... Lcarnitine is not available yet, ta2riban bi koun se3ro around 25$ and it's dosed at 500mg per capsule with 120 caps per bottle....
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    Originally Posted by Alcastive View Post
    Man, Overtraining is when you burn more than you eat, it's when you sleep less and recover less, it's about resting less and working more. workout session exercises is irrelevant in my opinion, 2 hours don't count the sets some ppl rest 3 mins between reps/sets. within 2:30 hours i lose around 900 calories based on my workout intensity that;s why i eat 3000 calories to make sure i am gaining calories and not losing at the end of the day.

    So here's what i think is over training if missing.

    - Proper nutrition
    - Muscles recovery (protein, amino)
    - Sleep time
    - Rest time
    - Calories in more than calories out.


    What keeps me going during my heavy workout are carbs, around 200 grams of carbs 1 hour before my workout.
    You are somehow correct but not totally correct.. Eating and resting well are essential to avoid over training but are not enough... Your body recovers at a certain rate, jesmak bi sale7 7alo at a certain speed and the more you overload it the more time it needs... So training for too long and stressing one muscle group with too many sets will require more time for u to totally recover despite the fact your consuming enough calories and nutrients... Hitting the gym on daily bases With such intensity and duration is a bit too much knowing that compound Exercices used in different days bi shaghlo in a certain % same muscles ex: military press (shoulders) and Incline chest press (chest) the 2nd target the upper chest at a much bigger percentage but still the military press bet shaghel that same muscle....w kel shi mata zed na2as metel ma bi oulo
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  17. #347
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    Originally Posted by geo1236 View Post
    Man your doing legs after the chest workout?! And only 8 sets?

    Legs should have their own day with minimum of 17 sets IMO.

    Iam doing legs 2 times/week, on wed and sat.
    Wed: heavy weights, low reps
    6 sets squats
    4 to 5 sets leg press
    3 to 4 leg extentions
    3 to 4 leg curls
    4 calves

    Same on sat but with low weights higher reps (between 12-15).
    Twice per week but at 10 set max for the fact that I have all kinds of metal in my knee following a car crash. I have a 10 cm different in diameter between right and left upper legs.
    Sometimes I dedicate a whole day for legs instead of separating into 2 days. Depends on the pain, and if I feel like it or not.

    I used to do back/legs and arm/leg days for a total of 35 sets. But it burned the hell out of me. Had to do 2 weeks of p90x recovery and mobility to get back from overtraining.
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  18. #348
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    Originally Posted by Alcastive View Post
    Man, Overtraining is when you burn more than you eat, it's when you sleep less and recover less, it's about resting less and working more. workout session exercises is irrelevant in my opinion, 2 hours don't count the sets some ppl rest 3 mins between reps/sets. within 2:30 hours i lose around 900 calories based on my workout intensity that;s why i eat 3000 calories to make sure i am gaining calories and not losing at the end of the day.

    So here's what i think is over training if missing.

    - Proper nutrition
    - Muscles recovery (protein, amino)
    - Sleep time
    - Rest time
    - Calories in more than calories out.


    What keeps me going during my heavy workout are carbs, around 200 grams of carbs 1 hour before my workout.
    The longer you work out, the more your testosterone levels start to drop, and the more cortisol you have in your blood stream. Look it up.

    How long have you been training like this?
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  19. #349
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    Originally Posted by andrewkn View Post
    The longer you work out, the more your testosterone levels start to drop, and the more cortisol you have in your blood stream. Look it up.

    How long have you been training like this?
    I did not know about that, are you sure of this ?

    I've been training like this for 6 months, but eating right and calculating calories my daily intake 3000 calories has made a major improvement in my arms i wanted more in my chest but it seems i need more time it's been 10 days that i am tracking my calories and within 5 days i saw real improvement.

    @ Hani111

    Maybe if we don't count the arms sets reps, it would be good ya3neh 6 exercises 4 sets that's the major muscle that i am working on biceps and triceps i just add them and i can move them into a new day but i have than to workout 6 days a week which i don't want i train 5 straight days.

    Anyway i have another question about nutrition i was thinking of not eating fats, but depending more on carbs that turns into fats what do you think of this first ? and how much carbs should i eat so as fat substitute ? do you have any idea ?
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  20. #350
    Registered User andrewkn's Avatar
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    Originally Posted by Alcastive View Post
    I did not know about that, are you sure of this ?

    I've been training like this for 6 months, but eating right and calculating calories my daily intake 3000 calories has made a major improvement in my arms i wanted more in my chest but it seems i need more time it's been 10 days that i am tracking my calories and within 5 days i saw real improvement.

    @ Hani111

    Maybe if we don't count the arms sets reps, it would be good ya3neh 6 exercises 4 sets that's the major muscle that i am working on biceps and triceps i just add them and i can move them into a new day but i have than to workout 6 days a week which i don't want i train 5 straight days.

    Anyway i have another question about nutrition i was thinking of not eating fats, but depending more on carbs that turns into fats what do you think of this first ? and how much carbs should i eat so as fat substitute ? do you have any idea ?
    Dont neglect fats. Khsousatan if ur bulking. Fats are anabolic and are used to produce most of ur hormones. I eat fats when cutting and bulking and never drop below 15% (total calories) A good source is natural peanut butter if u can find it in leb (the brand skippy at charcutier) with no hydrogenated oil. Mix one tablespoon with ur whey shake and some cottage cheeses with almonds post workout/before bed. Also a good source of fats is egg yolks. I eat 2 yolks per day with 4 additional whites, been on this routine formore than 6 months and now on if i eat this meal during the day/post workout. Blood tests are perfect.

    Dont rely just on carbs to be converted into fats. Those are stored and not used plus they lack the key steroid structures and nutrients (omegas) that are used in key metabolic functions. Source: I have a masters in biochem. No broscience
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  21. #351
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    Originally Posted by andrewkn View Post
    Dont neglect fats. Khsousatan if ur bulking. Fats are anabolic and are used to produce most of ur hormones. I eat fats when cutting and bulking and never drop below 15% (total calories) A good source is natural peanut butter if u can find it in leb (the brand skippy at charcutier) with no hydrogenated oil. Mix one tablespoon with ur whey shake and some cottage cheeses with almonds post workout/before bed. Also a good source of fats is egg yolks. I eat 2 yolks per day with 4 additional whites, been on this routine formore than 6 months and now on if i eat this meal during the day/post workout. Blood tests are perfect.

    Dont rely just on carbs to be converted into fats. Those are stored and not used plus they lack the key steroid structures and nutrients (omegas) that are used in key metabolic functions. Source: I have a masters in biochem. No broscience
    Yes i know i have two tubes of skippy 190 calories per serving ! great brand great taste, how many serving do you eat per day ? i take 1 serving (2 Tbspoon) on breakfast, Man i am eating 20 to 35 % fat of my food :/ but remember i am burning a lot.

    I am also eating seeds like almonds and pilenuts.

    Hmmm thanks for the explanation, so from which i understand don't rely on carbs to turn into fats right ? i am trying to eat only 20% of fats per day and i am eating more up to 35 % sometimes.

    Here's what i eat on training days breakfast

    573 Calories.

    5 whites eggs (no yolk)
    1 Serving Peaunt butter
    Nescafe
    40 grams of almonds seeds
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  22. #352
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    Originally Posted by Alcastive View Post
    Yes i know i have two tubes of skippy 190 calories per serving ! great brand great taste, how many serving do you eat per day ? i take 1 serving (2 Tbspoon) on breakfast, Man i am eating 20 to 35 % fat of my food :/ but remember i am burning a lot.

    I am also eating seeds like almonds and pilenuts.

    Hmmm thanks for the explanation, so from which i understand don't rely on carbs to turn into fats right ? i am trying to eat only 20% of fats per day and i am eating more up to 35 % sometimes.

    Here's what i eat on training days breakfast

    573 Calories.

    5 whites eggs (no yolk)
    1 Serving Peaunt butter
    Nescafe
    40 grams of almonds seeds
    I use it when I'm craving something sweet or my day was really low on fat. The important this is to measures your progress. Measure your bf% once per month to see if you are not gaining to much fat. Also aim for a max of 1 kilo of gain per month.
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    Nice to see other lebanese people on here, i havent been here for long, anyone in the Hamra area?
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    Panterabreh Welcome bro

    Guys what do you think if i moved arms day from monday and thursday to a new day saturday but then i d' have to workout 6 days a week (Straight) so is one day enough for resting ? and i know it would make a little difference as i will be hitting 100% one muscle group per day
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    Originally Posted by Alcastive View Post
    Panterabreh Welcome bro

    Guys what do you think if i moved arms day from monday and thursday to a new day saturday but then i d' have to workout 6 days a week (Straight) so is one day enough for resting ? and i know it would make a little difference as i will be hitting 100% one muscle group per day
    Yeah man one day is enough , even u can workout 7 days a week.
    It depends on the intensity of your workout sessions and schedule.
    But make sure to listen to your body cz maybe sometimes maybe u need a whole week off.
    Iam working out 6 days a week and i have my arms workout on friday.
    IF & 'IIFYM&M' crew.

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  26. #356
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    Thanks man i will try it next week

    are 10 exercises good for arms (5 bi 5 tri, 3 sets) ? or is it too much ?
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    Are there actually any well equipped gyms in Beirut? Most of them are crap
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    Originally Posted by Alcastive View Post
    Thanks man i will try it next week

    are 10 exercises good for arms (5 bi 5 tri, 3 sets) ? or is it too much ?
    Yeah man 5 ex for small muscles like bi and tri is a bit too much.
    All u need is 3 ex of 4 sets for each.
    Start 1st With a mid range position, 2nd with a stretch position and finish it off with a contracted position.
    IF & 'IIFYM&M' crew.

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    Originally Posted by geo1236 View Post
    Yeah man 5 ex for small muscles like bi and tri is a bit too much.
    All u need is 3 ex of 4 sets for each.
    Start 1st With a mid range position, 2nd with a stretch position and finish it off with a contracted position.
    Thanks for the advice, how's your bulking program ? are you gaining what you expected ? and may i know how many calories are you eating per day ?
    ***Bad Blood.. Runs Deep***

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    Age: 23
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    Originally Posted by Alcastive View Post
    Thanks for the advice, how's your bulking program ? are you gaining what you expected ? and may i know how many calories are you eating per day ?
    Bulking Is going awesome man! i think i will forever bulk :P
    I gained 3 kg of body weight till now, i think it's 60% muscles 40% fat. Wich is gd.
    I eat around 3000 to 3200 cal/day and i usually have a cheat day on saturday night, i eat around 5000-6000kcal this day.

    But i dont know if i can call it a cheat because i only eat lean protein sources with whey shakes that day so thats make around 1000cal just from protein and then i go all out with fat and carbs that night , iam also lowering my calorie intake around 1500-2000 cal the next day ( on sunday ).
    IF & 'IIFYM&M' crew.

    Bulking Phase is On:
    1/10/2012 @ 164lbs.
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