The Official Lebanese Thread

[gsaadeh95]

kol el tefe7a ma3 l trwi2a, w jarib kol snack abl l doher .. law eno kis bzourat zghir ..
leh ma fik tekol shi ?:P
now 3am brja3 onsa7 (N) .. kel weekend bo5bot to5bisa bta3jbak bel akel :P

[Alcastive]

I lost my appetite man! as7abeh helkineh kell jom3a badon nrou7 noshar w drinks w na7na kenna neshrab ktir :S hala2 ma3am fieh iza shrebet 1 glass whiskey ba3mol hangover mesh tabi3eh kenit eshrab 3 - 4 glasses w shi 6 shots, hala2 walla bal3a 3al bira bzahzih :P

[geo1236]

I lost my appetite man! as7abeh helkineh kell jom3a badon nrou7 noshar w drinks w na7na kenna neshrab ktir :S hala2 ma3am fieh iza shrebet 1 glass whiskey ba3mol hangover mesh tabi3eh kenit eshrab 3 - 4 glasses w shi 6 shots, hala2 walla bal3a 3al bira bzahzih :P

same here mann !! 2ele mwa2af shereb shi 1 year .
bass hek a7san bi 2 glasses betonbosit ka2anno sherib anine w less harmful

w bel nesbe lal nutrition guyz fi ktiiir eshiya fehmanina ghalat ://

Ma daroure teklo 5 meals a day ta tshilo fat.
Ma daroure teshrabo whey shake aw mawze de8re ba3ed l temrin .

AHAMA shi 2el calories tabe3 kell 2el nhar, ye3ne calories in vs calories out.
Eza akalet aktar men ma 7ara2et bel nhar btetla3 wazen, w eza 7ara2et aktar men ma akalet bted3af.

ana bekol noss 2el calorie intake for the day abel ma nem.

[Alcastive]

You are right 100% it's about calories in vs out, bass so2al iza akalet ktir bel leil, wlaw bta3mol cardio bel nhar li2ano betnem w mafi activity nesbet tekhzin el calories bteb2a akbar mahek ? men shen hek bi2oulo mata2el 3asha aw haydeh kamen wrong theory ?

[geo1236]

You are right 100% it's about calories in vs out, bass so2al iza akalet ktir bel leil, wlaw bta3mol cardio bel nhar li2ano betnem w mafi activity nesbet tekhzin el calories bteb2a akbar mahek ? men shen hek bi2oulo mata2el 3asha aw haydeh kamen wrong theory ?

wrong theory! Bass ana bfadil ma.tkatir ktiir carbs abel ma tnem la2anno l carbs is the primary source of energy as u know. So garib kol l carbs l sobe7 w before workouts kermel l.energy level.
Ana 3atoul l 3asha bi koun 1000cal mostly fat w protein W carbs khafif .
W 3am bekol 2500cal bel.nhar clean bulking.
Ps: sry 3al (.) bass 3am bektob 3al cell

[Alcastive]

Nice man wow 1000 calorie bel leil, ya zalameh ana me7tar 3al ghada bekol kel shi la7meh djej 7boub... Bass 3asha iza badeh ekol akel protein metel djej aw steak holeh aktar shi fion protein bass el
Meshkle eno fion kamen ktir carbs 3am jareb ekol sardine w toun badal holik bass shu fi shi gheir badil iza maken fi tabekh :/ what do u eat?

Thx for ur replies.

[gsaadeh95]

jarrib 3ashiye khod l carbs be l khodra ..
steak w djej fi carbs? wrong man .. ahsan shi hole .. kol la7me taouk asbe sawda .. kelo mni7
Geo shu ur diet plan ?
lama bde a3mol bulk ra7 ekol 3000 calorie !

[geo1236]

Nice man wow 1000 calorie bel leil, ya zalameh ana me7tar 3al ghada bekol kel shi la7meh djej 7boub... Bass 3asha iza badeh ekol akel protein metel djej aw steak holeh aktar shi fion protein bass el
Meshkle eno fion kamen ktir carbs 3am jareb ekol sardine w toun badal holik bass shu fi shi gheir badil iza maken fi tabekh :/ what do u eat?

Thx for ur replies.

la7me w dgeg carbs?

jarrib 3ashiye khod l carbs be l khodra ..
steak w djej fi carbs? wrong man .. ahsan shi hole .. kol la7me taouk asbe sawda .. kelo mni7
Geo shu ur diet plan ?
lama bde a3mol bulk ra7 ekol 3000 calorie !

2500 cal > ~30% F/~40% C/~30% P

[Alcastive]

I did a research once 3an el beef w some chicken l2it eno fion ktir calories w carbs, it wasn't a good search so i thought that most have bass i know eno soder el djej w el steak mafion carbs so i have some in my freezer always.

btw how much would you consider too much carbs ? matalan el layleh akalet 3elbet tuna zghireh (bonita) w 3elbet hotdogs cocktail fia 7.5gr carbo, 13 grams fat (not saturated) w 180kcl bass fia 9 grams protein. so adeh ktir carbs by grams ?

[geo1236]

I did a research once 3an el beef w some chicken l2it eno fion ktir calories w carbs, it wasn't a good search so i thought that most have bass i know eno soder el djej w el steak mafion carbs so i have some in my freezer always.

btw how much would you consider too much carbs ? matalan el layleh akalet 3elbet tuna zghireh (bonita) w 3elbet hotdogs cocktail fia 7.5gr carbo, 13 grams fat (not saturated) w 180kcl bass fia 9 grams protein. so adeh ktir carbs by grams ?

Man u need to do lots of research about nutrition ! ''BEEF , CHICKEN , FISH''>> 0 CARBS.
7atta l veggies fiyon carbs ktiir alil mostly dietry fibers.
Ba3den wen l meshekle eza akalet carbs @ night eza enta hek bet 7ebb ,ma bi asir as long as it fits your macros for the day.


W bel nesbe la adde grams of carbs lezim tekol bel nhar ,it depends on your activity level.
Awal shi lezim tshouf adde l calorie maintenance taba3ak.
start from here : http://forum.bodybuilding.com/showth...lating+calorie
w elle shou bi sir ma3ak.

[gsaadeh95]

Geo adesh btekol tabekh 3al ghada ?
hayde my only problem, msh 3am a3ref ade ekol tabekh ..

[geo1236]

Geo adesh btekol tabekh 3al ghada ?
hayde my only problem, msh 3am a3ref ade ekol tabekh ..

egmelan ana ba3mol akle , hek bkoun 3erif men kell shi adde 7atit.
Aw eza bade ekol men tabe5 emme bgarib add ma fiye addir adde akalet men l tab5a w b3edoun.
b3ed kell shi beklo.

[Alcastive]

Geo Thanks man for the info

[geo1236]

ma te3tal ham hal2ad enta ba3dak 3omrak 17.
lezim tekol kell shi w yalle badak yee w add ma badak.
rakiz 3al akel li bi ghazee akiidd, w ma twa2if gym w boukra shwe shwe bet le2e 7alak 3am tet2adam.

[Alcastive]

Guys Never EVER proceed your bb supplement order with a backorder item! i had to wait 22 days for nothing then cancel the order and make a new one!

Always make sure all your items are in stock before you proceed your order.

[geo1236]

Guys Never EVER proceed your bb supplement order with a backorder item! i had to wait 22 days for nothing then cancel the order and make a new one!

Always make sure all your items are in stock before you proceed your order.

uuff ://
i bought all my supp needs from our stores in lebanon hiye zeta man trust me.
Bass el meshekle enno fi eshiya ma fi menna hon metel 2el preworkout supps like craze, white flood, 1MR and many others.
ana haw 7ebib gareboun, shefet on your profile enno u added craze so give me your review if u dont mind.
And btw nice transformation man u lost a lot fat , keep it up

[Alcastive]

uuff ://
i bought all my supp needs from our stores in lebanon hiye zeta man trust me.
Bass el meshekle enno fi eshiya ma fi menna hon metel 2el preworkout supps like craze, white flood, 1MR and many others.
ana haw 7ebib gareboun, shefet on your profile enno u added craze so give me your review if u dont mind.
And btw nice transformation man u lost a lot fat , keep it up

Thanks man, i am trying to keep a low bf while bulking started bulking last week.

Man about the supplements i bought protein, multi and pre from a Lebanese local supplements store for 450$ last year (ON protein + casein + xpand pre + fish oil + animal pak) ana 3al bb hala2 botlob 6 items for maximum 220$, another example my cousin bought animal cuts from local store for 118,000 L.L ana i bought it from bb.com for 39$ ya3neh fi fare2 double, ba3dena metel ma 2elet honeh fi 3andak 3 choices only bel flavors 3al internet fi all flavors ana jebet ON Whey 5lbs 3a chocolate mint hay mafi mena hone. hala2 amtin mabetwafeh ma3ak iza btotlob only 2 items li2ano baddak 30$ shipping w 40$ customs so btotla3 nafs el shi ma3 natra 20 days, ana botlob kell shi men multi la bcca la protein 7ata accessories, ba3den fi 3adak ktir great deals matalan jebet DS Craze buy 2 get 1 free ana jebet hayda el offer.

So about DS Craze so far best pre, jarrabet xpand ken mni7 bass 3emeleh diarrhea, jarrabet jack3d (hala2 discontinued) ken mni7 bass wsolet ekhod 2 scoops ta7es bel natijeh, baynama DS baddak 1 scoop bet7ess bel pump w bta3mol session ra2i3a 2 hours w betzid weights w sets enta w merte7 bet7es bel challenge bass b2elak eno aswa2 ta3meh momken tdou2a too bad eno fi only 1 flavor choice

ya3neh flavor rating: 4/10
effective: 10/10 (aw2at 3al chest day bekhod 1.5 scoop, mabe2der nem men 3ashieh)

Another thing do not take it 6 hours before your sleep time ya3neh mesh tekhod el scoop el se3a 8 aw 9 iza fik 3al 5, 6 a7san coz mafik tnem ktir aweh ana hek sar fieh, akid kamen matekhod ma3o caffeine bel nhar aw other stims.

[geo1236]

Thanks man, i am trying to keep a low bf while bulking started bulking last week.

Man about the supplements i bought protein, multi and pre from a Lebanese local supplements store for 450$ last year (ON protein + casein + xpand pre + fish oil + animal pak) ana 3al bb hala2 botlob 6 items for maximum 220$, another example my cousin bought animal cuts from local store for 118,000 L.L ana i bought it from bb.com for 39$ ya3neh fi fare2 double, ba3dena metel ma 2elet honeh fi 3andak 3 choices only bel flavors 3al internet fi all flavors ana jebet ON Whey 5lbs 3a chocolate mint hay mafi mena hone. hala2 amtin mabetwafeh ma3ak iza btotlob only 2 items li2ano baddak 30$ shipping w 40$ customs so btotla3 nafs el shi ma3 natra 20 days, ana botlob kell shi men multi la bcca la protein 7ata accessories, ba3den fi 3adak ktir great deals matalan jebet DS Craze buy 2 get 1 free ana jebet hayda el offer.

So about DS Craze so far best pre, jarrabet xpand ken mni7 bass 3emeleh diarrhea, jarrabet jack3d (hala2 discontinued) ken mni7 bass wsolet ekhod 2 scoops ta7es bel natijeh, baynama DS baddak 1 scoop bet7ess bel pump w bta3mol session ra2i3a 2 hours w betzid weights w sets enta w merte7 bet7es bel challenge bass b2elak eno aswa2 ta3meh momken tdou2a too bad eno fi only 1 flavor choice

ya3neh flavor rating: 4/10
effective: 10/10 (aw2at 3al chest day bekhod 1.5 scoop, mabe2der nem men 3ashieh)

Another thing do not take it 6 hours before your sleep time ya3neh mesh tekhod el scoop el se3a 8 aw 9 iza fik 3al 5, 6 a7san coz mafik tnem ktir aweh ana hek sar fieh, akid kamen matekhod ma3o caffeine bel nhar aw other stims.

iam on jack3d now w 3am be5od 3 scoops ta 7ess bi natige ://
w about l flavor bel craze ma bi hemne kello byenzal mouhem l maf3oul :P
w eza ma 3endak meshekle i can buy from u wa7ad craze.
w about the order men lbb.com yess yemkin ma3ak 7a2 bass lezim teshre ktiir items.
And gd luck with your clean bulking phase )

[gsaadeh95]

Shabeb I'm bulking now fikon ta3tune ra2ykon be my diet?

Breakfast: 2whole eggs + 4 whites + tab2it khebez asmar + 1 cup whole milk + 2 tbsp peanut butter
+ fruit

Lunch: 4 cups tabekh + 1 cup brown rice + salad

After workout: 2 scoops whey and banana

Dinner: 250g chicken, meat, or fish + 1 cup brown rice + salad ..

Before bed: 1cup whole milk + 1 tbsp pb

Another question, shu fi shi multivitamin rkhis momken le2i be our store in leb?

[Alcastive]

iam on jack3d now w 3am be5od 3 scoops ta 7ess bi natige ://
w about l flavor bel craze ma bi hemne kello byenzal mouhem l maf3oul :P
w eza ma 3endak meshekle i can buy from u wa7ad craze.
w about the order men lbb.com yess yemkin ma3ak 7a2 bass lezim teshre ktiir items.
And gd luck with your clean bulking phase )

Man bass so2al mabet7ess b down feeling men ba3ed 3 scoops after your workout session ana kenit nezi3 lol 7ess 7aleh depressed.

Anyway, enta wein seken PM me your location if you want, w man mate3tal ham ana ejmelan kell shaher botlob talabieh iza baddak bjeblak ma3eh DS Craze next month, 7a2o 33$ (+ 3.30$ shipping w customs max shi 5$ malezim aktar) ya3neh kello sawa byotla3 bi 42$ max. enta adeh ba3ed 3andak Jack3D?

Btw el youm wsolet shil soder 75 kg 6 reps akid ma3 partner.


@gsaadeh man your diet is enough you don't need much supplements, 2a2ala multi 7a2o shi 50$ honeh. i donno if u can find cheaper.

[geo1236]

Man bass so2al mabet7ess b down feeling men ba3ed 3 scoops after your workout session ana kenit nezi3 lol 7ess 7aleh depressed.

Anyway, enta wein seken PM me your location if you want, w man mate3tal ham ana ejmelan kell shaher botlob talabieh iza baddak bjeblak ma3eh DS Craze next month, 7a2o 33$ (+ 3.30$ shipping w customs max shi 5$ malezim aktar) ya3neh kello sawa byotla3 bi 42$ max. enta adeh ba3ed 3andak Jack3D?

Btw el youm wsolet shil soder 75 kg 6 reps akid ma3 partner.


@gsaadeh man your diet is enough you don't need much supplements, 2a2ala multi 7a2o shi 50$ honeh. i donno if u can find cheaper.

noo man ma 3am 7ess b down feeling men ba3ed l workout ! be5do kell yom abel 15 or 20 min men l gym sob l se3a 6 or 7 w bdalne bel gym lal 10 bass 5alis bege 3al bet bet3asha w de8re bnem! 7atta ma bi asir bel nom.

jack ktiir mni7 bass 2el meshekle fi enno de8re bye5laso l servings ://

ana l jack3d ba3edne geybo bass 2elet eza enta 3endak craze zyede beshtre wa7ad menak w bsir badil fiyon nhar jack nhar craze hek ma ba3mol tolerance .

w soder 75kg ktiir mni7 man ! ye3ne meshe mazbout bel clean bulk

anw check your inbox.

[Alcastive]

noo man ma 3am 7ess b down feeling men ba3ed l workout ! be5do kell yom abel 15 or 20 min men l gym sob l se3a 6 or 7 w bdalne bel gym lal 10 bass 5alis bege 3al bet bet3asha w de8re bnem! 7atta ma bi asir bel nom.

jack ktiir mni7 bass 2el meshekle fi enno de8re bye5laso l servings ://

ana l jack3d ba3edne geybo bass 2elet eza enta 3endak craze zyede beshtre wa7ad menak w bsir badil fiyon nhar jack nhar craze hek ma ba3mol tolerance .

w soder 75kg ktiir mni7 man ! ye3ne meshe mazbout bel clean bulk

anw check your inbox.

Look ana men el experience taba3eh el moutawad3a mabonsa7ak abadan tekhod 2 stims, (ya3neh iza baddak you can go 3 or 4 weeks jack 1 week craze) haydeh betkoun good cycle ana se2el 3anna whek aylinleh honeh anyway. iza baddak ana next month badeh a3mol order if u want i will get you one w2iza mesta3jel i give you one from mine w berja3 bjib wa7ad la2eleh, 7asab enta kif baddak ma3adneh prob.

btw i have a question regarding my diet 3am bejeh 3al beit 3al 9 men ba3ed el workout (bkoun 2ekhid 1.5 scoop protein) mabe2der ekol mazbout so bo2som my meal into 2 we7deh el se3a 9 w another 3al 11. so nshalla hayda may2aser 3al body fat ana aslan kell youm el sobe7 3am ba3mol nos se3a cardio.

[geo1236]

Look ana men el experience taba3eh el moutawad3a mabonsa7ak abadan tekhod 2 stims, (ya3neh iza baddak you can go 3 or 4 weeks jack 1 week craze) haydeh betkoun good cycle ana se2el 3anna whek aylinleh honeh anyway. iza baddak ana next month badeh a3mol order if u want i will get you one w2iza mesta3jel i give you one from mine w berja3 bjib wa7ad la2eleh, 7asab enta kif baddak ma3adneh prob.

btw i have a question regarding my diet 3am bejeh 3al beit 3al 9 men ba3ed el workout (bkoun 2ekhid 1.5 scoop protein) mabe2der ekol mazbout so bo2som my meal into 2 we7deh el se3a 9 w another 3al 11. so nshalla hayda may2aser 3al body fat ana aslan kell youm el sobe7 3am ba3mol nos se3a cardio.

2e ana ma 3ende ktiir experience bel pre workout supps bass ma ken azde eno e5edoun tnayneoun ma3 ba3ed ! azde enno 1 day jack w the other day craze, aw 1 week bi 1 week.
i have a friend elo zamen bye5od pre workout supps bya3mol hek,i think 1 week bi 1 week bass ma ba3rif adde mni7a ://
henne aslan haw keloun manoun mne7 bass magbour since iam cutting w going low carbs so akid ma la7 tkoun l energy 0 balehoun .

anw regarding your diet ma fiye elak eza mni7 yalle 3am ta3emlo aw la2, la2anno lezim a3rif kif aklak bi kell 2el nhar w shou 3am tekol w adde ta2riban calories wel activity level taba3ak bel nhar.
so garib faserle aktar...2elle kell shi shou 3am tekol ta2riban kell yom w shou 3am ta3mol bel gym w eza 3am teshte8il aw la2.

[geo1236]

Shabeb I'm bulking now fikon ta3tune ra2ykon be my diet?

Breakfast: 2whole eggs + 4 whites + tab2it khebez asmar + 1 cup whole milk + 2 tbsp peanut butter
+ fruit

Lunch: 4 cups tabekh + 1 cup brown rice + salad

After workout: 2 scoops whey and banana

Dinner: 250g chicken, meat, or fish + 1 cup brown rice + salad ..

Before bed: 1cup whole milk + 1 tbsp pb

Another question, shu fi shi multivitamin rkhis momken le2i be our store in leb?

man it looks like your diet is fine !
akid balish bulking from now, lezim tkoun 3am totla3 1 or 1.5kg kell 2 weeks 3al scale ye3ne a total of 2 to 3kg each month.
w akid lezim ykouno all your lifts bel gym 3am bi zido.
hek bet koun on the right track.
w bel nesbe lal multi u dont need it now man! aklak ktiir mni7 kol fruits w veggies w u should be fine.
w eza badak fi optimen bi 30$ ,bass berga3 b2elak u dont need it @ all.
ana bass besta3emlo when iam on keto ye3ne bass bkoun 3am bekol protein w fats w ktiiiiiir low carbs ye3ne ma fiye ekol wala fweke wala 5odra.

[Alcastive]

geo1236 i cant find you on FB man fi 100 esem like yours can you PM your FB ID (the fb link)

Guys what do you eat Fats for bulking i am only relying on white rice (no bread no nothing fatty) what can i eat at night specially i am eating only steaks or chicken breasts with salad.

[geo1236]

geo1236 i cant find you on FB man fi 100 esem like yours can you PM your FB ID (the fb link)

Guys what do you eat Fats for bulking i am only relying on white rice (no bread no nothing fatty) what can i eat at night specially i am eating only steaks or chicken breasts with salad.

ok i sent the fb link.

man white rice is mostly carbs like bread,potatoes,pasta...etc.
chicken breasts without the skin r low in fat.
steaks it depends on the cut, there is some lean cuts and some fatty cuts.
if u want some healthy fats:

* Add olive oil to your salad.
* Eat nuts or nuts butter like:
peanuts
almonds
cashews
walnuts
* ground flaxseeds
* salmon
* avocado
* full fat dairy products


peanuts and peanut butter are my favorite fat sources.

[Alcastive]

Thanks man i will add some of these fats to my meals

[gsaadeh95]

Alcastive peanut butter and avocado afdal source lal fat ..
3m ekol 4 tbsp pb on my bulk ..
Bs msh mwafeye ma3e cz kel yawmen bade 3elbe

[Alcastive]

Alcastive peanut butter and avocado afdal source lal fat ..
3m ekol 4 tbsp pb on my bulk ..
Bs msh mwafeye ma3e cz kel yawmen bade 3elbe

Man sorry bas eno kess ekhta 3elbet peanut butter 7a2a 7000 L.L ma betdayen 6 days! ba3dena i am paying for my steaks and chicken breasts w supplements too, serna edmen bass yalla a7san man7oton 3al sahar w ta2 el 7anak

I recently bought peanut butter good taste will have it with toast, and will add olives to my meals too.

So i have 2 fatty options hope eno enough peanut butter w olive.

[gsaadeh95]

Mniha kel jem3a .. Ana kel 2-3 days 7000 .. W kel 4 days kilo chicken breasts .. Bs mnih ma fi masrouf supps
Ent leh ma btkhafif supp?
Ya3ne bs whey, multi, fish oil, creatine