Btw if anyone track his calories on myfitnesspal add me same usrename as BB.com (forget if i meantioned this before)
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Thread: The Official Lebanese Thread
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06-29-2013, 08:11 AM #751
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06-29-2013, 09:29 AM #752
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06-29-2013, 03:06 PM #753
Its only hard at first, so let say ur having some biscuits (seda) if the biscuit is a lebanese brand and not found in the app check the nutrition facts see the biscuit label plus u need a food scale i have one but will buy a digital one soon coz i want to track my sugar intake, so u measure the biscuit either by piece or grams depend on its nutrition fact, let's say u had taouk 1 shish u can find it lebanese taouk 1 skewer, most lebanese food are in the app
***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
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06-29-2013, 10:13 PM #754
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06-30-2013, 05:36 AM #755
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06-30-2013, 02:52 PM #756
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07-01-2013, 12:23 AM #757
When you have a food scale and know about the ingredients of what you are eating then you can get accurate results for example when i eat foul mdammas i pour it first without olive oil 132gr = 1 cup has 220 calories, add 1 tbsp of olive oil that about 120 calories when you start tracking the little things you get accurate results.
I give you more examples lets say you are eating any cooked food and your meal has a special addon like wallnuts, you calculate how many wallnuts seeds has been added to the whole container (el tabkha kella) then you know approx how many wallnuts are in your plate, lets say about 2 wallnuts you measure these 2 you end up having 30 grams of wallnuts which are 196 calories about 20 grams fat. This is when you calculate accurate results. Trust me cooked food tracking is much easier than tracking junk food, or even grilled sandwich food.
When eating a homemade burger its a mess if u want to calculate all so in the app you have classic homemade burger and what you add to it wont be much of a tracking.
I hope you get my point, tracking macros not just calories is so important i gained 4kg pure muscles lost 1.2% BF tracking food and no im not eating clean im dirty bulking i eat everything as long as my calories reach 3200c protein 150gr and fats 100 - 120 gr depends, my brother started weightlifting 5 weeks ago he was 74 kg his current weight is 69kg BF lost 2.7% since start, all because of a good hypertrophy workout and tracking macros and he eats clean, and only take
Protein shake, not like me i'm a supplement mania :P***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
http://www.********.com/yjmma
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07-01-2013, 12:59 AM #758
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07-01-2013, 05:12 AM #759
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07-01-2013, 05:44 AM #760
Yes indeed since last week i started tracking again. I seem somehow on track. I found out that am having too much sugar and barely 2% vita. I need to increase also the protein, i am having like 70grm protein (with the whey) maybe u cld help with some low fat adds. I ll add some regilait. Let's c if this would help
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07-01-2013, 05:46 AM #761
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07-01-2013, 05:53 AM #762
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07-03-2013, 01:56 AM #763
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07-03-2013, 04:14 AM #764
Welcome to the thread, hope you find.
If you arent taking any multi you can get your vitamins from natural foods and raw seeds. High protein food is always an ideal diet for any bodybuilder while on cut or bulk your body needs 2.0 to 2.2 grams of protein per bodyweight, i usually take 2 shakes per day to hit my protein level sometimes i reach 300g of protein sometimes 200 but never less than my needs, regilait is a good choice u get 10g of protein by adding 2 tbsp of it.
Usually low fat and high protein food u can get from tuna, fish, chicken breast..***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
http://www.********.com/yjmma
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07-03-2013, 04:25 AM #765
The reason i rely too much on supplements is cause i need to recover quick, my work is exhausting and so is my workout, a week a go i bled from my noise was deadlifting 100kg, anyway i eat minimum 150g of Protein each day i take 2 shakes per day on weekends 1 coz its enough to hit my target, workout or not i take same amount, btw my current workout is 6 days a week i rest only on sundays and train each muscle twice a week.
***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
http://www.********.com/yjmma
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07-03-2013, 11:31 AM #766
Well man i can c from your pics, huge improvement, keep it up. The thing is am just targeting some fair mass and good shape. I workout 3 times per week (home gym machine and adjustable bench). Btw dno if u tried the ON pro complex! I am having some since monday and it seems filling some missing nutrition for me. So far so good.
Last edited by Meesh0; 07-03-2013 at 11:37 AM.
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07-03-2013, 11:35 AM #767
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07-03-2013, 12:05 PM #768
For those who take multivitamins, forget about multis from supps store.
go to a pharmacy and buy gerimax multivitamin for only 38 000 LL.
i bought it today, it has all the vitamins and minerald and antioxidants you need and everything is 100% rdi
Edit: and it has 60 pills, so it lasts two months, you only need 1 pill everyday
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07-03-2013, 12:14 PM #769
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07-03-2013, 12:31 PM #770
I have a home gym too 1 multigym machine 2 barbel 3 dumbbells but i prefer the gym coz i dont have cables and squat rack.
I take ON opti men and On Fish oil
I Also take paba and chikweed, vitamin B-12 500mcg vitamine E 400iu and vitamin D 800iu.
Will check that later thx for suggesting.***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
http://www.********.com/yjmma
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07-03-2013, 12:41 PM #771
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07-03-2013, 12:45 PM #772
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07-03-2013, 12:52 PM #773
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07-03-2013, 01:00 PM #774
Look home gym differes, u should have most equipments, u need leg curl machine, leg press machine, squat rack, cable machine etc.. And a gym floor u can do a good deadlift or workout any good core exercise because using olympic barbell on your home floor, you will end up damaging it, a good home gym must be well desgined.
***Bad Blood.. Runs Deep***
Lebanese Official Thread
http://forum.bodybuilding.com/showthread.php?t=143251853
Amateur MMA Fighters Join Us
http://www.********.com/yjmma
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07-03-2013, 01:02 PM #775
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07-03-2013, 02:07 PM #776
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07-03-2013, 02:13 PM #777
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07-04-2013, 04:42 AM #778
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07-04-2013, 07:30 AM #779
If i'd ever make a homegym it would cost me several thousands of dollars (lets say they're second handed) this equals mabye ~20-30 years of gym membership to break even. Eventually because it is such a long period we're talking about it is worthless for me, without even considering the social side of a gym.
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07-04-2013, 11:09 AM #780
I second this indeed. More, it is also about ur target. If you are seeking some extreme mass or just some gd shape with fair muscles mass. Personally, i have a homegym multi exercises machine with a max of 100kgs and an adjustable bench with around 80 kgs of weights (2s 5s 10s). It has been like 6 months and am benefiting so far.
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