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Thread: The Official Lebanese Thread
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11-14-2012, 05:19 AM #331
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11-14-2012, 06:13 AM #332
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11-14-2012, 12:04 PM #333
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.***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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11-14-2012, 05:19 PM #334
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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11-15-2012, 04:59 AM #335
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)***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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11-15-2012, 03:04 PM #336
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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11-16-2012, 04:09 AM #337
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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11-16-2012, 04:20 AM #338
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11-16-2012, 01:54 PM #339
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***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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11-16-2012, 02:04 PM #340
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.***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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11-20-2012, 05:21 AM #341
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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11-20-2012, 12:29 PM #342
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.
Bulking Phase is On:
1/10/2012 @ 164lbs.
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11-20-2012, 12:35 PM #343
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.***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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11-20-2012, 06:13 PM #344
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11-20-2012, 06:40 PM #345
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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11-21-2012, 02:25 AM #346
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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11-21-2012, 02:31 AM #347
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11-21-2012, 12:42 PM #348
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 ?***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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11-22-2012, 01:03 AM #349
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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11-22-2012, 07:32 AM #350
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***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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11-22-2012, 11:50 PM #351
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11-24-2012, 07:52 AM #352
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11-27-2012, 03:29 AM #353
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***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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11-27-2012, 05:24 AM #354
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.
Bulking Phase is On:
1/10/2012 @ 164lbs.
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11-27-2012, 12:25 PM #355
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11-28-2012, 02:29 AM #356
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11-28-2012, 06:14 AM #357
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11-28-2012, 12:45 PM #358
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11-28-2012, 11:09 PM #359
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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11-29-2012, 03:03 AM #360
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