The Official Lebanese Thread

[Alcastive]

Yes currently I'm taking only one scoop, I think it's better to take as stated if you want to take more scoops buy pro complex because it's Whey protein isolate in this case is better because it has less carbs in it. But you can take 2 scoops if you want it all depends on your needs.

Nah aslan i am taking pre workout chocolate bars fio 37 grams carbs and 20 grams protein great pre.


Btw i have a 90% tube of ON Casein Vanilla flavor and i am not using it so i am giving it away if anyone is interested but i cannot deliver it. expiry date till 5/2013.

[DarkHeart911]

Nah aslan i am taking pre workout chocolate bars fio 37 grams carbs and 20 grams protein great pre.


Btw i have a 90% tube of ON Casein Vanilla flavor and i am not using it so i am giving it away if anyone is interested but i cannot deliver it. expiry date till 5/2013.

I'm interested in the Casein, I heard vanilla tastes like crap :P, but as long as you get the recovery you need i'm fine with it where can we meet, and how big is the tub ? I also have a bottle of yohimbe if anyone is interested...

[Alcastive]

I'm interested in the Casein, I heard vanilla tastes like crap :P, but as long as you get the recovery you need i'm fine with it where can we meet, and how big is the tub ? I also have a bottle of yohimbe if anyone is interested...

Check your PM.

Btw today i receive my order so fast! i received a call from UPS. the customs price is 36$ for 240$ order.

[Alcastive]

Here's my order

[CSaikali]

Hello shebeb,

My name is chris and I am Lebanese is origin. I've lurked this forum for a long time but just found this thread and knew I had to join.

I was wondering, maybe you guys could tell me what Lebanese meals can be used for a bodybuilding diet. Whether pre competition or off season it doesn't matter much. I try to stay lean, but eating the same American style meals bores me, I crave our food.

Thanks,
Chris

[Alcastive]

Hello shebeb,

My name is chris and I am Lebanese is origin. I've lurked this forum for a long time but just found this thread and knew I had to join.

I was wondering, maybe you guys could tell me what Lebanese meals can be used for a bodybuilding diet. Whether pre competition or off season it doesn't matter much. I try to stay lean, but eating the same American style meals bores me, I crave our food.

Thanks,
Chris

Hey man, ahlan first

Most of Lebanese food contains good amount of protein and calories, if you want to cook food like: mjadra, fasolia Loubieh (beans) holeh fion kamen protein if you can prepare hommos as well, also fi ktir yakhnet you can make for example Yakhnet Ardishawkeh or Mloukhieh, Spenigh..

or if you can buy some Lebanese food, here's some with good amount of carbs calories and protein

BAKED KIBBIE Serving Size 6: Calories 1,004 Fat 70g Carbs 32g Protein 63g
Tawook: Serving Size: 111g: Calories 186 Fat 5.1g Cholesterol 85.5mg Carbs 1.6g Protein 31.7g
Fatoush 1 serving: Calories 182 Fat 10.43g Carbs 16.68g Protein 2.86g
Hummos serving size 1/ 2 cup: Calories 132 Fat 3.64g Carbs: 18.03g Protein 6g

If you google you will find a lot, but most of all eat healthy food like Fish, Meat and Chicken i know many american food includes pasta and junk food you can make the best of cooking using fish, meat and chicken also eggs.

[CSaikali]

Hey man, ahlan first

Most of Lebanese food contains good amount of protein and calories, if you want to cook food like: mjadra, fasolia Loubieh (beans) holeh fion kamen protein if you can prepare hommos as well, also fi ktir yakhnet you can make for example Yakhnet Ardishawkeh or Mloukhieh, Spenigh..

or if you can buy some Lebanese food, here's some with good amount of carbs calories and protein

BAKED KIBBIE Serving Size 6: Calories 1,004 Fat 70g Carbs 32g Protein 63g
Tawook: Serving Size: 111g: Calories 186 Fat 5.1g Cholesterol 85.5mg Carbs 1.6g Protein 31.7g
Fatoush 1 serving: Calories 182 Fat 10.43g Carbs 16.68g Protein 2.86g
Hummos serving size 1/ 2 cup: Calories 132 Fat 3.64g Carbs: 18.03g Protein 6g

If you google you will find a lot, but most of all eat healthy food like Fish, Meat and Chicken i know many american food includes pasta and junk food you can make the best of cooking using fish, meat and chicken also eggs.

Merci Kteer!

These things I usually work into my normal diet, and I cook many of these dishes so I am glad I can still use them. When I cut for competition though, are there any specific items that you guys would still recommend? In the post I've only grilled chicken, had lean fish, plus my complex carbs etc. I'm looking for ways to spice things up a bit so I can look forward to my 5 meals a day rather than dreading them. Every time I've searched for popular Lebanese bodybuilders diets in the past I have had no success.

[DarkHeart911]

Merci Kteer!

These things I usually work into my normal diet, and I cook many of these dishes so I am glad I can still use them. When I cut for competition though, are there any specific items that you guys would still recommend? In the post I've only grilled chicken, had lean fish, plus my complex carbs etc. I'm looking for ways to spice things up a bit so I can look forward to my 5 meals a day rather than dreading them. Every time I've searched for popular Lebanese bodybuilders diets in the past I have had no success.

Hey man welcome to the forum
I think if your looking to cut you can eat typical lebanese food, what i can think of is taouk, chawarma basically anything that has a good amount of protein in it and low carbs, and cooked food is always a good idea like spenigh (you can add chopped beef and a fried egg,that's how i usually take it) and mloukhieh, cause they have good source of carbs and of course lean meat like beef and chicken, and you'll have a sound mind of how they were prepared, no worrying about with how much cooking oil was used or how much butter and stuff like that... So what I'm saying is you can any lebanese dish so long that you monitor the stuff that goes in them. Just stay away from Ghammeh, even though it's so popular here it's murder for a bodybuilder :P

[DarkHeart911]

Hey Alcastive, I read that you took Animal Cuts, I know i asked the question before about it but can you give more details on what you experienced when you were on it ?? like were there any unwanted side effects, and did the results last after you stopped taking it ?? any detailed information will be helpful.

[Alcastive]

Hey Alcastive, I read that you took Animal Cuts, I know i asked the question before about it but can you give more details on what you experienced when you were on it ?? like were there any unwanted side effects, and did the results last after you stopped taking it ?? any detailed information will be helpful.

Sure man, ok first of all i made a huge mistake by understanding Animal cut as a fat loss product only and not a pre workout, so i took 1 cup of caffeine in the morning after taking 1 pack on an empty stomach and i took DS Craze with cuts for the first 2 days i had a huge headache and i was about to blackout then read the lablel carefully i understood that you shouldn't mix it with any stimulants not even coffee or any kind of caffeine because it will put you down. 2 packs a day 18 pills 1 on empty stomach and another 30 mins befre your workout session (or 6 hours later than your first pack) the results i lost 10 kg in just 10 days but i also lost too much muscle mass i should take out the diuretic pills, the 2 blue pills don't take them they will not preserve your muscles as said on the tube label.

Good luck dude.

[JulienBeirut]

Hello,
Please help
I am looking for a shop in Beirut where I can buy standard weight plates but by the unit.
Thanks!
Julien

[Alcastive]

Hello,
Please help
I am looking for a shop in Beirut where I can buy standard weight plates but by the unit.
Thanks!
Julien

When i was working out at home i bought my weight plates from Bourj Hamoud from Rafi Sport, they gave me 1kg for 2$ cheaper by 1$ from other stores.

[Alcastive]

Tell us what is your workout routine ? and what supplements are you taking, yalla i'll start

Everday i do 30 mins cardio in the morning on empty stomach (except Sunday)

Monday

Chest / Bi / ABS

Tuesday

Legs / Back

Wednesday Off

Thursday

Shoulders / Tri / Trapeze

Friday

Chest / Bi / ABS


Supplements

L- Carnitine in the morning before cardio on empty stomach

Animal Pak with breakfast

ON Fish Oil with every meal

Animal Test with Lunch

L- Carnitine & DS Craze Pre workout

ON Whey + ON Creatine Post workout.

[JulienBeirut]

[QUOTE=Alcastive;922155423]Tell us what is your workout routine ? and what supplements are you taking, yalla i'll start

[QUOTE=Alcastive;922155423]Tell us what is your workout routine ? and what supplements are you taking, yalla i'll start

Rafi Sport. Exactly the kind of info i was hoping for. Merci ktir Alcastive!!!

concerning my workout and diet, well i might be off topic here.
See, i used and abused of supplements that I was taking along with a proper free weight program at a gym (the late Nautilus down town)
and it did help alot.
But now, few years passed (i m 34) and i have a complete different approach.
Basicaly i only do bodyweight and paleo diet. At home.
and it is working super fine. I will not upload a photo here but believe me, it is really doing the job.

The plates are needed to go into a weighted vest i just got, to do my push up/pull up/chin up/squats... routine.
I alternate on the other days with a tabata protocol on a home bike. takes 4 min and you'r done. There s even a free iphone app to bip for you.
As for the supplement, i coud only advise GOMAD. It DOES WORK to gain mass - and a bit of fat.
A few sites I used:
simplelift.net
7weekstofitness. Free membership to get to the programs. This is what i've been following lately.
stronglifts.com/gomad-milk-squats-gallon-gain-weight/
and to melt your fat in no time: insanity from beachbody is the best i could ever advise. But any other HIIT program will do.

as for the diet i do strict paleo about 4 days a week, so i can drink/eat all i want on week ends. check the simplelift diet, they simplified it very well.

My best friend is my pull up bar!
Hope this was of any interest.
Thanks for Rafi sport,
Julien

[Alcastive]

Hey Julien great stuff man, because it's hard to work at home and get results i had my own home gym in my basement i had a Multigym machine, Chest Bench and a Treadmill but the results were not that good, so i end up in going to a gym. Stronglift is a good website i know it. You can also buy a barbell weighted like 7 kilos (not the big one) for like 25,000 LL could be less from Rafi. Anyway i will be searching for paleo diet because i also do 4 days a week workout and i want to eat cheat food during the weekend :P

I know a good iPhone application i always recommend it's called Jefit, is it this one you are talking about ?

[DarkHeart911]

I do Cardio everyday after my weight lifting session, it varies from 30 minutes to 60 minutes depends on how much time is left, I normally workout a total of 2 hours sometimes less, never over 2 hours.

Monday: Chest and Biceps + MMA Class (As cardio)
Tuesday: Legs + Abs
Wednesday: Forearms + Calves + Abs
Thursday: Back + Triceps
Friday: Shoulders + Abs
Saturday: Forearms + Calves +Abs
Sunday: Off

Supplements(Currently):
Opti-Men and ON CLA 3 times daily with meal
ON Essential Amino energy Pre-Workout
ON 100% Gold Why Post workout

Supplements(Going to start on next month)
Animal Pak
Animal Flex
Animal Cuts
ON 100% Gold Whey protein

And Jefit is awesome i always track every thing i do on it

[Alcastive]

I do Cardio everyday after my weight lifting session, it varies from 30 minutes to 60 minutes depends on how much time is left, I normally workout a total of 2 hours sometimes less, never over 2 hours.

Monday: Chest and Biceps + MMA Class (As cardio)
Tuesday: Legs + Abs
Wednesday: Forearms + Calves + Abs
Thursday: Back + Triceps
Friday: Shoulders + Abs
Saturday: Forearms + Calves +Abs
Sunday: Off

Supplements(Currently):
Opti-Men and ON CLA 3 times daily with meal
ON Essential Amino energy Pre-Workout
ON 100% Gold Why Post workout

Supplements(Going to start on next month)
Animal Pak
Animal Flex
Animal Cuts
ON 100% Gold Whey protein

And Jefit is awesome i always track every thing i do on it

Can you please tell me about the MMA Class ? is it hard to train, learn ? i am interested and where plus the price, are you in for a long time and do you see improvements ? is it only one session per week ?

You are working out 6 straight days with no rest in between jeez dude i wanted to do 5 straight days and it wasn't recommended but i do 6 exercises (4 for arms) don't you feel exhausted the second day ?

I want to tell you about Animal Cuts you're gonna love it! and you will see good results if you keep your cardio on and take 2 packs per day as recommended.

[DarkHeart911]

Can you please tell me about the MMA Class ? is it hard to train, learn ? i am interested and where plus the price, are you in for a long time and do you see improvements ? is it only one session per week ?

You are working out 6 straight days with no rest in between jeez dude i wanted to do 5 straight days and it wasn't recommended but i do 6 exercises (4 for arms) don't you feel exhausted the second day ?

I want to tell you about Animal Cuts you're gonna love it! and you will see good results if you keep your cardio on and take 2 packs per day as recommended.

MMA is basically all martial arts types jam packed into one, where you use the different techniques and incorporate them into combos. MMA is a bit difficult to learn depending on the person if you are a fast learner than you're okay if not it's gonna take a little while so don't get fustrated, there are some techniques that are easy, intermediate and advanced. Basically you have 2 elements the stand up and the ground game. Stand up like Boxing is relatively easy to learn, then intermediate like kickboxing to advanced like Muay-Thai, Ground game like wrestling is intermediate, while incorporating both wrestling and Jui-Jitsu is hard. Currently I am training in Fitness Zon Baabda it's all in one package I pay 150$ a month but i have access to everything swimming pool and classes and of course the gym area. Sessions depend on where you train. I would highly HIGHLY!!! recommend you go to the Buddha Gym in Adma since it's relatively near you and it is by far the best MMA academy in Lebanon multiple champions came out of that gym. [2 years experience MMA, 4 years Muay-Thai ]

As for working out 6 times a week no i don't really feel tired the next day to be honest, I feel soar as Shiat :P but never tired , I don't over train one muscle group as you can see i try to separate each muscle group, while I'm working out one muscle I am resting the one i used yesterday by not training it and i usually do sets depending on how good of a "pump" I get, if I don't feel any I add sets or add weight to stimulate the muscle more. Plus i try to sleep 7 to 9 hours a day, I usually take a power nap in the afternoon before I hit the Gym.

Sorry for the long post hope this helped

[Kadisha]

Monday: Chest and Biceps + MMA Class (As cardio)
Tuesday: Legs + Abs
Wednesday: Forearms + Calves + Abs
Thursday: Back + Triceps
Friday: Shoulders + Abs
Saturday: Forearms + Calves +Abs
Sunday: Off

Supplements(Currently):
Opti-Men and ON CLA 3 times daily with meal
ON Essential Amino energy Pre-Workout
ON 100% Gold Why Post workout

Supplements(Going to start on next month)
Animal Pak
Animal Flex
Animal Cuts
ON 100% Gold Whey protein

And Jefit is awesome i always track every thing i do on it

Two things man, and take it as you please since it's unsolicited advice.

1. You do way too much Abs. If you concentrate on lifts that strengthen your core you'll get much more out of it than doing abs 4 times a week. Your Abs are muscles like any other part of your body. You wouldn't bench 4 times a week would you?

2. I hope your post-workout shake is because it fits your macros and not because you think you need it directly after.

[DarkHeart911]

Two things man, and take it as you please since it's unsolicited advice.

1. You do way too much Abs. If you concentrate on lifts that strengthen your core you'll get much more out of it than doing abs 4 times a week. Your Abs are muscles like any other part of your body. You wouldn't bench 4 times a week would you?

2. I hope your post-workout shake is because it fits your macros and not because you think you need it directly after.

Yeah your probably right about doing abs 4 times a week, i'll cut back to just twice a week. But i didn't understand the second advice what do you mean by it ?

[Alcastive]

MMA is basically all martial arts types jam packed into one, where you use the different techniques and incorporate them into combos. MMA is a bit difficult to learn depending on the person if you are a fast learner than you're okay if not it's gonna take a little while so don't get fustrated, there are some techniques that are easy, intermediate and advanced. Basically you have 2 elements the stand up and the ground game. Stand up like Boxing is relatively easy to learn, then intermediate like kickboxing to advanced like Muay-Thai, Ground game like wrestling is intermediate, while incorporating both wrestling and Jui-Jitsu is hard. Currently I am training in Fitness Zon Baabda it's all in one package I pay 150$ a month but i have access to everything swimming pool and classes and of course the gym area. Sessions depend on where you train. I would highly HIGHLY!!! recommend you go to the Buddha Gym in Adma since it's relatively near you and it is by far the best MMA academy in Lebanon multiple champions came out of that gym. [2 years experience MMA, 4 years Muay-Thai ]

As for working out 6 times a week no i don't really feel tired the next day to be honest, I feel soar as Shiat :P but never tired , I don't over train one muscle group as you can see i try to separate each muscle group, while I'm working out one muscle I am resting the one i used yesterday by not training it and i usually do sets depending on how good of a "pump" I get, if I don't feel any I add sets or add weight to stimulate the muscle more. Plus i try to sleep 7 to 9 hours a day, I usually take a power nap in the afternoon before I hit the Gym.

Sorry for the long post hope this helped

Oh man thanks a lot for MMA i like the boxing one (standing) i might consider it thanks for referring to a club nearby that have this session. Your workout is great keep it up and results will be shown soon

I sleep as well in the afternoon you see taking Pre like DS keep me awake at least at 1 am i sleep till 8 am but i also sleep from 1 to 2 hour in the afternoon.

We have common things in our workout days cool, btw if you want to buy animal cuts pack it with L-Carnitine i bought a tube of Beverly International Quadracarn, i take 6 tablets per day it last for 20 days and it costs 30$ so cheap at bb.com i am going to buy another 2 tubes. the V form is starting to show on my body which is f*king great

[Alcastive]

Yeah your probably right about doing abs 4 times a week, i'll cut back to just twice a week. But i didn't understand the second advice what do you mean by it ?

The second advice was, if you calculate your daily calories intake which we most don't if you have workout diet regime. some ppl eat 5 to 7 times a day divided into small meals they must eat more or 3000 calories as i heard for bulking, i don't do that i don't have time to eat that much so i eat protein food that have good amount of calories into 3 meals.

i agree with what Kadisha don't overtrain your abs i workout mine 3 times a week but i do 1 day abs + sides the last 2 days i do one day abs the other sides and only about 4 to 5 exercises, some ppl do like 200 crunches and 300 situps wtf i don't believe that this will help. cutting is the best way to show ur abs with some good abs sides exercises.

[elmariachii]

Sup guise, cant believe ive been 4+ years and haven't checked this thread.

BTW buy your supps from bb.com since you are sure it's genuine. Regardless the price.

Visiting lebanon in september, can't wait!!!!!!!


btw, ana bil s3oodiyeh and supps here are even more expensive than lebanon, and there is no tax

[Alcastive]

Sup guise, cant believe ive been 4+ years and haven't checked this thread.

BTW buy your supps from bb.com since you are sure it's genuine. Regardless the price.

Visiting lebanon in september, can't wait!!!!!!!


btw, ana bil s3oodiyeh and supps here are even more expensive than lebanon, and there is no tax

Hey man! nice to see you here

I always order from bb.com, i don't trust supp that are in Lebanon they buy the worst tastes ever with cheap prices and expiry date is sometimes about 1 year.

Do bb ship to saudieh ?

here's my last order made today:

Beverly International Quadracarn X 2 tubes

Top Secret Nutrition Cardio Igniter, Fruit Punch, 2 Servings - Sample

Optimum Opti-Men, 180 Tablets

Optimum Fish Oil Softgels, 200 Softgels

Bodybuilding.com Accessories SmartShake Lite, Bodybuilding.com Blue, 20 Oz.

Bodybuilding.com Accessories Compact Shower Towel, White, 2' x 4'

[geo1236]

Two things man, and take it as you please since it's unsolicited advice.

1. You do way too much Abs. If you concentrate on lifts that strengthen your core you'll get much more out of it than doing abs 4 times a week. Your Abs are muscles like any other part of your body. You wouldn't bench 4 times a week would you?

2. I hope your post-workout shake is because it fits your macros and not because you think you need it directly after.

^^ this guy knows what his talking about.
R u lebanese?

[Kadisha]

Yeah your probably right about doing abs 4 times a week, i'll cut back to just twice a week. But i didn't understand the second advice what do you mean by it ?

Well man. It's pretty simple. I'm not going to rehash what Alcastive said although I don't agree with his diet but if it works for him then it works.

Anyway my point is that I know supplements in Lebanon are a ripoff, and even if you order the stuff from BB it's still expensive. Protein is protien at the end of the day whether it comes from a shake or a steak. If you can get enough protein from food then you don't need the protein powder.

If you need me to explain the macro concept in more depth I'll gladly do so.

[Kadisha]

^^ this guy knows what his talking about.
R u lebanese?

Yep

Been in the US for seven years though. Supplement access galore.

[Kadisha]

!!


btw, ana bil s3oodiyeh and supps here are even more expensive than lebanon, and there is no tax

My reaction

[Kadisha]

Way too many consecutive posts for me, probably cause it's 7:30pm here, and it's party time in Lebanon.

Anyway it would be awesome to keep this thread alive. I think it'll give valuable information and networking opportunities for the guys in Lebanon. Doesn't have to be strictly about working out, although my example is.

Next summer I'm going to be visiting Lebanon, and want to know where I can find an Olympic Lifting platform there. If it's too far/too expensive I'll probably just do some bodybuilding and bulk. No way am I going to be on a diet when I'm there

[elmariachii]

Hey man! nice to see you here

I always order from bb.com, i don't trust supp that are in Lebanon they buy the worst tastes ever with cheap prices and expiry date is sometimes about 1 year.

Do bb ship to saudieh ?

here's my last order made today:

Beverly International Quadracarn X 2 tubes

Top Secret Nutrition Cardio Igniter, Fruit Punch, 2 Servings - Sample

Optimum Opti-Men, 180 Tablets

Optimum Fish Oil Softgels, 200 Softgels

Bodybuilding.com Accessories SmartShake Lite, Bodybuilding.com Blue, 20 Oz.

Bodybuilding.com Accessories Compact Shower Towel, White, 2' x 4'

i found a workaround to cheap shipping, i have friends in the american bases in qatar so when they buy the supps to their base, it's considered as shipment inside the US, so 5$ i think

Bas hala2, im not using any from here, bcz i get everything from my diet (FREE FOOD hone) and i'm a clinical dietitian, so i get free supps samples by the tons, hala2 hene for the patient or medical use, but they can be used for BB goals.

Btw u don;t need to many supps, even any.

just my experience, stick with some basic protein powder and creatine if needed, some fish oil if your diet is lacking in OMega 3, or vitamins.

Besides that, and trust me, no supp is worth the money, you will not see any significant result. You want a drastic change, either consider "going to the dark side" or don't waste your money on useless stuff.

Cheers,

I do Cardio everyday after my weight lifting session, it varies from 30 minutes to 60 minutes depends on how much time is left, I normally workout a total of 2 hours sometimes less, never over 2 hours.

Monday: Chest and Biceps + MMA Class (As cardio)
Tuesday: Legs + Abs
Wednesday: Forearms + Calves + Abs
Thursday: Back + Triceps
Friday: Shoulders + Abs
Saturday: Forearms + Calves +Abs
Sunday: Off

Supplements(Currently):
Opti-Men and ON CLA 3 times daily with meal
ON Essential Amino energy Pre-Workout
ON 100% Gold Why Post workout

Supplements(Going to start on next month)
Animal Pak
Animal Flex
Animal Cuts
ON 100% Gold Whey protein

And Jefit is awesome i always track every thing i do on it

same advice as before, reduce your ab work, and focus only on working them with weights, once or twice MAXX.

PS: SAVE your money from the animal pak and flex... and go buy some chicken breasts or fish fillet and eat !!!