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  1. #121
    LHLS KREW samp14's Avatar
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    Originally Posted by Flabulously View Post
    Hi all,
    I'm doing well with my diet and exercise, and I just started taking supplements (glutamine, CoQ-10, and carnitine). I'm eating three meals and three snacks (maxing out at 1400-1500 cals), with my last snack (a protein shake) right after my last fitness class at 8:30pm. I go to bed around 10:30 and my stomach is growling. So I get up and have a couple of hard boiled eggs, a complex carb and a full glass of water. I lay back down and I still feel hungry. Sometimes I tough it out, but often I'm getting back up to eat. I know I shouldn't be eating this late. I'm within my calorie range. When I adjust my intake and eat in the 1600+ range, I gain. What's going on? What is everyone else eating as their last meal? Any suggestions are helpful. Thanks!
    try making that shake after your class a real meal with something more sticky that will hold over hunger and drink water. also, you might not be having a big enough breakfast/lunch
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  2. #122
    Registered User samurai1620's Avatar
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    So i need help im gonna start a program from here and need an idea of meals if any of you can post your average meals not i dont just want sandwiches and pasta need help setting up my calorie and protien intake im trying to get bigger im 6'2 223 or if you guys can point me to the right forum
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  3. #123
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    Really helpful. Thanks!! But I would also add up Spring water to the list as it has a great health benefits over other other water sources.


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  4. #124
    Registered User BasementBaller's Avatar
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    good stuff
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  5. #125
    Registered User bokarild's Avatar
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    thanks!!!it's really useful and I need it now
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  6. #126
    Registered User Adesha's Avatar
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    Originally Posted by samurai1620 View Post
    So i need help im gonna start a program from here and need an idea of meals if any of you can post your average meals not i dont just want sandwiches and pasta need help setting up my calorie and protien intake im trying to get bigger im 6'2 223 or if you guys can point me to the right forum
    You have just eat healthy foods... like fish,meat,chicken,vegetables,fruits.. mostly i eat Chicken breast with rice or spagetti.. you have to eat more than 6 time a day...
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  7. #127
    Registered User MikeGlover's Avatar
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    Hey can I get some of your guys' input please? Long story short I stopped working out and became a lazy piece of **** and gained 20 lbs. I really want to drop those 20 lbs now and also shape my abs in the process. Any advice/info/facts? Like certain really fat foods NOT to eat, perfect exercises, etc... Thanks for any help I get.
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  8. #128
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    Interesting thread, but how I can manage my meals when most of the day will work and what is best to eat during that hours ?
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  9. #129
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    bump
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  10. #130
    Its ok, Im a Limo driver! ShackledOrphan's Avatar
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    Thanks OP for the links!
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  11. #131
    Registered User Xiantium's Avatar
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    This thread... Taught me so much even after working out for over 6 years and listening to all the BRO-SCIENCE CRAP!!! I love this stuff. I have seen a lot of gains but my god they could have come easier if I had known this.
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  12. #132
    Registered User ATD111's Avatar
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    Good Stuff
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  13. #133
    Registered User GrindKat's Avatar
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    Great Thread!!
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  14. #134
    Registered User maduggers's Avatar
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    maintenance calories?

    Some lads on here talking bout essential marco calories and then allowance calories what does that mean?
    I'm planning to bulk

    stats 5 9f, 165lbs......daily maintenance calories 2800 (active every day) so to bulk i need 3080 cal but where does this talk bout allowance calories and essential macro calories come into play????

    Is my maintenance cals my essential cals?? confused
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  15. #135
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    Really good thread! I've been lurking this forum for years, and just wanted to say how much this thread has helped me learn nutrition properly, and how to combine it with a workout program that really helps!
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  16. #136
    Registered User highlife817's Avatar
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    Plz help

    After working out I drink a protin isolate shake then before I go to sleep I drink a mass gainer shake latley I have thrown up 2-5min after I drink the mass gainer shake. Should I try to switch drinking my MG shake in the morning or just quit drinking MG shake. I'm currently drinking ON gold standerd isolate and UN muscle juice revolution 2600 as a mass gainer my goal is to gain muscle
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  17. #137
    Registered User RalphMatrix's Avatar
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    I need help with portion size for food. I am going for muscle gains but not sure how much i should eat? For example white rice,how many cups?
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  18. #138
    Registered User CrownJoJo's Avatar
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    Interesting. Started reading some of the threads and looking more into all of this. I'm honestly fairly new to this stuff so this helps me.

    Thanks for the advice! Will definitely read more!
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  19. #139
    Registered User mmaiya's Avatar
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    bookmarked!
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  20. #140
    Registered User o111's Avatar
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    I am new to this forum and I would be grateful your help.
    I am an ectomorph, 27 years, 195 cm high and weigh 85 kg.

    I have been trying to gain weight (muscle of course) but all i get is fat around my waist. Everytime I get it I take a break from eating to lose a few kilos, so I am stuck and still fairly thin. I exercise regularly half an hour to 1 hour a day (around 7pm - mainly for 6-pack, chest and arms) and from what I found, the problem lies in my food. So far I have been eating everything, so I decided to switch to healthier foods last week. I am especially fond of Oats (13,5% protein, 59% CH), which i mix with protein powder in low fat milk. I like the taste and have been eating it 3 times a day. Due to my job, I don't have the time for a lot of cooking so I prefer simple foods. What would you recommend?

    Thank you.
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  21. #141
    Registered User Foambob's Avatar
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    Nutritional advice and plans

    All my advice was off my personal trainer and was all face to face and worked out to the last macro. He does it online too at musclepuss.moonfruit.com and I think it's all free if anyone needs help xx
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  22. #142
    Omega Level RyouBakua's Avatar
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    quick question so ill try to make it brief

    talked to a few trainers and the "bodybuilder" ones always get this weird look on their face when i suggest a 500 cal deficit for beginners to drop a few pounds

    they always say "thats way too low man, i would have them eat 3000-4000 calories to lose weight!"





    now, ive noticed a few of them saying this.

    where is this advice coming from?


    my guess is they are raising calories by a ton and then recommending a lot of cardio as well to burn it off
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  23. #143
    LIVING determined4000's Avatar
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    Originally Posted by RyouBakua View Post
    quick question so ill try to make it brief

    talked to a few trainers and the "bodybuilder" ones always get this weird look on their face when i suggest a 500 cal deficit for beginners to drop a few pounds

    they always say "thats way too low man, i would have them eat 3000-4000 calories to lose weight!"





    now, ive noticed a few of them saying this.

    where is this advice coming from?


    my guess is they are raising calories by a ton and then recommending a lot of cardio as well to burn it off
    well actually you didnt end up asking a question
    But
    my thoughts
    1. 10-20% deficit not an absolute calorie amount is better gauge
    ex. a 120lb woman with half the maintenance of a 240 lb guy should not have the same total cal deficit
    2. Why do you bother to listen to those type of people who clearly have no idea what they are talking about
    Founder of MMDELAD
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  24. #144
    Omega Level RyouBakua's Avatar
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    Originally Posted by determined4000 View Post
    well actually you didnt end up asking a question
    But
    my thoughts
    1. 10-20% deficit not an absolute calorie amount is better gauge
    ex. a 120lb woman with half the maintenance of a 240 lb guy should not have the same total cal deficit
    2. Why do you bother to listen to those type of people who clearly have no idea what they are talking about

    2. im not influenced by these people. im just curious why theyre suggesting what theyre suggesting
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  25. #145
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    Probably a lot of beginners are reading this thread. If you already know the basics about nutrition you can start cooking healthy meals. In this community you´ll find lot´s of meals with nutrition facts which are easy to cook:
    facebook.com/HealthyFitnessNutrition

    Have fun!
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  26. #146
    Registered User hyper878's Avatar
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    o.o
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  27. #147
    Registered User Psychophysique's Avatar
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    Thank you !
    Nice post for beginners !
    #YOLO - (You only lift once) If you do it the wrong way ;)
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  28. #148
    Registered User Ven0mUnleashed's Avatar
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    What are your opinions on complex carbs after 6pm and supposedly increased fat gai?. Personally I don't believe it but I wanted other people's opinions
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  29. #149
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    good info
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  30. #150
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    Originally Posted by EomBomb View Post
    nice thread, bookmarked.

    i need help with this
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