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  1. #181
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    Originally Posted by DarkHeart911 View Post
    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...
    hey man i was checking this page and just saw the yohimbe thing that i heard gr8 things about it!
    But i donno where to find it, looking forward to try it since iam not a big fan of those pre workout supps full of crap.
    so plz can u give your review?? and i also heard there is different stuff of yohimbe, like yohimbe bark or yohimbine extract... so what do u say ?
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  2. #182
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    Originally Posted by elmariachii View Post
    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,



    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 !!!
    Gr8 advices man! sounds like u have ton of experience )
    can i know what kind of supp samples your getting, anything special ?? :P
    Btw strong signature
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  3. #183
    Leaving Humanity Behind. geo1236's Avatar
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    Originally Posted by Kadisha View Post
    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
    haha just enjoy your holiday next summer in lebanon ! it's gonna be a hell of a dirty bulk thought:P
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  4. #184
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by geo1236 View Post
    haha just enjoy your holiday next summer in lebanon ! it's gonna be a hell of a dirty bulk thought:P
    Wouldn't have it any other way!

    PS: A good pre-workout is full of very useful stuff. Ever been able to try WF or Craze?
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  5. #185
    Registered User Fitnessandall's Avatar
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    Originally Posted by Alcastive View Post
    Hey man, nice to meet you. Men wein men lebnen ?
    ana men lebnen guys, nice to meet you all
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  6. #186
    Registered User Fitnessandall's Avatar
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    Originally Posted by geo1236 View Post
    Man protein is protein whatever it is from powder or whole food sources.
    pro complex doesn't contain magic ingridients for muscle growth it's just a protein powder like many others.
    i just use protein powder in form of casein in some cases when i crave chocolate or something sweet since casein is most appreciated for puddings and it boosts my protein intake for the day in the same time
    And for more info about protein powders and if its worth its price look for how much servings there is in the whole container and multiply this number by the grams of protein in each serving so it gives you how much grams of protein there is in the whole container.
    i think there is not a big difference between ON casein and ON pro complex.
    maybe pro complex have a stronger bcaa profile.
    I need to gain weight too, the only thing you'll ever need is pro complex gainer. It is the best around
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  7. #187
    Registered User Fitnessandall's Avatar
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    Originally Posted by DarkHeart911 View Post
    Hey Guys does anyone know anything or has anyone ever tried Universal Animal Cuts and Animal Stak ? was thinking of buying the stack but i dunno whether if i should. Any help would be appreciated.
    man el stak lal bulking mish cutting
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  8. #188
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by elmariachii View Post
    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,



    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 !!!
    I agree with you 100%, i always have steak and chicken breasts in the fridge when i don't eat enough cooked food protein i eat a steak or chicken after my meal.

    Talking about supplement i know there's no magic pill they help a little i take a full cover up from supplements, my friends got sick of waiting to get real results and start to take Tren, i don't want to reach this stage and do dirty cycles, but i also want to see results personally i don't care if i have 6 abs, all i care is about good muscles (not too huge) form and power.

    Thanks for your advices i want to rep you but "You must spread some Reputation around before giving it to elmariachii again."
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  9. #189
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by Kadisha View Post
    Wouldn't have it any other way!

    PS: A good pre-workout is full of very useful stuff. Ever been able to try WF or Craze?
    I am on DS best pre workout ever! i still have a tube and half i cycled off for 4 weeks and now i am back too bad it's not available in Lebanon for ppl to try it.
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  10. #190
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by Fitnessandall View Post
    I need to gain weight too, the only thing you'll ever need is pro complex gainer. It is the best around
    WRONG

    Don't give people ****ty advice bro. First of all, it's overpriced, and with a crappy price/serving ratio. Second of all, it's an ON product and they can go to hell. Third, the only thing you'll ever need is FOOD to gain weight.

    Originally Posted by Alcastive View Post
    I am on DS best pre workout ever! i still have a tube and half i cycled off for 4 weeks and now i am back too bad it's not available in Lebanon for ppl to try it.
    We should start an exclusive dealership in the ME for DS. You know get on the bandwagon
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  11. #191
    Veni Vidi Vici Alcastive's Avatar
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    Originally Posted by Kadisha View Post
    WRONG

    Don't give people ****ty advice bro. First of all, it's overpriced, and with a crappy price/serving ratio. Second of all, it's an ON product and they can go to hell. Third, the only thing you'll ever need is FOOD to gain weight.
    Can you please explain how can he eat around 3000 calories per day without increasing bodyfat ? if he can't have a 6 meal day diet program i was searching for high calories proteins and i found that ON Serious Mass is the ultimate it has 1200 calories in 2 serving scoop which is great but i didn't try it i am going to stick with my whey, anyway i think weight gainer can play a good part without the need to increase your daily food consumption.

    I don't have good ideas about gainers but the main purpose is to help u grow big if you can't eat much.
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  12. #192
    Registered User DarkHeart911's Avatar
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    Of course food is the best way to go for whatever goal you have in mind eating more to bulk up and eating less to cut up, but when you don't have the time to cook and prepare your meals, which is my case, and if technically you have to eat 5 meals a day you kind of need the extra supplements. Don't get me wrong the best way to get your nutrients is through food, but supplements like multi-vitamins can help with that. At least that's what I believe.

    And concerning the 4x a week ab workout I only did this because I saw that a lot of people train their ab muscles on every workout day, so I thought what the hell why not train them as such, well now I know better and will only train them twice a week, 3 times tops. Thanks for the advice

    I got the bodybuilding.com Yohimbe but it was discontinued which kind of made me worry so i didn't take it, so Geo i really have no idea what it does :P

    I believe that weight gainers can help. ONs Serious Mass, I hear is great, my cousin was very skinny, he grew when he started working out but very slowly, when he started using it he had some good muscle gains in a descent period of time, so it can help if you're trying to bulk up, certainly wouldn't hurt.
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  13. #193
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by Alcastive View Post
    Can you please explain how can he eat around 3000 calories per day without increasing bodyfat ? if he can't have a 6 meal day diet program
    Check this out.

    Pre, During, & Postworkout Nutrition

    You can eat once a day if you really like. Won't make a difference with a few exceptions of course, for example if you're an endurance athlete etc..


    i was searching for high calories proteins and i found that ON Serious Mass is the ultimate it has 1200 calories in 2 serving scoop which is great but i didn't try it i am going to stick with my whey, anyway i think weight gainer can play a good part without the need to increase your daily food consumption.
    He wasn't referring to a weight gainer. He was talking about Hydro Whey, which doesn't come even close.



    40 servings for $60 and crappy tasting protein. No thank you very much.

    I don't have good ideas about gainers but the main purpose is to help u grow big if you can't eat much.
    I'm kind of confused here. Are you talking about bodyrecomposition? As in gain muscle without gaining fat? If that's the case then tough luck bro. It's going to be really hard to do that. That's why a lot of people bulk for a few months on a slight caloric surplus, and then cut for a month, but that's in no way strict protocol.

    You can slam 3000 calories in easily if you rely on fats. 1/4cup of nuts contains 200 calories on average. You probably eat 8 times that amount on a Sunday lunch mezza. 1/4cup is nothing. If you don't like eating nuts straight up you've got peanut butter, almond butter (really really easy to make at home).

    Oils such as olive oil. 2tbsp is 200 calories.
    Tahini, high fat, not sure about calories though but I'm guessing it's still in the nuts caloric range since it's made from sesame.
    Fatty cuts of meat. Sejo2, bacon... Full-fat yogurt, milk, and Labneh. Cheese...full fat.

    As you can see if you know what foods to pick, and you've got the time weight gainer is pointless. The only time I'd suggest some one to take weight gainer is if they don't have the time to sit down for a real meal, and I'm not talking about the 6 meals 3 hours apart diet. I'm talking if you don't have time for lunch (not that you really need to eat lunch) etc.. especially since it's not cheap at all.

    I personally rely on protein powder because it's good value for me. I can buy 5lbs of Trutein for $50. That's 67 servings for $50. I also need something quick and convenient in the morning since I workout fasted in the morning and then have breakfast at work. Do I really need it though? No not really. I can substitute a piece of steak for the protein powder. But 1. It's not as tasty in the morning since I have a sweet tooth, and 2. cheaper on the wallet. 3. Quick and convenient.
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  14. #194
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by DarkHeart911 View Post
    Of course food is the best way to go for whatever goal you have in mind eating more to bulk up and eating less to cut up, but when you don't have the time to cook and prepare your meals, which is my case, and if technically you have to eat 5 meals a day you kind of need the extra supplements. Don't get me wrong the best way to get your nutrients is through food, but supplements like multi-vitamins can help with that. At least that's what I believe.
    Read the link I gave Alcastive. But yeah multi-vitamins and fishoil can help plug holes in your micronutrient intake. Creatine is one thing for example that has been proven to help gains, and best of all it's cheap. Protein powder is marketed as the end all be all of gaining muscle, but that's all it is. Marketing. You don't need it, and neither do you need Casein before you go to bed to stop you from being "catabolic".

    And concerning the 4x a week ab workout I only did this because I saw that a lot of people train their ab muscles on every workout day, so I thought what the hell why not train them as such, well now I know better and will only train them twice a week, 3 times tops. Thanks for the advice
    Wouldn't even do 3 times bro. Think about it. Would you work your chest 3 times a week? Or shoulders? Same concept applies to the abs. Plus you won't be able to go as hard on back-days and leg days. Your core would still be recovering. Try it out for a little bit, and let us know how it goes. If you're still not convinced then just do what you've been doing.

    I believe that weight gainers can help. ONs Serious Mass, I hear is great, my cousin was very skinny, he grew when he started working out but very slowly, when he started using it he had some good muscle gains in a descent period of time, so it can help if you're trying to bulk up, certainly wouldn't hurt.
    He probably needed more protein/calories in his diet. But hey if gainer is a way for people to get there then so be it. I'm just preaching that having protein is unnecessary to save you guys the money and frustration. I'm not personally against it. I have 5 tubs of protein sitting in my pantry right now
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  15. #195
    Registered User DarkHeart911's Avatar
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    Originally Posted by Kadisha View Post
    Wouldn't even do 3 times bro. Think about it. Would you work your chest 3 times a week? Or shoulders? Same concept applies to the abs. Plus you won't be able to go as hard on back-days and leg days. Your core would still be recovering. Try it out for a little bit, and let us know how it goes. If you're still not convinced then just do what you've been doing.
    I've been doing this routine for about a month and a half, i haven't been feeling anything unusual to be honest, you're absolutely right about training chest 3x a week, but you're abs aren't you're chest they take less time to recover, I will try the 2 times a week, hell it will give me more time to focus on other "stubborn" muscle groups like calves and forearms, plus it will give me more time to do cardio, since i'm trying to lose fat, as well as add more time for my body to recover. Again thanks, I will take any advice anyone will give me, always room to improve and gain knowledge .

    5 tubs of protein ??? nice collection, what brands are they ?? :P
    Last edited by DarkHeart911; 07-29-2012 at 12:26 PM.
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  16. #196
    Veni Vidi Vici Alcastive's Avatar
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    @ Kadisha thank you for the information, you have a good perspective you are right we Lebanese eat lot's of protein food, for example today i didn't had breakfast while on working days i eat 4 white eggs + 1 whole so i had fish at lunch and bacon, cheese and lot's of meza's at night ya3neh in just 2 meals i had a good amount of protein without even taking my whey shake. Nutrition is important i always try to figure out my protein daily intake my calculation is 1.8 grams of protein for 1kg so i need around 117 grams of protein daily.

    Thanks for the link.
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  17. #197
    Alfalfa Male Kadisha's Avatar
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    [QUOTE=DarkHeart911;923700003]I've been doing this routine for about a month and a half, i haven't been feeling anything unusual to be honest, you're absolutely right about training chest 3x a week, but you're abs aren't you're chest they take less time to recover, I will try the 2 times a week, hell it will give me more time to focus on other "stubborn" muscle groups like calves and forearms, plus it will give me more time to do cardio, since i'm trying to lose fat, as well as add more time for my body to recover. Again thanks, I will take any advice anyone will give me, always room to improve and gain knowledge . [quote]

    Glad to help man. That's why we hang around these forums, and chill in the Lebanese people thread haha

    5 tubs of protein ??? nice collection, what brands are they ?? :P


    I lied I've got 4 right now....kind of . Trutein Cinnabun and Chocolate Covered Banana. Top Secret Nutrition Vanilla, and Dymatize Casein CnC.

    BB.com messed up my last order. I got the Buy one Get one free offer for White Flood. They ended up sending me only one. Contacted customer service they sent me the missing WF tub using 2nd day shipping. Then I asked for some samples of their inhouse product line. They gave me $50 store credit. Awesome customer service. So now I'm going to end up with 6 haha BB Vanilla Whey and BB Chocolate Casein.
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    Originally Posted by Alcastive View Post
    @ Kadisha thank you for the information, you have a good perspective you are right we Lebanese eat lot's of protein food, for example today i didn't had breakfast while on working days i eat 4 white eggs + 1 whole so i had fish at lunch and bacon, cheese and lot's of meza's at night ya3neh in just 2 meals i had a good amount of protein without even taking my whey shake. Nutrition is important i always try to figure out my protein daily intake my calculation is 1.8 grams of protein for 1kg so i need around 117 grams of protein daily.

    Thanks for the link.
    No problem man. You're doing it right. Whatever you're doing at least make sure you're getting enough protein. There's a saying in the athletic world here. Abs are made in the kitchen.

    Anyway if you don't mind me asking, what are your goals right now? Bulking or cutting?
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    hey man hope ur doing great , i have a question 4 u about ur orders, do they come in a good condition ?
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    Originally Posted by DarkHeart911 View Post

    I got the bodybuilding.com Yohimbe but it was discontinued which kind of made me worry so i didn't take it, so Geo i really have no idea what it
    Y it was discontinued?? Do u have any closed tub of them left i can buy it from u?
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    Originally Posted by Kadisha View Post
    Wouldn't have it any other way!

    PS: A good pre-workout is full of very useful stuff. Ever been able to try WF or Craze?
    no i didnt try neither of this 2 products. I used to take jack3d 3 scoops :/ the whole tub only last me 3 weeks. And all other stuff that i tried are useless like(no xplode, neurocore, animal rage, no shotgun) so iam looking now for pure ingridients like arginine, beta alanine, yohimbine and ofcourse caffein.
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  22. #202
    MISC RD elmariachii's Avatar
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    tol3o ktar l lebnenieh hone :P

    Anyways, i couldn't quote the above posts, so i'll just say it here.

    If you wanna create a ~3000 Calorie bulking diet, without relying on supps, i'll give you a simple breakdown of what i used to eat (lebanese way 7ata ma
    t2oolo sa3be)
    Btw, yes i used to take the food with me to university or work during my bulking days, since i had to stay away for a while.
    PS: if you missed a meal or changed the items once in a while, it's not the end of the world, just try following the outline below

    Sample diet
    --------------------

    Meal 1 - BF- 7 Am

    1 cup of milk (120 Cal)
    12 pieces of almonds (100 Cal)
    low fat labnah sandwich with 3 teaspoon olive oil (noss rgif khebez asmar) with Vegetables. (300 Cal)

    Total 520 Cal Protein ~20g



    Meal 2 -BF- 9:30 Am

    4 Boiled eggs (200 Cal)
    2 serving of whole wheat bread (160 Cal)
    1 fruit (80 Cal)

    Total 440 Cal Protein ~30g

    Meal 3- 01:00 Pm

    150g Chicken breast or fish (tuna, fish fillet, sardines..) (200 Cal)
    1 bowel of white rice or macaroni ( 240 Cal)
    Salad with added oil (100 Cal)
    1 Fruit (80 Cal)
    1 yogurt or laban (120 Cal)

    Total 740 Protein ~45g


    Meal 4 - 4:30 Pm

    2 Tablespoon peanut butter (200 Cal)
    1 banana (120 Cal)
    Whole wheat Bread (80 Cal)

    Total 400 Protein ~11g


    Meal 5 - Dinner 8:00 Pm

    150g Chicken breast or fish (tuna, fish fillet, sardines..) (200 Cal)
    1 bowel of white rice or macaroni ( 240 Cal)
    Salad with added oil (100 Cal)
    1 Fruit (80 Cal)
    1 yogurt or laban (120 Cal)

    Total 740 Protein ~45g


    Meal 6 - Before bed

    1 cup of milk (120 Cal)
    Corn flakes or almonds or cashew nuts. (100 cal)

    220 Cal Protein ~10g


    Total calories ~3060
    Total Protein ~161g


    Use this diet, and change around whatever you like but keeping the same exchanges, and you will get a good bulkind diet out of it.
    If you need some in depth explanations, i'm always ready.

    Cheers, remember it's a journey, not a sprint
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  23. #203
    Veni Vidi Vici Alcastive's Avatar
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    @ Kadisha, Wow and i thought i take too many sups :P nice collection btw why did you choose Trutein and not the original whey what's about it ? i was 79 kg when i started bodybuilding 7 months ago i reached 75 kg so i decided to start cutting taking animal cuts with cardio helped me lose 10 kg in just 15 days i am now 64 kg so i started bulking 2 months ago, i won't be cutting any soon but i am continuing doing 30 mins cardio everyday it helps me to be active all day. I am now doing 4 day split routine and i am thinking to change it to 5, but it's going to be 5 straight days (each day a muscle) maybe i will try it for a 2 weeks to see if it's fit me.

    @ elmariachii Great diet ! the only thing that i cannot eat is milk i don't like milk any substitute ? like yogurt maybe.

    @ geo why don't you buy from bb ?

    @ Falmizo i made 6 orders till now from bb, none came opened only last order they opened 1 Chocolate Bar box just to make sure, my guess is that they are very strict about food and chocolate is considered one if you read in the thread you will notice that i didn't recommend to ship your order with DHL.


    Nice to see good numbers of Lebanese ppl here whether in Lebanon or outside
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    Originally Posted by Alcastive View Post
    @ elmariachii Great diet ! the only thing that i cannot eat is milk i don't like milk any substitute ? like yogurt maybe.

    Nice to see good numbers of Lebanese ppl here whether in Lebanon or outside
    of course, by milk feel free to replace with any dairy product. a small tip, if you wanna become better at dieting, start reading labels on the products you buy and compare the caloric contents.

    Btw there are other lebanese that i have met here, probly like me, they haven't seen the thread, el lebneniye btle2iyon mabsootin bil misc section
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  25. #205
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by Alcastive View Post
    @ Kadisha, Wow and i thought i take too many sups :P nice collection btw why did you choose Trutein and not the original whey what's about it ?
    Haha yeah I use protein powder a lot for breakfast since I work out fasted in the morning and have to bring the stuff to work with me. Makes life much easier. Plus I like cooking with it, so I use different flavors (this guy's got a serious sweet tooth), plus I like trying different brands.

    Trutein... ah my favorite. First reason is that it tastes amazing. Haven't been able to find a better tasting protein so far. Second, their ratio isn't propriety so you know what you're getting. They're an honest company. 40% Casein 40% Whey 20% Egg Protein if I'm not mistaken.

    Originally Posted by Alcastive View Post
    i was 79 kg when i started bodybuilding 7 months ago i reached 75 kg so i decided to start cutting taking animal cuts with cardio helped me lose 10 kg in just 15 days i am now 64 kg so i started bulking 2 months ago, i won't be cutting any soon but i am continuing doing 30 mins cardio everyday it helps me to be active all day. I am now doing 4 day split routine and i am thinking to change it to 5, but it's going to be 5 straight days (each day a muscle) maybe i will try it for a 2 weeks to see if it's fit me.
    Seems like you've got a plan bro. Best way to find out is to experiment. Only way you'll know. 2 days of rest is pretty good. Wouldn't worry about the cardio much. As long as you calculate your calorie requirements correctly you should still be able to do cardio and makes gain. I'm personally running 4 times a week. 2 of those days 5 miles plus. As long as you do it right you should be good. Besides cardio is important.

    Originally Posted by elmariachii View Post
    Btw there are other lebanese that i have met here, probly like me, they haven't seen the thread, el lebneniye btle2iyon mabsootin bil misc section
    Maneyik la2an

    Originally Posted by geo1236 View Post
    no i didnt try neither of this 2 products. I used to take jack3d 3 scoops :/ the whole tub only last me 3 weeks. And all other stuff that i tried are useless like(no xplode, neurocore, animal rage, no shotgun) so iam looking now for pure ingridients like arginine, beta alanine, yohimbine and ofcourse caffein.
    3? Damn man. Sounds like you need a stim break. I took a month off stims and now one scoop is good enough to get me going.

    Btw I was meaning to tell you but I can't remember if it was you or some one else that said it. BB.com is introducing new stuff. If it doesn't get good reviews or doesn't sell well they're pulling it off more than likely. If there was a health warning they would have told people since they're required by law in the US, or they'll get sued.
    Last edited by Kadisha; 07-30-2012 at 07:54 AM.
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    @ elmariachii Thanks again i saved this diet and i will start taking it probably at the beginning of winter because you know in summer drinks parties, man every Saturday fi party arguileh w meza w ya black ya green label whiskey it's ruining my week but i want to start a good winter diet heki barkeh la sayfiet el jeyeh bkoun t3awadet 3al diet w bel weekends betsir 3adeh

    btw please tell your Lebanese friends to join this topic

    @ Kadisha I might use Trutein but i think the best use for me would be in the morning with breakfast li2ano fio 40% casein so i would add 1 scoop in the morning and after workout take the original whey, i've got a plan i want to bigger and bigger bass i don't want to do cycles if you know what i mean so mabadeh iy2as i am relying on supplements to help me.


    Jack3D gave me nightmares no wonder why they stop producing it, i was taking 2 scoops and my body used to it in just 2 weeks i reached 3 scoops couldn't sleep, i need only 1 scoop of DS Craze to have a good workout. I took it before 8 weeks and cycled off for 4 weeks now i am going to do 6 weeks on 2 weeks off, bthw WhiteFlood Pre is on sale at bb.com buy one get one free.
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    Originally Posted by elmariachii View Post
    tol3o ktar l lebnenieh hone :P

    Anyways, i couldn't quote the above posts, so i'll just say it here.

    If you wanna create a ~3000 Calorie bulking diet, without relying on supps, i'll give you a simple breakdown of what i used to eat (lebanese way 7ata ma
    t2oolo sa3be)
    Btw, yes i used to take the food with me to university or work during my bulking days, since i had to stay away for a while.
    PS: if you missed a meal or changed the items once in a while, it's not the end of the world, just try following the outline below

    Sample diet
    --------------------

    Meal 1 - BF- 7 Am

    1 cup of milk (120 Cal)
    12 pieces of almonds (100 Cal)
    low fat labnah sandwich with 3 teaspoon olive oil (noss rgif khebez asmar) with Vegetables. (300 Cal)

    Total 520 Cal Protein ~20g



    Meal 2 -BF- 9:30 Am

    4 Boiled eggs (200 Cal)
    2 serving of whole wheat bread (160 Cal)
    1 fruit (80 Cal)

    Total 440 Cal Protein ~30g

    Meal 3- 01:00 Pm

    150g Chicken breast or fish (tuna, fish fillet, sardines..) (200 Cal)
    1 bowel of white rice or macaroni ( 240 Cal)
    Salad with added oil (100 Cal)
    1 Fruit (80 Cal)
    1 yogurt or laban (120 Cal)

    Total 740 Protein ~45g


    Meal 4 - 4:30 Pm

    2 Tablespoon peanut butter (200 Cal)
    1 banana (120 Cal)
    Whole wheat Bread (80 Cal)

    Total 400 Protein ~11g


    Meal 5 - Dinner 8:00 Pm

    150g Chicken breast or fish (tuna, fish fillet, sardines..) (200 Cal)
    1 bowel of white rice or macaroni ( 240 Cal)
    Salad with added oil (100 Cal)
    1 Fruit (80 Cal)
    1 yogurt or laban (120 Cal)

    Total 740 Protein ~45g


    Meal 6 - Before bed

    1 cup of milk (120 Cal)
    Corn flakes or almonds or cashew nuts. (100 cal)

    220 Cal Protein ~10g


    Total calories ~3060
    Total Protein ~161g


    Use this diet, and change around whatever you like but keeping the same exchanges, and you will get a good bulkind diet out of it.
    If you need some in depth explanations, i'm always ready.

    Cheers, remember it's a journey, not a sprint
    Man there is no need to eat 6 meals per day unless u like it . iam on maintaining on 2400kcal now for 2 big meals and a snack during the day.
    I work 9 hours shift 4 to 5 days a week And i lift 6 dayz per week, i only take sundays off from lifting.
    And the eggs got my attention with only 200kcal for 4 whole eggs ??

    Originally Posted by Alcastive View Post
    @ geo why don't you buy from bb ?
    Man cz iam not buying that much supps lately. i found a nice supp store in dbaye with better prices than gnc and first nutrition.
    Originally Posted by Kadisha View Post
    Haha yeah I use protein powder a lot for breakfast since I work out fasted in the morning and have to bring the stuff to work with me. Makes life much easier. Plus I like cooking with it, so I use different flavors (this guy's got a serious sweet tooth), plus I like trying different brands.

    Trutein... ah my favorite. First reason is that it tastes amazing. Haven't been able to find a better tasting protein so far. Second, their ratio isn't propriety so you know what you're getting. They're an honest company. 40% Casein 40% Whey 20% Egg Protein if I'm not mistaken.



    Seems like you've got a plan bro. Best way to find out is to experiment. Only way you'll know. 2 days of rest is pretty good. Wouldn't worry about the cardio much. As long as you calculate your calorie requirements correctly you should still be able to do cardio and makes gain. I'm personally running 4 times a week. 2 of those days 5 miles plus. As long as you do it right you should be good. Besides cardio is important.



    Maneyik la2an



    3? Damn man. Sounds like you need a stim break. I took a month off stims and now one scoop is good enough to get me going.

    Btw I was meaning to tell you but I can't remember if it was you or some one else that said it. BB.com is introducing new stuff. If it doesn't get good reviews or doesn't sell well they're pulling it off more than likely. If there was a health warning they would have told people since they're required by law in the US, or they'll get sued.
    noo man i think iam just intolerant to stims cz the first pre workout supp i tried was jack3d 1 year ago, started by taking 1 scoop didnt make that much, increasing it to 2 scoops does the job for 1 week and then increased to 3 with extra coffee during the day ://
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    1/10/2012 @ 164lbs.
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  28. #208
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by geo1236 View Post
    Man there is no need to eat 6 meals per day unless u like it . iam on maintaining on 2400kcal now for 2 big meals and a snack during the day.
    I work 9 hours shift 4 to 5 days a week And i lift 6 dayz per week, i only take sundays off from lifting.
    And the eggs got my attention with only 200kcal for 4 whole eggs ??
    I second that. Also it's around 70cal per egg so close enough.


    Originally Posted by geo1236 View Post
    noo man i think iam just intolerant to stims cz the first pre workout supp i tried was jack3d 1 year ago, started by taking 1 scoop didnt make that much, increasing it to 2 scoops does the job for 1 week and then increased to 3 with extra coffee during the day ://
    That's terrible.... Something I would try is 1000mg of R-ALA with 1500mg of L-Carnitine and see how that works for you. They're real cheap here, don't know about Lebanon.
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    Originally Posted by Kadisha View Post
    I second that. Also it's around 70cal per egg so close enough.




    That's terrible.... Something I would try is 1000mg of R-ALA with 1500mg of L-Carnitine and see how that works for you. They're real cheap here, don't know about Lebanon.
    20 cal is not close enough ! i eat around 6 whole eggs every other day, so it adds 100 to 120 cal...depends how large is the egg but no less then 60 cal for the small one.
    And the R-ALA is new for me, never heard of lol. Can u tell me what it does and from where it comes from ?? (inb4 too lazy to google it:P)
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    Originally Posted by geo1236 View Post
    20 cal is not close enough ! i eat around 6 whole eggs every other day, so it adds 100 to 120 cal...depends how large is the egg but no less then 60 cal for the small one.
    And the R-ALA is new for me, never heard of lol. Can u tell me what it does and from where it comes from ?? (inb4 too lazy to google it:P)
    ****! what happened to taking off the yolk ? man 2 yolk has:

    Calories: 109.4, Total Fat: 9g, Carbs: 0.12g , Protein: 5.4g cholesterol: 370mg Fats: 3.2g so X 3

    I think too much cholesterol from 1 meal but i donno since you eat 2 big meals how can you eat 6 whole eggs ? i eat 4 whites 1 whole and find it hard to eat
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