Shares of Shilpa Medicare were trading 3.80 per cent up at Rs 398.65 apiece on BSE.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2SvX9PB
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Shilpa Medicare gets USFDA nod for cancer treatment injection
Shares of Shilpa Medicare were trading 3.80 per cent up at Rs 398.65 apiece on BSE.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2SvX9PB
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The Diet To End All Diets
Hey Guys/Gals,
I recently came across a new video where the guy in it seems pretty legit. I went to his website, too and it just blew me away. I'm looking forward to getting started. Check it out!
His channel is called therealdealhomeworkout or check out his videos on youtube. Good luck!
I recently came across a new video where the guy in it seems pretty legit. I went to his website, too and it just blew me away. I'm looking forward to getting started. Check it out!
His channel is called therealdealhomeworkout or check out his videos on youtube. Good luck!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SAyZn7
Overeating during a bulk?
So I usually track my calories and macros and I’m pretty damn consistent with it, I’m eating around 3200 cals a day, however today I didn’t track anything at all and ate a bunch of junk. (Probably 4000+ cals) Not gonna do it again but will this cause any unnecessary weight gain? Or is just one day okay?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2AnZ3L5
Food Faceoff: Resolutions 1
Please think and list a combo of up to 5 foods/dishes/drinks that you'll likely not eat/drink anymore for 2019.
Then starting tomorrow I'll begin to post all the Jpg's and you'll vote for other posters foods/drinks etc that you do LIKE.
Tonite, I'll post the winners of the Christmas FFO when I'm not in between airports ;)
Then starting tomorrow I'll begin to post all the Jpg's and you'll vote for other posters foods/drinks etc that you do LIKE.
Tonite, I'll post the winners of the Christmas FFO when I'm not in between airports ;)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2VohSGW
Help with nutrition (confused after research)
I've been working out for about a year. More seriously for the past 4 months. I've also decided to consult a trainer and have recommendations on macros. So far this is what she recommended me:
3036 calories/day
493 grams of carbs (not reached at the moment. I can get about 250 in a day)
50 grams of fat (I reach and exceed this by getting about 60-80 grams in day)
151 grams of protein (I reach this almost daily)
I weight 158 lbs and have a 15.3% body fat percentage.
Now, I find that the carbs are very high for me and I just can't see how to achieve them without having even more fat in my macros. My question is what can I eat carb wise to stay in these numbers (not bust the fat macro). Also, is it bad for me to exceed in fat? Lately I had to loosen my belt a bit (muscle gain or fat gain!?)
Thanks in advance and Happy New Years!
3036 calories/day
493 grams of carbs (not reached at the moment. I can get about 250 in a day)
50 grams of fat (I reach and exceed this by getting about 60-80 grams in day)
151 grams of protein (I reach this almost daily)
I weight 158 lbs and have a 15.3% body fat percentage.
Now, I find that the carbs are very high for me and I just can't see how to achieve them without having even more fat in my macros. My question is what can I eat carb wise to stay in these numbers (not bust the fat macro). Also, is it bad for me to exceed in fat? Lately I had to loosen my belt a bit (muscle gain or fat gain!?)
Thanks in advance and Happy New Years!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2QaM6t3
No "sweets" + alcohol in 2019 challenge
Hello,
As a former obese person sometimes I keep moving in vicious circle of fat loss + weekend´s overeating on sweets which leads to a very slow progress on getting from +-20% BF to really lean I am going to challenge myself not to eat any sweets (pastry, candies, chocolates, cakes, homemade stuff, honey, jams, icecream...) containing added sugars during the whole year of 2019 incl. birthdays, parties, Christmas etc. Also I wont drink any alcohol however I almost don´t drink at all so it should not really be a challenge. Otherwise I follow diet of minimally processed food.
I do this with a vision of finally getting to my desired BF, health and good feeling + break the sugar/sweets addiction ("everything in moderation" does not work with me - I need to go cold turkey). I wish not to crave any sweets anymore - I wish this not to be only a one year challenge but maybe a whole life approach for future.
Have you somebody tried a challenge like this, what were your expectations and what were the results? How have people around you reacted - nobody actually thinks I can do it. I believe that a joy of life does not lie in junk food and sugary stuff that most of us consume and I wanna break away from it.
Thanks for your comments.
As a former obese person sometimes I keep moving in vicious circle of fat loss + weekend´s overeating on sweets which leads to a very slow progress on getting from +-20% BF to really lean I am going to challenge myself not to eat any sweets (pastry, candies, chocolates, cakes, homemade stuff, honey, jams, icecream...) containing added sugars during the whole year of 2019 incl. birthdays, parties, Christmas etc. Also I wont drink any alcohol however I almost don´t drink at all so it should not really be a challenge. Otherwise I follow diet of minimally processed food.
I do this with a vision of finally getting to my desired BF, health and good feeling + break the sugar/sweets addiction ("everything in moderation" does not work with me - I need to go cold turkey). I wish not to crave any sweets anymore - I wish this not to be only a one year challenge but maybe a whole life approach for future.
Have you somebody tried a challenge like this, what were your expectations and what were the results? How have people around you reacted - nobody actually thinks I can do it. I believe that a joy of life does not lie in junk food and sugary stuff that most of us consume and I wanna break away from it.
Thanks for your comments.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2F2lpoe
Hey, what do you think about my weight progress?
23 years old
1.74
I am currently lean bulking ( I started to keep track like 1 month or so after I started bulking so all the liquids and stuff already added around mid september which was a month and a half before the first day on my excel sheet )
Is my progress weird is it alright, should I eat more should I eat less?
75.5 29/10
75.25
75.9
75.95
76.3
76.3
75.75
76.35
75.55
75.7
75.5
76.35
76.35
76.95
77.05
76.3
76.05
76.35
75.85
76
76.75
76.15
76.8
76.2
76.3
$
$
$
77.15
77.15
77.1
X
77.1
76.7
76.75
77.6
76.15
76.2
76.9
77
X
77.05
76.7
77.55
77.1
77.45
78
77.55
77.35
76.75
X
76.9
77.8
78
77.15
77.1
77
77.5
77.5
77.45
77.7
X
77.4 31/12 ( TODAY)
Thanks !
1.74
I am currently lean bulking ( I started to keep track like 1 month or so after I started bulking so all the liquids and stuff already added around mid september which was a month and a half before the first day on my excel sheet )
Is my progress weird is it alright, should I eat more should I eat less?
75.5 29/10
75.25
75.9
75.95
76.3
76.3
75.75
76.35
75.55
75.7
75.5
76.35
76.35
76.95
77.05
76.3
76.05
76.35
75.85
76
76.75
76.15
76.8
76.2
76.3
$
$
$
77.15
77.15
77.1
X
77.1
76.7
76.75
77.6
76.15
76.2
76.9
77
X
77.05
76.7
77.55
77.1
77.45
78
77.55
77.35
76.75
X
76.9
77.8
78
77.15
77.1
77
77.5
77.5
77.45
77.7
X
77.4 31/12 ( TODAY)
Thanks !
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SpjtKx
Confused about coach's advice: extremely low fat diet??
Hi all! New to the group, thanks for having me :) I wanted to ask a question about macros for building lean muscle. I am being coached by a bodybuilding prep coach at the moment.
The overall goal is to build muscle while staying fairly lean. In my main job I am a model who has just broken into the fitness industry so keeping some muscle definition is important. But I'm confused about some advice my coach has given me and whether it's really necessary for my goals.
He has advised that I set my protein at 60% of my calories (which is around 80g above my protein goal for someone of my weight, even worked out at 2g per kilo). Carbs are set at 40%. Fat is only 10% of my calories. That's only 26g fat a day.
My brother who is a nutritionist has said I needn't be getting that much protein, it's just unnecessarily high. He's also said my fat intake is too low to be healthy.
I do have to say that I've got good results so far with these macros. But I'm not sure if setting fat that low and protein that high is actually necessary or is making any difference. My brother says amount of carbs and fat will make no real difference to my body composition as long as I am reaching my protein goal and training consistently.
So, is there any reason why my coach is advising me to only consume 10% of my calories in fat, and to consume such high quantity of protein?? Could I get the same results if I didnt do this? Is this extremely low fat approach just old theory which has since been disproven? Or does anyone else do this or advocate it?
I'm confused as to whether there's a scientific reason for him advising this or whether this just old knowledge that's been proven obsolete since he began as a bodybuilding prep coach? (He's been doing it for over 20 years, so I'm sure he's very knowledgeable but perhaps he's going by old knowledge that seems to work so hes stuck with it, even if it's completely unnecessary for achieving the goal.)
The overall goal is to build muscle while staying fairly lean. In my main job I am a model who has just broken into the fitness industry so keeping some muscle definition is important. But I'm confused about some advice my coach has given me and whether it's really necessary for my goals.
He has advised that I set my protein at 60% of my calories (which is around 80g above my protein goal for someone of my weight, even worked out at 2g per kilo). Carbs are set at 40%. Fat is only 10% of my calories. That's only 26g fat a day.
My brother who is a nutritionist has said I needn't be getting that much protein, it's just unnecessarily high. He's also said my fat intake is too low to be healthy.
I do have to say that I've got good results so far with these macros. But I'm not sure if setting fat that low and protein that high is actually necessary or is making any difference. My brother says amount of carbs and fat will make no real difference to my body composition as long as I am reaching my protein goal and training consistently.
So, is there any reason why my coach is advising me to only consume 10% of my calories in fat, and to consume such high quantity of protein?? Could I get the same results if I didnt do this? Is this extremely low fat approach just old theory which has since been disproven? Or does anyone else do this or advocate it?
I'm confused as to whether there's a scientific reason for him advising this or whether this just old knowledge that's been proven obsolete since he began as a bodybuilding prep coach? (He's been doing it for over 20 years, so I'm sure he's very knowledgeable but perhaps he's going by old knowledge that seems to work so hes stuck with it, even if it's completely unnecessary for achieving the goal.)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2BRugWK
Fat loss and carbs
Will I see any results if I eat let's say a sandwich loaded with protein at night?
I find it so hard to eat protein and veggies for dinner which I have read is the right thing to do.
What do you guys think?
I find it so hard to eat protein and veggies for dinner which I have read is the right thing to do.
What do you guys think?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2QZN6W1
Weekly calorie goal on lean bulk?
Hi! What is your opinion guys on calorie cycling if lean bulking? I like to have 1 huuge cheat meal a week and because of that i cycle my calories so that on other days im on a slight decifict. I still take care im in a 1400 surplus on a weekly basis. Does this affect my muscle growth or do i gain more fat than with daily slight surplus? For example lets say my mainteance calories are 2000 and i do like this: 6 days 1700-1800kcal and 1 day 4600-5200kcal. My diet is really clean apart from the cheat meal (bro diet).
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2EZaUmO
Asparagus In South Indian Cuisine? We Tell You How
A few years ago, I tried a paruppu usili with asparagus at Southern Spice - a south Indian fine dining restaurant at Taj Coromandel Chennai - that was not just innovative but combined the goodness and...
from NDTV Food - Latest http://bit.ly/2RuleZS
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from NDTV Food - Latest http://bit.ly/2RuleZS
via IFTTT
workout then get calories in or vice versa?
basically I just started wondering because I’ve always had a routine of waking up around 4am and hitting the gym and then the rest of the day would be getting in my calories and macros, I’m just curious if I started going to the gym a bit later on in the night maybe like 10-11pm, would I still get the same gains if I just ate the proteins and calories prior in the day?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Tl34GT
Food Faceoff: Christmas Finals
Posting a little early today as I have spotty Wi-Fi (that's working now) on my flight today.
Below are the top voted Christmas foods/dishes of the week that received 3 or more voted yesterday in the Semis.
Please choose your 1st, 2nd and 3rd Place choices:
Roast Chicken
Christmas Dinner Ham
Christmas Mac & Cheese
Dinner Biscuits
Prime Rib
Christmas Tree Brownies
Roast Beef
Mashed Potatoes
Below are the top voted Christmas foods/dishes of the week that received 3 or more voted yesterday in the Semis.
Please choose your 1st, 2nd and 3rd Place choices:
Roast Chicken
Christmas Dinner Ham
Christmas Mac & Cheese
Dinner Biscuits
Prime Rib
Christmas Tree Brownies
Roast Beef
Mashed Potatoes
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SyJhnL
Working out before breakfast?
I am currently cutting trying to get from 15% to 10 - 11 % bf. I always ride 15 to 20 minutes on exersice bike every morning before eating anything. When i workout (every other day), I mostly seem to workout before breakfast too.
After my holidays finish I will only be working out in the evenings again anyway as with my work hours I can't in the mornings.
What are your thoughts on working out before eating breakfast?
After my holidays finish I will only be working out in the evenings again anyway as with my work hours I can't in the mornings.
What are your thoughts on working out before eating breakfast?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2AmmF2m
Nutrition after depression
I've been in a depression for half a year and want to start with bodybuilding as I think it might have a positive effect on me. My apetite is completely gone..
How do I start from here? My goal is to gain muscle.
How do I start from here? My goal is to gain muscle.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CGX71u
Trying to track on vacation
So this year I joined my family on their yearly ski trip for a week and I'm having the hardest time hitting my protein goal. The day we arrived from the airport I was planning on joining them on their only grocery trip (for five days) to get myself some high protein snacks, however I had mild food poisoning from lunch before the flight. I'm stressing out a bit because I can barely even hit 120g when my goal is 165g and I'm going over my fat macros (was 80g the first day when my max is supposed to be 65g) even when I'm trying to pick healthy options. They take us out to eat every other night, and lay out all the leftover christmas treats to snack when we come back from skiing. When we go out to eat I try to save about 800/2400 calories for the day just to be cautious and try to stick to protein rich meals. I snack on the chobani greek yogurts they provide in the breakfast area (I take a few extra for the day), but I don't like how much sugar it has :(
I'm trying to minimize the damage I do on this trip since I'm currently bulking and don't want to gain too much fat (I know thats par for the course but I want to keep it minimal)... Im working out most days after skiing as well, but not as high as intensity as at home since the high altitude makes it more difficult right now.
Any suggestions to ease my mind? This is my first bulk too and I'm so paranoid of screwing it up and gaining weight too fast. I've already gained 4-5lbs since the middle of October (not counting the first 3lb of glycogen/water retention from the first week of bulk). I miss being able to control what my intake is at home...
Edit: Im highly considering faking a stomach ache to not go out tonight... they're going to a tapas restaurant and so I checked the menu and everything is fatty, fried, or greasy. And please don't think this is eating disorder behavior because we went to a seafood buffet the other night and I still went and enjoyed myself. I just hate eating out multiple times in a week and eating too much grease. I feel worse after eating that stuff rather than skipping it.
I'm trying to minimize the damage I do on this trip since I'm currently bulking and don't want to gain too much fat (I know thats par for the course but I want to keep it minimal)... Im working out most days after skiing as well, but not as high as intensity as at home since the high altitude makes it more difficult right now.
Any suggestions to ease my mind? This is my first bulk too and I'm so paranoid of screwing it up and gaining weight too fast. I've already gained 4-5lbs since the middle of October (not counting the first 3lb of glycogen/water retention from the first week of bulk). I miss being able to control what my intake is at home...
Edit: Im highly considering faking a stomach ache to not go out tonight... they're going to a tapas restaurant and so I checked the menu and everything is fatty, fried, or greasy. And please don't think this is eating disorder behavior because we went to a seafood buffet the other night and I still went and enjoyed myself. I just hate eating out multiple times in a week and eating too much grease. I feel worse after eating that stuff rather than skipping it.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TmRThf
Benefits of cutting BF% before lean bulking
Stats: 26, 6'2, 86 kg, 17% BF.
6+ years power lifting/strength training. (150 kg bench, 170 kg squat, 220kg dead @85 kg)
Have always trained for strength, but looking to start getting big using a PPL hypertrophy program. Started 5 weeks ago and have been eating at maintenance, but want to grow some size.
Would i be better cutting down past 12-13% BF before starting to clean bulk - or just slowly bulk now and cut at the end?
I have my brothers wedding in 3 months, so don't want to look like a dumpling on the day!
(current img attached)
6+ years power lifting/strength training. (150 kg bench, 170 kg squat, 220kg dead @85 kg)
Have always trained for strength, but looking to start getting big using a PPL hypertrophy program. Started 5 weeks ago and have been eating at maintenance, but want to grow some size.
Would i be better cutting down past 12-13% BF before starting to clean bulk - or just slowly bulk now and cut at the end?
I have my brothers wedding in 3 months, so don't want to look like a dumpling on the day!
(current img attached)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CGFDCM
Returning to lifting
Hello,
I used to lift for around 2 years and was in decent shape. I then become unwell and had to stop working out (and dieting stopped). A year later I have put on weight and im currently 14st 6lbs (christmas water weigh included I think as its the only time iv weighed myself for about a year).
I was a fitness instructor when I was younger so im knowledgeable enough on workouts and nutrition.
My question is.....I have been eating a lot and not generally healthy stuff. Can I go straight to my 2140 cutting calories or should I start on 2600 and cut 140 every 4-5 days until I reach 2140?
I have some muscle, Im not without, so I dont wanna completely lose it and start from scratch.
I used to lift for around 2 years and was in decent shape. I then become unwell and had to stop working out (and dieting stopped). A year later I have put on weight and im currently 14st 6lbs (christmas water weigh included I think as its the only time iv weighed myself for about a year).
I was a fitness instructor when I was younger so im knowledgeable enough on workouts and nutrition.
My question is.....I have been eating a lot and not generally healthy stuff. Can I go straight to my 2140 cutting calories or should I start on 2600 and cut 140 every 4-5 days until I reach 2140?
I have some muscle, Im not without, so I dont wanna completely lose it and start from scratch.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CFeos6
End of a mini cut cycle, what to do now?
Hi guys, at the start of december, I decided to do a mini cut cycle, obtaining pretty good overall results, loads mantained, strenght unchanged, look much better, I shed lots of water and enough fat to be satisfacted
How should I proceed now?
I ran a 1000 calorie deficit ( bulk at 3800 for 6 months, now 2800 for a month), should I raise My calories slowly, or jump again to the starting surplus right now?
How should I proceed now?
I ran a 1000 calorie deficit ( bulk at 3800 for 6 months, now 2800 for a month), should I raise My calories slowly, or jump again to the starting surplus right now?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TkpOHo
Summer is approaching
I'm close to 10% (Float around 11%) which should be achieve in a month. I'm bored of my routine and want to switch 6/days a week to 5/days a week. I've already hit a x3 dead & and a x2.5+ squat (but dropped slightly).
The dilemma here is that I want to maintain my bf% levels since summer is approaching. At the same time, I do wish to get stronger (even though it won't be substantial) and recomp if possible.
Right now I sit at 196lb @ 6'2. I'm thinking I'll be 193-194 @ 10%.
Now, if I eat at a caloric surplus to an extent which only reaps me a 1lb a month, what are the odds (excluding genetics) for the rate of gain to be 75:25, muscle:fat? Only asking for experiences.
If can't be the case, what are the odds to eat at maintenance yet still get stronger?
LDR; what is the best way to switch routines and maintain bodyfat levels while not feeling like I'm wasting my time in the gym?
The dilemma here is that I want to maintain my bf% levels since summer is approaching. At the same time, I do wish to get stronger (even though it won't be substantial) and recomp if possible.
Right now I sit at 196lb @ 6'2. I'm thinking I'll be 193-194 @ 10%.
Now, if I eat at a caloric surplus to an extent which only reaps me a 1lb a month, what are the odds (excluding genetics) for the rate of gain to be 75:25, muscle:fat? Only asking for experiences.
If can't be the case, what are the odds to eat at maintenance yet still get stronger?
LDR; what is the best way to switch routines and maintain bodyfat levels while not feeling like I'm wasting my time in the gym?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Am2Zf0
Recomp or Cutting?
I'm 22, 5'10, 177 lbs, 21% BF.
I've been lifting off and on for two years inconsistently, but I just started a hypertrophic focused routine lifting 5days/week on the PHAT routine(http://www.simplyshredded.com/mega-f...ated-2011.html) I'm really motivated to transform my body.
Should I do a recomp or just regular cutting? I'd really like to get my diet straight with this great new routine I got going.
Current pics: https://imgur.com/a/P7ClYCd
I've been lifting off and on for two years inconsistently, but I just started a hypertrophic focused routine lifting 5days/week on the PHAT routine(http://www.simplyshredded.com/mega-f...ated-2011.html) I'm really motivated to transform my body.
Should I do a recomp or just regular cutting? I'd really like to get my diet straight with this great new routine I got going.
Current pics: https://imgur.com/a/P7ClYCd
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2LEZlkT
Is it possible to gain only fat while lifting?
Hi all,
i lift heavy and i train 4 times a week a-b
after 2 months my scale shows 4.5 lbs growth
i dont see much of diffrent in the mirror, just my hands got bigger
but what i do see is that my belly started getting a bit bigger (not that much but still noticable)
my weight is about 165lbs and i eat about 80-100g protein a day (2700 calorie intake per day)
my question is, is that possible that i gained only fat? Should i keep up that way or maybe change?
i lift heavy and i train 4 times a week a-b
after 2 months my scale shows 4.5 lbs growth
i dont see much of diffrent in the mirror, just my hands got bigger
but what i do see is that my belly started getting a bit bigger (not that much but still noticable)
my weight is about 165lbs and i eat about 80-100g protein a day (2700 calorie intake per day)
my question is, is that possible that i gained only fat? Should i keep up that way or maybe change?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2AlUtg5
Anorexia recovery - wanting to gain muscle
Hi everyone,
I am new to bodybuilding.com and I am looking for advice about how to gain muscle while recovering from anorexia.
I have been in recovery for about 6 months now. My starting weight at the beginning of my recovery was 112 lbs at 5'5"... I now weigh 124 lbs. About 2 months ago after resting for about 3 months, I began weight training 3 days a week and I love it. I am also doing minimal cardio, maybe a short HIIT workout here and there, or a walk with my dogs. I really want to build muscle to get stronger, as I have made myself extremely weak from my disorder, overexercising and restricting. (I was an extreme cardio junkie). However, I am not noticing much progress with strength and I try to eat to 2500 calories each day. Some days I notice I feel sluggish and am not as strong and do not have a lot of energy to lift. Should I eat more to increase strength and muscle mass? How many calories should I be aiming for?
**note: I am also suffering from hypothalamic amenorrhea, as my period has been absent for about a year and a half.
Any feedback is really appreciated!
I am new to bodybuilding.com and I am looking for advice about how to gain muscle while recovering from anorexia.
I have been in recovery for about 6 months now. My starting weight at the beginning of my recovery was 112 lbs at 5'5"... I now weigh 124 lbs. About 2 months ago after resting for about 3 months, I began weight training 3 days a week and I love it. I am also doing minimal cardio, maybe a short HIIT workout here and there, or a walk with my dogs. I really want to build muscle to get stronger, as I have made myself extremely weak from my disorder, overexercising and restricting. (I was an extreme cardio junkie). However, I am not noticing much progress with strength and I try to eat to 2500 calories each day. Some days I notice I feel sluggish and am not as strong and do not have a lot of energy to lift. Should I eat more to increase strength and muscle mass? How many calories should I be aiming for?
**note: I am also suffering from hypothalamic amenorrhea, as my period has been absent for about a year and a half.
Any feedback is really appreciated!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2EVUGtB
Food Faceoff: Christmas Semis
Below are the 15 top voted Christmas food/dishes of the week in order of votes that received 8 votes or more yesterday.
Please choose up to 6 for the Finals tomorrow:
Christmas Dinner Ham
Christmas Mac & Cheese
Christmas Cheesy Tree
Mashed Potatoes
Rib Roast
Corn Casserole
Duchess Potatoes
Dinner Biscuits
Please choose up to 6 for the Finals tomorrow:
Christmas Dinner Ham
Christmas Mac & Cheese
Christmas Cheesy Tree
Mashed Potatoes
Rib Roast
Corn Casserole
Duchess Potatoes
Dinner Biscuits
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TfGsru
Building muscle on IF
Anyone here that successfully uses IF method while building muscle? I've been on it for the last 4 months. While trying to maintain my current weight or increase it very slowly, I somehow managed to drop 12 pounds. I got much leaner and everything but didn't perform that good in a gym. I feel that it somehow affected my insulin and hunger hormones that I can barely consume 2500 cals a day when I need much more to start gaining weight.
I've also read numerous research papers which all of them clearly state that while IF is a very effective method for shreding fat, when it comes to building muscle, it's far from optimal.
Anyway, I really did enjoy looking that lean from doing IF but like I mentioned before, my performance is not optimal and my weight from IF has become really too low.
So do you think I should just ditch it? Or give it some more time? If we trust what research says, apart from it's effectiviness to help shred bodyfat, it does have a handful of other health benefits. This is quite tempting for me to continue with it.
So I'm not sure what to do.
If there are experienced people with IF here, especially when it comes to building muscle and bulking, I'd be glad to hear from them.
I've also read numerous research papers which all of them clearly state that while IF is a very effective method for shreding fat, when it comes to building muscle, it's far from optimal.
Anyway, I really did enjoy looking that lean from doing IF but like I mentioned before, my performance is not optimal and my weight from IF has become really too low.
So do you think I should just ditch it? Or give it some more time? If we trust what research says, apart from it's effectiviness to help shred bodyfat, it does have a handful of other health benefits. This is quite tempting for me to continue with it.
So I'm not sure what to do.
If there are experienced people with IF here, especially when it comes to building muscle and bulking, I'd be glad to hear from them.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2EWIREi
Affordability of the right food...
Hey everyone, I’m new to weightlifting and I absolutely love it and plan on keeping it as a lifetime sport but I have a question about meals.
Currently I do not make much money at all as I am on disability while being treated for PTSD. I was hoping you guys could help with ideas of cheap meal options for me to still get the macros and micros in each day? Some of the meal plans I see seem geared towards someone who is above middle class.
Here is the other kicker-I have a digestive disease called Crohn’s disease that prevents me from being able to eat certain foods without a lot of pain, the biggest category being pastas and breads, rice is also really difficult but manageable.
Please help me with some ideas of the best quality foods for my goals of bodybuilding while also protecting my bank account some.
Thanks everyone, I’m learning so much on this website.
Currently I do not make much money at all as I am on disability while being treated for PTSD. I was hoping you guys could help with ideas of cheap meal options for me to still get the macros and micros in each day? Some of the meal plans I see seem geared towards someone who is above middle class.
Here is the other kicker-I have a digestive disease called Crohn’s disease that prevents me from being able to eat certain foods without a lot of pain, the biggest category being pastas and breads, rice is also really difficult but manageable.
Please help me with some ideas of the best quality foods for my goals of bodybuilding while also protecting my bank account some.
Thanks everyone, I’m learning so much on this website.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RlNRbq
Protein Shaker w/o stupid ball!!
I like the old-style protein shakers that have a mesh-like / cross-hatch / criss-cross / strainer-like plastic thing at the top of the cup (immediately under where the lid screws on), not the ones with the little metal ball inside, but I can’t find one.
I got one in GNC not long ago, but they apparently don’t carry them any more. Can anyone point me in the right direction, please?
I got one in GNC not long ago, but they apparently don’t carry them any more. Can anyone point me in the right direction, please?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2GKn7x3
http://bit.ly/2rZ56kn
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
Clemson vs Notre Dame
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2LF8ASh
On-the-go High Cal Foods?
Traveling quite a lot lately and have found myself missing meals because just too busy. What are some of your go-to/favorite on the run foods/snacks that get a lot of calories in? Specifically what bars or items similar since I don’t have the items to make peanut butter and jelly whilst in a hotel lol.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2LD8F8Z
How to track .5lbs weight gains per week?
I have this app called Happy Scale, but I’m a little confused on how it works. Basically, I put how much weight I am every morning, and it tells me how much weight I am gaining per week. The thing is that it gives a result every day I log into it. (Take out the spaces and post in browser)
https ://imgur.com/a/qKiMmXS
Yesterday for Friday it said I was gaining .9lbs, but after I logged my weight for today, it changed.
You could also see how it gives a new result every day. Does that mean I’m going to gain .5 a day? How can I work this out because my brain cannot wrap around this concept of how it works.
If there’s a simpler way to check let me know.
https ://imgur.com/a/qKiMmXS
Yesterday for Friday it said I was gaining .9lbs, but after I logged my weight for today, it changed.
You could also see how it gives a new result every day. Does that mean I’m going to gain .5 a day? How can I work this out because my brain cannot wrap around this concept of how it works.
If there’s a simpler way to check let me know.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RlvzH9
Hitting my Macros
I currently intake 2900 calories per day during my bulking phase....however as I have to only intake 145 grams of protein per day due to my low body weight, most of my macros are from carbs. I find it really difficult to hit my carbohydrate goal with such a low protein intake; is it okay to up my protein to 180 and reduce the carbs from 435 to 400 grams? My fat intake atm is 20% of my daily calories
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2GKXA7d
Clean bulk diet for a 15 year old
I've been working out for about 4 months, I'm looking pretty good but one thing that I've never changed since I started was what I eat,
I'm looking to start eating healthy and also gain some muscle but I don't know how much, what and when I should eat. Any tips?
I'm looking to start eating healthy and also gain some muscle but I don't know how much, what and when I should eat. Any tips?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ETneUs
Initial weight 'bump' from creatine?
I assume this is normal... I hadn't taken creatine in years, and just started using 3-5g per day as I do not have much red meat.
From two weeks ago, my average weigh-ins are now +1lb, and the most dramatic 'bump' seemed to happen within 1-2 days after starting.
Sounds pretty typical? Just curious.
From two weeks ago, my average weigh-ins are now +1lb, and the most dramatic 'bump' seemed to happen within 1-2 days after starting.
Sounds pretty typical? Just curious.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CF1FWl
How long after a workout can I eat and still get gains?
Trying to gain muscle. Typically I try to eat about 15 minutes after a workout of mostly protein some carbs and some fat but at least 45 grams of protein. Today I had to wait about 50 minutes after the workout to eat. How much of an impact will this make? Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2GHCmHf
Plant based nutrition diet plan
Hi guys
I've been on a plant based diet for 2 years now. Just wanted some feedback on wether what I'm eating looks like it's good for micros etc just looking for people's opinion.
Cheers
Breakfast
Oats
Banana
Soy milk
Flaxseed
Peanut butter
Mid morning
Walnuts
Raisins
Lunch
Cous cous
Tofu
Greens
Snack
Mixed berry and date Smoothie with plant milk
Dinner
Rice
Vegan meat replacement
Greens
I've been on a plant based diet for 2 years now. Just wanted some feedback on wether what I'm eating looks like it's good for micros etc just looking for people's opinion.
Cheers
Breakfast
Oats
Banana
Soy milk
Flaxseed
Peanut butter
Mid morning
Walnuts
Raisins
Lunch
Cous cous
Tofu
Greens
Snack
Mixed berry and date Smoothie with plant milk
Dinner
Rice
Vegan meat replacement
Greens
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Qcgpja
Setting Realistic Goals
Hey everyone,
Would love some personal experience responses to this post. When (roughly) should I expect to achieve my goal? I’m a beginner currently in my first bulking phase. I want to reach 175 lbs eventually. I’m currently at 157 (started at 151 just 50 days ago).
Also, noob question, how often (if at all) should I be adjusting my calorie intake for bulking? I started with 2700, eased into 3000, now at 3300 and the gains are coming in at a nice pace. Do I need to be eating more and more with each pound gained? Or can I keep it rolling with 3300 calories?
I want to be 165 lbs by March if possible!
Would love some personal experience responses to this post. When (roughly) should I expect to achieve my goal? I’m a beginner currently in my first bulking phase. I want to reach 175 lbs eventually. I’m currently at 157 (started at 151 just 50 days ago).
Also, noob question, how often (if at all) should I be adjusting my calorie intake for bulking? I started with 2700, eased into 3000, now at 3300 and the gains are coming in at a nice pace. Do I need to be eating more and more with each pound gained? Or can I keep it rolling with 3300 calories?
I want to be 165 lbs by March if possible!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2EUJAG2
Chicken breast calories, before or after cook?
Hi, my personal trainer told me to eat 600g of chicken breast everyday.
He said this is measured before I cook.
I measured after I cook and noticed that the total weight is reduced by 2/3.
Basically, I am eating 400g of chicken breast that was originally 600g.
I read that 600g of chicken breast includes 150% of calories which is equivalent to 900 kcal.
400g of chicken breast would be 600kcal.
If I am eating 600g of chicken breast pre-cooked and 400g post-cooked, am I eating 600kcal or 900kcal?
Also, if 30% of chicken breast in gram is protein, am I eating 30% of 400g or 600g as protein? (120g of protein vs. 180g of protein)
Thank you.
He said this is measured before I cook.
I measured after I cook and noticed that the total weight is reduced by 2/3.
Basically, I am eating 400g of chicken breast that was originally 600g.
I read that 600g of chicken breast includes 150% of calories which is equivalent to 900 kcal.
400g of chicken breast would be 600kcal.
If I am eating 600g of chicken breast pre-cooked and 400g post-cooked, am I eating 600kcal or 900kcal?
Also, if 30% of chicken breast in gram is protein, am I eating 30% of 400g or 600g as protein? (120g of protein vs. 180g of protein)
Thank you.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TkxERl
Protein Shakes...Do They Matter?
Hey y’all,
Mostly a question out of interest. Does a protein shake (with added ingredients, like oats, peanut b, etc.) make more of a difference than a large meal that provides similar macros?
For example, if I had the option of pounding down 4 rolls of sushi or a protein shake (let’s just say I didn’t have time to go home and make one), will it make a big difference? I’d rather just destroy some real food.
Thanks!
Mostly a question out of interest. Does a protein shake (with added ingredients, like oats, peanut b, etc.) make more of a difference than a large meal that provides similar macros?
For example, if I had the option of pounding down 4 rolls of sushi or a protein shake (let’s just say I didn’t have time to go home and make one), will it make a big difference? I’d rather just destroy some real food.
Thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ERZgcv
so tired of everything
kg (46 ibs) then, by doing cardio 6 times a week for 2-3 hours a day, I didn't know it was wrong. I enden up with a weight 56,4 kg (124,3 ibs) , and my height is 170 cm (5"7).
In august I began to eat 1600 calories with only 2 week eating 800. my body fat was 26,2 and muscle mass 21,4%. But my period began to come late, so I went to the doctor. she told me that im not allowed to loose more weight, eat at a defecit, and that I only should train 3-4 times 1 hour or I could loose my period forever. so I began to add 100 calories each week until I reached 1990. maintance is 2040. but I eat 1990 now and gain :/. and have been doing that since October. and from 7 weeks ago I began to strength train for the first time, and tree weeks into my strength train I took a test more, my body fat got higher so it was 27,8%, muskelmass got lower by 0,1, and weight higher 57,5 kg (126,7 ibs). And i know the test isnt 100 trustfull.
he weight training, I don't see any results. I eat my protein, I eat 80/20. I got a test more, body fat got higher again, it is now 28,3%+ and weight is 58,4 kg (128,7 ibs) but muscles mass the same. I don't get results. I want abs ans booty, and get toned, but I can't get that with high body fat. if I want to gain muscle I need surplus= then im gonna have too big fat procent. and I can't loose the fat, but I should if I want abs. but im not allowed.
so how do I reach my goal. I kinda want body like Karina Elle and Elisabeth rioux.
by the way I used inBody as measure body fat, and I know its inaccurate
have anybody tried this problem as me.
which formula do you use for calculate calorie?
this is my body
In august I began to eat 1600 calories with only 2 week eating 800. my body fat was 26,2 and muscle mass 21,4%. But my period began to come late, so I went to the doctor. she told me that im not allowed to loose more weight, eat at a defecit, and that I only should train 3-4 times 1 hour or I could loose my period forever. so I began to add 100 calories each week until I reached 1990. maintance is 2040. but I eat 1990 now and gain :/. and have been doing that since October. and from 7 weeks ago I began to strength train for the first time, and tree weeks into my strength train I took a test more, my body fat got higher so it was 27,8%, muskelmass got lower by 0,1, and weight higher 57,5 kg (126,7 ibs). And i know the test isnt 100 trustfull.
he weight training, I don't see any results. I eat my protein, I eat 80/20. I got a test more, body fat got higher again, it is now 28,3%+ and weight is 58,4 kg (128,7 ibs) but muscles mass the same. I don't get results. I want abs ans booty, and get toned, but I can't get that with high body fat. if I want to gain muscle I need surplus= then im gonna have too big fat procent. and I can't loose the fat, but I should if I want abs. but im not allowed.
so how do I reach my goal. I kinda want body like Karina Elle and Elisabeth rioux.
by the way I used inBody as measure body fat, and I know its inaccurate
have anybody tried this problem as me.
which formula do you use for calculate calorie?
this is my body
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2EV1RD2
Calorie & Macro Nutrients Timing
Hi All,
Finally decided that I need to sort my diet out for the training to be worth while. I wanted to confirm something with the food nutrition pros on here before I start test running this.
Calorie / Macro calculator says I need the following for my 6'4 87kg frame per day...
Calories 3030
Carbs 341
Protein 227
Fats 84
Due to my job, i think 4 meals per day is the sweet spot for me.
Does it make any difference when I consume these calories? Should I eat them in equal meals or is it OK to have them in different size portions. I would find it easier to eat say a 1,000 calories for breakfast and then less for meal 2. I usually train at around 2pm in the afternoon and I have my first meal at 7am.
I have already read through some of the posts on here regarding the specific foods, so I know what I am going to eat, its just a case of timings I am interested in.
I would like you advice and thank you in advance!
Thanks
J
Finally decided that I need to sort my diet out for the training to be worth while. I wanted to confirm something with the food nutrition pros on here before I start test running this.
Calorie / Macro calculator says I need the following for my 6'4 87kg frame per day...
Calories 3030
Carbs 341
Protein 227
Fats 84
Due to my job, i think 4 meals per day is the sweet spot for me.
Does it make any difference when I consume these calories? Should I eat them in equal meals or is it OK to have them in different size portions. I would find it easier to eat say a 1,000 calories for breakfast and then less for meal 2. I usually train at around 2pm in the afternoon and I have my first meal at 7am.
I have already read through some of the posts on here regarding the specific foods, so I know what I am going to eat, its just a case of timings I am interested in.
I would like you advice and thank you in advance!
Thanks
J
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Si9o1U
Calorie needs 17 year old
Hello, I am new to weight lifting, I used to weigh 250 pounds now I weigh 150 pounds, I think its time to bulk. I was wondering what a rough estimation would be for macro requirements and calories to bulk? Ive been on a pretty strict diet for the past couple months for maitence(2200 cal) strictly eating clean and lifting an hour and half a day, going to school, and working. I want to get strong, but i dont want to become a morbidly obese boi again. Thanks for the guidance, im in a pretty rough spot
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ESiBLp
Healthy diet Vs iifym
Hi all just wondering if you eat 3000 calories of unprocessed foods with lots of veggies lean meat fish etc or if you eat a diet of protein shakes pizzas burgers etc but hit the same macros on both whether the more nutritious diet would give you better muscle gains. I know that one diet would certainly make you feel better but I'm talking solely from a muscle building standpoint
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2QTiN3v
Does it matter how much protein I get in one meal?
So I just started lifting I'm 21/m 165cm/60kg. Typically I eat 3 meals per day 1 big ( lunch which is where I get my protein ( 200g ground turkey or chicken breast and 100g ground beef+ some vegetables and cheese+ bread.) Breakfast and dinner are usually 2 yogurts and 2 slices of whole bread for some reason I can't eat a lot at breakfast and I don't like being full before sleeping. I'm thinking about buying a protein powder to take post workout because I don't eat post workout.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TbvFOV
Is building lean muscle possible?
I am training almost 2 years and i have not gained significant amount of muscles. Even my friends joke at me that i go to gym everyday and i don't look like i lift. My problem is if i try to bulk i gain a lot of fat within days and if i eat normal, i gain nothing at all. I stop eating sugary things and i eat mostly slow digesting food. My protein intake is 130g per day(no supplements). I am not interested supplements( tried and failed).
My recommended protein intake is 180g. I don't know how i should achieve myabe that it will be bulking.
I am trying to figure where my problem lies maybe the exercise or nutrition, my program is GET SWOLE BY CORY.
I would like some tips from people who were in my place and how they did it.
I would like to share my photos but i don't have enough posts to share links
My recommended protein intake is 180g. I don't know how i should achieve myabe that it will be bulking.
I am trying to figure where my problem lies maybe the exercise or nutrition, my program is GET SWOLE BY CORY.
I would like some tips from people who were in my place and how they did it.
I would like to share my photos but i don't have enough posts to share links
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CBOcyG
Carb backloading question
Would I readjust the Macros for off days due to low carb? Would I readjust fats to compensate the carbs? Or i keep the fats same as the on days? While the program says to be in a keto diet for 10 days which mostly is fat in macros? Will i do the same on off days after i start the carb backloading?
Thanks in advance
Thanks in advance
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TglIQt
Post-Workout Nutrition: What to Eat After a Workout
Eating After a Workout Is Important,
Doing this helps your body:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.
Specially Protein, Carbs and Fat
Protein Helps Repair and Build Muscle
Carbs Help With Recovery
Fat slows down the absorption of your post-workout meal
Doing this helps your body:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.
Specially Protein, Carbs and Fat
Protein Helps Repair and Build Muscle
Carbs Help With Recovery
Fat slows down the absorption of your post-workout meal
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2LCETkO
Any recommendations for pre-built 30d meal calendar (vegetarian) for newbie?
Hi:
Total n00b here... trying to get into serious fitness... What has been blocking me from consistently trying to hit the gym it is Nutrition Plans. Being a vegetarian, I find it hard to keep motivated to eat healthy and something nutritive enough to support my workouts (currently mostly HIIT and some weights on/off). I am looking for a pre-built 30d Vegetarian meal calendar that will remove that "What should I be cooking/eating today?" question. This way I can focus on my workouts and the Nutrition can be on auto-pilot. Any recommendations? (I do eat eggs but that is about it.)
Any suggestions (even paid services -- I can try these out) is welcome. Appreciate your time and guidance.
Thanks!
Total n00b here... trying to get into serious fitness... What has been blocking me from consistently trying to hit the gym it is Nutrition Plans. Being a vegetarian, I find it hard to keep motivated to eat healthy and something nutritive enough to support my workouts (currently mostly HIIT and some weights on/off). I am looking for a pre-built 30d Vegetarian meal calendar that will remove that "What should I be cooking/eating today?" question. This way I can focus on my workouts and the Nutrition can be on auto-pilot. Any recommendations? (I do eat eggs but that is about it.)
Any suggestions (even paid services -- I can try these out) is welcome. Appreciate your time and guidance.
Thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ERzK7J
I need feedback on this plan
So ive been working out for 6 months bulking, eating excess calories and eating carbs, proteins, and fats about in a 5:3:2 ratio respectively. To burn fat I apparently have to eat less calories and in a 4:4:2 ratio? Do I still need a lot of carbs when cutting? Im planning on lifting heavy, progressive overloading, and doing additional cardio while on this low calorie diet so I can force the body to burn fat. Can anyone give feedback or comments on this diet plan and workout?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SnoLGi
Ultimate Spice Blend Boosts Nutrition & Natural Probiotic
I purchased this unique spice that is absolutely not HOT (spicy irritating) during the weekend. The Christmas eve party, we cooked steak, Miso Soup, Tempura, Mexican Beans Rice and Chicken. The aroma, test is so superb that everybody fell in love. Most importantly, this natural herb spice blend boosts nutrition, reduces fatulance and helps natural probiotic to thrive. Please check out the product information and give it a try just one time.
It could be searched on google- "ZeroHeat Spices" or "Ultimate Spice Blend for Universal Recipes without Hot or Irritating Ingredient" on ebay.
Happy Holidays
It could be searched on google- "ZeroHeat Spices" or "Ultimate Spice Blend for Universal Recipes without Hot or Irritating Ingredient" on ebay.
Happy Holidays
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RhtWKB
insulin resistance vs insulin sensitivity
are they the same thing when it comes to eating carbs? mainly how do i figure out if im sensitive to carbs or resistance? my tryglycerides and glucose are normal. and today i ate rice with veggies and chicken and i actually felt more energized and not like some people say that after eating rice they need a nap
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2AgVK8r
Not gaining weight
Since I started working out in October I've gained minimal weight, only like a quater of a kg or around that. I'm pretty sure I'm eating in a caloric surplus, I'm gaining strentgh as my numbers are going up especially with squats and deads.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CBS2rr
how many calories ?
Hello,
I have hard time knowing exactly how much calories i need per day. I tried to calculate online on few websites but they aways disagree about the number: the range is between 1900kcal and 3000kcal !
I'm trying to build lean muscles for the next 2 months. My height is 170cm (5'7) and my weight is 58kg and i'm a women, my bf is around 20% and 22%.
I'm an amateur boxer and i do 2 training session per day with one day rest per week. In the morning i usually lift weight (1h15) and the night i do boxing (2h) and i use a bike to go to the gym (=around 1h/day).
How much calories do i need to build lean muscles please ?
Thank you
I have hard time knowing exactly how much calories i need per day. I tried to calculate online on few websites but they aways disagree about the number: the range is between 1900kcal and 3000kcal !
I'm trying to build lean muscles for the next 2 months. My height is 170cm (5'7) and my weight is 58kg and i'm a women, my bf is around 20% and 22%.
I'm an amateur boxer and i do 2 training session per day with one day rest per week. In the morning i usually lift weight (1h15) and the night i do boxing (2h) and i use a bike to go to the gym (=around 1h/day).
How much calories do i need to build lean muscles please ?
Thank you
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2AhKgS1
To cut or bulk? Help appreciated
Been thinking if it's time to start a cut or not around February. I'm now at 220lbs/100kg and 6,3ft/190cm which is an increase of around 12kg since a year and 22kg over two years. Been working out consistently for a year now, very sporadically over the last two years.
Here's some pictures: imgur.com/a/UsB1iSt
What do you think? Could I have an okeyish physique come summer if I start cutting soon, or am I too optimistic? Right now I'm more looking for a lean athletic build and then to continue bulking and gaining muscle later on. Or should I keep bulking ("until I hate myself")?
Front squats 107,5kg 3x4 Deadlift 100kg 3x4 BP 82.5kg 5x4
No impressive numbers but I'm progressing.
Thanks!
Here's some pictures: imgur.com/a/UsB1iSt
What do you think? Could I have an okeyish physique come summer if I start cutting soon, or am I too optimistic? Right now I'm more looking for a lean athletic build and then to continue bulking and gaining muscle later on. Or should I keep bulking ("until I hate myself")?
Front squats 107,5kg 3x4 Deadlift 100kg 3x4 BP 82.5kg 5x4
No impressive numbers but I'm progressing.
Thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2BJlPwA
I set macro of daily intake but it seems that I set too high protein intake
I set to lose 0.5kg a week so my daily die is set to 2250 cal. I used the popular android mobile app to keep track of my diet and set a macro to 45% carbs, 30% protein and 25% fat. In numbers this is 253g carbs, 169 protein, 63 fat.
I am 181cm (5.94) tall and currently have 86kg (187lbs) while body fat is around 21%. Based on multiple formulas (like Harvard, etc.), I should not be taking more than 145g of protein daily.
However, the macro I used seems to be pretty realistic.
What shall I do? Is my macro good or I should lower protein percentage to my max (weight * 1.7)? I am putting quite a lot of efforts into taking 170g of fat daily and I would not like it to be too much to it turns to fat. If I have to enter more fat, then I'd like to enter it via food (which is pretty easy)
I am 181cm (5.94) tall and currently have 86kg (187lbs) while body fat is around 21%. Based on multiple formulas (like Harvard, etc.), I should not be taking more than 145g of protein daily.
However, the macro I used seems to be pretty realistic.
What shall I do? Is my macro good or I should lower protein percentage to my max (weight * 1.7)? I am putting quite a lot of efforts into taking 170g of fat daily and I would not like it to be too much to it turns to fat. If I have to enter more fat, then I'd like to enter it via food (which is pretty easy)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SlH1Qz
Is this method ok??
I'm a 25 y/o male 245lbs about 16% body fat. I'm trying to get down to about 10%. Cutting cals down to 2300.
With 5 meals a day spaced about 3 hours apart starting at 6:30am
1. Protein shake
2-4 100G chicken with some type of green veggie
All those put together is only about 800 cals
So my question is with meal 5 I have about 1500 cals left to consume just to hit my goal and this meal will be post gym. Is it okay to eat a large final meal after the gym. Need to make up like 1500 cals 150 carbs and 45 fats to hit the macros correctly. 40/40/20 ratio.
Thanks Drew
With 5 meals a day spaced about 3 hours apart starting at 6:30am
1. Protein shake
2-4 100G chicken with some type of green veggie
All those put together is only about 800 cals
So my question is with meal 5 I have about 1500 cals left to consume just to hit my goal and this meal will be post gym. Is it okay to eat a large final meal after the gym. Need to make up like 1500 cals 150 carbs and 45 fats to hit the macros correctly. 40/40/20 ratio.
Thanks Drew
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2QOAkJS
Best Of 2018: 5 Most Talked-About Ingredients Of 2018
2018 was quite spectacular in a manner of speaking. We had some of the most grand weddings in the world, quirky restaurants launched, and not to forget, some novel, exciting, and controversial edible...
from NDTV Food - Latest http://bit.ly/2Tgccgh
via IFTTT
from NDTV Food - Latest http://bit.ly/2Tgccgh
via IFTTT
Working out during fasted state
Hey everyone
So I am starting intermittent fasting (6 am-2 pm) I go to work from 8 am-4 Pm and typically hit the gym three days a week after work at around 5 pm
Will I lose any muscle if I don’t eat after working out since my workout is during my fasting time
Thanks
So I am starting intermittent fasting (6 am-2 pm) I go to work from 8 am-4 Pm and typically hit the gym three days a week after work at around 5 pm
Will I lose any muscle if I don’t eat after working out since my workout is during my fasting time
Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ENxZb6
In need of big help
Last year in 9th grade I was tired of being fat/skinny fat so I went and cut for about 6 or 7 months and that was a big mistake on my part because I only had to lose about 10 pounds of fat or less and so I think I lost a bit of muscle, and at the time I would do home work outs with my bodywieght so maybe I built up some muscle I the process, I ended up loosing the majority of the fat, I started out at about 130 and my lowest was 118, I ended in September and on the 1st of June I started lifting wieghts 4 to 5 times a week, I did A LOT of research and made my own program, I've seen a good ammount of size and strength gains and I've managed to go from 120 to about 138 to 134 in the span of 7 months, but now I'm confused on if I should continue to bulk or to cut the excess fat off, I gain fat kind of easily, runs in the family sort of, I think, I would love to hear what other people have to say in the matter
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2BE5cm1
Energy drinks causing bloat?
So I’m about two months into my bulk, have noticed decent increase in size and strength and overall muscle maturity. My diet has not changed much since the start however I began consuming these sugar free zero carb energy drinks (Merica Energy) and I’ve been drinking them one a night (I work overnight) about 5 nights a week for a little bit over a month whereas about two weeks ago I have constant bloat and stomach pain to the point where it feels like I just finished the last bite of a big meal 5 minutes earlier and it’s been nearly 3 hours since I’ve last eaten anyway. My question is what are the chances it is the energy drinks causing this? I can only assume this is the cause because i have a very acidity sensation in my stomach almost all day everyday, and my diet hasn’t changed at all. I’ve tried pepcid Ac and that hasn’t worked and have ordered probiotics and digestive enzymes. Any help is appreciated
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ERW5lC
Nutrition for a Newbie?
Hi all,
I hope you all had a great Xmas!
I'm trying to get more fit and healthy. I'm 22, weight around 55kg. I'm quite underweight and have quite severe body image issues as a result of being skinny.
I'm of course motivated to join the gym, eat right and well, etc. But I have no clue where to start :/
My ideal goal is just to get to a healthy weight but of course, I'd love to get as fit and lean as I can,
My current calorie intake isn't as high as I thought it was. I don't have a good relationship with food so any help would be appreciative.
I'm not an active person but I have just got a gym membership.
Thank you!
ZK
:)
I hope you all had a great Xmas!
I'm trying to get more fit and healthy. I'm 22, weight around 55kg. I'm quite underweight and have quite severe body image issues as a result of being skinny.
I'm of course motivated to join the gym, eat right and well, etc. But I have no clue where to start :/
My ideal goal is just to get to a healthy weight but of course, I'd love to get as fit and lean as I can,
My current calorie intake isn't as high as I thought it was. I don't have a good relationship with food so any help would be appreciative.
I'm not an active person but I have just got a gym membership.
Thank you!
ZK
:)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TaZZsV
Is it normal to struggle when eating for mass?
I constantly find myself struggling and forcing down each bite to go my calorie goal (4000), and at times I don’t even have a appetite and have to make myself eat. Will it get easier over time? Is it suppose to be like this?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2ApYPDh
Food Faceoff: Christmas 2
Below are 10 Christmas foods/etc you may see or have today.
Please choose up to 6 that you like:
Christmas Dinner Ham
Christmas Mac & Cheese
Christmas Pine Tree Dessert
Christmas Punch
Christmas Tree Salad
Corn Casserole
Please choose up to 6 that you like:
Christmas Dinner Ham
Christmas Mac & Cheese
Christmas Pine Tree Dessert
Christmas Punch
Christmas Tree Salad
Corn Casserole
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2QQRxCr