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08-28-2006, 03:57 PM
| #22 (permalink) | |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,590
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Gender:  |  Quote:
And its not a stupid question, PWO is a source of major confusion. | |
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09-05-2006, 02:10 PM
| #23 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 81
| So I need to bump my present diet (2700+ calories) to 3767 calories as I've realised it's too light for someone like me who's planning on bulking. I've done the calculations thanks to Tad T. I'm listing my present diet and the options that I have of adding stuff to it to increase the calorie intake, if you have anything in mind that would help too! As far as I know, a 40/20/40 ratio is needed for bulking. Anyway, here's my diet: BREAKFAST 4 whole eggs fried 2 glasses of skimmed milk 1 cup oatmeal PRE-WORKOUT 1/2 cup oatmeal 1 serving whey protein POST-WORKOUT 2 servings whey protein 60-90 g Dextrose MEAL 1 Home-made meal consisting of pulses/rice/meat/chicken with chapati (carb) Piece of fruit/Juice Handful of Almonds MEAL 2 4 thin slices of turkey/chicken with 2 pieces of brown bread Handful of Almonds BEFORE BED Cottage Cheese 2 tbsps of Natural Peanut Butter 1 glass of skimmed milk Options: Tuna Fruits Olive Oils I just want my calorie intake to be close to the amount I need for bulking :S Adjusting for off-days, well I'll come to that once I adjust the diet... |
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09-12-2006, 08:50 AM
| #24 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 81
| Ok, so I got my weight and body fat measured. Unfortunately, I didn't do this before I started bulking so I can't really tell exactly by how much has my body fat increased but neways... Weight 82.1 kg (the machine at my gym says 84.20 kgs ...?) Height 176 cm Age 21 years Fat Index 22.1% Fat Mass 18.1 kgs Free Fat Mass 64 kgs My normal weight is between 62-77 kgs. Current Body Mass Index is 26.5kg/m. I guess the reason my waistline increased was mainly 'coz my bodyfat increased. I've made some minor changes to my diet just to reduce on my weight gains 'coz I've been gaining more than 2 lbs per week. I've cut down on my pre-workout meal on my off days and cardio days. (pre-workout= .5 cup oatmeal). I'll try this and check my weight day after tomorrow. If it doesn't help i'll think of more changes that I can make. Anyways, I'd just like to know: 1. Am I right in making these changes to my diet. Is this the right thing to do? 2. What's a suitable body fat % for someone like me who's bulking and not aiming to cut right now. 3. About Ramadan, I'm just going to cut so that I can reduce my bodyfat levels. Will 1 month's time be sufficient? Thanks! |
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10-12-2006, 10:12 AM
| #25 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 81
| I measured my weight today at the same time as last week when it showed 82.9 kgs (shot upto 82.9 from 80). So I checked it today and it showed 81.1 kgs and I think it's a good sign. However, the bodyfat % went up by around by .5%. Should I be worrying about it? But the loss in weight is good for sure yeah? Anyways, Ramadan is coming to an end in a week's time and I have decided that I want to cut down my bodyfat levels to atleast 10-15% before I even think of bulking because I don't want to give up a decent looking body while I bulk. I intend on bulking with low bodyfat levels. Unlike last time when I had an above average bodyfat level and thanks to my try at bulking it just ended up making me look a bit fat. Anyways, my question(s) are: 1. Am I right with my approach? 2. Should I re-start Rippetoe's program once Ramadan ends with a cutting diet so that I cut down on my fat? Basically, should I lift while I intend on cutting? P.S: I just realised I never mentioned this before so I'll do it now. I'm aiming for a decent physique at the moment. Nothing that great. Something like a model's physique for starters - low bodyfat, decent chest and biceps, etc. Once I'm there I can progress depending on my desire to progress... Something that wuld motivate me to work on it further! |
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