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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 03-01-2014, 12:53 AM   #11
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Originally Posted by IrishHitman View Post
Sounds like you need a whole milk budget

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Budget??
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Old 03-01-2014, 01:08 AM   #12
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Budget??
Translation: Drink lots of whole milk.

Inference: Bulk.


That's my take on it, anyhow.
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Old 03-01-2014, 01:31 AM   #13
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GOMAD and Squats.... they will damn near cure cancer !!
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Old 03-01-2014, 01:50 AM   #14
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Your abs don't "pop" since you're so light. The more muscle you carry the more fat you can get away with.
Your cals seem way to low as well. When I was 150 I had to eat over 3500 in Oder to see any progress
I would atleast 3000 ~ BWx20
Try that and go by Murrow not scale
The scale lies lol
Accept if you gain some fat but not too much. Cut back if you are.
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Old 03-01-2014, 08:56 AM   #15
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Originally Posted by 2013SierraSam View Post
Thanks for the helpful advice, guys. When I say a "damn tank", I mean I'm tired of being the little guy. Ever since elementary I've been the smallest kid in my group of buddies and I'd like to be bigger so I can make up for my height. 5'9" may not seem short to some, but it is. Now... Don't peg me as a pipsqueak who has no muscle mass or definition. I definitely have decent muscle mass..regardless of my listed weight. It's just how I'm built and a fast metabolism that I can't seem to keep up with. I have "okay" arms and chest, but to me they are scrawny. Friends, family, and my fiancé will tell me I look strong and great. While I may look like that to them, I do not to myself. I'm sure you ALL know how this feels to be a bodybuilder and 9 times out of 10 you see something completely negative in the mirror when in reality you look pretty good. I'd like to be at the point where even myself knows that I'm strong as f***, I look strong as f*** and can kick some ass if I need to. Alright this is turning into some long story but you guys get the picture.

I workout Monday-Satuday. I drink 1-2 protein shakes a day (50g of protein per shake) and my meals consist of fish, chicken, brown rice, and greens. I'll snack on edamame peas instead of chips or something of that matter, or I'll get some almonds. Not sure if you guys knew this, but edamame is 8g of protein per serving which is pretty good for a quick handful of dried peas. To @JDMalm, I totally agree. I'd rather not be skinny with a defined six pack. That is why I'm aiming to build more rock hard, juicy, outstanding, muscly, female drool inducing, swollen muscles.

I look forward to more advice. I'd rather not go to bodybuilding.com as it is just hundreds of thousands of assholes hiding behind keyboards talking shit to make themselves feel better. Peace.

-Sam
Some small niches on BB.com aren't bad, but you're definitely in the right place.

First things first. You need to log your intake. You eat healthy, so it won't be hard to log your intake and see just how many calories you're actually getting. I use myfitnesspal.com to log my intake. It's basically the best place you can go for that sort of thing.

Calories and protein are king. You need 200g of protein a day AT LEAST. I get 240-280, even cutting. After that, you need calories. Healthy food is well and good, but if you can't get enough calories you'll need to supplement with dirty foods and lots of time at the buffet.

So figure out how many calories you're getting now (a few days of logging should be plenty), then come back and let us now your calories, protein, carbs, and fats.
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Old 03-01-2014, 09:54 AM   #16
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To @JDMalm, I totally agree. I'd rather not be skinny with a defined six pack.
me in HS at 120 lbs and last year at 195 lbs.... I am the same height in both pics
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Old 03-01-2014, 10:11 AM   #17
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First of all stop going gym from Monday - Saturday. You are burning yourself. Almost all the programs here @MAB emphasizes on rest, recovery and food. Gym is only 30% of your overall working not 100%. Give rest to your body. Go for Core lifts. Try to add wt. to your core lifts instead of reps. 5'9" is not short. You are eligible to some more fat % ...
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Old 03-01-2014, 03:55 PM   #18
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First of all stop going gym from Monday - Saturday. You are burning yourself. Almost all the programs here @MAB emphasizes on rest, recovery and food. Gym is only 30% of your overall working not 100%. Give rest to your body. Go for Core lifts. Try to add wt. to your core lifts instead of reps. 5'9" is not short. You are eligible to some more fat % ...
I've been contemplating a Mon-Tue, off Wed, Thurs-Sat, off Sunday. Does this seem logical?
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Old 03-01-2014, 08:07 PM   #19
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I've been contemplating a Mon-Tue, off Wed, Thurs-Sat, off Sunday. Does this seem logical?
I'm doing M/T, off W, T/F, off S/S and it's going well. I've done just as well on MWF.

If you're young and motivated, 5 days/week is plenty, IMO.
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Old 03-02-2014, 02:14 AM   #20
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I've been contemplating a Mon-Tue, off Wed, Thurs-Sat, off Sunday. Does this seem logical?
That is 100% logical. Actually you mentioned that you go to gym Monday-Saturday that's why I mentioned it. You need atleast 2 days of complete rest from gym along with rest and recovery on regular gym days. As I mentioned, try to concentrate more on core lifts like bench, squat and deadlift. Is it possible for you to post what schedule / program you are following in gym as of now. I'm sure it will help you generate more response and feedback.
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