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Old 02-24-2014, 04:41 PM   #1
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Default Diet please help

I am 23 6ft 2 inches and weigh 104kg please advice whether I need to bulk up or lose some weight

Please advise how much protein I need


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Old 02-25-2014, 09:23 AM   #2
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Going to need to provide a lot more information for anyone to help you.

1.) Do you have a photo you can share?

2.) What does your current diet/training look like?

3.) What are your goals?

That's a basic start, more questions will come as we go along this path.
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Old 02-25-2014, 10:23 AM   #3
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1-1.5grams per Kg of body weight should do just fine as far as the protein goes.
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Old 02-25-2014, 11:13 AM   #4
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Originally Posted by Shorts View Post
Going to need to provide a lot more information for anyone to help you.



1.) Do you have a photo you can share?



2.) What does your current diet/training look like?



3.) What are your goals?



That's a basic start, more questions will come as we go along this path.



Diets like this typically

Meal 1: protein shake with 50g oats

Snack: banana yogurt

Meal 2: prawn salad, cottage cheese

Pre workout protein shake
Post workout protein shake

Meal 3: Turkey breast with jacket potato and veg

Plus 3 litres of water daily

My goals are to pack some serious size on then lose some fat to show off them muscles.

Thanks


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Old 02-25-2014, 11:19 AM   #5
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Quote:
Originally Posted by elfmanscoop View Post


Diets like this typically

Meal 1: protein shake with 50g oats

Snack: banana yogurt

Meal 2: prawn salad, cottage cheese

Pre workout protein shake
Post workout protein shake

Meal 3: Turkey breast with jacket potato and veg

Plus 3 litres of water daily

My goals are to pack some serious size on then lose some fat to show off them muscles.

Thanks


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Oh yeah I am currently using 5x5 full body workout that reg park used 3 days a week mon,wed,fri

This is what this month would look like training

Aba
Bab
Aba
Bab


Full body

Workout A

Squat 5x5
Chin ups 5x5
Bench press 5x5
Barbell curls 3x10
Calves 2x15-20

Workout B

Front squat 5x5
Rows 5x5
Standing press 5x5
Deadlifts 3x5
Dips 3x10
Calves 2x15-20


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Old 02-25-2014, 01:28 PM   #6
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bulk, brah
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Old 02-25-2014, 01:35 PM   #7
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I am not an expert by any means but it seems that a sensible approach would be to
1- define your target weight (goal setting)
2- define your maintenance calories based on that weight.
3- work your way up to slightly above ( about 500 cals) that eating level over time. (gradual caloric increase)
Increasing your current intake over the course of a few days/ weeks.

4- Eat a variety of whole, healthy foods ( with some cheats tossed in) try to eat about 80% clean. Focus on protein and fat (as in eat some) and lots of veggies.

5- start a good strength building plan and toss in one or two cardio sessions per week. ( work stage)

6- think more toward body recomposition rather than bulk or cut - just eat well and lift hard . (If you need more food - eat If you need less, don't)

7-Building muscle and letting the body do what it does - Get stronger.
8 - Continue for at least a year and be happy with the results. ( they will come) ( reward stage)

Hope that helps. Good luck on reaching your goals.
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Old 02-25-2014, 03:15 PM   #8
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Quote:
Originally Posted by elfmanscoop View Post
Oh yeah I am currently using 5x5 full body workout that reg park used 3 days a week mon,wed,fri

This is what this month would look like training

Aba
Bab
Aba
Bab


Full body

Workout A

Squat 5x5
Chin ups 5x5
Bench press 5x5
Barbell curls 3x10
Calves 2x15-20

Workout B

Front squat 5x5
Rows 5x5
Standing press 5x5
Deadlifts 3x5
Dips 3x10
Calves 2x15-20


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This is 3 weeks later from the other photo


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Old 02-25-2014, 06:17 PM   #9
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Definitely bulk. You need to fill that frame out some! Also eat more. A lot more. Clean if you like, but I wouldn't be shy about eating a dirty meal here and there too. You can lose any fat you gain later. SCStrong suggested a sensible approach.
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Old 02-25-2014, 09:54 PM   #10
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Get stronger.
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