How long till I see gains brehs?
- Thread starter MikelArteta
- Start date
BUy thisI'm lactose intolerant
For a protein shake don't you have to buy whey or something ?
Best protein for ppl that are lactose intolerant.
For the shake/smootie:I can but I fart afterwards
how do you know whats a good smoothie or protein shake just one with the mos tcalories?
1scoop of protein
1 to 1/2 cups of oatmeal
banana
teaspoon & a half of honey
tablespoon of peanut butter (if your stomach can handle it, mine stopped after a while)
cup of lactaid milk
blend, add water if its too thick n/h
All I use is Gold or Platinum ON
Twice a day on the days you don't work out. You can do it twice on the days you work out too, just leave out the protein from one of them since you'll be drinking a regular protein shake (protein + water) after your workout... Drink the one w/ the protein like an hour or so before bed.
thanks for all the help brehs
hope to reach elite status
hope to reach elite status
And drink water, gallon a day
Majestyx
Duck Season
Thread gets made, or some variation of "I can't get big, I'm lactose brews" by scarf once a year. If you don't stop bullshyttin and eat + lift... 
My secrets for a good bulk not much fat too. Is eat 5 times a day
6am breakfast: banana, three boiled eggs and turkey bacon
9am Protein Shake there are three types of protein I drink the heavy one first.
12 lunch: peanut and jelly with second protien shake
3pm snack: mixed nuts or beefy jerky with a apple or orange
5pm dinner: one meat I only chicken beast or Salmon with brown rice and some type of veggie
8pm snack: I eat like a fiber one bar or granola bar with third protein shake which is the lowest one whey
Pre work: vita-pack with a mixed creatine and amino drink
After workout: same mixed creatine and amino drink
Drink 8-12 cups of water a day
And challenge Yourself everyday to get better you should workout five a week six if you want to do cardio for atleast an hour targetting a different body part with slow increase in weight while maintaining proper form to prevent injury.
Last never eat past 9pm
6am breakfast: banana, three boiled eggs and turkey bacon
9am Protein Shake there are three types of protein I drink the heavy one first.
12 lunch: peanut and jelly with second protien shake
3pm snack: mixed nuts or beefy jerky with a apple or orange
5pm dinner: one meat I only chicken beast or Salmon with brown rice and some type of veggie
8pm snack: I eat like a fiber one bar or granola bar with third protein shake which is the lowest one whey
Pre work: vita-pack with a mixed creatine and amino drink
After workout: same mixed creatine and amino drink
Drink 8-12 cups of water a day
And challenge Yourself everyday to get better you should workout five a week six if you want to do cardio for atleast an hour targetting a different body part with slow increase in weight while maintaining proper form to prevent injury.
Last never eat past 9pm
track your lifts
record where you were at with weight/reps and watch it in real time. Visual aids can keep you moving
take pics monthly
Ive never bulked and have been adding lean weight all my life. But Ill you tell it with your cac logicRule 1 of Lift Club - Please refrain from using the T word amongst fitness circles , its more or less blasphemous & damn right offensive
You will need to Bulk firs to your intended weight goal & then cut a little because gaining muscle & fat is inevitable
OK so here's a layman's guide that I did for one of my boys that could really prove useful in your quest to gain some muscle/size (provided you couple this with a decent lifting regime):
http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
Use above Calorie calculator & keep this rule in mind - whatever figure it gives you (this is your maintenance calorie) in order to put on size you NEED to eat ~300-500 calories on top of the given figure to attain positive healthy weight GAIN.
DIET NOTES For Results Given Above :
In order to CUT/ Lose weight ( lose fat preserve muscle gained from a bulk phase)
Again as a RULE OF THUMB you need to increase by 500 calories+
so ADD 500 to your given figure.
For maintenance simply eat the ACTUAL figure given by th ecalcuylator everyday & you should more or less remain at same weight.
MACRO ADVISE (Protein/Carb/Fat distribution) :
Before I go into detail below bear in mind these IMPORTANT figures:
1 Gram of Protein = 4 calories
1 Gram of Carbs = 4 calories.
1 Gram of FAT = 9 calories
So now that we know above this is how you workout your MACRO composition:
- PROTEIN - Always keep this high & by high consumption = 1 gram of protein per pound of body weight. So figure your weight out in KG then convert to pounds & thats your protein intake for e.g I'm 89Kg = 198Lbs = so my protein intake is ~200 grams everyday (rest day or training day). So e.g my total Kcalorie for day is 2500Kcals then 200 grams of protein will equate to 800Kcals (200 grams X4Kcal per gram). So 2500Kcal - 800 = 1700Kcals remaining to factor my Fats & Carbs for the day.
- FATS - This needs to be 20% of your Total Calorie. again lets take my e.g my total KCalorie for the day is 2500, 20% of that is 500Kcals (divide this by 9 to get number of grams) so my fat intake = 55 grams (55 X 9 calorie per gram formula). So now that my Protein and Fat (KEY MACROS) are out the way last but not least rest of your allowance is all Carbs.
- CARBS - so 2500 - 800 + 500 = 1200Kcal left again we divide this by 4 to get our grams = 300 grams of carbs.
So yea Scarf boy....there you go.... done & dusted...just to summarise:
By the way this is where that App (myfitnesspal) , use that to plug in what you eating & it should give you your MACRO & Calorie numbers so you can keep track of your grams (don't really watch you calories watch your MACRO per se) & make sure you hitting close to those (ball park figures) everyday.
- Go to link above get the BMR Calorie figure
- Depending on your goal (if wieght loss/ leaning out) minus 500 from it & that's your TOTAL KCAL per day.
- Next work out your MACRO using above notes & make sure they fit your requirements. Remember protein always high/ fats moderate/low & Carbs always LAST.
- Plug these figures into your Myfitness app as you eat throughout the day.
- Lift, Eat, SLEEP, GROW & Job done son!
Good luck
I feel alive though brehs
