discussion Fitness / eating tips?

[P!NK2LOVE]

Hey fitness peeps, I’m training 7 days a week and having a protein shake after each session, just wondering what y’all eat in the meantime? Do y’all eat every 3 hours or? I’m trying to bulk but I wanna stay lean as well, like I don’t want to get fat I just want to put on muscle. Help! 

[Pheromosa]

You cannot bulk and stay lean. 

[enchanted0]

eating chicken breast > protein shake

and if you don't want belly fat then don't eat sugar especially soda, they're the WORST.

[karron0624]

My bulking diet is:

 

Breakfest: 650 calories

2 packets of Oatmeal

2 eggs

Apple

Glass of OJ

2 cups of water

 

Lunch:  800 Calories

Pb&j sandwhich on wheat bread

Banana

cup of carrots

3 Stalks of Celery

cup of Pineapple

2 cups of water

 

Dinner:  1000 caloriea

9 ounces of meat (whatever i choose that day)

3 cups of veggies

2 cups of water

 

Consider drinking a cup of water before you wake up and a cup of water before bed as well.

 

Snack: 500 calories

2 Packets of Peanut butter sandwiches after the workout.

 

Total calories: 3000

 

For cutting, remove the snacks, change breakfest to one egg and one packet of oatmeal, and cut meat down to 6 ounces for dinner.

Edited April 27, 2022 by karron0624
Water

[karron0624]

4 minutes ago, enchanted0 said:

eating chicken breast > protein shake

and if you don't want belly fat then don't eat sugar especially soda, they're the WORST.

Eat natural surgars from fruit. Lack of sugar will affect your sex drive and cause you to have weaker erections.

[byzantium]

I'm a runner and can pretty much eat whatever I want and stay lean.  Building muscle is a little harder, but I do 150 pushups, 15 minutes of abs, 25 pull-ups, (plus lunges and squats) 4x a week and look just fine. 

If you are not going to run 30+ km a week I would probably stick to chicken/fish and vegetables with some fruit as a dessert/snack.  

Edited April 27, 2022 by byzantium

[Alongoria13]

25 minutes ago, Pheromosa said:

You cannot bulk and stay lean. 

You kinda can... I am on a diet that grows my muscle while losing fat atm, went from 24% of fat to 17% that i am right now and still losing.

 

Morning: 6 eggs, one slice of integral bread and 2 cups of veggies

Morning Snacque: Protein bar + a cup of fruit

Afternoon: 180 grams of chicken/fish/minced premium beef + 2 slices of integral bread/integral flour tortillas + 2 cups of fruit

Afternoon snacque: Cup of fruit

Dinner: 180 grams of lean protein + one slice of integral bread or half a cup of integral rice + 2 cups of veggies.

 

Exercise and cardio 5 times a week.

Edited April 27, 2022 by Alongoria13

[Pheromosa]

3 minutes ago, Alongoria13 said:

You kinda can... I am on a diet that grows my muscle while losing fat atm, went from 24% of fat to 17% that i am right now and still losing.

 

Yeah I thought the OP just wanted to put on muscle fast as possible lol 

[Brando]

replace protein powder with cricket powder. much better quality protein which is naturally rich in very important vitamins and minerals and even fibre and only has 1 ingredient, compared to a pharmacy list of ingredients and synthetic additives of protein shakes. 

[Severus Snape]

41 minutes ago, Alongoria13 said:

You kinda can... I am on a diet that grows my muscle while losing fat atm, went from 24% of fat to 17% that i am right now and still losing.

 

Morning: 6 eggs, one slice of integral bread and 2 cups of veggies

Morning Snacque: Protein bar + a cup of fruit

Afternoon: 180 grams of chicken/fish/minced premium beef + 2 slices of integral bread/integral flour tortillas + 2 cups of fruit

Afternoon snacque: Cup of fruit

Dinner: 180 grams of lean protein + one slice of integral bread or half a cup of integral rice + 2 cups of veggies.

 

Thats a great diet! But scientific research shows that fluctuations of weight when dieting down are mostly due to fat loss, not muscle gain. The body has a harder time gaining muscle when in a caloric deficit, even if you eat 10 shakes of protein a day.  Even on body recomposition programs you still depend on caloric surplus days to gain muscle. 

 

But if it works for you then good! I know that it can be hard going from skinny-fat to muscular/toned. 

[XtianB]

I've been working with a trainer for 7 months and he said that the body builds muscle when it rests, so working out 7 days a week is not ideal. He recommended about 5 times and the 6th day should just be cardio

[Popboi.]

2 minutes ago, XtianB said:

I've been working with a trainer for 7 months and he said that the body builds muscle when it rests, so working out 7 days a week is not ideal. He recommended about 5 times and the 6th day should just be cardio

This. It’s the combo of working out, right nutrition and proper rest. Substract one and you’re in for meh results.   

[Bloodflowers.]

I just eat whatever

[Alongoria13]

5 minutes ago, Severus Snape said:

Thats a great diet! But scientific research shows that fluctuations of weight when dieting down are mostly due to fat loss, not muscle gain. The body has a harder time gaining muscle when in a caloric deficit, even if you eat 10 shakes of protein a day.  Even on body recomposition programs you still depend on caloric surplus days to gain muscle. 

 

But if it works for you then good! I know that it can be hard going from skinny-fat to muscular/toned. 

Lemme check my stats...

 

Went from 80cm waist to 74

17.6 kgs of fat  to 10.8

35.2 kgs of muscle to 38.5

 

So yeah the fat is the biggest loser here, it's a slow diet but I am stanning the results

[illia]

Don't eat 3-4 hours before sleep

[Beyonnaise]

25 minutes ago, Flomik said:

Don't eat 3-4 hours before sleep

 

What's the tea on this

 

I can only work out/have a protein shake like an hour before I go to bed because I'm too busy during the day

 

[Thinking Of You]

Go into it thinking about your health first. Don't workout to look a certain way because you will literally have body dysmorphia. Train 5-6 times a week, eat well (I usually eat oatmeal and a greek yogurt parfait for breakfast, protein shake after workout, protein bars or fruit as snacks, and then of course, lunch and dinner - it's usually either chicken, fish, some sub-sandwiches with avocado if I don't feel like cooking), and go on with your day. 

[ariananext]

Anybody suggesting some good meals for breakfast and/or lunch? I've always had issues with food growing up and now I have such a hard time because I don't like.. anything. I find myself eating junkfood all the time and I'm lucky I have a good metabolism because I'm quite slim still (I'm a woman by the way, I don't really care about being bulk). Now that I work 9:13-17:30 I can't even be home for lunch so it's even harder to eat something that's good from the morning. I always see those people eating amazing breakfast on social media but they look so hard to make/like it takes too long. Help a sis out 

[suneclipse121]

1 hour ago, Flomik said:

Don't eat 3-4 hours before sleep

This is not a thing. You can eat at whatever time you want as long as you stay under  or meet your caloric needs for the day. Now if you eat more than you should then you will gain weight but that could happen at any time of the day not just at night.

Edited April 27, 2022 by suneclipse121

[favorite crime]

3 minutes ago, suneclipse121 said:

This is not a thing. You can eat at whatever time you want as long as you stay under your or meet your caloric needs for the day. Now if you eat more than you should then you will gain weight but that could happen at any time of the day not just at night.

It's actually bad for you because you sleep less and will wake up prematurely because your body is hungry 

[suneclipse121]

34 minutes ago, favorite crime said:

It's actually bad for you because you sleep less and will wake up prematurely because your body is hungry 

Exactly. It’s not ideal to sleep on an empty stomach. And no food 3-4 hours before bed is a bit much. It’s ok to eat something light before going to bed. It’s only when someone overeats before bed that it becomes an issue. 

Edited April 27, 2022 by suneclipse121

[Outlaws]

3 hours ago, Flomik said:

Don't eat 3-4 hours before sleep

This is so wrong as long as you don't cross your calories "limit" you're fine, it doesn't matter if you eat it all before sleeping.

[Russell22]

5 hours ago, P!NK2LOVE said:

Hey fitness peeps, I’m training 7 days a week and having a protein shake after each session, just wondering what y’all eat in the meantime? Do y’all eat every 3 hours or? I’m trying to bulk but I wanna stay lean as well, like I don’t want to get fat I just want to put on muscle. Help! 

If you are bulking up then I suggest doing caloric surplus. If you don’t want to get fat then eat less carb and more protein and good fats.

[John Slayne]

I came here to take notes but I'm so stressed out just by reading all this