FIRST CYCLE, TEST-DECA-DBOL

[zeta1]

You're probably hurting yourself doing this. You need "high" fat out of necessity... Steak, eggs, butter, avocado, etc.

Conversely, you need "high" carbs for performance. Potatoes, bread, rice, fruit, etc.

It's always the skinny lean guys that have these off the wall setups with their diet, I guess out of fear of getting fat? I don't know. It's usually the same reason they'll never get yoked.

If you must track your calories to bulk... figure out what your baseline caloric intake needs to be, stay no less than 500 calories above it. You'd probably be fine at 1000cal above. Get a gram of protein per lb of bodyweight, get the rest of your calories from whatever you want. You don't need high fat or low carbs or visa versa... You're making it unnecessarily hard on yourself.

Appreciate the help here, I don't like to complicate things just I tried to bulk once and it went to shit got a huge gut and that's all , but I'll throw in a homemade weight gainer shake

 

[zeta1]

You're probably hurting yourself doing this. You need "high" fat out of necessity... Steak, eggs, butter, avocado, etc.

Conversely, you need "high" carbs for performance. Potatoes, bread, rice, fruit, etc.

It's always the skinny lean guys that have these off the wall setups with their diet, I guess out of fear of getting fat? I don't know. It's usually the same reason they'll never get yoked.

If you must track your calories to bulk... figure out what your baseline caloric intake needs to be, stay no less than 500 calories above it. You'd probably be fine at 1000cal above. Get a gram of protein per lb of bodyweight, get the rest of your calories from whatever you want. You don't need high fat or low carbs or visa versa... You're making it unnecessarily hard on yourself.

is there an online calculator that you happen to use? i use myfitness calculator app just add extra calories to the equation since it gives me a low calorie even working out 5x week

 

[Eman]

Appreciate the help here, I don't like to complicate things just I tried to bulk once and it went to shit got a huge gut and that's all , but I'll throw in a homemade weight gainer shake

There could be many reasons why that would happen actually but probably the simplest explanation is that it was new for your body.

With your body type, you're used to getting a certain amount of calories... If you go over that amount, you're not going to feel totally comfortable. It's the same reason you didn't naturally end up as a big guy... Your body always told you to stop eating, whether you realized it or not.

With that said, your body will adapt if you condition it to do so. I suggest adding calories slowly and choose foods with purpose. Excessive carbs are going to probably make you feel bloated and uncomfortable faster than fats will... Which is nice because fat has 9 calories per gram to a carbohydrate's 4 calories. Add some avocado and natural peanut butter to your diet every day and voilà, you will have added a ton of calories for growth and it was efficient because you won't feel like a bloated mess.

is there an online calculator that you happen to use? i use myfitness calculator app just add extra calories to the equation since it gives me a low calorie even working out 5x week

Yes, I use myfitnesspal to track calories. It has the best database of foods on the market, IMO. However, I don't think it's BMR calculator is reliable. The best calculator I've found is through Avatar nutrition. You do need to pay a monthly fee to use it, just ten bucks, but it's a great tool. It takes a lot of the guess work out of things, not sure if it's really necessary for you at this stage of the game.

 

[zeta1]

There could be many reasons why that would happen actually but probably the simplest explanation is that it was new for your body.

With your body type, you're used to getting a certain amount of calories... If you go over that amount, you're not going to feel totally comfortable. It's the same reason you didn't naturally end up as a big guy... Your body always told you to stop eating, whether you realized it or not.

With that said, your body will adapt if you condition it to do so. I suggest adding calories slowly and choose foods with purpose. Excessive carbs are going to probably make you feel bloated and uncomfortable faster than fats will... Which is nice because fat has 9 calories per gram to a carbohydrate's 4 calories. Add some avocado and natural peanut butter to your diet every day and voilà, you will have added a ton of calories for growth and it was efficient because you won't feel like a bloated mess.



Yes, I use myfitnesspal to track calories. It has the best database of foods on the market, IMO. However, I don't think it's BMR calculator is reliable. The best calculator I've found is through Avatar nutrition. You do need to pay a monthly fee to use it, just ten bucks, but it's a great tool. It takes a lot of the guess work out of things, not sure if it's really necessary for you at this stage of the game.

I will take a look at that calculator.
and I'll add some avocadoes in my meals since like you said each gram is 9cals, I was gonna go for the weight gainer shake too and just drink 1/2 of it a day then the other 1/2 the next and that's 500cals with good source or protein/carbs/fats

 

[zeta1]

Quick update, started to get some pain in forearm and bicep this morning, it kind of went away, now when I flex I can feel a better contraction than before, hoofu it's gonna start getting better now, still doctor's appointment on the 30th

 

[HIGHRISK]

Quick update, started to get some pain in forearm and bicep this morning, it kind of went away, now when I flex I can feel a better contraction than before, hoofu it's gonna start getting better now, still doctor's appointment on the 30th

Took me 9 months to get back all my strength when I hurt my shoulder/delt. One of the hardest things I ever did was to go to the gym and work out my shoulders with the rubber bands and no weights I couldn't push anything including bench press. I couldn't lift anything the only thing I could do was biceps and triceps and that even had some pain associated with it. One of the longest times ever it felt like .

 

[zeta1]

Took me 9 months to get back all my strength when I hurt my shoulder/delt. One of the hardest things I ever did was to go to the gym and work out my shoulders with the rubber bands and no weights I couldn't push anything including bench press. I couldn't lift anything the only thing I could do was biceps and triceps and that even had some pain associated with it. One of the longest times ever it felt like .

What happened? I can push just fine but can't lift

 

[HIGHRISK]

What happened? I can push just fine but can't lift

Lift how? Give me an example.

 

[zeta1]

Lift how? Give me an example.

I can bench press and other pushing movements but I can't do barbell rows because my right arm has little strength I can barely curl 10lbs dumbbells, it's odd, I think I might of pulled a tendon/nerve in my bicep and it's barely giving my symptoms of pain but nothing much , it sucks not knowing what it is

 

[HIGHRISK]

I can bench press and other pushing movements but I can't do barbell rows because my right arm has little strength I can barely curl 10lbs dumbbells, it's odd, I think I might of pulled a tendon/nerve in my bicep and it's barely giving my symptoms of pain but nothing much , it sucks not knowing what it is

No pain in your neck or trap area? If not then you probably over did it and I suggest don't lift anything for a while. Maybe the Dr will do a mri and tell u more.

 

[zeta1]

No pain in your neck or trap area? If not then you probably over did it and I suggest don't lift anything for a while. Maybe the Dr will do a mri and tell u more.

That's what I'm hoping to get but that til after I see him on the 30th, I'm keeping my bicep lifts really light

 

[zeta1]

Did biceps and triceps Monday, used lighter weight only 10lbs for biceps and went regular weight with triceps and I even got a nice pump on biceps using those 10lbs dumbbells, felt good to workout again, yesterday was legs and that went good too, did a combo of dumbbell lunges with step-ups, then finished off with walking lunges, noticed my grip was giving our way sooner that my legs which was weird , any tips for that? Today is shoulder day and gonna again use light dumbbells like 7.5-10lbs for lateral raises and rear delts, have no issues doing military barbell presses at all or dumbbell shoulder press just getting the dumbbells up with my right arm is the hard part and lowering it again lol