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A year later and 14 kg down, I'm definitely in the best shape of my life. However I believe it's time for me to bulk up and put some muscle on my frame this year. If anyone has any bulking tips please do share.
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2333 kcal
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Vet: 51,78g | Eiwit: 140,68g | Kolhy: 310,84g.
Ontbijt: Nutritech Proven NT Protein, Brown Sugar, Heartland Corn Flakes, Pick n Pay Full Cream Fresh Milk, Bokomo Traditional Oats, Coffee with Milk and Sugar. Lunch: Nutritech Proven NT Protein, Rhodes Strawberry Jam, Black Cat Crunchy Peanut Butter, Albany Superior White Bread, Enterprise French Polony, Wellington's Tomato Sauce, Albany Superior White Bread, Beef Steak (Lean Only Eaten), Fried Egg, McCain Mixed Vegetables, Coffee with Milk and Sugar. Diner: Pick n Pay Full Cream Fresh Milk, Nutritech Proven NT Protein, Brown Sugar, Ace Mealie Meal, Eskort Red Viennas, Albany Superior White Bread, Lettuce, PnP No Name Mixed Vegetables, Lamb Chop (Lean Only Eaten). Snacks/Andere: Woolworths Tin Roof Ice Cream. meer...
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 Reacties
If you are coming from eating at a deficit. Slowly increase your calories to maintenance by adding 150-200 calories per week that way you give your body time to “adjust “ to the extra energy/food. So this would be a reverse diet. Once at maintenance stick there for about 2 weeks then slowly add calories again 150-200 calories at a time, slow and steady. Once weight is stagnant add another 200 calories. Until you get to a calorie surplus of 500. While adjusting your training as well. This way your body will have adjust its nutrient partitioning favourably. Just adding a bunch of food all at the same time will often result in a lot of fat gain rather than muscle. Keep your same food sources just adjust the quantities. I have been on a bulk for quite some time. Remember you won’t be as lean as you are during your bulk don’t panic focus on strength and performance gains in the gym a slow yet steady increase on the scale. If you gaining .5-1kg per week I would say you gaining more fat than muscle. Good luck
10 jan 23 door lid: _Leks
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@_Leks thank you sm for the advice, really appreciate it! 🤝
10 jan 23 door lid: GIGABA RSA
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Gym plenty and push heavy weights no more than 8 reps otherwise you pushing to light. That simple
10 jan 23 door lid: JayBoy8
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what whey protein do you recommend
10 jan 23 door lid: aharrisanker
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Watch Jeremy Ethier YouTube. He has great lean bulk tips
11 jan 23 door lid: Darth KittenKat
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@Darth KittenKat i already do😉
11 jan 23 door lid: GIGABA RSA
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@JayBoy8 i bicep curl for 10...ill make that adjustment🤝
11 jan 23 door lid: GIGABA RSA
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@aharrisanker i use nutritech proven nt protein.... it's decent and cost-effective
11 jan 23 door lid: GIGABA RSA
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You are beautiful just the way you are 🤩
11 jan 23 door lid: Sorceress1976
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15 jan 23 door lid: michie_getsfitter
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15 jan 23 door lid: GIGABA RSA
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