advice

hey guys been a huge fan of the website i have learned a lot thanx to it anyway i have been training for 5years now naturally only had pre workouts and the odd protein if the money allows anyway i the past year my weight gain has seemed to slow down as expected which comes to my question if i should perhaps juice or just wait a bit more was considering begginer bulking cycle as suggested on the website would love you guys input in this matter. also when i started i was a over weight kid at 15 115kgs at 36.8% bodyfat took two years of dieting and lots of gym time came down to 80kgs 8.4% bodyfat and at 17 started to slow bulk to my current stats been very happy with what i have been able to put on to my frame in the past two years naturally but would really like to compete next year that is why im asking if should hop on the juice or just stick it out with the diet?

My stats
Age:19 turning 20 (very young i know)
height 1.89cm
current weight:102kgs
bodyfat:11.8%
i have been following a diet from a dietian at hpc tuks in pretoria so its on point but will perhaps post it if you guys are curious.

cheers guys and thanks in advance

get a good diet that makes you eat allot of clean food and youl pick up allot.

dude you still young. sort yourself out with a solid diet and training programme and you good to go :lol:

Agree, age ! dont use smaarties yet.... Jy gaan op 35 se, fok ek moes geluister het ! Jou keuse

Post that diet let us see

alrighty then thanks guys appreciate the advice on not juicing will wait a few more years

My diet please feel free to tell me where i could chop or change.. (the diet always changes i tend not to eat the same food everyday always changing somewhere)


meal: 1 6am (before work)
2scoops of ensure and 1 half scoops whey protein or milo

Meal 2 8am (breakfast)
1cup fat free milk
2cups futurlife crunch rolled oats or museli crunch or all bran
2whole eggs (boiled) or 2tables spoons peanut butter
500ml water

meal 3 10pm (snack)
300ml super M or 250ml milo (the one in the boks not home made)
20grapes
3provitas
2 chicken vieannas or 2 trianle cheeses (low fat)

meal 4 12pm (lunch)
2cups basmati rice
120g chicken fillets
2cups mixed veggies or broccoli

meal 5 2pm (snack)
1apple
1 jungle oats energy bar or 1 special K bar
2 chicken vieannas

meal 6 3pm (before gym) i thought at firs this would bring down during gym sessions as i eat it like 10min before i train but somehow it gives good voomaaa
60g billtong
6 wholewheat provitas

(during workout) workout lasts about 45-60mins not longer and not less
i would be sipping on preworkout with some game but recently just cut out the pre workout.

meal 7 6pm (dinner)
1 medium baked potato
120g chicken breast
2cups mixed veggies
1cup fat free milk

meal 8 9pm (before bed)
300ml super M
3provitas
1 small banana or 150g pineapple
2 tablespoons peanut butter or 2 triangle cheeses

keep in mind im bulking macros are: Carbs:531 Protein:193 fats:108g these numbers are all according to the dietitian.

when i started i was very skeptical with all the foods but when i started i was 104kgs 15.8% and it been 3 months about now to my current stats my cm have gone up but my abs are starting to appear again even obliques and feeling like a beast in the gym also.

but please im open to any suggestions
cheers guys

The diet isn't your normal cup of tea you will find on the forum but if you say that it is working for you and you leaning out then stick to it. I know for a fact that if I follow that diet I would swell up like a blowfish because of all the sugars. What I would suggest is to lean out to say 10% bodyfat then we will tweak the diet to better suit putting on proper lean mass.

Hey, Schian.

Your daily diet contains plenty dirty calories and like Pyro said way to much sugar. I take it from your age that you are a scholar/ student? Try to take control of your grociers and clean up your protein sources. Vieannas and all other processed meats contain plenty fats and carb fillers, get hold of better sources like real meats, eggs, cottage cheese, ect.

Obviously cause you are so young and a hard-gainer you can eat dirty and get away with it - that comes with the age and natural hormones, but you'll see better gain if you eat nutrient rich.

Schian wrote: ... i have been training for 5years now naturally only had pre workouts and the odd protein if the money allows...

If you have to choose just one supplement to take, make it whey. Pre-workouts is a luxury and many people agree that it (depending on product mind you) will become less effective over time. If you insist on using them, try to limit it/ take it cycles. Either way, read the packaging as they usually provide precautionary measures.

Thanks guys much appreciate the advice I have been given here I was also a bit like sketchy when I first shaw it but my body seems to be happy with it metabolism is up a lot and lot more energy during the day I will stick to it for till I can hit 10% then perhaps come to dj for a better diet as of now what would you guys recomened swapping the vieannas out with?

Instead of viennas stick to chicken breasts, extra lean mince, lean steak and lean pork chops. Lean quality ham (not that processed cheap shit) is also good, but avoid processed meats as much as possible. Switch your Super M and Milos for whey shakes. Lots of sugar in there.

I have a big problem with meal 3. It's sugar and milk fat, shitloads more sugar so your insulin will hit the roof, some more carbs for good measure, then you have a choice between two fattening things. This is literally as bad as it comes in terms of weight loss- combining an insulin spike with fats. All those fats are gonna sit on you and smile.

Pyroclasm wrote: All those fats are gonna sit on you and smile.

Brilliant! Never heard it like this before. Thanks!

Just gymmed, massive legs session. Now the fat is crying. Have 1 boet!

wow thanx guys went shopping yesterday did exactly what you guys said switched the foods will see now how it goes and keep guys posted much appreciated for all the advice