Recent content by Flinch

Sorry for the confusion, for now I want to bulk and gain.

I was thinking of bulking, so getting stronger en bigger and when hitting nice numbers cutting down. I Would love to hit 90kg/198lbs with fat around 9 to 10%, thats a goal I would love to hit. My strengt is now 8*82.5kg/181.5lbs for bench, 6*152.5kg/335.5lbs deadlift and for squat...

He 3J, sorry for that, I thought I put a file with the last posting. I hope it goes right dis time, tnx for your time Time Food quantity unit Calories Carbs Protein Fats 7:30 Baked Eggs 3 piece 330 2 24 20 Milk Half full 200...

I have transleted my shedule, I hope it does make sence:tounge2: somethings I wasn't sure about if I did it right haha And I made in it Excel, but couldn't upload the file, then converted to pdf, same story. So I hope it works now

Heej 3J, i would like some tips,but I change somethings in my shedule. So all my shedule are in dutch, so i have to translate something. Iám 45 year , 5,9 tall (181cm) , weight is 80 kg/ 176LBS, measured by my self wth caliper 11% fat and my digitale scale says 13%. My BMR sits around 1850kcal...

No Problem :yesway:, I think its great that at least some serious persons helps people that are low on budget on there way. I hope I can do that some day, for now its back to my books I'm in the chapter on macro and micro-nutrients :D O, and good luck with the competition :yesway:

I guess 3J is on holiday:angel2:, cos hé is not responding anymore:sulk: Hope he"will be back soon

I’m 44, almost 45 and I would like to put on some more mass and would like to become somewhat stronger. My stat are squat 140kg/ 308 lbs calculated by reps and weight, my really 1rm was 137.5kg/ 303 lbs. My bench is 98 kg/ 216 lbs also calculated by reps and weight, my last 1 rm was 93.5kg/ 206...

Tnx a for the advice both of you. I'm just trying to figure things out, what I noticed is that one preaches is this and the other one that. I'm in the full believe that in the beginning my low test, held my progress back. But now i got the idee that i'm doing better on trt, but it's maybe...

Is it that wrong?Please any suggestions are welcome.

I made a excel sheet, maybe this will help something.

He 3J, Its not that iám not totally unsatisfied but I just want to put on some more mass. As I typed in the lost post:scratchhe Last week I came up at average kcal of 2924, divided at 43% carbs,30 % protein and 27% of fat I must say last 2 weeks a gained 600 gram, but also gained 0,1% of fat...

Hmm crap , two days a go I typed bunch, apparently I did something wrong. In the morning its , 100g oats with 200cc milk and a banana and 3 baked eggs And as this mornings starting again with some 5gram creatine next 2 whole wheat sandwiches, one with 100gram chicken breast and one with some...

Tnx guys for the welcome. It's not that I'm complete noob, but somethings are hard to find out by yourself. I'm currently 5'11" and my weight is 176 lbs, I have a digital scale that says body fat percentage is 12,5%, both i also have a caliper and the last time i measured that was approximately...

Hi, my name is Michel Iám from the Netherlands. I want to introduce myself, I'm almost 45 and training for about 5 to 6 years now. The beginning was not so intensive, I just got out of the hospital with Wallenberg syndrome (shit happens). So I started out by doing fysio en some sports active...