rippoutai
I am banned!
View attachment 553096I saw in a post Of 3J to post a picture of yourself and you guys can pretty much tell what my Bf% is, I am sorry for the bad quality but hopefully you can judge what my BF% is.
What is my BF%? I would like to know.
- Thread starter rippoutai
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rippoutai
I am banned!
I am unable to raise my calories enough to bulk. We get our food from the donation center in town.
Do you know how much protein you're roughly getting in? If you're getting enough protein, you could do something as simple as 1-2tbsp of peanut butter a day, few glasses of milk, even a few tbspn's of extra virgin olive oil will all give you extra calories that aren't that expensive.
Conrad0032
New member
^ Agreed. Buy calorie dense food and mow it down. If you want it bad enough you will find a way to get more food. Best of luck.
rippoutai
I am banned!
Alright I will try that, thank you. One question, is the fats in peanut better healthy fats like Almonds? Oh also, I think I am getting maybe 100 grams of protein max.
Captain Sum Ting Wong
New member
you don't have any muscle in your chest. start working on that.
rippoutai
I am banned!
What excersize can I do other then bench and incline bench? All I can do is Dumbbell flies and Dumbbell chest press. When I bench my back hurts to much ( I have a slipped disk)
The only fats to stay away from are artificial transfats. Omegas and EFA's, saturated fat, unstaturated etc, etc all serve a purpose. Peanut butter fat isn't bad for you provided you're meeting your essential fatty acid needs that comes from things like free range egg yolk, olive oil, fish oil, flaxseed oil, etc.
If you want to build muscle and gain mass you first need to eat more calories than you burn aka bulk aka eat in a calorie surplus. Secondly is meeting protein requirements of around 1g/lb BW. 100g protein is low unless you're ~120lbs or so. Try increasing it to ~150g or so depending on your stats.
Dips bench, push ups weighted etc. what kind of access to equipment do you have? You go to a gym or train at home?
rippoutai
I am banned!
I have a pull up bar, and 2 dumbells that I can change the weights on to up to 60 pounds each dumbell.
rippoutai
I am banned!
I just weighed myself and it says 168, I also just drank 70 ounces of water and haven't peed yet. Lol
Oh and I know in the picture I look like I don't workout, but I have been training for 2 and a half years, I curl 45 pounds, I can do about 35 dips. 35 pull ups in 1 set. I am not showing off, I know people can do way more then me, but I do kinda know what I am doing.
Mix up pull ups a d chin-ups do one day BW next day weighted. Push ups with feet elevated, you can do dips on a set of two sturdy chairs, work on muscle ups, hand stand push-ups. With just that equipment though you're somewhat limited in bein able to load more weight and which lifts you can do n
If you're 168lbs try getting no less than 130-140g minimum...anything above that would def help though. I'm not saying anything in terms of knocking down your physique buddy. I've been much fatter than you and much skinnier (no muscle lol). We all start somewhere and nobody is knocking you but we are here to help push you hard to get the best results you can
rippoutai
I am banned!
If you're 168lbs try getting no less than 130-140g minimum...anything above that would def help though. I'm not saying anything in terms of knocking down your physique buddy. I've been much fatter than you and much skinnier (no muscle lol). We all start somewhere and nobody is knocking you but we are here to help push you hard to get the best results you can
Does this look like a good diet? I did intermittent fasting for a week and lost 4 pounds, here is my food I was eating the whole week.
Is this an ok diet?
Morning weight 10:00 A.M - 161 pounds.
Started eating at 11:10 A.M
2 Chicken Breasts ; 700 Calories.
1 cup Almonds ; 680 Calories.
¾ cup Lima Beans ; 510 Calories.
1 Can of Tuna ; 120 Calories.
Protein Powder ; 110 Calories.
Stopped eating at 4:42 P.M
Total calories ; 2130.
Now I can not eat like this everyday, can't afford it and they don't give this stuff and the donation center.
Well it's not really the most optimal diet but if that's all you can get that's what you have to work with.what are your goals? Lose weight or bulk? I'd suggest bulking but its a choice you have to make and be ok with
rippoutai
I am banned!
This is what I want. With bigger arms though lol. I would prefer to bulk first, I don't want to gain anymore fat though. I think I am fat now and I hate taking off my shirt in front of people.
Last edited:
prisonsex
New member
You're not fat. You got a great body for what you have avalible to you. The picture of the body you posted will take a while to get to. Think on terms of a couple of years (that's with the bigger arms). If you want to bulk I'm going to go against the grain and also recommend oats/oatmeal, potatoes and any other cheep carb you can get your hands on. Now is the time stack on some weight between now and February. In March start slowly losing weight and by June you will be looking for opportunities to take your shirt off in front of people.
Believe it or not you can get to your goal. When I was locked down I had one hour of weight time and I had to compete with killers to use those weights the food I got was design to sustane life and that's it. I was able to come out harder and bigger than when i went in.
Like the others said if you want it bad enough you will get it. Eat, workout, eat, rest, repeat that's all there is to it.
Believe it or not you can get to your goal. When I was locked down I had one hour of weight time and I had to compete with killers to use those weights the food I got was design to sustane life and that's it. I was able to come out harder and bigger than when i went in.
Like the others said if you want it bad enough you will get it. Eat, workout, eat, rest, repeat that's all there is to it.
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