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About GhostGamba

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  1. For the past year or so I have been gyming with the few weights I have at home and doing body weight exercises. I had a bit of body fat and decided to eat a lot less carbs, a lot less calories (about 2000 a day) in order to loose the fat I had. This was successful and I cut the fat. I then decided that it's almost winter (I live in the Southern hemisphere) and that I need to get bigger and build muscle. Hence 6 days ago I joined a proper fully equipped gym. In those 6 days I have been to the gym 5 times and I have been going hard in the gym as well. Exactly 6 days ago I also started eating mor
  2. Hi, I am 6foot (1.82m) and 168pounds (76kg). I live in the Southern hemisphere and just like game of thrones winter is coming. I have been training for roughly a year now and have grown quite stronger with basic equipment and body weight training (From benching 66pounds (30kg) to benching roughly 200pounds (90kg)) all thanks to nerd fitness! Now I am at a cross roads for you see, I am still quite small and lean, even though I have become stronger. The platform has been laid and I have decided to do my first ever BULK.... which in turn led to a LOT of questions. Most of these questions I search
  3. Thanks for all the help and replies once again. To clarify some of the points you have all made, I measure each meal to the gram and track the calories and macros. I measure my body fat with a caliper weekly and track my weight under the same conditions weekly. There is no amount of effort I am not willing to put unto this
  4. Yes that's true, but for my aim of getting to single digit body fat % carbs can be counter productive
  5. It can also be due to the increase in protein in your diet (why the smell is so bad at least). The reason a shaker you use for your protein shakes smells so bad if you don't clean it immediately is for that exact reason: protein smells
  6. Thanks all for the replies. I never realised how calorie dense something like a tablespoon of olive oil is, or how many calories almonds have... Decided to add oil to my salads and snack on almonds and I can gladly say I am getting about 2000 calories now without any carbs, only paleo. Thanks again
  7. Thanks man, appreciate the reply. Will definitely do some research on the refeed and consider it as my body fat drops. I was hoping to ask one last simple question since you seem to know your stuff. When one decides to eat more calories and carbs on workout days, is there an ideal time (eg right before, right after workout) to do so or should it just be generally throughout the day? Thanks once again for the help
  8. I need some help again with my calorie per day problems. I am male, 170 pounds and 13% body fat. I lift heavy 4 days a week and sprint 2 days resting 1. My MAIN GOAL is to drop to Single digits body fat and maintain the muscle I have put on the previous 5 months. I red in the nerd fitness article about body fat % that in order to get this low I need to go paleo, skip fruits and nuts and also eat less than 100g carbs per day. Now here's the thing: I've been trying this for a few days. I am eating a lot of vegetables (tomatoes, cucumber, leaves, broccoli) each meal and a lot of protein (155g per
  9. Thanks that is extremely helpful! Just one more thing, I am getting that amount of protein in but with no carbs, fruits and nuts only managing about 1200 calories a day even though I am eating a lot of protein and vegetables (which as you know is unhealthy low calorie count for men) should I start eating a bit more of these things to increase calories or do you have another suggestion?
  10. I need some rather specific advice regarding my daily nutrition. I am 170 pound male with about 13% body fat. I have worked hard to gain quite a lot of muscle and follow the paleo diet. I now want to shed the last bit of body fat to 9% and maintain current muscle. I lift 4 times a week and do cardio 2 times resting only 1 day. Now in the article on body fat percentage it is stated that when you get very low on body fat you need to consume almost only vegetables and protein (cut fruits and nuts) and less that 100g carbs. My concern is that with me being so active I might lose some hard earned m
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