Dan Arnautu

If meat is the primary source of protein, eating all the daily calories in one go would be very hard. After 2 steaks you are done. Meat is highly satiating. Pastry products are perfect for bulking as they are calorically dense and don't stave off your hunger for long. Even chocolate is highly satiating and you can't eat too much of it also. Donuts on the other hand don't fill you up as much and you can hit 1000kcal easily without feeling too stuffed.

First I would need to know how much meat is for you minimum meat (per day). Unfortunately, meat is the primary source of protein that is pretty hard to replace even though there are workarounds. From the other foods you get only bits of protein here and there, rarely concentrated. For a can of tuna you can get 30g of protein per 100g and from oatmeal you can get only about 10g per 100g. So if you have to get in about 150g of protein per day, it would be pretty hard to do that without meat or any kind of protein supplement (like bars or powders). Calculate your maintanence calories (the amount of calories you need per day to maintain your current weight) and add 285kcal over that (that will mean a surplus of 2000kcal per week to facilitate muscle growth). The perfect amount of protein I found to be 2.2g of protein per kg (and it doesn't change either if you are bulking, cutting, maintaining etc.). 20-30% of the calories should go to fats, and the calories remained after the protein and fats should go to carbs. Download the app myfitness pal (android/ios), insert your measurements and it will calculate this fairly accurately for you (you can double check though by making your own calculations). Meal timing does not matter AT ALL when bulking. That is, if you want to enjoy life while bulking. Eating after 10pm won't turn all you just ate automatically into fat. I leaned down 10kg while eating everyday after 11pm an insane amount of food (because I ate less during the day), just before bed. Eating carbs and protein before and after a workout would be advised, but if you can't, don't worry about it. If you don't eat in the morning you will stay leaner during your bulk due to the benefits of fasting, but I prefer getting a little bit more fat rather than having to shove 3000kcal in a later meal. However you eat right now is fine if it works for you. Just adjust how your meals look like based on the calculations above. Meal timing is important only when cutting in order to promote satiety.

What has worked and is working for me is strength training 3x a week at the gym (mainly compound movements - weighted pull-ups, benchpress, pistol squats - with a few accesory excercises) and walking a lot while maintaining a healthy and permisive nutrition (I do eat chocolate everyday, even when I cut). After 3 months of following this kind of programme I slimmed down from 65kg to 55kg (15% to 9% bodyfat) while putting on muscle. Then, on the same programme I put 10 kg back on (5kg of muscle) in about 7 months then slimmed back to 60 kg (10% bodyfat) and now am at 65kg (10% bodyfat) going for 74 kg at a height of 175 cm. All of this meaning a replacement of 10kg of fat with 10kg of muscle in about 1-1.5 years. Gone from not being able to do 5 CHIN-UPS to now being able to do 5 PULL-UPS with 30kg attached . Gone from not being able to hold balance properly on one leg to doing 5 strict one legged pistol squats with 10kg dumbbells. 1. The biggest advice I can give from all my endeavour is to take care of your shoulders at any time when doing heavy lifting. The rotator cuff tendons are highly sensitive and can be torn with one simple but sudden movement. Before you attempt benchpressing of any sort, or doing any shoulder exercise, research the proper form online (10 TIMES OVER - and then 10 times more). - this also applies to any exercise you haven't done before. The risk of injury increases exponentially with the amount of weight used. 2. Also, don't listen to 99% of people when it comes to fitness advice. If the person doesn't look anywhere near how you would like to look, don't take advice from them. In case of older people, take advice only from the ones that had prior professional experience in the fitness industry. Use commons sense. I wasted a lot of years taking advice from the wrong people and thus limiting my potential. 3. Not all online fitness courses are scams. There are thousands of good and bad ones. Find the course that best fits your needs and lifestyle (I personally followed Kinobody's programs, to whom I owe almost all my gains) and STICK TO IT. 4. A healthy body is built 20% in the gym and 80% in the kitchen. No matter how hard you train, if you can't facilitate the body's recovery through healthy nutrition (including the appropriate amount of food depending on your goals) you will not see ANY KIND OF RESULTS. I wasted my first 2 years of lifting not making any kind of progress because I didn't know what/how much and when to eat. It's calories in, calories out. Research as much as possible. I could ramble for another 10 hours as I have made every mistake there is to make when it comes to fitness and nutrition, so I will cut this short and you guys can ask me any questions you want. I will try to reply ASAP.

I spend about 100 euros a month on groceries on a pretty strict but also flexible bodybuilding diet (if that makes sense). Mind it does not include eating out. This consists of: about 250-300g cooked meat per day (chicken/pork) 100g of soft oats + 250ml 1.5% fat milk + 100g of raspberries per day 1 chocolate a day - 100g - (any sortment, but I prefer the one with almonds because it has more protein) Lots of pickles Sliced ham for food on the go Tuna Pasta Peanut Butter Other sweets Fruits Vegetables Light Butter for cooking Also, going with the big brand stuff will empty your wallet pretty quickly. Buying the cheaper version of a product, usually tucked or hidden away in grocery stores/supermarkets is just as good, the only difference being the label. Choosing foods you enjoy eating everyday also takes your mind off of thinking all day about what to eat (wasting a lot of mental energy).

DISCLAIMER: People that don't know anything about spiritual enlightenment will not understand a word I say. Hi guys. I've been doing personal development for a few years and stumbled one day on Leo's Spiritual Enlightenment video, which hit my ego like a truck. Now, after becoming more desensitized to the truth and trying to resume a normal, external life (while also looking at it like it's for the first time), I'm trying to find a way to continue with it without identifying myself with upcoming labels that are associated with some projects I will start. Leo I think did a very good job with this while building actualized.org (as he heard the truth then), but I want to know if building a business around a person's name and not making it separate from it would be any different. As in my name being associated with a band member, guitar teacher, youtube content creator etc. You get the point. Does it only consist in dissociation practice? Thanks in advance. Additional background info: I already have a meditation habit in place and am way behind in the ladder towards spiritual enlightenment (college still needs to be finished,growing a business to assure the income part and so on). Enlightenment will most probably be put in the back seat for at least a few years, but am willing to go through with it.

A good first step I think would be to go to this website and begin substracting the industries you don't want to work in ( https://www.opensecrets.org/industries/alphalist.php ). See what you are left with and experiment with those.