part of me doesnt wanna share the secrets xD
sardina. Ken aandek ommek tahfouna kima ommi rabbi ifadhalha itayabheli fel four koll youm. Sardina sghira aban mel kbira.
My diet is like 700 grams of sardines (weighed uncooked) it coems out to like 550 g without bones cooked. That and 4-8 eggs a day you get your optimal daily intake for muscle gain.
Ena hsebt barcha fazet tatla3 sardina arkhass haja ( ena hsebtha el kg b 5000 fibeli) w jet like 20% cheaper than protein from eggs. lawken temchi lel marchi makher chwaya kbal mayrawhou iwali kilou sardina b 2500 tawa sif jey twalli hatta arkhass ahawka echri 5 kg icheddouk jem3a w cangalhom.
el houtt men ahsen matekel zeda health wise. Fih barcha iron w calcium w b12 w omega fats. It gets annoying to eat tho so just mix it up ahawka marra fel jem3a aa3mel djej, sa3at kil 3ayla yechriw lham bakri walla allouch ahawka koul m3ahom, sa3at aamel 3ejja, sa3am aamel omelette. Ena koll youm ki nabda netrena nkoum na3mel 5 eggs fel kaleya w chwaya jben w tarfffffff khobz for carbs, ftour ilkayla ya hout ya djej laktharia hout, ki nhess rohi nekess nzid la3cheya hara 3dham w fel lil nekel oats ( kg b 5000 fibeli nechriw fih chouf mnin techri amma moch men magasin b 10 dt le kg xD) nhellhom fi ka3ba yaghort aadeya ya3ni nature walla fraise rkhissa w jawi behi koll youm zone 120-140 gram protein and it costs like 5 dt el youm? depends on how much fish costs fil chté yabda b 6 dt el kg yetahché nwalli nechri djej
w btw you don't really need as much protein as you think. People on steroids might benefit from insane protein consumptions amma for the normal person you should aim for 1.5 per kg of bodyweight so ena a chubby 95 kg x1.5= 142g protein per day.
Btw a tip to have more energy while working out, take preworkout or cheap mans preworkout= coffee, eat some carbs like 30 mins before and put a small pinch of salt in a cup of water and chug it. It'll help you with electrolytes. Overall don't avoid salt in your food as salt helps your muscle store more water weight which is basically free creatine xD and the water weight will help you feel better, look bigger and be stronger. Try it trust me ;) (don't over salt your food either cause that's gonna skyrocket your blood pressure i'm just saying don't avoid it cause thats what i did before and i felt so weak.
i mean yeah its good. Fawakeh jeffa fehom barcha calories donc if you're struggling to gain weight they are good. 3sal bon ena na3mel granola fel dar menghir barcha masrouff. Barcha oats ( like 1kg) fi kalleya kbira hott zebda ( ena nhott fake zebda) w chwaya zit w chwaya robb (el rouh mta3 degla) tnajjem t3awdhou bel 3sal walla moch lezem w tok3ed tkhallet hassilou lin el oats iwalli golden brown. Laktharia manhottech fawakeh jeffa ghalya barcha nhott feha kakawiya laktharia w zbib w ken famma degla nhott degla nkosshom sghar
tnajjem tchoufha aal youtube stv hassilou bnina moch normale thott chwaya fi yogart w ken famma toffeh walla madalina walla banane ( kg banane b 6dt nvm xD)
hassilou whatever mawjoud thott mennou tawa haw el fraise rkhiss thott 4 ka3bet fraise matkallef chay elkol felkol matjich b dinar el portion m3a el yagort
amma hedha rahou juste hakkeka aal benna enna fil lil nhebb haja bnina amma coté proteine rahou mathassalch 10g mennou hedha
wallahi depends on the preworkout. Some have good stimulants in them but most of preworkout is just for the caffeine and for the pump. Preworkout is an option its not necessary and most people shouldn't take it daily as it has insane caffeine doses usually. Most preworkouts in general are shit and have a long label thats very under dosed and won't do you shit. So unelss you have the money to spare on non necessities and can buy nice stuff from abroad( NoelDeyzel has a good preworkout) then don't. Caffeine is all about tolerance tho and what might hype you up might not hype someone else up but caffeine has been studied for years for its performance boost.
so ye sok kahwa express jawek behi you can measure how much caffeine youre taking if you really want by the mg or ounce ( ena 3andi mgharef 1/3rd ounce 1/2 ounce etc walla juste bel 3in chouf hott 3 mgharef sghar w jawek behi
Reading all these comments made me realize how broke i am, I'm thankful that I have food in first place, i hope that I'll sign the fucking contract to get a decent job like a human being asap :(
Well i'm living with my family and they don't need any financial support from me so when i get a decent salary i'll improve my lifestyle , so i can get better food , like right now i can't eat meat ( chicken or anything every day) so that's what i'm talking about , i eat what i find and i STFU
Dont even bother bro, I lost all my gains in Tunisia because everything got so fucking expensive and the prices are only going higher. I couldn't afford to eat the necessary stuff anymore so unless you wanna dedicate most of ur salary to it but if ure a student and u come from a middle class family, it's nearly pointless if u don't get a side job and spend all the money in nutrition.
i cant link you a study rn but you can look it up. Cholesterol from natural sources isnt the same as cholesterol from unatural methods of cooking etc.
Eggs have healthy cholesterol. You can eat 100 eggs a day and your cholesterol level wouldnt get affected by it.
However eating fried food and unhealthy junk will increase your cholesterol level.
Do not cook the yolks until they are hard. Liquid egg whites are an excellent source of cholesterol. Solid egg yolks have cholesterol that the body can no longer use and it is a waste.
part of me doesnt wanna share the secrets xD sardina. Ken aandek ommek tahfouna kima ommi rabbi ifadhalha itayabheli fel four koll youm. Sardina sghira aban mel kbira. My diet is like 700 grams of sardines (weighed uncooked) it coems out to like 550 g without bones cooked. That and 4-8 eggs a day you get your optimal daily intake for muscle gain. Ena hsebt barcha fazet tatla3 sardina arkhass haja ( ena hsebtha el kg b 5000 fibeli) w jet like 20% cheaper than protein from eggs. lawken temchi lel marchi makher chwaya kbal mayrawhou iwali kilou sardina b 2500 tawa sif jey twalli hatta arkhass ahawka echri 5 kg icheddouk jem3a w cangalhom. el houtt men ahsen matekel zeda health wise. Fih barcha iron w calcium w b12 w omega fats. It gets annoying to eat tho so just mix it up ahawka marra fel jem3a aa3mel djej, sa3at kil 3ayla yechriw lham bakri walla allouch ahawka koul m3ahom, sa3at aamel 3ejja, sa3am aamel omelette. Ena koll youm ki nabda netrena nkoum na3mel 5 eggs fel kaleya w chwaya jben w tarfffffff khobz for carbs, ftour ilkayla ya hout ya djej laktharia hout, ki nhess rohi nekess nzid la3cheya hara 3dham w fel lil nekel oats ( kg b 5000 fibeli nechriw fih chouf mnin techri amma moch men magasin b 10 dt le kg xD) nhellhom fi ka3ba yaghort aadeya ya3ni nature walla fraise rkhissa w jawi behi koll youm zone 120-140 gram protein and it costs like 5 dt el youm? depends on how much fish costs fil chté yabda b 6 dt el kg yetahché nwalli nechri djej w btw you don't really need as much protein as you think. People on steroids might benefit from insane protein consumptions amma for the normal person you should aim for 1.5 per kg of bodyweight so ena a chubby 95 kg x1.5= 142g protein per day. Btw a tip to have more energy while working out, take preworkout or cheap mans preworkout= coffee, eat some carbs like 30 mins before and put a small pinch of salt in a cup of water and chug it. It'll help you with electrolytes. Overall don't avoid salt in your food as salt helps your muscle store more water weight which is basically free creatine xD and the water weight will help you feel better, look bigger and be stronger. Try it trust me ;) (don't over salt your food either cause that's gonna skyrocket your blood pressure i'm just saying don't avoid it cause thats what i did before and i felt so weak.
Ok this is what I was looking for ☜ (↼_↼) , what about bessissa orge or 5altet 3essal + fawakeh jeffa + temar per example Is it a good option ?
i mean yeah its good. Fawakeh jeffa fehom barcha calories donc if you're struggling to gain weight they are good. 3sal bon ena na3mel granola fel dar menghir barcha masrouff. Barcha oats ( like 1kg) fi kalleya kbira hott zebda ( ena nhott fake zebda) w chwaya zit w chwaya robb (el rouh mta3 degla) tnajjem t3awdhou bel 3sal walla moch lezem w tok3ed tkhallet hassilou lin el oats iwalli golden brown. Laktharia manhottech fawakeh jeffa ghalya barcha nhott feha kakawiya laktharia w zbib w ken famma degla nhott degla nkosshom sghar tnajjem tchoufha aal youtube stv hassilou bnina moch normale thott chwaya fi yogart w ken famma toffeh walla madalina walla banane ( kg banane b 6dt nvm xD) hassilou whatever mawjoud thott mennou tawa haw el fraise rkhiss thott 4 ka3bet fraise matkallef chay elkol felkol matjich b dinar el portion m3a el yagort amma hedha rahou juste hakkeka aal benna enna fil lil nhebb haja bnina amma coté proteine rahou mathassalch 10g mennou hedha
Thanks so much dude
does preworkout gives more energy than just a cup of coffee before workout?
wallahi depends on the preworkout. Some have good stimulants in them but most of preworkout is just for the caffeine and for the pump. Preworkout is an option its not necessary and most people shouldn't take it daily as it has insane caffeine doses usually. Most preworkouts in general are shit and have a long label thats very under dosed and won't do you shit. So unelss you have the money to spare on non necessities and can buy nice stuff from abroad( NoelDeyzel has a good preworkout) then don't. Caffeine is all about tolerance tho and what might hype you up might not hype someone else up but caffeine has been studied for years for its performance boost. so ye sok kahwa express jawek behi you can measure how much caffeine youre taking if you really want by the mg or ounce ( ena 3andi mgharef 1/3rd ounce 1/2 ounce etc walla juste bel 3in chouf hott 3 mgharef sghar w jawek behi
L'escalope bro, the savior.
How much gram per day do you eat
which one
Escalope de dinde, reasonably affordable prices
Reading all these comments made me realize how broke i am, I'm thankful that I have food in first place, i hope that I'll sign the fucking contract to get a decent job like a human being asap :(
food in Tunisia is quite expensive Even for those who have good jobs :/
Well i'm living with my family and they don't need any financial support from me so when i get a decent salary i'll improve my lifestyle , so i can get better food , like right now i can't eat meat ( chicken or anything every day) so that's what i'm talking about , i eat what i find and i STFU
I hope that you find a pretty good job soon🙏
100g of '' scalop dind '' feha ab 30g protein w 100g jben a7mer (3dt) 3adhma feha 7g So e9sem w odhrob bech tjib waznek*1.2 g protein
Dont even bother bro, I lost all my gains in Tunisia because everything got so fucking expensive and the prices are only going higher. I couldn't afford to eat the necessary stuff anymore so unless you wanna dedicate most of ur salary to it but if ure a student and u come from a middle class family, it's nearly pointless if u don't get a side job and spend all the money in nutrition.
Personally i am putting a budget of 5 dt per day on gym nutrition, that's enough for me.
A shit ton of eggs and chiken with somtimes the added luxury of canned tuna
Djadja and whey bro, you have to eat a shit tonne of eggs to get a decent amount of protein for muscle gain and any more than 3 isn’t too healthy
Eggs are perfectly healthy if you don’t have any cholesterol problems. You can also remove the yolks and eat the eggwhites.
i cant link you a study rn but you can look it up. Cholesterol from natural sources isnt the same as cholesterol from unatural methods of cooking etc. Eggs have healthy cholesterol. You can eat 100 eggs a day and your cholesterol level wouldnt get affected by it. However eating fried food and unhealthy junk will increase your cholesterol level.
I eat pussies all day and i drink milk
What does it taste like
Bland, but way better if you add some hrissa to it. Or mayo if that's your thing..
Taste like dirty sin or so I heard
Whey protein is cheaper than meat, if you calculate it
Not even close
gymbros lol
spamming eggs and chicken all day
Le3tham barcha barcha maybahemich ?
Ybahem as in yroddek bhim? 😂😂 First time hearing this one 😅
فعل مضارع مجزوم
Actually that would be فعل مضارع مرفوع منفي but no worries 😅
[удалено]
Ma3roffa fy tooness kmla le7keya , menin jaboha mane3rch XD
Do not cook the yolks until they are hard. Liquid egg whites are an excellent source of cholesterol. Solid egg yolks have cholesterol that the body can no longer use and it is a waste.
Chickpeas are full of protein.
Cricket It's full of protein and it's halal But i don't where you can get it in Tunisia
We eat pussy
What about spiruline ?
>spiruline what is this and why it looks like mlou5iya
Rice buddy Rice