Hello,

I eat right and clean! I train good and 4/5 times a week, i do my cardio and my weightlifting! I get my rest 7/8 hours a night.

But i seems like i am gaining much fat around my belly especialy love handels!

What to do!

@Ikbenloran94 Even if you eat clean, if you eat in a calorie surplus that is a little too high, you will gain excess body fat. No matter what kind of surplus you are in, you will gain some fat, but if the surplus is really high, then you will gain more fat than a smaller surplus.

Honestly it doesn't look like you are holding that much excess fat right now really, but maybe you should look at your macros and change them a bit - and obviously check your current calories to see how much of a surplus you are in.

What are your current macros and calories?

@scott_herman

Right now i am on 3000 at training days and 2400 on rest days.

I use weightgainer from xxl nutrition. I take 1 shake between breakfist and lunch.

@Ikbenloran94 OK.. so that's your calories.. what about your macros? Haha. Also, how much of a surplus are you in by eating 3000 calories daily? How much weight would you gain on average per week? And did you use the calculator on the @meaplan page to get those numbers?

A mass gainer is fine if you NEED it because you can't get enough calories from regular food.

I use my knowlage about food and the calculator to get the right a mount of proteine,fat&cabs.

150g of protine 50g of fat. And 100g/150g of carbs.

Suplements: 5g of creatine,

Multivitamins. 1 pill.

D3

Omega compleet 3,6,9

Amino1200 from xxl. 5 pills troughout td

Training days: kill it pre owrk out from 5%

Advanced Post work out from xxl

I dont know about micro.

I am a trainee chef. So i know my stuff about food.

Also i got ADD&ODD. and i take dexamphetamines 7mg 2x ad.

This is kinda what i do right now

@Ikbenloran94 My bro.. those macros don't add up to 3000 calories.. in fact that is almost only half of what you think you're getting.

Protein: 150g (600 Calories)

Carbs: 150g (600 Calories)

Fat: 50g (450 Calories)

Total Calories = 1650

That's probably not even enough food while cutting, let alone while bulking.

I onley explain 2 of my meals.

My english issnt the best 😅.

1.meal Breakfist i got (brinta) whit milk and some cinnamon 300ml milk 50g of brinta 2g of cinnamon. (Its like a fiber outmeal substance)

Snack/meal

Than a bannana whit a hardboild egg. And 2 slices of brown bread whit seeds. And 33g of penut butter.

2.meal. xxlnutrition Weight gainer shake

And a appel.

3. Snack kwark 250ml whit a handfull of wall nuts.

4. Talapia fillet 150/200g. 100g of sweet potato ovenpuffed. And spinage 45g and sugarsnaps 50g a lillte coconut oil to bake the fish 5/10g

5. Hydoisolate whey 75g 300ml water.

6. Dinner( the chicken meal)

Training pre work out kill it. 1,5 scoop and glas of water 175ml

Post work out xxl nutrition 55g 250ml water.

7. Second chicken meal.

8. Kwark 250 ml dutch(speculaas kruiden).

Than sleep.

On off days remove the fish dinder (4) and chicken dinner (7). Remove the hardboiled egg.

Appel instead of bannana and instead of bread i eat 2 (beschuit) whit 10g of pinutbutter on each.

If i callculate those numbers.

Its around 3000/3200 training days.

And 2400 to 2600 on off days.

I am from holland whe have different types of chicken fillet. Whit out the hormoneinjected stuff. And the fresh fish! Also the veggies are most of the time hand picked. Like the snipage is home growth apples es well so its hard to get the exact macros because i dont know what typw of apple it is. What kind of chicken it is. And what type of bannana,

It would help me insaine ley if you can figure it out for me!

Thanks for the help you have givin me so far 😍👌👌💪🏿💪🏿

Faithfully loran

@Ikbenloran94 Here's the thing man.. I still don't know your total calories.. or how much of a surplus you are in lol. If you can let me know those two things, then I can help you more.

Because...

1. You might be eating too many carbs, and reducing them a bit might help you not gain so much fat.

2. If you are in a surplus of 500 calories or more, maybe you need to reduce that a little bit to keep the gains leaner.

Another thing would be to do more cardio as well 😊 

Thank you!

I tryd! Whit my new job it is hard to eat. Lost 5 kilo. In 2 weeks. But yeah sort off worked out great now!!!

@Ikbenloran94 Well.. glad you got things sorted! Although losing 5kg in 2 weeks isn't really ideal.. a lot of it would be water initially so weight will drop off fast.. but more than 10lbs in 2 weeks is pretty drastic.

Probably wouldn't recommend it man! Or you risk losing muscle. But what's done is done haha. As long as you are happy!