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  1. #1
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    From Brazil to Canada.

    Hello guys,
    So I moved to Vancouver about one year ago. I have posted before here, but did not introduce myself. Iím a member since 2017. Posted a question about a cycle I had already started, got some sh** but also was helped and really appreciated being heard. Itís good to be back.
    I had a back problem (herniated l5/s1) about a year ago, lost some weight, stopped training for abou 6 months but Iím back at it (canít squat or do bent over rows among other things) but we gotta work with what we have. Been back at the gym for about 6 months and already thinking test.... haha Altough here is very different from Brazil and I donít see many meatheads not even at the gyms. I feel itís going to be hard to come across gear. Anyways just tought of sharing with you guys.
    Cheers.
    34 years young
    5í7 135pounds currently 8%bf
    looking to get some muscle back on my carcass but Iím a very hard gainer, always was. Ready for the first ear pullings: just eat more! Believe me I try.
    good to be back!
    thanks!


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    jennerrator (12-29-2018)

  3. #2
    Senior Moderator NbleSavage's Avatar
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    Welcome back and good on ya for getting back in the gym after yer injury.

    You nailed it - we need to talk diet if yer serious about putting on mass.

    Start by knowing yer TDEE (here's a decent online calculator).

    Then I find using an app to track my intake is helpful (MyFitnessPal is free and fits the bill here).

    I typically target a 10% caloric surplus based on me TDEE when I look to bulk. How ye breakdown yer macros is a personal thing, and largely dependent on how yer body processes carbs & fats. Some blokes can go low carb and feel incredible, others feel like death in a pizza box when they cut carbs so plan for a bit of trial & error.

    Base yer macros however around yer protein target - again somewhat individual, but starting off with 1 gram protein per pound of body weight (not just lean mass) is a good place to get yer baseline. Fill in yer carbs and fats from there until ye reach yer caloric target.

    Welcome back to UGB!
    "Old Timers speak of us hushed, and clutch their rosaries..."
    Run the Jewels -'Oh Mama'

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    Teegz (12-29-2018)

  5. #3
    Administrator PillarofBalance's Avatar
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    Brazil to Vancouver must have been one hell of a culture shock.

    What are you doing all day at work? Hard labor? What would a typical day of eating look like and specify quantity
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  6. #4
    Elite Beezy's Avatar
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    Welcome to the underground.

    Im sure the pay is better, but the Northface snow jackets must be a terrible replacement for the Brazilian bikinis.
    Sorry man.

  7. #5
    Elite Josh30013's Avatar
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    Welcome to the board my friend

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    Teegz (12-29-2018)

  9. #6
    Elite Jada's Avatar
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    Welcome aboard!!
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

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    Teegz (12-29-2018)

  11. #7
    Senior Member Merlin's Avatar
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    Welcome back to UG

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    Teegz (12-29-2018)

  13. #8
    Elite Bicepticon's Avatar
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    Welcome back!

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    Teegz (12-29-2018)

  15. #9
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    Not yet brother... but I’ll get there. Starting over. Was an architect back in my country... Have to kinda start over here... less pay, higher rent... but definitely safer. But I’m getting there!
    I brought my Brazilian lady with me. In that department we are definitely stronger south of the equador... haha
    thanks brotha

  16. #10
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    Thanks brother,
    You helped me on my first post in here!
    Meal 1: Protein shake, banana, berries, oats.
    Meal 2: Sweet potatoes, broccoli and 3-4 hard boiled eggs.
    Meal 3: Protein shake and banana pre workout.
    Meal 4: Salad, pasta or rice and some kind of fish. (Wife is a pescatarian so kinda forces you to become one)

    Thats what ive been eating lately, i know i have to do better is just hard to prep the food everyday. And I cant really eat much in tge morning. Training 5x a week. Office work.
    thanks!

  17. #11
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    Thanks brother.
    Just did that!
    Basal:1539
    TEE: 2374
    will download the app.

  18. #12
    Elite Gadawg's Avatar
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    Quote Originally Posted by Teegz View Post
    Not yet brother... but I’ll get there. Starting over. Was an architect back in my country... Have to kinda start over here... less pay, higher rent... but definitely safer. But I’m getting there!
    I brought my Brazilian lady with me. In that department we are definitely stronger south of the equador... haha
    thanks brotha

    We need pics......

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    PillarofBalance (12-29-2018)

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