acesxhigh posted...
I lost 3kg in just 2 weeks in Japan. so now I need to work harder in the gym. and I was already not reaching my goals! feels bad man.
https://www.healthline.com/health/how-long-does-it-take-to-lose-muscle-mass
That's water weight/fat loss unless you are starving yourself. 3kg of muscle would be a lot. I might be weird but I don't keep track of these things very tightly, I just show up at the gym every day and take all the supplements I need, then try to go to failure as much as I can. You can't really measure 3kg of anything since that's well within water weight fluctuation.
My supplements are;
130 grams of protien (studies say you need your weight in pounds * 0.8 grams of protien daily for max growth, in metric that's (your weight in kg * 1.76 = g of protien))
5 grams of creatine daily (this is pretty important and will boost your muscle growth by 30% across the table). You should also look into pre-loading, where you take 25g daily for a week to absorb it as fast as possible.
Multi-vitamin (important not to have any vitamin deficiencies that could slow your growth).
Enough calories to maintain my small amount of belly fat, I guess. Bulking helps, but you don't need to do it if you don't want to get fatter.