Warmed up for ten minutes on the bike and stretched quite thoroughly. The first couple sets still had my legs hurting like a bitch, but after I pushed through those it started getting better. Cooled off this time with some more time on the bike and some more stretching, so hopefully my legs won't be as sore the next go-round.
[QUOTE=JaegerMonster;31769297]WTF why do you dumbasses keep ignoring posts that have already answered your questions????
A sensible bulk (i.e a caloric surplus of 500-700 cals) with suitable training will not result in any noticeable/significant amount of fat gain. If it does, you are doing something wrong or have the shittest genetics ever (trust me its the former, not the latter).
You do not have to "get fat" to gain muscle that is the dumbest thing i've ever heard. Two completely different tissues that are not interchangeable in the slighest.
Especially for a beginner, a good bulk done right will probably result in you having LESS bodyfat % at the end.
I am v.mad right now.[/QUOTE]
Yes, and if your eating 3000 calories you fags should have no excuse to not get 200g protein in almost daily, drop the chips and soda, and eat some meat.
What do I do if I have no idea what I used to eat? Calories wise. I weigh 134, bumped up 4 pounds in the past 2 weeks, probably water weight) but I have a high metabolism, and I'm trying to consume 2,000 calories a day. is that good?
[QUOTE=Septimas;31790054]What do I do if I have no idea what I used to eat? Calories wise. I weigh 134, bumped up 4 pounds in the past 2 weeks, probably water weight) but I have a high metabolism, and I'm trying to consume 2,000 calories a day. is that good?[/QUOTE]
Find maintenance then add +500. Not hard
[QUOTE=Septimas;31790054]What do I do if I have no idea what I used to eat? Calories wise. I weigh 134, bumped up 4 pounds in the past 2 weeks, probably water weight) but I have a high metabolism, and I'm trying to consume 2,000 calories a day. is that good?[/QUOTE]
niga you best be trollin
[editline]17th August 2011[/editline]
also swole.me
I'm not sure how to find my maintenance, I'm just going to aim for 2800 a day. I usually don't have breakfast, ramen and grilled cheese, and ramen and a few sodas with a glass of whole milk
[QUOTE=Septimas;31790297]I'm not sure how to find my maintenance, I'm just going to aim for 2800 a day. I usually don't have breakfast, ramen and grilled cheese, and ramen and a few sodas with a glass of whole milk[/QUOTE]
Quit the sodas, though.
[QUOTE=Big Dumb American;31788945]Warmed up for ten minutes on the bike and stretched quite thoroughly. The first couple sets still had my legs hurting like a bitch, but after I pushed through those it started getting better. Cooled off this time with some more time on the bike and some more stretching, so hopefully my legs won't be as sore the next go-round.[/QUOTE]
make sure you're dynamic stretching pre-work out and static stretching post
[QUOTE=RSN;31790327]Quit the sodas, though.[/QUOTE]
why
[QUOTE=Septimas;31790054]What do I do if I have no idea what I used to eat? Calories wise. I weigh 134, bumped up 4 pounds in the past 2 weeks, probably water weight) but I have a high metabolism, and I'm trying to consume 2,000 calories a day. is that good?[/QUOTE]
Someone linked to a good calculator for it awhile back. I googled one real quick and came up with this:
[url]http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php[/url]
idk how good that one specifically is BUT YEAH
[QUOTE=Septimas;31790297]I'm not sure how to find my maintenance, I'm just going to aim for 2800 a day. I usually don't have breakfast, ramen and grilled cheese, and ramen and a few sodas with a glass of whole milk[/QUOTE]
[url]http://swole.me/[/url]
[url]http://swole.me/[/url]
[url]http://swole.me/[/url]
[url]http://swole.me/[/url]
[url]http://swole.me/[/url]
also I don't see a prob with sodas if he hits his macros blah blah blah...
Don't worry parents, I already gave up sodas when I started lifting:)
Well, my fat is currently going pretty crazy, it's pretty much wholly centered around my pecs and abs, so according to that calculator for maintenance, for serious fat loss, I should shoot for 1400cals a day, so i'm going to go with that, it's kind of embarrassing the way my whole center jiggles around every step I take to the pool...
Well, it's gone to the point from where I have some flab when I stand, to when I just sit, I see the flab. Need to work a little more on getting rid of that portion.
Spent the last 4 hours getting my diet jacked and writing down some shit and doing some calculations.
I'm planning on a cut (4-10 weeks) first to drop my BodyFat% to [i]RIPPED[/i] then clean gaining up from there with a revised clean diet (More calculation, less random meals with random %'s of shit I probably shouldn't eat).
During my cut I'm rolling on a roughly 600 calorie defecit, 40% Protein, 35% Carbs, 25% Fat day-to-day, with a Re Feeding day once a week, consisting of Calories at maintainence level, reduced protein and fat and high carbs, which will be done in combination with my hardest lift, as this day is proven to be somewhat anabolic.
I will be losing weight at a rate of 1.2lbs per week, which will come from diet, and I intend to lose a further .3lbs per week which will come from cardio, burning 350 calories per session 3 times a week.
Also fuck going to bed at 3am and waking up at 1pm (fucks my schedule). I'm going to bed at a sensible time from now on (as early as 10:30pm, as late as 1am) and waking up between 6:30am and 8am to start my day fresh and ready with some hardcore [i]meditation[/i] followed by a [i]cold shower[/i] and breakfast (something I rarely had before).
Quitting video games as well, I mainly play them late into the night for some downtime, when I could be going to bed and releasing HGH and getting prime for the next day.
Waking early will also give me the advantage of having the whole day at my disposal to eat/workout rather than having a rushed shower and flying to the gym at 7:30pm to get a workout in before they close.
When I'm back at uni the sleep will be more important than ever, and once I do a few days running my diet and sleep cycle in, I'll be pretty sorted to work hard at uni and hit the gym for a couple of hours.
Of course, being at uni, some nights I'm gonna wanna hit the dancefloor, drink over 9000 calories of alcohol, burn 4000 calories raving like a motherfucker, then burn a further 5000 calories ragging some girl, which I'll counteract by not giving a shit and eating a greasy breakfast. Nevertheless...
[i]...Let's get fucking swole.[/i]
A question I have is thus:
Would my mass gains be more prominent if I started lifting for reps with a lower weight (150lbs x 8 x 4) or if I built my strength up and lifted for reps once I built a higher strength amount (ie 220lbs x 5 x 5) then switch to (210lbs x 10 x 4).
In other news, today I pressed 220lbs for 5 reps in squat, tried for a 6th and couldn't stand up!
[QUOTE=SCopE5000;31794168]
40% Protein, 35% Carbs, 25% Fat day-to-day up![/QUOTE]
Up fat to 30%, get atleast 1g of protein per LBM ( calculate the % based on your total calories)and the rest of the calories should be carbs. I believe its 4 cals = per g of protein and carbs, and 9 cals = per g of fat
in other words this boss [media]http://www.youtube.com/watch?v=uoBT-lju3Cw[/media] explains it very well
his channel is a goldmine of other useful info btw
[QUOTE=Perfumly;31790355]why[/QUOTE]
Mostly empty Calories, no protein, no vitamins, not much benefits to them, but if you've eaten like 2800 calories that day, and have already consumed 200+ g of protein, then it's fine if you crack a soda, not going to harm your macros.
Providing 3000-3200 is your bulk, and if your on one.
most delicious source of proteinz: salmon
shit is fucking delicious
I like fish fillets.
Salmon and tuna is cheap as hell to.
in what case would one want to do a lift til failure set?
[QUOTE=Sleepy Head;31799313]in what case would one want to do a lift til failure set?[/QUOTE]
Basic Calisthenics workouts?
[editline]18th August 2011[/editline]
Wow wtf, I can D/L 210 but I can squat 220? What is wrong with me?
[QUOTE=Kel|oggs;31799416]Basic Calisthenics workouts?
[editline]18th August 2011[/editline]
Wow wtf, I can D/L 210 but I can squat 220? What is wrong with me?[/QUOTE]
sounds like a case of Bad Form
[QUOTE=NotMeh;31798937]most delicious source of proteinz: salmon
shit is fucking delicious[/QUOTE]
I fucking hate salmon
fuck you!
no
fuck yOU
[QUOTE=Perfumly;31790355]why[/QUOTE]
because he said so
WOW PERFUMLY
FUCK
so pretty much, i'm a fat fuck in a skinny person's body, no matter what i do i can't gain muscle or fat, i'm the worst ectomorph ever, the things i choose to eat are generally fatty and wholesome, but i am rarely hungry.
i do a lot of cycling though, i'm not part of any club but i regularly ride 30-60 K, so i have very good cardio endurance, but i'm really struggling in gaining upper body mass because i find lifting weights rather boring, and considering my laziness, that's a problem.
what would you people recommend in terms of at least gaining fat, and possibly upper body muscle (arms, torso ect.)
[QUOTE=Nerdrage;31801494]so pretty much, i'm a fat fuck in a skinny person's body, no matter what i do i can't gain muscle or fat, i'm the worst ectomorph ever, the things i choose to eat are generally fatty and wholesome, but i am rarely hungry.
i do a lot of cycling though, i'm not part of any club but i regularly ride 30-60 K, so i have very good cardio endurance, but i'm really struggling in gaining upper body mass because i find lifting weights rather boring, and considering my laziness, that's a problem.
what would you people recommend in terms of at least gaining fat, and possibly upper body muscle (arms, torso ect.)[/QUOTE]
reading the fucking sticky is a start
[QUOTE=Nerdrage;31801494]so pretty much, i'm a fat fuck in a skinny person's body, no matter what i do i can't gain muscle or fat, i'm the worst ectomorph ever, the things i choose to eat are generally fatty and wholesome, but i am rarely hungry.
i do a lot of cycling though, i'm not part of any club but i regularly ride 30-60 K, so i have very good cardio endurance, but i'm really struggling in gaining upper body mass because i find lifting weights rather boring, and considering my laziness, that's a problem.
what would you people recommend in terms of at least gaining fat, and possibly upper body muscle (arms, torso ect.)[/QUOTE]
No one can do your workouts for you, and every day you don't workout, you lose a day where you could be getting big and muscular.
[QUOTE=NotMeh;31801705]reading the fucking sticky is a start[/QUOTE]
whoa, calm yourself
the best i managed to decode from that crap was to eat 6 times a day, which i pretty much do already, and eat carb-rich, which is the major component of the Russian food n shit i eat. and to take protein with things, which is impossible with judgemental soviet parents.
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