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View Full Version : Less Lifting And Strategic Eating For Hypertrophy



Arcane1337
05-04-2007, 08:29 PM
I've been way overtraining for a long time and eating to much, which ultimatley morphed me into the first skinny fat strong guy, at least in my gym and school.

Currently Im 140lbs at 5'7 with 122 lean body mass, so I have 18lbs of fat. Everyone says im to light to cut so I'm going to bulk up. Im doing the zig zag diet.

Which mean I will eat around 3k-4k cals for 2 weeks and drop it to 1.5k cals for 1 week and continue at that cycle. In that 1 week I will do no weights but alot of bodyweight exercises and cardio.

anyway, Im going to bulk up to around 200lbs in 8 months, and hopefully I will gain at least around 30lbs of muscle.

kkwik1212
05-04-2007, 09:06 PM
So your planning on gaining 60 lbs in 3 months? That's way too much weight for that short time frame and if your successful it will be mostly fat. You should aim to gain 1-2 lbs each week.

Arcane1337
05-05-2007, 12:07 AM
thanks man, I changed it to make it more doable

Arcane1337
05-05-2007, 09:36 PM
numba eight

Arcane1337
05-05-2007, 09:37 PM
numba nine

Arcane1337
05-05-2007, 09:37 PM
numba ten

Arcane1337
05-05-2007, 09:38 PM
ok now I can post my before pics,

my back
http://img.photobucket.com/albums/v373/hungedoff/IMGP0309.jpg

my front
http://img.photobucket.com/albums/v373/hungedoff/12223.jpg

Arcane1337
05-06-2007, 12:02 PM
well, today I did

3 x 12 dumbell bench, rest pausing the last few reps on each set

3 sets of pull-ups

2 x 15 of dumbell rows, rest pausing the last few reps on each set


I dont barbell bench press because It will aggrivate my rotator cuff from a previous injury and Im doing enough just to stimulate hypertrophy.

and I drank my 1000k cal shake right after

Arcane1337
05-08-2007, 07:23 PM
Well, my buddy had no cushion for his squat rack so Im like, forget that garbage. So I did :

verticle leg presses 3 x 10-15-20 rest pasusing

stiff leg deadlift 2 x 15 rest pausing

seated calf presses 2 x 10-20 rest pausing (almost tore a calf muscle)

50 v-ups

got home soon after and drank my 1000k shake

WestsideWarrior
05-08-2007, 07:27 PM
no cushion? like a pussy pad? do squats next time, pad or no pad.

Arcane1337
05-08-2007, 08:38 PM
oh man if you put it that way, I feel like a female dog now. Im breaking the bar next time!

Arcane1337
05-10-2007, 05:33 PM
today:

standing military press: didnt count sets, just went on and rest paused untill I go 50 reps

my tri's were worked good so I skipped skull crushers

barbell curls: 3 x 15 (rest paused)

had a protein shake and 1000k of food