Me and my friend are having contest to see who can get THE most cut body. Contest started December 23rd, at 12:10 AM. Will go to June 6th at 12:00 PM
now the main issue is
HOW DO I WIN?
I run daily already, so I'm going to continue that
We're judging on abs, pecs, chest, arms, and maybe lats.
At the moment I'm 5'10 and 144. I wanna get that up to about 160.
Any suggestions would be helpful =D
Day 1- 3 sets of 45 push ups; 2 mile run; 12 sets/28 reps of 15 pound curls throughout the day. Weight- 145.6
Day 2- GIRLFRIEND LEFT ME FOR SOMEONE ELSE: Gives me more motivation and more time to work out :o!
Last edited by K Y L E; 12-24-2008 at 07:56 PM.
Are you talking cut as in cutting bodyfat/weight, or cut as in "ripped"? Because it will probably be hard to cut bodyfat while trying to gain weight.
Well you have 7 months (now more like 6) to work with. I have to get in shape for racing but I'll be bulking until March 20th and then cutting to get into race shape. So you should do somthing like bulk for 4 months and then cut for 2.
My bet though is after bulking for 4 months you will be so happy with your progress that you will say scew the bet and continue to lift heavy and eat lots.
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KYLE - I would look around on the forums for some basic hypertrophy and bulking programs. I have suggested a few to some guys in the supplements forum who were football players and it sounds like they could work well for you.
Ideall you want to try to gain about 1 lbs / week for the next 15 weeks. At that point you can change your diet to maintenance calories and eat very clean while also altering your training for improved body composition.
During the 15 week bulk period I would do the following:
- Incorporate heavy compound lifts.
- Get at least 8 hours of sleep per night.
- Drink a high quality protein shake after every training session (Opticen is great for this)
- Eat every couple of hours, high complex carbs and a lot of lean protein sources.
- Train with weights 3-4 times per week. (Periodization program in the 8-10 rep range, high intensity)
- Try to consume about 1/2 gallon of skim milk daily.
- Strive for at least 1 gram protein per pound of bodyweight daily.
Stay focused and track your progress... don't be afraid to ask questions on here.
When you switch to your lean mass phase you will cut out the milk, keep protein high, and slightly lower the carbs. Training stays the same and perhaps add in a Nitrean protein shake between meals for additional protein. Add in 3-4 20 minute cardio sessions weekly doing low intensity work on a treadmill, elliptical, or stairmaster.
Your 'body composition' phase will last 8 weeks and during that period your goal is to maintain bodyweight. This should leave you at around 5'11, 155-160 lbs and 10% bodyfat (potentially slightly lower depending on genetics and discipline).
It gonna take a spot on diet. Id probably do Starting Strength by Rippetoe.
All you need is counted calories and basic compound movements- HEAVY WEIGHT & LOW REPS
I think a "hypertrophy program" might sell yourself short on certain gains. All YOU need for hypertrophy is more food.
Last edited by ZenMonkey; 12-23-2008 at 08:38 AM.
You can gain muscle doing sets of 5, and I would recommend including some heavy training. But with that being said you also want to do a lot of drop sets and supersets to activate and isolate as much muscle as possible.
If you look at the physique differences from Natural Bodybuilders to Natural Powerlifters it is pretty clear that training and diet are very important. The powerlifters in many cases may have more overall mass and strength but the bodybuilders will of course have been asthetics - which is what Kyle is going for with his "cut body contest".
Zen people can train like a BBer at any weight... I would also recommend a BBing routine. Just make sure it includes all the important lifts. And lots of food of course.
Hire Mark Twight to train you. He's had pretty cut success with getting people lean.
Im not saying a BB routine would not work. I am saying that there are splits that can give more efficient ways to achieve results.
Doing a "bodybuilding" program based on that, is going to lead to muscle imbalance and possibly injury. The OP would be MUCH better off doing the basic compounds for a while beforehand to get a feel for his body and how it works together.
Even if he does a more traditional BB split (where legs and back are worked) at 5'10" and 144 pounds the LAST thing he needs is a ton of isolation work (which most BB programs focus on)
And Zen Monkey is absolutely correct about "hypertrophy programs". Food determines the success of a "hypertrophy" program, not the routine. That being so, he does not have to worry about a "hypertrophy program" for now anyway. Given his height, weight and time limits, the amount of additional muscle that he MIGHT gain from a "hypertrophy" regime (as compared to a 5x5) or Rippetoe program is very likely to be negligible. The best hypertrophy program by far is eating more.
Yes the differences between Natural bodybuilders and Natural powerlifters can be quite remarkable...but they've been doing this for years.
For a beginner or false beginner (judging by the info provided by the OP) these differences are really nothing to worry about.
This is not to say that he can't train like a BB'er (should those be his goals) sometime in the future. But the contest is only about six months away and given his weight and height it doesn't sound like he's a genetic freak that gains muscle quickly. Therefore a basic routine involving the big compounds that hit the most muscle would probably be preferable and take less time up. And regardless the contest is about who is the most "cut"...which is all about diet anyway..,the training's just done to ensure you have some muscle and look "ripped" as compared to being skinny fat.
Last edited by Songsangnim; 12-24-2008 at 02:37 AM.
Sorry to sound stupid, but where can I get more information on the "hypertrophy" program/diet? And thank you all for the advice
Do exactly what Tom said: focus first on bulking and putting on muscle mass. This will involve eating a TON and likely increasing protein intake dramatically. Train and eat for the next 5 months, then the last month spend eating cleaner, reduce carb intake, and add more cardio.
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Try lifting weights, doing cardio, and eating less. Also never use the words "cut body" again or get into a "cut body contest" with your "friend"
Darn, I thought the thread title was "Cute" Body Contest. Was hoping for some cute chick pix.
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No brah, he needs a HYPERTROPHY program, not a strength program.