What supplements (besides protein) do you recommend during a bulk?
First off, let me say I did little to no cardio during the first year and a half of my transformation. Not saying that you shouldn't but it is not necessary. As far as your physique sculpting goes, I have always been in favor of routines that focus on compound movements and lift hard and heavy in the 6-8 rep range. "Bodybuilding" routines that focus around volume and too many straight joint lifts are a waste of time in my opinion. I always start off with compounds and the only single muscle lift I think I use is the db curl. I would get a food scale and start doing work in the kitchen, buckle down on that diet, train hard and heavy, and do cardio that you enjoy!
Starting Monday, I plan on tightening up my diet A LOT....that is the area I always slack on, and I know it is the most important part.
Anyway, that being said. What are your thoughts on meal frequency, mixing carbs and fats, timing etc.....?
For instance, say I'm shooting for 3000 calories - 325/200/100 (carbs/protien/fat) for instance. Now, say instead of dividing that up into 6 meals, and equally spacing out the macros...what if one meal was ALL protien...one meal was mostly carbs.....etc.... I mean, as long as I'm hitting the total number of calories and the correct macros at the end of the day, does it matter how things are arranged?
Here is an easy one: I am taking a well deserved week off lifting. I am currently bulking. For this week should I continue to eat over maintenance, or bring my cals down to maintenance?
5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
Current: 214 lbs
bulking again -- working on my DL
I am 5'6, 185 lbs
What would be the best way to lose weight in your opinion? I am shooting like 20 lbs overall, no matter how long it takes. What would you recommend?
I lift heavy already, but I need to lose at least a few pounds.
Thanks in advance
-█--------█- Squat: 285 x 3
......\☻/...... Bench Press: 235 x 3 (stuck there)
........▌....... Skull Crusher: 110lbs ez bar
......./ \......Standing Shoulder Press: 115lbs (barbell)
"I am always doing things I can't do, that's how I get to do them." Pablo Picasso
2) Decrease calories by 20%
3) Lose weight
4) If Weight loss stalls toss in some cardio or further decrease calories
5) Enjoy new found sexiness.
Unholy, thanks for that. I personally am not trying to bring up any bodypart right now. I took a construction job for almost 5 months, had a long lay-off the weights and lost a fair amount of muscle and strength through hard days, under-eating, and running. Such is life. Now I'm getting back into it its coming back quickly but I will likely focus on strength and PL-style training for several months before worrying about the little things again.
So just to be clear - although there's no right answer - your approach would be to find the right exercises, probably new exercises, and work them hard, rather than adding extra volume to that area? That sounds about right. It depends on the person but generally it seems like adding too much extra volume to a specific bodypart could be counter-productive. Which is why I've never been sure how to go about it. Y'know, the guys who curl everyday and never get bigger with anything, or the ones who bench to failure, then do numerous forced reps with their buddy, then do incline, then close-grip, then flies... and bench the same weight for years.
And yeah, funny how some people really do have naturally different physiques. Seems like whenever you ask someone who has an amazing back, or chest, or arms, or whatever, what they did, they always say "nothing special". We all develop to our natural strengths and weaknesses.
Hi Paul just wondering if you got my pm about diet? If not I'll shoot you another one. Cheers, Mick
She lied.... SIZE MATTERS!
You used to IM on messenger when you were a fatty; Where you eating a) Pizza or b) Everything that was not pizza?
Thanks for the explanation brotha! I appreciate it.
short term goal: 200
Long term goal: Lean 225
What movements/exercises have you found to be the most benefical for various muscle growth?
In your opinion what would a beginner or intermedite level body building specfic routine look like?
Sorry this got missed. I actually left for the Syracuse show last Thursday and missed this before hand.
That is a pretty vague question. As long as you have progressive overload and excess calories you will gain mass.
AS far as what works best for one person, it might not be the best for another. I am a big responder to low volume high frequency training. Others prefer high volume and once a week per body part. Some people respond extremely well to full body 3 x a week.
I used what was basically a modified version of WBB1 routine for a LONG time.
I then started the 3 days on 1 day off split that I used for the better part of the last year.
I can't tell you how many lbs of muscle I gained on each. Its fairly hard to determine.
I would start with something simple that has you using mostly compound movements and hitting each area of the body ~2x a week.
When it comes down to progress, the diet will play a much bigger role than the actual training.
Hope that somewhat helps.
Here are a few routines I will be using on my bulk
3 on/1 off High Freq/Low Volume
5-3-1 (bodybuilding variation)
For a beginner you could use Starting strength or a simple 5 x 5 routine and make great gains.
When you hit a plateau, the best routine is the one your currently not on.
how important is fat when bulking or cutting, unholy? Because I am only really eating a serving of peanut butter and some 1% milk for my fat intake... I know you said .5 grams per pound of body weight, but how necessary is it?
Then: 134 lbs November 12, 2008
Now: 195 lbs
Can you explain carb cycling in a bit more detail and when this is a good time to do it (ie.) cutting or bulking.
My Online Training Journal
what are some of the supplements, you think are must have?
Some guys like Shelby Starnes like to use a carb cycling approach for bulking as well. This usually means very high carbs on workout days and little to no carbs on off days. This creates a good insulin response and carb sensitivity.
A GOOD protein powder. Def recommend Nitrean
Some kind of energy supplement before the gym.
You can get all of these from ALN.
Hey unholy is lay raises all you did for shoulders
sorry to disturb u once again Unholy,but could you explain to me the benefits of fish oil and multi vitamin in or article links would do,in terms of weight lifting....could not find much on the net
thnx once again.
Last edited by jumperzz; 11-19-2009 at 04:54 AM.
Fish Oil is great because it is not only healthy as far as cardiovascular, joint, brain health. It also helps with fat burning in a caloric deficit, reduces inflammation etc. You can find 1000's of articles on the benefits of fish oil and Omega 3 supplementation.
As far as a good multi vitamin. It is hard eating a diet that gets you everything you need vitamin and mineral wise. Multi will help with vitamin and mineral deficiency which will keep your body running at 100%.
Two of the most important supps anyone should take, not just people lifting weights. We need to more than anyone since we put our bodies through a lot of stress.
Hope that helps a bit.
Unholy is it that important to have the right macronutrient percentages if you want to avoid getting fat on a bulk, or losing muscle on a cut? Like is it alright if you just pay attention to calories, take high protein, and not take in that many carbs?
Then: 134 lbs November 12, 2008
Now: 195 lbs
hey unholy... i've got a bunch of questions for ya. i'm 5'11" 153 right now with 12% BF. i used to weigh 166 with most of it being in pizza and beer. so i took it upon myself to get my body fat down and i am pretty satisfied with my results even though im not really sure what im doing lol.
anyway, my ideal weight would be around 175 with 5% BF. i know im a long way away from this but im not sure how to go about getting there. the only supplements i currently take are fish oil and mega men multi vitamin (the powder) from GNC. and of course whey protein after i work out. ive read alot on here about the bulking/cutting cycles but there is just way too much information for me to digest.
so my questions are
1. How long do these bulking/cutting cycles last for?
2. what exercises / how many days a week should i be working out doing during both?
3. what should my diet be like during both? How many calories, fat calories, and proteins should i take in? is there anything i shouldn't eat?
4. are there any other supplements you would deem absolutely essential?
thanks for your help.
lets say you're getting all your protein, carbs, fat, etc. thats neccessary. are theres foods that inhibit muscle growth that one should stay away from?