The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Attempting to Bulk (Approximately 15 lbs. from Target Weight)

    Two years ago - Weight: 213, Height: 6'2"

    I began running and starving myself (<1300 calories/day). Lost 46 pounds in three months that summer (213 down to 167).

    Since then, I have been steadily tweaking my diet and increasing my strength through a routine workout regimen I initiated in September 2010.

    Currently - Weight: 198, Height: unchanged

    I realize some of the weight put back on has been fat, but the vast majority of it is muscle. My chest is prominent and my shoulders are forming quite nicely. Legs have always been a weaker area of mine, but they are more defined than they have ever been previously. I have wide hip bones, so getting the 6-pack most people dream of is not really an option for me, which is why I want to gain more size to compensate.

    (Workout/Diet listed separately below)

    Target weight: 215. Ideally, I want to grow my lats, arms, legs, chest, and shoulders (in that order). Help me out.
    Last edited by clsmilek; 02-28-2012 at 12:32 PM.

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  3. #2
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    My workout routine has varied a lot since I first started lifting.

    Just to give you some idea, here is my workout for this week, ending 2/17/2012:

    Monday - Chest/Bi's

    Dumbell Bench (3x75x10)
    Dumbell Single Arm Incline (2x55x10, 1x55x10)
    Dumbell Fly (3x40x6)
    Push-ups on Exercise Dome (3x15)
    Alternate Incline Dumbell Curls (3x40x8)
    Dumbell Concentration Curls (2x35x8, 1x35x7)
    Barbell Wide Grip Standing Curls (3x70x10)
    EZ Bar Close Grip Curls (2x65x10, 1x85x7)

    Tuesday - Legs

    Barbell Front Squat (3x135x10) - No squat rack; Clean into position and hold.
    Barbell Side Split Squat (3x95x6)
    Dumbell Step-ups (3x65x10)
    Lying Leg Curls (2x90x10, 1x100x10)
    Sumo Deadlift (3x225x10)
    Seated Calf Raises (3x90x10)
    Goblet Squat (3x30x10)
    Standing Barbell Calf Raises (3x225x10) - Smith Machine

    Wednesday - Back/Tri's

    Barbell Deadlift (1x185x10, 1x225x10, 1x275x8, 1x315x4)
    Full Range of Motion Lat Pull-downs (1x50x10, 2x60x10)
    One-Arm Dumbell Row (1x60x10, 1x65x10, 1x75x8)
    Barbell Close Grip Bench Press (1x155x10, 1x185x8, 1x225x3)
    Dumbell Tricep Kick-backs (3x30x10)
    Dips, Body Weighted (2x10 [close grip], 1x10 [wide])
    Rope Push-downs (3x70x10)

    Friday - Shoulders

    Dumbell Lateral Raises (3x30x8)
    Barbell Clean (3x135x8) - Can't do the Jerk movement... Planet Fitness.......
    Barbell Shrugs Behind the Back (3x225x10)
    Dumbell Arnold Press (3x55x8)
    Frankenstein Squat (3x30x10)

    Current Benchmark Lifts - Bench: 245, Squat: 315 (Smith Machine), Deadlift: 315
    Last edited by clsmilek; 02-16-2012 at 10:39 AM.

  4. #3
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    Breakfast:

    2 Fried Eggs (1 Whole), 6-8 oz. Ham (Bone-In), 1/2 Grapefruit
    440 calories: 27.5g Fat, 19g Carbs, 30g Protein

    Morning Snack #1:

    6 oz. Coffee (Black), 1 Cup Greek Yogurt
    100 calories: 0g Fat, 7g Carbs, 18g Protein

    Morning Snack #2:

    2 tbsp Natural Peanut Butter
    200 calories: 16g Fat, 6g Carbs, 7g Protein

    Lunch:

    8-10 oz. Chicken Breast, 6-8 oz. Sweet Potato, 1 Whole Avocado
    530 calories: 32g Fat, 45g Carbs, 26g Protein

    Afternoon Snack #1:

    1 Apple, 1 oz. Almonds (approximately 24)
    225 calories: 14g Fat, 24g Carbs, 6g Protein

    Afternoon Snack #2:

    1 cup Sharp Cheddar Cheese
    550 calories: 45g Fat, 2g Carbs, 33g Protein

    Protein Shake (Pre-workout):

    Isopure (2 scoops in 12 oz. 2% Milk)
    375 calories: 3.75g Fat, 7.2g Carbs, 55.4g Protein

    Post-Workout Snack:

    1 Banana, 8 oz. 2% Milk
    310 calories: 2.5g Fat, 54.8g Carbs, 5.6g Protein

    Dinner:

    8 oz. Top Sirloin, 1 Head of Broccoli, 1 Guinness Draught
    660 calories: 14g Fat, 23g Carbs, 53g Protein - Nights I lift.

    OR

    4-6 oz. Swordfish, 2-3 Carrots, 1 cup Spinach (Raw), 1 Guinness Draught
    515 calories: 7.5g Fat, 27g Carbs, 34g Protein - Nights I don't lift.

    Snack Before Bed (Slow-digesting Protein):

    4 tbsp. Cottage Cheese (1% Milkfat)
    90 calories: 1.2g Fat, 6g Carbs, 14g Protein

    Totals -

    On Days: 3480 calories: 155.95g Fat, 194g Carbs, 248g Protein
    Off Days: 3335 calories: 149.45g Fat, 198g Carbs, 229g Protein

    ** All values listed are an approximation, thus most likely vary from day to day. **
    Last edited by clsmilek; 02-16-2012 at 10:58 AM. Reason: Bad Math!

  5. #4
    Wannabebig Member 03mach421's Avatar
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    Im not really sure exactly what you are asking for...just how you can get bigger? Do you want a more aesthetically appealing look or more towards a strength aspect?

    I see you listed arms as one of the main things you want to improve on, but in my opinion thats the last thing you should worry about. If you focus more on the bigger compound movements then your arm size will come along with the rest of your body. Therefore all those sets you have focusing on your biceps/triceps are unnecessary.

    Also as far as your diet goes, your fat seems fairly high. Try and get it down near the 100g/day range and replace those lost calories but upping your amount of quality carbs.
    Age: 22
    6'1"
    200lbs
    Dead: 425
    Bench: 270
    Squat: 350

  6. #5
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    all those sets you have focusing on your biceps/triceps are unnecessary.
    I don't even know if this is serious..

    I can easily cut 77 grams of fat by simply removing the avocado and cheese from my diet, but then I'm severely undercutting my calorie intake. If I replace purely with carbs or protein I'm over-doing it in one of these two areas.

    Any suggestions?
    Last edited by clsmilek; 02-16-2012 at 03:31 PM.

  7. #6
    Wannabebig Member 03mach421's Avatar
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    [QUOTE=clsmilek;2539790]I don't even know if this is serious..[QUOTE]

    Dead serious. Anyone of the other members here who have a lot of experience (not saying i do) will tell you that you are putting too much work into your arms. You have to realize that your arms are not a big muscle group and are easily overtrained, and therefore a plethora of direct work is not needed.

    Traditionally, one would want carbs to be the biggest percentage of their diet, followed by protein then fat. As your diet sits, fat is dominating your caloric intake by a hefty margin. Im just suggesting replacing a little of the fat with quality carbohydrates, keep the protein where its at. You will still be able to keep your calories where they are by doing this. It really depends what you want to look like when you reach 215
    Last edited by 03mach421; 02-16-2012 at 04:08 PM.
    Age: 22
    6'1"
    200lbs
    Dead: 425
    Bench: 270
    Squat: 350

  8. #7
    House Lannister
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    Train your arms. Just dont go crazy. curls and skullcrushers for a few sets should be good


    Conpounds only will lead to the T-Rex look that I'm stuck with now.

  9. #8
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    After revamping the diet some, the current breakdown is approximately as follows:

    2600 calories: 92g Fat (15g Saturated), 162g Carbs (31g Fiber), and 213g Protein.

    I'll be doing some label comparisons at the G-store this weekend to figure out how I can cover the remaining 800 calorie-disparity between the current setup and my ideal structure. Will update accordingly.

    Will also cut out one of my arm movements per day (most likely inner grip curls/kick-backs).

    Thanks for the input, guys.

  10. #9
    big on TONING dynamo's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Train your arms. Just dont go crazy. curls and skullcrushers for a few sets should be good


    Conpounds only will lead to the T-Rex look that I'm stuck with now.
    what compounds do you do? I do pullups and pulldowns and over head press and dips and bent over bb rows my arms have grown plenty.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  11. #10
    House Lannister
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    Quote Originally Posted by dynamo View Post
    what compounds do you do? I do pullups and pulldowns and over head press and dips and bent over bb rows my arms have grown plenty.
    I do everything you've listed above. Never worked. I've gone as high as BW+100-105# for dips for 6-10 reps, close chins for 60-75 added weight for reps. Never did shit for my arms. My arms are easily a year or two behind my chest and lats in terms of development.

  12. #11
    Senior Member ZAR-FIT's Avatar
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    dont drop any of your arm training... you get alot of advice from powerlifters on this forum. their goals are all based on strength not asthetics... Your schedule looks great.
    As far as the diet, if trying to gain weight you could add some stuff here and there. I would add some oats to breakfast, a scoop of protein to the #2 morning snack, have a meal (chicken and rice/potato, but keep the avocado out of it) instead of the cheese snack (or maybe find a meal replacement supplement), have rice or potato with your dinner.
    Last edited by ZAR-FIT; 02-17-2012 at 11:16 AM.
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  13. #12
    Senior Member ZAR-FIT's Avatar
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    also i would add another exercise to back day... something like a close grip pull up
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  14. #13
    LittleJake JSully's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    dont drop any of your arm training... you get alot of advice from powerlifters on this forum. their goals are all based on strength not asthetics... Your schedule looks great.
    As far as the diet, if trying to gain weight you could add some stuff here and there. I would add some oats to breakfast, a scoop of protein to the #2 morning snack, have a meal (chicken and rice/potato, but keep the avocado out of it) instead of the cheese snack (or maybe find a meal replacement supplement), have rice or potato with your dinner.
    I just wanted to note for the OP, that most of what you said to add are carbs.

    Carbs are not the devil. We need them to grow or we won't be at peak performance.

    Quote Originally Posted by clsmilek View Post
    2600 calories: 92g Fat (15g Saturated), 162g Carbs (31g Fiber), and 213g Protein.
    First of all, your calories are off.
    Protein = 4cal/gram = 213 x4 = 852
    Carb = 4cal/gram = 162 x4 = 648
    Fat = 9cal/gram = 92 x9 = 828

    total is 2328cals. You need to pay attention to that. A solid 2600 calories (to me) would be something along the lines of 225/300/55 (p/c/f) and that is 2595 calories. Try not to get caught up in being exact. A range of 200 calories isn't bad. When I'm dieting I'm shooting for 2700 calories but if I'm anywhere between 2600-2800 I'm happy with that #.
    Last edited by JSully; 02-17-2012 at 11:33 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
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  15. #14
    LittleJake JSully's Avatar
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    for a BBing workout, that isn't too bad IMO. 4 exercise for biceps and 4 exercises for 4 chest seems a bit uneven, but if you're growing then have at it. Where you are lacking is back work. Deads, pulldowns and db rows + 4 tricep exercises is a no no. You've got to at least add one more back exercises. My suggestion is drop pulldowns, pullups will get you bigger, faster. The other suggestion is to add another row, such as BB rows (preferred) or Hammerstrength rows and if you have time, a close grip neutral seated low row.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #15
    LittleJake JSully's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    also i would add another exercise to back day... something like a close grip pull up
    beat me to it, lol
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #16
    House Lannister
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    Quote Originally Posted by JSully View Post
    for a BBing workout, that isn't too bad IMO. 4 exercise for biceps and 4 exercises for 4 chest seems a bit uneven, but if you're growing then have at it. Where you are lacking is back work. Deads, pulldowns and db rows + 4 tricep exercises is a no no. You've got to at least add one more back exercises. My suggestion is drop pulldowns, pullups will get you bigger, faster. The other suggestion is to add another row, such as BB rows (preferred) or Hammerstrength rows and if you have time, a close grip neutral seated low row.

    Good post

  18. #17
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    Quote Originally Posted by JSully View Post
    My suggestion is drop pulldowns, pullups will get you bigger, faster. The other suggestion is to add another row, such as BB rows (preferred) or Hammerstrength rows and if you have time, a close grip neutral seated low row.
    The only reason I cut my Back exercises where I did is because I do the following routine each night and I don't want my back to progress quicker than other areas.

    10 body-weighted wide-grip chin-ups
    50 push-ups
    10 body-weighted neutral-grip pull-ups
    10 jump-squats (could do more here obviously..)
    10 body-weighted reverse-grip pull-ups

    I have benefited from substantial gains in my back just from this nightly routine alone. Pull-ups are the greatest exercise on the face of the planet.

    ETA: I will definitely take your advice on adding in the carbs where necessary to balance out my diet. I was under the impression a 20/40/40 split between fats/carbs/proteins was preferrable, so I was attempting to keep the carbs and proteins even and fats around half my goal weight. Seeing as that was impossible (f*ck you, math), I decided to simply up the calories the quick way w/ the addition of the cheese.

    I have seen the error of my ways and will rectify the situation. Will also post pics some time so I can get some advice on which areas to focus. I'm fairly happy with results at the moment, but still seeking gains in the areas listed in the original post.

    Thanks again for the responses.
    Last edited by clsmilek; 02-17-2012 at 01:05 PM.

  19. #18
    LittleJake JSully's Avatar
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    Quote Originally Posted by clsmilek View Post
    10 body-weighted wide-grip chin-ups
    50 push-ups
    10 body-weighted neutral-grip pull-ups
    10 jump-squats (could do more here obviously..)
    10 body-weighted reverse-grip pull-ups
    why do you do this?

    Regardless, you need another row (preferably 2) imo and if you're doing that many pull-ups every night, I doubt pulldowns are warranted.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #19
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    Quote Originally Posted by JSully View Post
    why do you do this?

    Regardless, you need another row (preferably 2) imo and if you're doing that many pull-ups every night, I doubt pulldowns are warranted.
    It began when I was obsessive regarding weight loss the summer I first started shedding the pounds. At that time it consisted of set after set of ab movements, then transitioned to push-ups and squats with abs mixed in. I received the pull-up bar for Christmas 2010 and never looked back.. I always wanted bigger lats to compensate the width of my hips, and so far it's worked charmingly.

    I've already revised my back routine accordingly.

    By the way, the installation of this type of pulldown is to target an area I can't otherwise focus on. I don't have a way to criss-cross the pull on a traditional pull-up bar.
    Last edited by clsmilek; 02-17-2012 at 03:19 PM.

  21. #20
    Senior Member ZAR-FIT's Avatar
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    The 30 pullups every night and Doing more during your back workout will not cause your back to develop any more quickly than the rest of your body. heck you should do 5 or 6 rounds of your nighttime exercises during your backworkout... that will benefit you more so.
    The close neutral grip pull can sort of be substituted with a close underhand grip pullup... not quite the same but close.
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