Less Lifting And Strategic Eating For Hypertrophy
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.
Last edited by Arcane1337; 05-05-2007 at 12:07 AM.
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.
thanks man, I changed it to make it more doable
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
Last edited by Arcane1337; 05-06-2007 at 12:02 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)
got home soon after and drank my 1000k shake
no cushion? like a pussy pad? do squats next time, pad or no pad.
Last edited by WestsideWarrior; 05-08-2007 at 07:28 PM.
oh man if you put it that way, I feel like a female dog now. Im breaking the bar next time!
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
Last edited by Arcane1337; 05-10-2007 at 05:34 PM.