The Official Gym & Fitness Thread

If that's the case, send the ol'fiance over.....

 

So ive been working out these last few weeks just focusing on building up "Bulking". ive hit a plateau though. ive gained about 6 pounds mostly muscle and just switched up my whole work out to hit the muscles in different ways. however now I feel less hungry when I am eating, I can barely finish my meals.

I am 5' 11" 151lbs and my intake is about 3000-3500 usually closer to 3500 depending on what I can choke down.

is there anything I can do, I would like to get up to 160 before I cut back and burn off this extra bit of fat ive gained.

 

6 lbs of just muscle in the last few weeks? U steroid, brah?

You might be trying to eat 'too' clean if you're always full feeling. Salads and all that green healthy crap will make you full as hell, with providing minimal calories. Cheat a little.

To gain, I simply workout 4 times a week with little to no cardio. No workouts over an hour.
Do something like:

Mon: chest and tri's
Tues: back and bi's
Thurs: legs
Fri: shoulders

It's really simple. do 3-4 exercises per muscle group and do 3-4 sets of 6-12 reps.

 

Hmmmmm, I'm the opposite, eating healthy leaves me feeling empty. I say dirty bulk for another 10 lbs and then switch it up.

 

Ha ha no im not juicing, I used to be 150 but I lost a bunch from school and work (Stress) so most of it was recover I think.

I have been eating steak sandwiches and turkey mostly. pluse cookies and cake (just had a birthday) and any plenty of cheese burgers. but maybe ill be less lettuce and spinach on there.

The only cardio I do is about 2 min if warn up jogging.

 

Sounds just like me.

Find ways to sneak in extra calories.
Before bed have a smoothie or shake. I make a smoothie before bed with protein, banana, and almond butter. The almond butter adds fat that will digest slower while you sleep.

Make pasta and cook it with olive oil or coconut oil in the noodles. You should still be using sauce as well.

If you make pancakes add a scoop of protein powder and a handfull of pecans to the mix.

Drink whole milk with meals.

Skip the turkey and eat beef. at this point the extra fat wont hurt you since your're trying to gain.

 

Back to kipping...because you guys love it so much. I can understand why body builders don't accept it. Even power lifters, though, they don't have much room to talk when it comes to form or cheating.

What I don't get is why the average gym goer hates them so much. If you can't do a pull up strictly then it would seem better to attempt a kip. At least they are actually moving and doing something. I would prefer to see kipping than the stupid assisted pull up/dip machine people always use and often act like its a damn roller coaster. I know trainers that train fattys by having them jump from a box and simply hold themselves as long as possible. I don't see how that is much different from a kip except that you are doing a negative...why not kip and hold to achieve the same thing but with more effort? I would think it would burn more calories well improving grip strength.

 

I can't stand trying to healthy bulk. Eating salads and all that crap, trying to hit 3300+ calories is a pain. I'd rather eat semi-dirty, IIFYM style and clean bulk without eating rabbit food lol

That's not bad. I didn't really start bulking/cutting effectively until I really figured out my calories. I had to calculate how many calories I didn't gain or lose weight at and how many I gained/lost at. For me, at 5'11'' and 196 lbs, I need 2700ish calories to not gain or lose weight. Right now, I'm cutting at around 2450 calories per day. When bulking, I go up to around 3300-3400 calories per day. At that rate, I gain/lose 1 lb per week, depending on if I'm cutting or bulking. Not to burst your bubble, but for every lb. you gain, I'd say it's about 1/4 muscle and 3/4 fat, even if you don't notice it. Putting on 6 lbs. of muscle in a year would be impressive and is impossible to do in a matter of weeks...unless you're juicing, of course.

Go check out IIFYM.com and look at the IIFYM calculator. Works wonders and it's simple as hell

We're the same height, but about 40 lbs different in weight, but here's my meal plans:

Here's my bulking diet:

1. 6 egg whites, 2 nutrigrain bars, apple
2. tuna sand w/ mayo, baked lays, salad
3. wheat pasta w/ ground beef, 1 slice wheat bread, kidney beans
4. 2 scoops ON, 2 cups shredded wheat cereal (no milk), 1 tbsp. peanut butter
5. chicken breast, potatoes, cheese stick
6. hamburger helper, banana, 12 oz. coke

Here's my cutting diet:

1: 6 egg whites, apple, fiber bar
2: tuna sand w/ mayo, baked lays, salad
3. wheat pasta w/ ground 93/7 turkey, 1 slice ezekiel bread, kidney beans
4. 2 scoops ON, 1 tbsp. peanut butter
5. chicken breast, potato, salad, cheese stick
6. 1 scoop ON, 1 tbsp olive oil (homemade casien thanks to Sean)

 

Check out myfitness pal app. Easy way to count your calories and it's pretty cool. Little finicky though.

 

I did notice my mid section is alot less like a six pack and more of a oldy rippled object

as for the gain, all i know is a few weeks ago the scale said 145 and now it says 151. given they were differnt scales it could be off by a few pounds but I like to think im just superhuman.

I will start recording on the same scale from now on.

Ill check out the site, thanks

 

Because everybody, excluding you, knows what it does to the joints and muscles. There is no advantage to kipping, none, other then telling yourself you cheated 15 pushups today.

 

It's great and it's how I got from 140 lbs to 200+. Granted, I also went from about 9-10% bodyfat to about 12-15%, but it was well-worth it, IMO. Abs on a skinny kid is like an ass on a fat chick...it doesn't count

 

Most likely a mixture of water and poop in you. I am working with a nutritionists for a school project and she has me on a 3k/day diet (form my previous 1.7k/day) and I don't think she does not quite understand how far this new diet has thrown off my digestive system timing.

Some days I will go in weighting 165, other days I go in weight 157 and this is solely dependent on how much numba 2 I haz in me despite being weighted at the same time of day.

 

In a controlled motion I don't still don't see an issue. There are plenty of exercises that are terrible for our joints but no one seems to care about those.

 

You'll probably want to lean bulk then. Rather than eating 1000 calories over maintenance, which leads to lots of fat gain, you could eat like 400-500 calories over maintenance, which will put on good, solid muscle with lower amounts of fat; the latter is slower, but keeps you looking good and keeps you from jumping up too much in weight.

Currently, I'm slow cutting, as I have a terribly hard time, psychologically letting my muscle deteriorate. I'm cutting at like a 400 calories deficit; it's a little slower, but preserves more muscle than a 500+ calorie reduction. If you only alter your calories off your maintenance by just 200-400 or so, you can keep fat down and muscle up...........which is easier said than done.

 

Im not worried about gaining fat, it comes off really easy for me (at the moment) So I was thinking "Dirty Bulk" and cut back a bit and focus on stamina and getting lean. I have another year since im still in school right now but will be done hopefull after the next full semester.

 

It's all about food and time

you won't see massive gains in a month

 

I used to dirty bulk, but each year, it gets harder and harder to get the fat off, so now I clean bulk. Granted, I'm only 25 and I've never been over 15% body fat. I just find it easier to go from 12% to 10% on a cut, rather than 15% to 10%...plus, you look better year-round.

All that being said, as skinny as you are, I'd dirty bulk like a mother fucker! When I was your size, I was eating pretty much what I wanted, when I wanted, as well as taking a mass gainer. After I got to about 180, I started fine-tuning my diet to keep fat off and once I hit 200 lbs, I got super strict with it (super strict to me is only Sun-Fri) I still do what I want on Saturday's....beer, hot wings, all that jazz....keeps me sane. On a cut, I try to limit that though.

Getting to your ideal weight is fun for us skinny guys: you can pig out until you get there. Once you're there, you've got to bust ass to keep it on without losing muscle or gaining fat. #ectomorphproblems