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Bulk or not to bulk. Look at my pics, help.....

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getbigagain

New member
I have lost about 100 pounds over the past 2 years or so. I have keppit off. I have lifted weights for almost 2 years but never to get bigger. I am currently 180 and I am about 6 foot tall. I know almost all there is to know about cycles,carbs and everything else about building muscle, post workout nutrition, etc... I still have that crappy fat around my lower belly. I am not sure if it is loose skin, fat or what but I want to get big SO much. I am just afraid that I might get fat again. I eat healthy 95% of the time. Oats,chicken,whole grains, etc... I have been on the low carb diets but after a few weeks I end up blowing it and putting bakc on 10 pounds or so of water in a couple of days. Take a look at my pics and tell me what you think. I would like to put on 1/2 to 1 pound per week and then diet off some more fat next March or so. Does anyone know what it is like to lift your ass of and never make gains in size becuase I am only lifting to be in shape and lose fat. I hate seeing all my buddies put on 10 or 15 pounds of muscle in the past year and I stay the same weight. Currently I am doing the LL Cool J workout that was in the Mens fitness mag a few months ago. It is really tough, considering I am eating 2300 calories and I am on "Crums" diet. Brutal!! Any help would be gretly appreciated. C-YA! Oh yeh here is a link to one of my pictures.

http://www.villagephotos.com/image.asp?id_=4143178&sessionkey=OXAQQGQBTVERLNGNZRQZ

http://www.villagephotos.com/image.asp?id_=4143178&sessionkey=OXAQQGQBTVERLNGNZRQZ
 
Since your pics no work....

Alot of folks will have better advice than me but here's my 2cents:

Step one: Get on this board! It's VERY good!! It will help you more than anything out there.

Step two: Take your men's fitness magazines and BURN THEM. Absolute CRAP!!

Step three: get on the sticky with various programs (ie. 5X5, westside, etc., etc.) and read them ALL!!!

Step four: Follow one of those programs!

Step five: LISTEN to what some of the experience folks on this board say. THEY KNOW WHAT THEY ARE TALKING ABOUT!!!!!!

Step six: Find out what Swaining is!!!!:FRlol::FRlol::FRlol::FRlol:
:FRlol: :FRlol: :FRlol:
 
Actually, I wouldn't start swaining if I was worried about gaining too much fat (if I had lost 100 pounds). Swaining is great for most of us, but in this case I'd hit up BodyByFinaplex for diet advice bro.
 
Thanks

I feel like I need a buffet. When I diet I always have a scow on my face, my friends can see it and they shy away. When I eat the proper carbs and eat my maintenacnce calories, I am always smiling. Here is another question. For about 2 months on and off I have been on the low carb thing. How should I reintroduce them. I am think of about 30 grams a day for about 4 days then 30 ro 40 more and so on until I reach about 160 a day (not including my 5 pounds of green veggies a day). My buddies say eat,eat,eat and measure your waist everyday, when it grows a little do some cardio for a few days then back to a little bulking. My waist is decieving. IT says about 35 or so around the navel but I am only 180 pounds. That skin and fat down there is really messing with me. I would rather be bigger and a little fatter and happy rather than dieting and worrying everyday. I cannot even keep my girlfriends. They all get in my way and on my nerves while dieting. When I eat more and try to put on muscle I am the greatest guy in the world. It seems as though from being fat for 15 or so years that everything I do, I do for others and not for myself, dammit, I want to live. I want a buffet every couple weeks, along with a few brews every now and again.
 
getbig, damn I just read this and I have a final in a few minutes. I'll get back with you later. Because of your genetics, and obvious insulin sensitivity issues you can't swain. I'll try to get back with you this weekend.
 
my diet

Here is my diet when I try to put on muscle for about a month before I diet back down to 180.


pre/workout: cup of oats w/ 1 apple
10 egg whites
1 scoops of whey or soy iso
30 min. pre: 40 grams dextrose
2 scoops whey
(drink half then dillute and sip rest during workout)
post workout: 2 scoops whey
35 grams dextrose
35 grams maltodextrin
1 hour after post w/out shake: 8 oz. extra lean beef
1 sweet potato
21/2 hours later: 8 oz. chicken breast
1 pound spinach
1 tbs. flax oil
21/2 hours later: 8 oz. chicken breast
1 pound green beens
1 tbs. flax oil
21/2 hours later: 8 oz. lean londen broil steak
1 pound broccoli
21/2 hours later: 6 oz. chicken breast
1 scoop soy isolate (mix with water and
stevia) like pudding!
8 oz. spinach
8 oz. broccoli
before bed: 1 scoop whey
1 scoop chocolate soy iso. more pudding...

That is it. hard to follow with school and girlfriends but it is what it is.

With the intense lifting my maintenance is about 2750 so I like to get around 3100-3300 calories a day. If I gain more than 1 pound a week I take off 150 calories until it goes to 1 pound week. Any suggestions on this bulk up diet. Some say I need more carbs but hey, I used to be a lard..., I am scared of carbs a little. I have bulked with 450 carbs a day but I was taking "No2" and I think that helped for a few weeks but after that I felt very fat, of course the wendys triples and the buffets 2 times a week could have done that..lol.
 
Now that you've outlined a sample of your diet, could you do the same with your training? What is this LL Cool J program? If it's one of those "you must train 5-6 days a week with a wide variety of machines" type of workout, then dump it.

Go back to basics: compounds. Heavy compounds. 3-days a week, maybe 4. Make sure you get plenty of recovery between sessions. As long as you take in enough calories (and plenty of protein), throw in the training and the recovery: you will see results to your liking.
 
I have tried the "1 part a day" thing
monday: legs
tues:back/traps
wed:chest
thur:bicep
fri:tricep
I felt great but I think was was exercising the muscles more than building them. I think I am going to do something like this.
Month 1:
day 1-chest/shoulders/arms
day 2-rest
day 3-back/legs/waist
day 4-rest
day 5-chest/shoulders/arms
day 6-rest
day 7-back/legs/waist
day 8-rest
repeat
month 2:
day 1-chest/arms
day 2-legs/waist
day 3-back/shoulders
day 4-rest
day 5-chest/arms
day 6-legs/waist
day 7-back/shoulders
day 8-rest
repeat
Do a 4 month cycle and see how it works. I think it sound like a sure fire way to overtrain but I have heard some people made great gains on this plan. Most exerscises are 3-5 sets like chest will be 3 exercises, 12 sets with reps like 5x12,10,8,6,4
 
so are you saying that would be like 24 sets w/chest per week? 12 day1 and 12 day 5? its just my .02 but i think thats too many. you dont have to have that many to grow....if your set on twice a wk..just lower the volume a lil
 
Yeh, does sound like alot now that I look at it. I do not juice so I guess I will try the monday,tuesday,thursday,friday thing with a little cardio on wednsday. My problem is that I read so much about not lifting for more than 1 hour. I am constanly looking at the clock. Sometime I feel like I could have done more. Sometimes my eyes are bloodshot and all I want to do is pass out when I finish. How does 12 reps for big muscle groups and 6-9 for smaller ones sound.16-22 sets per workout.
 
Oh yeh, does anyone know anything about reintrodicing carbs back into a diet. I go on these low carb diets (50 and below excluding veggies) and after a few weeks I have a cheat day and I put on 10 pounds of water, it sucks for about 3 or 4 days until it goes away. One constant is the simples after workout. On my cheat days I am talking pure madness. Like 600-800 grams of cookies,funnel cakes at Kings Island, the works. That is all I want, no meat, no fat, just crap. So I fugure that if I introduce30 grams of carbs every 3 or so days until I reach 150-200 I might be alright. Any suggs on this
 
Ok, chief, if you've lost 100 ibs of fat and at 180 ibs you still have a 35" waist, you have insulin sensitivity problems. The bad news is, you aren't going to be able to maintain a lean bf% on large amounts of carbs, especially if you eat gi GI carbs, or carbs like fructose that slow down your metabolic rate. Your best bet is to do a hi call CKD for bulking, since you produce too much insulin any ways. However, if you feel that you must reintroduce carbs, and you want to put on size, try something like this.

1) 6 days a week, you get one high carb meal first thing in the morning. give yourself 70-100 grams and make sure they are very low GI and low II carbs. I recomend plain yogurt or oatmeal with a little flax or natural peanut butter added. YOu can get away with brown rice IF you add at least 3 tibs of olive oil per dry cup to it, and eat some meat with it.

2) 8 meals a day, minimum. You need the keep your blood sugar levels very stable.

3) the rest of the day you need to focus on protien, fat and raw or steamed veggies. I recomend limiting yourself to 30 grams of carbs, all low gi, after the initial carb meal. That includes post workout. Drop the dextrose. It is worthless to you. YOU'll get a sufficient insulin spike from a two scoops of whey isolate. I recomend a tbs of flax with it.

4) shakes. drop the protien shakes, except for whey isolate post workout. Do not eat soy. If you are an endo, you are probably somewhat sensitive to estragen. Soy should never be eaten by men, and it is worse for you.

5) you need to do cardio when bulking, I recomend 2 sesions a week. High intensity and short. 15 minutes of HIIT might be worth looking into.

6) pick one day a week as a cheat day, it can be any day, but stay consistant. If you pick thursday, do it every thursday and don't pick and chose. Eat any real food you want, pizza, ice cream, hamburgers etc. ONce you feel stuffed and sick toyour stomach, your cheat day is over. I would avoid eating too much strait sugar though. Stick with diet sodas over real sodas, no candy. Try to eat real foods, even if they are crap.

7) and suppliment that increase insulin sensitivity is a must. Fish oil, r-ala etc.
 
man BodyByFinaplix, you know your stuff. Can I build mass doing a diet like this. This is similar to the diet i lost my weight on. I would eat around 2000-2200 6 days a week and then go hog wild on Sunday, worked great. Few questions. Only whey after a workout? How much calories do you recomend? On the cheat day, should I count calories or just hammer down. On my diet cheat days I used to get about 6-7000 calories a day, no lie. I would eat omelets,panackes, burgers,buffets and have a big bowl of ice cream after dinner. I was very stuffed 2-3 times that entire day but I keep on eating becasue I knew the next 6 days were hell. My favorite food is oats, I love them! How many calories do you recomend during the other 6 days of clean eating. I think right now the gaining lean mass sounds better to me than losing fat, I have done that for over 2 years and frankly I am very sick of it and need a break. How much sigar on the cheat day. I think it really bloats me. When you were as fat as I ways I wold eat a rock if it had sugar on it. Thanks man, you rock!
 
Joker and LS, I can't load the pictures, but I'm looking at his history. Read it, it tells you everything you need to know. He is insulin insensitive.

getbigagain, I recomended in my other post, that you start at 3000 per day and add 200 per week. So by week 6 you are up to 4000. Week 11 5000. You need to bring up the calories slowly and progessively. Cheat days, don't count calories. I've eaten over 10,000 cals an a cheat day while dieting and still dropped 3 ibs that week. Once you feel bloated and stuffed, end the cheat day and go back to the clean diet, even if you are there by noon. In any event, stop by 9:00 pm or so. Yes, you can gain quite well on this diet. It should limit the amount of body fat you gain while bulking a considerable amount. If you personally tried to swain, you would gain more fat than lbm from it. There are guys who can get away with, while gaining only a little fat, at least for the first 6-8 weeks. I know what you mean about sugar cravings. I was about 35% bf when I started training.
 
Sounds great. I thought on a cheat day eat the stuff that I love but fairly healthy like oats but throw about 4 bananas and strawberries in it and lots of whole grain breads with natty, etc. Then for dinner have a pizza and ice cream or hit the buffet and call it a day. I read up on the ckd bulking diet. Something about no carbs all week then carb up for 36 hours or so. I like the way the other sounds but I do not think I have ever been in ketosis, might be worth trying. Here is my e-mail is you want to send me some info on it. Also I would like to send you one of my photos to show you. Thanks [email protected]
 
If you go to the diet forum I've got stuff up over there on bulking on low carbs. Overhead and I both start threads on the subject off and on.
 
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