Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

dont diet ,do cardio to get big an ripped

  • Thread starter Thread starter nclifter6feet6
  • Start date Start date
N

nclifter6feet6

Guest
with all the dieting cardio and training ive done i beleive cardio is more important than dieting when it comes to getting big and ripped at the same time. when u eat less food your metabolizm goes down we all know this. even if you eat like 20 calories less your metabolizm is lower because your eating LESS. when you eat a shitload of food your metabolizm is higher but you are getting more calories which can make you fat unless you dont do high intesity cardio like sprints. you grow muscle much easier the higher your metabolizm (more calories). what people should do is concentrate on keeping that metabolizm high with LOTS and LOTS of food. the more food the higher metabolizm the more muscle your building. i would just keep going up and up and up on the calories eat anything you want just keep fats decent i suppose around 100 grams of fat or more(actually im not even shure if it matters that much on fat intake for muscle building the more fat the more muscle you may put on, i dont know ,but i do know its bad for arteries) and protien at one gram per pound of bodyweight. your body will always be in an anabolic state if your eating tons of cals. but the trick is everyday do high intensity cardio on an empty stomach first thing in the morning to give you an early morning boost for you metabolizm. and we all know that sprints or high intesity cardio is the best way of cardio to actually tap into your fat stores for energy this is backed by many studies. i go to the gym and there are alot of nccu athletes they are big and ripped up one of the guys here is all natural deadlifts 600 plus at a bodyweight of 165 4 percent bodyfat year round, i am not lieng the guy needs to compete. but anyways to get back on point these athletes almost always do cardio first thing in the morning on empty stomachs and eat tons of food all day. most of these guys are 200+ pounds plus all under 7-8 percent bodyfat. they tell me the same thing do cardio on empty stomach and just train no fancy training routines or diets just eat do cardio and lift.

im beginning to realize they have alot of truth in what they say. for those that think im just some jabroni running off at the mouth about cardio, im in great shape i have a pic on here. i still could stand to put on alot more size i feel there isnt really any limit to how big you can get ,its just a matter of how much food your stomach can handle everyday and if you train.i got really cut this year by extreme dieting this year i got down to about 6-7 percentbodyfat lowest ive been in a long time, i posted a pic on here of me with a nice six pack with some size, after the pic i got even more ripped but i was eating next to nothing i still kept a decent amount of mass but felt crappy and couldnt eat anything good. i had lowerd my metabolizm soo much by eating so little. but now im eating probably 3 times as many calories as apposed to when i was dieting. im gaining alot of new muscle. i eat anything i want icecream pies pizzza and alot of protien. but now i have alot more energy to do the cardio and lift and i feel alot better during the day cause im eating yummy foods, i eat as much as i can, i stuff my face everyday getting stronger everyday at the gym. i hope all this i wrote can help someone here its helped me. later
 
i think this would be good for me

see im sixteen and im starting my first lifting program and it looks pritty tough. im a basketball player looking for more power in my game. now basketball is a sport that you have to play everyday to stay on top. ball handling, shooting) so with my lifting im going to be playing 3 to 5 hours a day of ball all summer. so i dont know if im going to be able to diet vary well doing so much cardio and lifting everyday almost. so you think i should just forget about bf for now and just worry bout it in the season.(even though i might want to go down a bit for the ladies ;) jk

so what oyu think
 
the cardio and sprints and enough training and lifting weights you wont be fat. especially if you did 30 minites or more of sprints every morning, you would not be fat. im not saying over night but a few weeks doing back to back sprints with 30 seconds rest perset everymorning and by eating lots of food to keep metabolizm high to build muscle and lift weights you will have more muscle and be leaner in just a few weeks. and in a few more months you will have gainined even more muscle and got even a little bit leaner an so on. but for a quick fix, if i wanted to get cut up in a week i would go on a low fat low carb and 1g per pound of bodyweight protien diet for a week you will notice alot of weight and water losss really quick lets say if you wanted to go to the beach but dont plan on eating that way year round.
 
nclifter6feet6- I have seen your pics and you are a ripped up mofo. Congrats on the progress bro. I am currently cutting and the way I do it is mostly through diet. And I like you feel tired and hate not eating "good stuff" during the day. I am so fucking sick of tuna and chicken and protein bars I could puke. I lift three days per week and have been doing cardio on off days. I have dropped from 195lbs(14%BF) down to 184lbs(12%BF). I tried the sprints, I was doing 8X100meter sprints resting(slow walk)in between each sprint for about 1min 30sec. I had two problems that you may be able to help me with. Number one, it was nearly impossible for me to sprint on an empty stomach because after the first two sprints it was like I was dead and had no energy. I tried them in the after noon after I had eaten a few meals to see if I was just out of shape but I found it was just the fact that I had no food(carbs) to fuel me. Also, my hamstrings and shins got so damn sore that it took like three or four days to heal. How do you avoid these problems of soreness? Thanks in advance. OH yea and if you dont mind tell me what your sprint routine was like, distance of sprints rest period and number of sprints per session.
 
the sorness is just like when you got sore as hell the first time you lifted weights or the first time you did squats. your body will adapt give it time. i do sprints even when im sore. now i dont get sore from sprints my body has adapted to them everyday. work on keeping your knees high when running and kicking back with your hamstrings. if you cant do sprints first thing in the morning just do them after you lift weights . what i do sometimes eat a big carb meal before i go lift for and hour and a half then i go and do sprints after i lift, this way my stomach has time to digest the carbs while lifting and i wont feel loaded down. if you eat lots of carbs this will also help you deal with the sorness and help your body adapt a hell of alot quicker. you will notice a big change in the development of the middle upper quad muscle the V in the middle of your quad gets alot bigger and your hammies blow up too and also your obliques and upper abs get hell of a workout. right now i do about 20-25 100 yard sprints with 30seconds-1minite rests in between sets. work on keeping knees high and taking big strides. your squat will also increase doing sprints. take alot of fruictose or like honey before you go lift this way by the time your done lifting the fruictose will be digested in time for your sprints which will give you alot of energy for sprints. dont worry about calories
 
Last edited:
NC-
I think this is all good advice. Too many people fuck up on their diets or can't stick with them and then quit. It's also easier on the mind not to have to worry about calories and such. Naturally, some people still won't be able to eat icecream and pizza if they're trying to lose fat, but keeping the diet fairly clean will have good benefits. And, doing sprints, as opposed to doing low intensity cardio sessions, helps build up your legs and stabilizers. Plus, you won't burn muscle. Sprinters, football players, etc. are an example. Good advice.
 
http://www.testosterone.net/articles/193app.html

Q: I train early in the morning, soon after waking up. I know this isn't ideal, but it's truly the only time I have. What can I do diet-wise to maximize my efforts? What should I eat before training, if anything? What should I consume during training? After? When should I eat my first solid meal? How many times should I chew it? Help!

A: Let's put things into their proper perspective. The most important thing is that you're getting up and draggin' your glutes to the gym. Yes, my focus is nutrition, but in terms of a trainee's hierarchy of needs, find your way to the gym first and then worry about nutrition. After all, slightly sub-optimal training and nutrition is better than no training and piss poor nutrition. So keep up the good work.

Now, to take it the next step and optimize your personal situation, let's consider the nutritional needs you have when training in the AM. Since it's probably been about eight hours since you've last eaten, your liver is probably somewhat depleted of its glycogen (stored glucose). The liver giving up its glycogen in the form of glucose is one of the only ways for the body to maintain an adequate concentration of glucose in your blood, especially overnight. Without adequate blood glucose, not only will your workout suffer, that little thing you call living and breathing will also suffer.

Since there's no dietary glucose coming into the blood while you sleep, the liver must deplete itself in an attempt to supply this blood glucose. But in the morning, even with the liver's efforts, blood glucose is probably lower than it needs to be for optimal functioning, especially in the gym. So the morning is the time that one should begin to normalize blood glucose and replenish the liver glycogen with food. Although the main focus at this time should be the carbohydrate situation in the body, understand that blood amino acid content is low in the morning as well and this isn't the ideal scenario to "get your bulk on."

Since waking up and beginning your day will require significantly more calories than sleeping, and your body is already running on stored energy, the body must begin to rely even more on stored calories to function. Those calories will come from fats, carbohydrates, and protein. However, assuming you did eat within the last eight hours or so, you're not necessarily "catabolic" in terms of muscle mass (when you're doing normal morning things).

What you're simply doing is breaking down stored glucose in the liver to manage blood glucose, stored glucose in the muscle to provide for muscle contraction, and stored fat within the muscle and from adipose tissue to also provide for energy needs. Ultimately, if this "fasting" situation persists, muscle loss begins. But getting up, draining the plumbing, brushing the teeth, and waxing the moustache won't make you catabolic.

However, head to the gym and start exercising with this physiological situation and things take a turn for the worse. Since weight training uses predominantly glucose for energy, and your blood glucose and muscle and liver glycogen stores are low, your training intensity won't be statistically different from zero unless you provide some carbohydrate. In addition, even this small amount of stress on the muscles will begin to tax the protein reserves. Without adequate amino acids in the blood, say goodbye to your dreams of building those peptide chains you call muscles.

So in the end, training after an overnight fast is a mistake because strength and intensity will be lower than they should be and your efforts in the gym will slowly eat away at the muscle. So how can you remedy this situation and ensure optimum intake? Well, as I've written before:

1) Weight Trainers: Eat a protein and fat meal about two hours before training. This will provide the body with adequate calories and spare muscle glycogen for the exercise effort to come.

Endurance and Interval Trainers: Eat a carbohydrate and protein meal about two hours before training. This will help restore liver and muscle glycogen as this type of exercise is severely glycogen depleting and you may simply run out of gas if these tanks aren't "topped off."

2) All Athletes: Drink 1/2 - 1 serving of a fast-digesting protein and carbohydrate drink like Biotest Surge during training to spare muscle protein, force a positive protein balance, and to maintain blood glucose.

3) All Athletes: Drink 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge immediately after training to promote recovery.

4) Eat a solid food meal that's moderate to high in carbohydrate and protein with little fat about an hour or two after training. This will help promote recovery and enhance glycogen resynthesis for your next workout.

But, with your morning workouts, that doesn't work for you, does it? Well, for all those reading this who can eat two hours before training, use the above schedule. But for you guys rushing off to the gym as soon as the sun pops up (or earlier), here's what you need to do.

1) Regardless of your exercise, begin drinking a specially concocted beverage within ten minutes of beginning your workout (in the car if necessary). This beverage should contain 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge and an additional serving of Gatorade or other simple carbohydrate powder (an additional 33 to 40 grams of carbohydrate above that already in Surge). This will provide adequate blood glucose and help accelerate glycogen synthesis in the liver and muscle.

2) Drink 1/2 - 1 serving of a fast digesting protein and carb drink like Biotest Surge immediately after training.

3) Eat a solid food meal that's moderate to high in carbohydrate with little fat in it, about one to two hours after training.

This program, while not as complete as the first, will yield comparable results in terms of muscle mass gain. The failure to replenish glycogen completely after the overnight fast may cause your workout intensity to suffer a bit (if you're doing high intensity anaerobic interval training or aerobic training), but it won't be terribly detrimental to a normal weight trainer.
 
i prefer to get my advice from college athletes, and my own personal experience. you make everything too complicated coolcolj, i know you have good intentions but i think u regurgitate too many things you read on the web. i dont think you have enough personal experience in diet and weight training. ive been in the game a while about 8 years now even though im still young ive been in the game a long time, and i feel that i am pretty on point with what i say. you say sprints in the morning is a bad idea then why do all these athletes and weightlifters i know doing sprints on the streets and hitting stairs in the stadiums first thing in the morning. they have the body to prove what works, and so do i. and a diet does not need to be all complicated and have meals at percise times or percise quanities. most of these guys just make shure they get in enough protien 1 gram per pound of bodyweight. theres really no need to keep perfect tract on carbs and fats just eat what you want, but somewhat healthy you know..but do your sprints and training. you say that your in too much of a catabolic state upon wakening, i mean geez bro how much muscle can u loose from being asleep none, thats where we put on muscle when we sleep.
 
ill admit sprints are a bitch first thing in the morning. even my buddy that deads 600 plus with just a belt(drug free) just some days does sprints in the morning and sometimes after he works out. it really doesnt matter that much when you do them but if you do them or not.
 
what ive explained in my post is more long term, about diet and training and cardio. you will loose fat and gain muscle, but if your just looking for a quick fix for the beach just drop the hell out of some calories but only plan on staying lean for a little while because lowering food intake just lowers metabolizm, and ive been there done that. i would rather do the long term diet cardio and training that i posted, this way you can stay about 7 percent bodyfat year round training like this. lets say you eat 3500 calories a day your body will eventually grow into the amount your eating if you know what i mean. eventually it will take 3500 calories or whatever to maintain that muscle mass that you have. but you MUST do the cardio to tap into that fat because you may put on some fat at first, if you eat way over maintance calories or jump the gun on high calories. after a few months you will be a lean and big speed machine.
 
I have to agree with you!

I have been training for 8-9 years and was happy with my results untill the last 2 years when I decided to watch what I eat keeping calories low and always trying a new diet becuase its the rave of the day.

I agree with everything you said in your first post about lowering calories too much is hazardous to our muscles.

I also say eat what you want and do your cardio and training. Your body will take care of the rest! Unless you are training for a contest then maybe you have to get specific but not for your average guy who wants to be in good shape.

But as always keep in mind this does not mean eating crap. Just eat many times good whole foods...
 
nclifter6feet6 said:
what ive explained in my post is more long term, about diet and training and cardio. you will loose fat and gain muscle, but if your just looking for a quick fix for the beach just drop the hell out of some calories but only plan on staying lean for a little while because lowering food intake just lowers metabolizm, and ive been there done that. i would rather do the long term diet cardio and training that i posted, this way you can stay about 7 percent bodyfat year round training like this. lets say you eat 3500 calories a day your body will eventually grow into the amount your eating if you know what i mean. eventually it will take 3500 calories or whatever to maintain that muscle mass that you have. but you MUST do the cardio to tap into that fat because you may put on some fat at first, if you eat way over maintance calories or jump the gun on high calories. after a few months you will be a lean and big speed machine.
Click to expand...
That is beautiful.:)
I totally agree. That is the best long-term solution I can think of.
 
thanks plorn

i must add that training around the 2-3 rep range is best for me. but some not many people do such a low rep rang, alls im saying is just give it a shot, its gotten me thick especially the arms. think about it your using alot more force training low reps then doing 8-10 reps when u do high reps your not really maxing out your just pacing each rep till you burn out
 
I agree again!

Low reps equals higher tension, its perfect for getting hard!

Higher reps just tire me out.
 
MohawkMuscle said:
I agree again!

Low reps equals higher tension, its perfect for getting hard!

Higher reps just tire me out.
Click to expand...
There is no "right" or "wrong", but I think there is a very big difference between 3 reps and 5-6 reps. The former uses mostly stored muscle atp and the latter uses more of a combination of stored atp and muscle glycogen.
 
Some good info on this post, I hope that I can to the point of dragging my ass out of the bed five days a week and sprinting. I really dont know how many days per week to sprint, or how many sprints to start at/work up to, any ideas??? I only lift three days per week because thats what seems to work best for me to gain size and strength so what should I do the other two nights during the week when Im not lifting, that is if I sprint every morning and all. If I decide to do this my routine will be like this:
Mon: AM-sprints PM-Chest/shoulders/triceps
Tue: AM-sprints PM-???
Wed:AM-sprints PM-Back/Biceps
Thu: AM-sprints PM-???
Fri: AM-sprints PM-Legs

I would also be doing abs twice a week. Do you guys think this would be ok for what you were talking about for long term keeping fat off? I wouldnt be doing shit on the weekends LOL.
 
try this
when u sprint just rest 30 sec to a minite per set. instead of timing how long your how sprint session is gonna be just do 20 100 meter sprints everymorning switch it up and do 200 meter sprints if u can handle it

mon am 20 minite-sprints pm chest sholders tris squats
tue am 20 minite sprints pm deadlift hamstrings back traps bis abs
wed am 20 minite sprints pm chest sholders tris squats
thu am 20 minite sprints pm deadlift hamstrings back traps bis abs
fri anytime of the day or am do 45-1 hours worth of sprinting

take the weekend off eat tons of food

i would prefer to hit the muscle 3 times in a week but i think 2 will do
 
Last edited:
Well bro I appreciate the advice but there are a few problems I have with your routine. Number one, I have never been successful with working a muscle more than once per week. My body just gets over trained not matter what my nutrition is like. Once a week is what works best for me bar none. Also, I can no longer squat nor deadlift. Well let me rephrase that, I will not ever squat or deadlift ever again because of a back injury I suffered this year. It is just not worth it to me to ever have that pain again, and plus bad backs and my family tree go hand in hand so Im trying to take care of mine. I guess I will figure something out.
 
sooo lets say i am beginning a bulking cycle in order to gain 15 pounds. using this sprinting method, i would still eat in a "bulking" fashion (err... a clean bulking fashion...) with about 500 a day over maintanence, but just do 20 minutes worth of sprints mon-fri after waking before breakfast? This would still help me to pack on muscle... even though my AMR is greater than my caloric intake? i'm just trying to grasp what you are telling me better... i mean, if i can avoid the fat of a bulking cycle this SUMMER, i would gladly take it. then again i want to get stronger and gain muscle during a time period in which i have access to excellent food and lots of time. ur strategy seems to kill two birds with one stone. i'm skeptical, but all here seem to be in concurence with you. you def. have the experience... please try to clarify this a bit more. thanks a ton!
 
Catabolic is like taking 3 steps forward and one step back

wouldn't you like to take 3 steps forward without the step back?


I have more experience then you think.
I used to compete as a bodybuilder for 3 years in my teen years you know. I have 3 trophies to prove it too! Unless you compete, its a different ball game altogether
 
Last edited:
coolcolj a bodybuilder??????cmon man ive seen your pics on here! if you were a bodybuilder what the hell happend to you man, did u quit eating and lifting? your living in a fantasy world. im sorry for coming down on you so hard but by judging by the way your pics looked on you thread you look like youve never even picked up a weight. and no i dont compete but im twice your size literally and all natural. but i still have a ways to go ive got a good 60 plus pounds of muscle i beleive i can pack on naturally. im not here to compete im here to get the big booty hoes bro :)
 
solid j - you said you never had success with training a bodypart more than one week right. but have tried training like this at low reps like around 2? when u first start hitting a muscle more than 1 or 2 times a week your body will adjust. in the BEGINNING you may sometimes end up training a bodypart when its already sore and thats fine in my opionion. but i really do think just once a week is definitly NOT ENOUGH. shoot for hitting a muscle TWO times bro keep reps about 2 or 3 and sets per muscle group about 5. for all the skeptics im not saying my way is the only way.

heres what i did today

deadlifts 4sets of 2-3
bentrow 5 sets of 3
barbell shrugs 4 sets of 3
rear delt flys 4 sets of 3
latpulls 5 sets of 2-3
curls 5 sets of 2-3

lil mikey dont worry about cals just eat tons of carbs and eat fats too keep protien at 1 gram per pound of bodyweight eat as much as u like. also read what plornlive quoted on what i said about the diet part. your body will eventually adjust or grow into the amount of calories your eating. lets say you start out with 3500 calories over time of lifting and sprinting it will take time but eventually "grow into" that 3500 calories per day just to maintain your muscle mass. tons of athletes train like this. athletes eat big you will NEVER see an athlete goin on a ckd or ketogenic diet. an athletes goal is to get more muscular and leaner at the same time. and sprinting is really the only way you can get your heart rate up enough to acomplish this
 
great post nclifter6feet6

just a question.. im hoping to lose 5% bodyfat asap so im doing a low carb diet (so im not getting as nearly as much calories as i was when bulking)... if after i lose this 5% and then go into the way your dieting would i pack on a lot of fat straight away? becos i would be raising my calories straight away after my body being use to a lot less?

thanks
 
ok you say your dieting to loose 5 percent bodyfat as soon as possible....im assuming you are doing this for a beach trip or a date or something. remember you are lowering your metabolizm when you diet ok you will loose water weight also and fat and some muscle because metabolizm is lowerd ok

lets say hypothetically you were 200 10percent bodyfat. ok after you dieted you probably ended up at 180 at 5 percent bodyfat. you loose fat and muscle when u diet, so you probably lost 10 pounds of fat and 10 pounds of muscle ok. ok now at 180 pounds at 5 percent your metabolizm is lowed cause you weigh less BUT ALSO what now has made your metabolizm even lower your body has gottin used to eating such low calories. so now your body would EASILY slap on fat right away if u ate just NORMALLY again. im not even talking about bulking im saying that eating just a normal calorie range you will put back on fat until your metabolizm raises back into normal range. i do not know how long this takes.

remember this is a long term diet. this is a diet you grow into! something that takes time look at it this way if you want to count calories

(these numbers are just off the top of my head to help you get the concept of the diet)

ok say you are 200 pounds at 20 percent body fat and you eat 2500 calories per day just to maintain that weight. ok lets say you start this routine. lets say you wanto start eating 3000 calories and do the sprints and do the weight training. lets say each day doing the cardio you burn an ounce of pure fat. and each week you put on a pound of muscle untill you CANT put on any more muscle BECAUSE NOW your body needs 3000 calories just to maintain your new weight. lets estimate its been 10 weeks you are now 210 with about 16 percent bodyfat. rember your burning more fat now even without the cardio because you have put on more muscle. and the cardio is the key cause your always knocking off fat with cardio.

ok so now you seem to be stuck in you tenth week your not gaining any more muscle BUT remember you are loosing fat every day because your are doing cardio. your loosing fat little by little with the sprints. so if your happy at at 17 percent bodyfat hey why not go up in calories. but if you think thats too fat just keep your calories the same at 3000 per day and let the sprinting every morning melt off the fat day by day. i dont think i couldve explained it any better
 
Yea nclifter I have trained low reps, I have been powerlifting for a long time and thats how we train most of the time, reps of 5's, 3's, 2's, and some singles. I actually train everything twice a week but its not like what you are talking about. For example lets say I do bench press on Monday, well on Thursday I would do something that mimics the bench press in order to strengthen it more. For example on Thursday I may do closegrip bench press, closegrip incline press, bench press of off boards, floor press, dumbell bench press, etc. with the eception of a few movements that I may cycle in there Im not really hitting my chest again on Thursday because Im either doing only a partial movement to work on my top end/lockout strength or Im doing a closegrip exercise to strengthen my triceps. See so I kinda do work things twice a week but not the same exercise. Im not being a pussy believe me, I overtrain so easily its unreal, no matter how much protein I eat or carbs or fat. Its just the way my body is. But at least I know what works for me I guess. I have benched 365lbs, squated 455lbs, and deadlifted over 500 at a bodyweight of 165 so its not like my routine sucks. I just cant compete in full powerlifting meets anymore so all Im trying to do is lose this little bit of fat I put on when I was training to go up into a different weight class and keep it off. Thanks for all the advice NC.
 
THANKS
i actually got a very high metabolism.. so if after only a month of cutting.. do you think that would alter my metabolism a lot? so it wouldnt be high again
 
Any time you diet, your metabolism will drop after a few days. That's your body trying to keep you alive. Sucks; too bad you can't fight your genetics. Even with a fast metabolism it will drop some, but it will probably return to normal a little quicker.
 
I said as a Teenager. I quit Bodybuilding at 20 years old. I'm 31 now - just coming back from a long layoff. I haven't lifted for at least 6 years before my return. I did lift for 3 months when I was 25. Remeber I weighed 210lbs at 20+% bodyfat 6 months ago... now down to 182 at 9-11%. Those pics were taken 1 month ago, I'm a lot bigger, stronger and leaner now, remeber I have muscle memory to help to sling shot my gains. I've been as heavy as 205lbs at my current bodyfat percentage in my prime. Lifelong natural trainer as well.

Just give me another 6 months to get back into things, but I'm not bodybuilding anymore these days. functional muscle is all I'm after, muscle for the sake of muscle is rather pointless to me now.
 
Last edited:
thanks a ton - ill try to see if i can get my lazy ass out of bed! btw i'm only 152 lbs right now about 11% bf and am 5'6"... but i powerlift so it would be sweet to keep my bf down and muscle growing because when i start to compete i will beable to kick ass in my weight class. thanks again!
 
flubberboy-you said youve been dieting a month. that most definitly will down regulate your metabolizm. im no expert but i would think to get it back to normal levels it would take maybe 1 and a half to 2 weeks im not shure im just guesstimating.

the sprints will DEFINITLY increase your squat and deadlift. im not shure about a half squat because i only train the full squat. the sprints really hit the hams and the upper middle quad ALWAYS concentrate on your form while sprinting try to get the most out of each stride keep the knees high, im no running coach this is the best advice i can give for spriniting. i would like to hear from some sprinting experts?

solidj55- your routine sounds pretty damn good to me. this is what i do on a typical chest leg and shoulder day im thinking of alternating between dumbells one day and barbells the next.

incline bench 4 sets of 3
fullsquat 4-5 sets of 3
flat bench 4 sets of 3
military 4 sets of 2-3
side delt raises 2-3 sets of 2-3
front delt raises 2-3 sets of 2-3
peck deck machine 2-3 sets of 2-3
tricep nosebreakers 5 sets of 3
weighted abs 3 sets of 3
weighted leg lifts 3 sets of 3

people just keep in mind if you just cant do sprints first thing in the morning its ok. BUT JUST DONT DROP THE SPRINTS ALL TOGETHER, that would be a big mistake. im not much of a morning person either so some of the time i will just do maybe an extra set or to in the after noon if i wimped out and didnt want to sprint in the morning.
 
nclifter6feet6 said:
with all the dieting cardio and training ive done i beleive cardio is more important than dieting when it comes to getting big and ripped at the same time. when u eat less food your metabolizm goes down we all know this. even if you eat like 20 calories less your metabolizm is lower because your eating LESS. when you eat a shitload of food your metabolizm is higher but you are getting more calories which can make you fat unless you dont do high intesity cardio like sprints. you grow muscle much easier the higher your metabolizm (more calories). what people should do is concentrate on keeping that metabolizm high with LOTS and LOTS of food. the more food the higher metabolizm the more muscle your building. i would just keep going up and up and up on the calories eat anything you want just keep fats decent i suppose around 100 grams of fat or more(actually im not even shure if it matters that much on fat intake for muscle building the more fat the more muscle you may put on, i dont know ,but i do know its bad for arteries) and protien at one gram per pound of bodyweight. your body will always be in an anabolic state if your eating tons of cals. but the trick is everyday do high intensity cardio on an empty stomach first thing in the morning to give you an early morning boost for you metabolizm. and we all know that sprints or high intesity cardio is the best way of cardio to actually tap into your fat stores for energy this is backed by many studies. i go to the gym and there are alot of nccu athletes they are big and ripped up one of the guys here is all natural deadlifts 600 plus at a bodyweight of 165 4 percent bodyfat year round, i am not lieng the guy needs to compete. but anyways to get back on point these athletes almost always do cardio first thing in the morning on empty stomachs and eat tons of food all day. most of these guys are 200+ pounds plus all under 7-8 percent bodyfat. they tell me the same thing do cardio on empty stomach and just train no fancy training routines or diets just eat do cardio and lift.

im beginning to realize they have alot of truth in what they say. for those that think im just some jabroni running off at the mouth about cardio, im in great shape i have a pic on here. i still could stand to put on alot more size i feel there isnt really any limit to how big you can get ,its just a matter of how much food your stomach can handle everyday and if you train.i got really cut this year by extreme dieting this year i got down to about 6-7 percentbodyfat lowest ive been in a long time, i posted a pic on here of me with a nice six pack with some size, after the pic i got even more ripped but i was eating next to nothing i still kept a decent amount of mass but felt crappy and couldnt eat anything good. i had lowerd my metabolizm soo much by eating so little. but now im eating probably 3 times as many calories as apposed to when i was dieting. im gaining alot of new muscle. i eat anything i want icecream pies pizzza and alot of protien. but now i have alot more energy to do the cardio and lift and i feel alot better during the day cause im eating yummy foods, i eat as much as i can, i stuff my face everyday getting stronger everyday at the gym. i hope all this i wrote can help someone here its helped me. later
Click to expand...

nice post. This is good general advice.

Everyone's metabolism is differnt though. Some people have real hard time losing fat ( mostly endomorphs ) and need to go on a CKD to get that six pack. So everyone is differnt. I know if i eat pizza and bk , lift + cardio i will still not lose fat.

If you are competing a diet would matter much more.

I disagree that dieting lowers your metabolism. Yes in general it does, but you make it sounds worse that it actually is. If you eat every 2 hours on a ckd, the body works hard with those fats and protien. Your body works harder to break down fat than carbs. even better if you are on eca + cardio.
 
deisel3d im not shure if your totally understanding the post.
when you do ckd or keto diets you are lowering your metabolizm. this diet promotes muscle growth. ckd's are mainly for loosing wieght and dieting by LOWERING your metabolizm. this is a longterm diet geared towards muscle growth while loosing fat slowly at the same time, you really can beat that combo "growing muscle and loosing fat slowly" as apposed to "loosing fat slightly quicker and loosing muscle and setting your self up for rebound fat gain when you come off of ckd because you will have less muscle then when you started dieting.
 
another thing im not saying ckd's dont work. you can get a six pack on a ckd quicker than my diet i believe. BUT you will have less muscle .

on my diet you can get a six pack but it will take longer and you will have ALOT MORE MUSCLE because you will be continusly "bulking" year round. on this diet you will let the sprints AND the muscle you gain strip off the fat week by week. remember you burn more fat the more muscle you have.
 
I think there are 2 ways to take it. You can do it the way you do it, or you can bulk then cut, which is the way I do it. Most people say if you bulk then cut, you end up with more muscle faster than a slower growth and slower fat loss over time. Just got to use what works best for you. Either way you get great results. Some people don’t like to seem themselves gain fat, and some don't like to lose muscle. It gets to you psychologically. They would rather see consistent results over a longer time like you do, which is fine.

Guess the difference would be because i take drugs when i diet down so i have an advantage on a ckd.

Im on a ckd(only 50 carbs a day post workout) now while on deca, winny dbol t3 transdtropin & clen. i seem to be gaing size. Or maybe its just an effect because im getting more cut. It's very difficut for me to lose mucle when my body is on. my metobolism is increasing or level as i lose fat over time because my muscle mass stays, or does not decay as much.

This is not an option for the average lifter. I guess it just depends on your goals.

as for losing your results after a ckd , if you start bulking form 4% body fat after for only 8 weeks , your fat gain as you cycle your diet is less every time. For example i am 12-13% now. If i diet down to 4%( my goal ) … lose some muscle(i'm ready for it), then i bulk for 8 weeks and go to 8% or 9%, maybe less if really control it , with more muscle, then diet down again for 6 or 8 weeks to 4%, and repeat, you will increase mass over a period of time as you are building more muscle with less fat every time. This is what I do.
This is another option to staying cut and big year round
 
if you think you can get down to 4 percent and then bulk up to 8-9 percent more power too you. but you are taking drugs also so i suppose thats possible i know next to nothing on roids really. for the natural lifter if you dieted down to 4 percent(probably by an extreme calorie deficit) when you start bulking again ...., your metabolizm is sooo damn slow from that dieting and if you go into bulking from that you put on fat so damn quickly.

thats why you hear alot of people say "oh my diet was going so swell i was loosing fat every week, but then those hunger pains kicked in and i cheated for just one or two days and gained back most of my fat!". the reason this happens to the average dieter is because metabolizm has been lowerd so damn much it gets used to running on low cals , and at that when u eat normal again u put on so much fat because youve been in starvation mode for a long time. i think for the average person the bulking /cutting thing is ok but certainly not the best. but gaining muscle year round and loosing fat week by week is certaininly the best way to go. this way you are NEVER taking a step back like when you start "cutting". you are always moving foward in muscle gains and loosing fat from sprints and muscle gains. just think the 10 weeks or so you may spend cutting a year (in which you will loose muscle and fat), in turn you can stick with my longterm diet and "bulk" during those 10 weeks instead. but its really not bulking because you will be loosing fat and PUTTING ON MUSCLE like i said many other times.

eventually you stop puttin on muscle because you wont be increasing calories, BUT even though after a while you wont be able to put on muscle you can still loosing fat from sprints and KEEP your muscle. remember low intensity cardio SUCKS!
 
your metabolism is so slow after a diet that you put on muscle faster as well as fat too IF you use the right nutrients at the right time. The bottom line is you gain weight( fat or muscle) if you burn less calories than you consume a day. When i do cardio all i look at is how many cals I burn on the machine, because that’s all that matters. Calories are what it comes down to, but specifically which ones and what kinds are what makes the difference in results.

When i mean bulking i don't mean back to pizza, junk food eating whenever you want. I mean good forms of low & high GI carbs and fast and slow absorbing proteins at the right time, 6-8 meals a day... without mixing fat and carbs in the same meal etc.. This is clean bulking where you go over in calories to gain weight, but every calorie is targeted at gaining muscle and minimal fat .

If you slowly taper your calories up, slowly increasing your metabolism, after a diet with the good foods and nutrients you will gain more muscle and less fat the next time around like this. Bulking clean is very possible, you just need to be dedicated, and know how to control your food intake.

Also, don't forget muscle memory after dieting. Muscle comes back faster the second time around.
 
Good post, NC.

Where's your pic @? You seem to know your shit.

Do you run your sprints all year round?

For me, it would be pretty hard to run them in the fall/winter because of snow..

So, you suggest.. Eat a bulking diet, morning sprints, and WO 3x/week?
 
This is gonna be my diet:

7:00 -- Sprints monday-friday (20 minutes of 200m sprints? 1 minute rest???)

8:00 -- Milk, Oatmeal, 2 whole eggs, 4 Egg whites

10:00 -- Whey W/ Milk, Grape Juice, Sunflower seeds (Good fats, right?)

12:00 -- Chicken Breast, Rice, Brocolli, Milk, Banana

12:45 -- sunflower seeds

1:00 till 6:00 -- Work

6:30 -- Whey W/ grape juice
6:45 - WO
7:45 -- Whey w/ grape juice

8:45 - 2 chicken breasts, rice, brocolli, banana

11:00 -- SLEEP!

Then, i'm doing the surge routine ( http://www.surviveall.net/ten_week_size_surge_booklet.htm ) for 10 weeks, then i'll switch to a normal 4 day split...

3 x 8 for everything...

Is that good, or should I change things?

I'm a beginner.. this is my first time lifting hardcore :)

i'm 165/5'11"
 
This overall lift/sprint plan is pretty much perfect for a recreational lifter or athlete. If you don't compete, you don't need to bulk or cut. Why gain chub only to have to lose it if you just want to look good year round? Ain't no fuckin' point unless you're doin' steroids or you're a true hardgainer and that is the only way you gain any size. Most natural athletes can't gain enough muscle on a bulk diet to see any huge difference after they "cut up" to lose the chub anyway. This plan is sensible and allows you to not worry about every little thing that you eat.
 
to needhelp- here is my pic, its an old pic though i dont have any recents ones, but i am presently more cut up and have slightly more muscle than i had in the pic http://profiles.yahoo.com/weightlifter999

i serously doubt needhelp that you can do 20 200meter sprints with 1 minute rest. you will DIE if you try that. for beginners start out with 10 100 meter sprints with 30 seconds to 1 minute rests.

i try to run sprints year round but ive really been getting into sprints the past 4 months, and i will continue to do sprints from here on out. i have much more motivation to do sprints now.

you summed it up kid dynamite.
 
I love this topic, man. Why? It's sensible and every muddafucca can follow it. Everyone wants some new miracle diet or pill. This one is pretty much: work put in = outcome. Work hard get good results, no miracle diet or pill or powder needed.
 
nclifter6feet6 said:
to needhelp- here is my pic, its an old pic though i dont have any recents ones, but i am presently more cut up and have slightly more muscle than i had in the pic http://profiles.yahoo.com/weightlifter999

i serously doubt needhelp that you can do 20 200meter sprints with 1 minute rest. you will DIE if you try that. for beginners start out with 10 100 meter sprints with 30 seconds to 1 minute rests.

i try to run sprints year round but ive really been getting into sprints the past 4 months, and i will continue to do sprints from here on out. i have much more motivation to do sprints now.

you summed it up kid dynamite.
Click to expand...

Yeah, i didn't think I could either...
:)

You think my diet and routine is pretty good?

BTW, you're pretty ripped man.. :)
 
need help all i see is your diet not your routine. but when training i think its best to train at about 3 repetitions. but if you wanna do more reps thats fine too everyone is different and i get the most gains at 2-3 reps. it will take time.

by the way this is not "my diet", TONS AND TONS of athletes eat and train like this year round they dont do silly isocaloric or keto diets they just eat and train and sprints. alot of them mix it up somdays they hit the stairs on the stadiums as fast as they can some days they do 40 yard sprints with 15 seconds rest.
 
Size Surge Routine Phase One

Five Weeks

Monday
Squats* 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Knee-Ups 2x7-9
Crunches 2x12-18

Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

* Do one to two light warm-up sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

That's the first 5 weeks of my routine...
 
this is what i have been lookin for because after i do a cutting diet i tend to gain fat when trying to put on muscle, hopefully this ends the vicious cycle. im gonna pick up some glutamine to try to halt the catabolism from running.
 
FUCK IT, I am going to start doing sprints every morning. But since I seem to do horribly doing them in the morning I am going to start out doing like four sprints every morning instead of 10 or more. I will just add a sprint on every week.
 
yeah ive done it for 3 days now, 2 in the morning and once after lifting. i don't know how well it's working because i haven't been doing it for long, but i was gaining some chub on the bulk and that has seemed to stop.. though at this point i don't know for sure. i run all out for one minute, rest for 90 seconds, and do this for 20 minutes. i like the short duration of the cardio in combination with the high heart rate.
 
remember this aint a quick fix. this is a diet you grow into. first you mostlikely will add fat because your taking more calories then your body is used to. over time your body will grow into the amount of calories your taking in. college athletes train like this year round.

remember drink tons of water you will find that your a shitload stronger in the gym the more hydrated you are. ive seen studies that show people being 10 percent or more stronger in the gym when they are FULLY hydrated. try to piss clear thats usually a good sign your gettin enough water. always keep tabs on your strength. always test like your 3 rep maximum on any lift EACH time you go to the gym. every workout i always test my 3 rep max on militarys, bent rows, squat, deadlift, and incline bench
 
Back in the 90's there was a trainer/guru who trained a lot of pros down in Thousand Oaks CA (I forget his name). Anyways he was a pretty famous guy in bodybuilding circles and one of his methods to get a guy to lose BF and stay as muscular as possible was actually to have him eat above maintenance calories and to do a lot of cardio. In other words, if the bber was to create a calorie deficit of 1000cals/day, it would all come from cardio--no calorie deficit at all from dieting. Some of his clients was doing up to 90 minutes of cardio/day but believe me they were huge and ripped. His technique is physiologically sound and it apparently works, but it is impractical for most people. Shit 90 minutes of cardio is A LOT of fucking biking/running/stairs etc.
 
There is some truth to this, no doubt.

Back in the mid to late '80's it was considered best to eat a shitload of carbs. I used to eat 6 meals a day which consisted mainly of pastas, tuna sandwiches, steaks-with pasta and baked patatoes. We kept our fat intake down to almost nil.

We trained 3 days on one day off, doing a split routine of 2 bodyparts per workout. For cardio we played 2-3 hours of tennis almost daily.

At that time I was between 27-30 years old, and I was 5'10.5 inches tall, weighed 190 lbs and was totally shredded...picture a lean roast wrapped in saran-wrap. I don't know what body fat I was, but it was in single digits for sure.

The odd thing is, that we didn't eat a heck of a lot of protein, but tons of carbs.
 
COL KURTZ said:
His technique is physiologically sound and it apparently works, but it is impractical for most people. Shit 90 minutes of cardio is A LOT of fucking biking/running/stairs etc.
Click to expand...

If you didn't wanna jack ur calories too high, you could set them at a point you want to achieve that you could effectively burn off with 20-30 minutes of sprinting. then when you gain enough lean body mass so that you are at or near maintanence, just up them more. you'll probably avoid unneeded fat accumulation doing this.
 
lilmikey said:


If you didn't wanna jack ur calories too high, you could set them at a point you want to achieve that you could effectively burn off with 20-30 minutes of sprinting. then when you gain enough lean body mass so that you are at or near maintanence, just up them more. you'll probably avoid unneeded fat accumulation doing this.
Click to expand...

The rationale behind eating a lot of calories is to keep your metabolism spiked. Dieting is the best way to destroy your metabolic rate. So he never had his clients diet--just exercise, which boosts your metabolism.
 
Here's a thought:
At the beginning of my senior year of high school, I weighed 259. After 4 1/2 months of football and eating as much as possible (I was playing Off. Tackle and trying to keep my weight high), I weighed 228. I was just as strong as when I started the year, but I lost weight due to 2 a days 4 days a week, plus games and conditioning. I ate around 4500 calories a day on average, more if I could. However, my metabolism was cranked and all that running burned off weight quick.
 
Greek God_damn Greek said:
There is some truth to this, no doubt.

The odd thing is, that we didn't eat a heck of a lot of protein, but tons of carbs.
Click to expand...

If you're natural, your body can only handle so much protein. There's no point to eat 2x bodyweight, or something like that unless you're on steroids. Your body won't be able to use it for muscle, so it goes to energy and fat. A few genetic freaks might be able to, but for a recreational lifter, you don't need more than maybe 1 to 1.5g/lb of LBM.
 
Sprints are fucking Excellent.

Do em in conjuction with a proper high proten diet. Whether your bulking or cutting is irrelevant. Sprints are just fucking Excellent either way.

Peace.
 
First thing this morning I ran 2 miles and then did sprints. Should I stop the jogging and just do more sprints? I dont think I want to do intervals they suck bad.
 
Tha One CrumCake said:
Sprints are fucking Excellent.

Do em in conjuction with a proper high proten diet. Whether your bulking or cutting is irrelevant. Sprints are just fucking Excellent either way.

Peace.
Click to expand...

True, true.
 
hahahahhahahha!!!

i didn't read this whole post, so im not sure if anyone pointed it out already but anyone who says cardio is better than dieting (eating less calories) for fat loss and muscle preservation is a complete fucking moron flat out!

cardio on an empty stomach? yeah, that will get you to be one huge ripped up motherfucker!!!! lets all do cardio first thing in the morning and see how big and ripped we get.

Who was it saying you prefer to get your advice from college kids on here? LMAO!!! yeah, getting advice from college kids is alot better than listning to guys like lyle mcdonald, right.

lets all go to mcdonalds then do some cardio!!!!

this thread is the blind leading the blind as far as im concerned.
 
Lumbuss-
Way to knock something without getting all of the info. You didn't even read the whole fucking post and you drop it as shit. This is an alternative to dieting. It's not meant to drop you to 5% bf. It's a year round training program. There is no "Cut" "Bulk" involved. It's for recreational lifters and athletes.
Also, no one ever said they were going to McDonalds and by doing the cardio it would negate that. Read the whole post. Obviously you didn't, you even admitted it, so why do you completely dismiss it as shit?
Some people don't want to have to sit there and count every calorie every day. People have lives and doing this shit gets in the way. This plan summed up:
Eat relatively clean, above maintenence, and use the cardio for health. It is good for your heart, lungs, etc. The sprints also work as a safety net if you eat too many calories.
Shit, another thing, this plan is for naturals. If you juice then yeah, you should cut/bulk, but there ain't a point if you're natural and just lift w/no contests or events.
NC took some advice from college sprinters. Ever seen em? Fairly muscular guys, great conditioning, not overly huge but pretty big. I've seen it in college football players, too. Total athletes. Alot of people would rather look like that than a pro bodybuilder.
 
Kid Dynamite said:
Lumbuss-
Way to knock something without getting all of the info. You didn't even read the whole fucking post and you drop it as shit. This is an alternative to dieting. It's not meant to drop you to 5% bf. It's a year round training program. There is no "Cut" "Bulk" involved. It's for recreational lifters and athletes.
Also, no one ever said they were going to McDonalds and by doing the cardio it would negate that. Read the whole post. Obviously you didn't, you even admitted it, so why do you completely dismiss it as shit?
Some people don't want to have to sit there and count every calorie every day. People have lives and doing this shit gets in the way. This plan summed up:
Eat relatively clean, above maintenence, and use the cardio for health. It is good for your heart, lungs, etc. The sprints also work as a safety net if you eat too many calories.
Shit, another thing, this plan is for naturals. If you juice then yeah, you should cut/bulk, but there ain't a point if you're natural and just lift w/no contests or events.
NC took some advice from college sprinters. Ever seen em? Fairly muscular guys, great conditioning, not overly huge but pretty big. I've seen it in college football players, too. Total athletes. Alot of people would rather look like that than a pro bodybuilder.
Click to expand...

Right on. Solid :)
 
I just don't see why people jump to a conclusion without all the info. There would be alot less problems in the world if people didn't do that.---KD

Lil'Mikey-just wondering, are you in Chicago or a suburb? I was born in Palatine.
 
Well I've been incorperating cardio in my regimine now and I can tell you it's had great impact on my body composition while eating a surplus of calories. I just do 30min fast walking on the treadmill 4mi/hr @ 15% incline on off days and for 15-20min after training. I tell you what this has made such a diference. I still eat healthy, low GI carbs but I don't cut my carbs out early in the day I eat them whenever. Fruits and oatmeal and alot of them. I eat a ton of fat from flax oil and omega 3 fish oil caps. I have started to eat similar to the massive eating program by Jim Beradi from T-mag, but adjust it to fit my needs. I've been doing this for about 2 weeks now with excellent success. I think the Protein/no fat/carb meals and the Protein/no carb/ heathly fat meals work really well with my body. I vary these meals at specific times to better utilize the nutrients when needed.
I want to start doing sprints but I don't know where the closest track or football field is around me. I'm not sure the distance of 100meters? I think this thread is great. I'm tired of being tired, and dieting hard feeling like I'm just loosing all my muscle and the feeling of getting no where. I feel I may have found something that works
 
Iwan2bsolid2 said:
I'm not sure the distance of 100meters?
Click to expand...
I was thinking of either counting paces or riding a bike in the same gear and counting pedal rotations, once on a track and once on my street. Then I will mark the road at 100m or something.
 
If all else fails for a measurement, just sprint all out for 10 to 15 seconds, depending on how fast you are. Unless you're really slow or really fast, you should hit about 100m doing this.
 
where i'm from

kid dynamite... i am about 20 mins north of palatine and played lacrosse against Fremd highschool for 2 years.
 
Kid Dynamite said:
If all else fails for a measurement, just sprint all out for 10 to 15 seconds, depending on how fast you are. Unless you're really slow or really fast, you should hit about 100m doing this.
Click to expand...


Cool that's easy enough, thanks. I think you shall recieve Karma.
 
Kid Dynamite said:
Lumbuss-
Way to knock something without getting all of the info. You didn't even read the whole fucking post and you drop it as shit. This is an alternative to dieting. It's not meant to drop you to 5% bf. It's a year round training program. There is no "Cut" "Bulk" involved. It's for recreational lifters and athletes.
Also, no one ever said they were going to McDonalds and by doing the cardio it would negate that. Read the whole post. Obviously you didn't, you even admitted it, so why do you completely dismiss it as shit?
Some people don't want to have to sit there and count every calorie every day. People have lives and doing this shit gets in the way. This plan summed up:
Eat relatively clean, above maintenence, and use the cardio for health. It is good for your heart, lungs, etc. The sprints also work as a safety net if you eat too many calories.
Shit, another thing, this plan is for naturals. If you juice then yeah, you should cut/bulk, but there ain't a point if you're natural and just lift w/no contests or events.
NC took some advice from college sprinters. Ever seen em? Fairly muscular guys, great conditioning, not overly huge but pretty big. I've seen it in college football players, too. Total athletes. Alot of people would rather look like that than a pro bodybuilder.
Click to expand...


1. read the title of the thread.

2. Bulking barley above maint, and doing cardio wont get you shit compared to bulking, then cutting and never doing cardio.

3. I have a life, i do count every calorie. It takes less total time to count calories then to do cardio.

4. Wheather your natural or not, it is best to bulk, then cut. That doesn't mean become a fat ass then cut, it means you add mass by overeating, then you undereat and lose fat while trying to preserve muscle.

-lumbuss
 
the past couple weeks my lifts have all gone up about 10-15 pounds this hasnt happend in a while. but i changed something in my diet. before i estimate i was getting about 500 carbs and 70 fats and about 220 grams of protien. most of my carbs came from toast and bagels. but i added something to my diet that has made my strenght go crazy it seems. i added canola oil to my toast and bagels for extra flavor on top of the jelly. im getting about 180-200 grams of fat coming mainly from canola oil and the rest coming from natural peanutbutter. i am putting on fat but the increase in lifts are definitly worth it.

the advice i got were not only from sprinters but alot of football players in my area i lift with at the gym. i know how they train and eat. even the ones that juice do the same regimin of the am cardio, they train pretty much the same as the ones that are natural.

to lumbuss- you wont see any athlete bulking and cutting. maybe slightly lowering or slightly raising calories but no drastic diet changes like the "bulking"/"cutting" thing that is so popular. these guys stay lean and big year round and keep getting bigger year after year. and lets not forget how healthy for your cardio vascular system cardio is. id rather eventually work my body up to the point where i stay big and cut year round instead of constantly taking steps back by dieting and muscle loss. sprinting is totally NOT CATABOLIC it realeases growth hormone and burns fat and BUILDS the hell out of your hamstrings, now how can you say sprints are catabolic, maybe you have never tried them. for anyone who has done sprints they will tell you i really devolps hamstrings and obliques and calves
 
nclifter6feet6 said:
the past couple weeks my lifts have all gone up about 10-15 pounds this hasnt happend in a while. but i changed something in my diet. before i estimate i was getting about 500 carbs and 70 fats and about 220 grams of protien. most of my carbs came from toast and bagels. but i added something to my diet that has made my strenght go crazy it seems. i added canola oil to my toast and bagels for extra flavor on top of the jelly. im getting about 180-200 grams of fat coming mainly from canola oil and the rest coming from natural peanutbutter. i am putting on fat but the increase in lifts are definitly worth it.

the advice i got were not only from sprinters but alot of football players in my area i lift with at the gym. i know how they train and eat. even the ones that juice do the same regimin of the am cardio, they train pretty much the same as the ones that are natural.

to lumbuss- you wont see any athlete bulking and cutting. maybe slightly lowering or slightly raising calories but no drastic diet changes like the "bulking"/"cutting" thing that is so popular. these guys stay lean and big year round and keep getting bigger year after year. and lets not forget how healthy for your cardio vascular system cardio is. id rather eventually work my body up to the point where i stay big and cut year round instead of constantly taking steps back by dieting and muscle loss. sprinting is totally NOT CATABOLIC it realeases growth hormone and burns fat and BUILDS the hell out of your hamstrings, now how can you say sprints are catabolic, maybe you have never tried them. for anyone who has done sprints they will tell you i really devolps hamstrings and obliques and calves
Click to expand...

I dont mean becoming a fat slob by bulking. What i am doing right now is trying to get down to about 8%. I dont use roids. Then i will bulk up to about 12-13%, then cut again. I dont advocate anyone becoming out of shape or a fat ass. Eating at or near maitence and trying to gain muscle while losing fat isn't the best option for a bodybuilder. The optimal hormonal situation for adding mass means that you must overeat. The optimal hormonial situation for cutting fat is to under eat, and use refeeds assuming your lean (leptin). I wouldn't try to add mass, while simutaneousley losing fat, over the course of a year (or a long period of time you will get better results by bulking and cutting. It that simple. Any theory that dismisses the importance of diet will lead to not geting maximal gains. Diet is one of, if not the biggest factor, in both hypertrophy and lyposis. Cardio is great for health, but for a bodybulider it has no advantages over lowering caloric intake, it actually has disadvantages. As far as hamstrings, i will do sldl's every day over sprints. I dont mean to criticize your method, but as far as i know, and as far as science indicates you will fall well short in achieving a great physique using your methods, than the ones i have suggested.

Counting calories is very important. No one can logically downplay the importance of counting calories when bulking and cutting. Macronutrient breakdown isn't as important, get your protien, efa's....eat whatever you want but you must count calories as far as im concerned. A good diet will kick cardios ass anyday in fat loss. Working out then sitting on your ass is better than working out and doing cardio when bulking.
 
you said you" wouldnt try to add mass while loosing fat." well guess what happens when you add mass ...you loose fat
 
yeah, okay. and the process by which fat turns to muscle is?????????????????????????????????????????
 
Did sprints this morning for the first time, was fun. I haven't ran in years let alone think about doing sprints. I'm tired of fucking cardio machine inside the gym and it was nice to be outside...working on the tan at the same time. I don't think I did 100meter sprints though, but I did like Kid dynamite suggested...and just went all out for 10-15sec. I didn't count how many I did- just did them for 20 min, but I'm sure I did at least 20 sprints. Is this good enough to tap fat stores? My hammies and calves were getting pumped.

Nice thread NCLfTR6ft6...
 
I'm just coming off of winning my contests and I have incorportate HIT cardio 3 days a week on my off days and following the day 1 push day 2 legs and day 3 pull method trying to be in gym no longer then and 1.5 hour at at time. Currently why other people are blowing up and geting fat from their contest. My body weight only went up about 15 lbs but body fat is holding under 5%. I don;t belive in eating 4-5,000 calories to grow but rather prefer nutririent density vs quanity. Currently i'm at 3500 caloires flucutuating caloric intake every day according to taking more on the training days and just cutting the post work out meal on non training days so this way it keeps my body guessing. ratios are averaging about 45 -50% protein 20-25% carbs with 25%-30% fat intake i will hold this caloric intake for another 4-5 weeks and then for 2 weeks i will just cut the post workouit drink completely and add another session of HIT cardio.
So i may gain may be 7 lbs in the 4-5 weeks then a may lose 1-2 for hardening, but over 12 months this should add a good 12-15 lbs of lean muscle mass while staying under 6 % bf. leaner you are easier it see what you are gaining. and if you think I'm gaining fat you are al mistaken. My waist has stayed the same and biceps are gaining this is the gauge that I use to see what i'm gaining and i will not use mirror. Theory which is implied is nutrient timming meaning slow fast and medium releasing proteins and optimizing protein intake is the key !! If you want shoot me a pm and I will explain
HIT cardio rules
30 seconds sprint 90 second rest after 5 minutes warm up 15-20 miniutes of all out effort 5 minute cool down

noticing legs are starting to fill out from this type of cardio and staying very very lean as well.

after the 2 weeks of caloire decrease I will up caloires by 10% for the next gaining phase

John berardi is my old training partner and i learned alot of this from him years ago, but now he was the back up to prove his theory. Goto www. johnberrardi.com and type in high intensity cardio and there is an articlel in there to explain every thing.

cardio just has to be done !!
morning is best but with HIT you still get after burn if you perform it later on in the day time. HIT cardio not suggestable on keto diet !


Good luck hard asnails
 
cardio does not have to be done.

back to the sprinters thing, because sprinters have big legs does this mean we should listen to them? I think the reason sprinters have big legs is because they lift and diet, those sprints dont magically give you big legs there champ.

the sprinters have big muscles in their legs so they can run faster, not the other way around. it isn't the sprints making their legs big. long distance runners are skinny, and they run alot, so why dont they have big legs too?
 
it isn't the sprints making their legs big. long distance runners are skinny, and they run alot, so why dont they have big legs too?
Click to expand...
lumbuss

you are wrong again. you obviously never tried sprints. the build the hell out of your hammies which are about 70 percent of your total leg mass i believe. they also build the middle quad and hip flexors. long distance runners dont go all out like sprinters. sprinting is closer to anaroebic than aerobic excersise. long distance running is not all out its just pacing. with sprinting you are putting as much force as you can into each stride, every stride your putting a 100 percent effort each stride is max effort. long distance running each stride is probably closer to 10-20 percent effort if you know what i mean
 
nclifter6feet6 said:
lumbuss

you are wrong again. you obviously never tried sprints. the build the hell out of your hammies which are about 70 percent of your total leg mass i believe. they also build the middle quad and hip flexors. long distance runners dont go all out like sprinters. sprinting is closer to anaroebic than aerobic excersise. long distance running is not all out its just pacing. with sprinting you are putting as much force as you can into each stride, every stride your putting a 100 percent effort each stride is max effort. long distance running each stride is probably closer to 10-20 percent effort if you know what i mean
Click to expand...

i think the reason that sprinters are bigger than long distance runners is because long distance running causes cortisol to be released, a very catabolic hormone. the long distance runners muscle protiens are broken down into glucose and glycogen so they will have a fuel to continue running at the same pace, and they wont fatigue. obviousley we disagree, i dont see how sprtints can build the hamstrings better than sldls. if sldls arent enough i would just do more sets, or leg curls. they may improve speed etc. but i dont see how they build muscle as well as resistance training.
 
im not really saying its better than sldl. but i know it works alot better than leg curls, thats for damn shure. just try it out man
 
hardasnails, that beradi link isn't working for some reason. I think this guy is very informative. I'm going to PM you about HIT cardio.
 
Lumbuss-
Sprints do build up your legs. I don't feel like getting into it, but you could check out the training section of elite, pretty much everything is explained over there. I think you're right about the marathon runners and cortisol; plus, the type of running they do lowers test levels. They don't use their muscles to explode forward at high speeds... well, that's obvious. Anyway, if you want to build up your legs, SLDeads are of course great. Again, basically what this argument goes down to is the fact that you can incorporate sprinting into a routine to keep bf levels in check, plus, sprinting is not catabolic, so you can keep gains up in the gym. I've seen it in real life for the last seven years. If you're still skeptical about sprinting and such, that's fine. Everyone can agree to disagree.
 
fuck, got outta bed this morning and my calves almost exploded when I took a couple steps. I think I over did it. My fucking calves are so sore, a combination of training them the day before doing sprints, and then doing sprints, and then walking on a Treadmill on a 15% incline. I couldn't even think about doing sprints again this morning, so hopefully they'll be ready to go again tommorrow morning.
 
and you can mow down annoying children cheerfully playing in the street!

actually biking would be easier on the joints and might be a cool way to change it up, but, i don't know if they could substitute for sprints
 
fuck my calves are so sore!!! I think I way over did it...haha. I don't think I'm going to be able to do them tommorow. It hurts to walk.
 
here is the link for johns www.johnberardi.com/articles/training/gettinginshape.htm
right now i'm at under 5% and getting stronger by the day and holding same conditoining. did 205lbs on bar bell curls for 6 reps. NO DRUGS !!

here is what i suggest
do HIT on off days mix up sprints and using bike. I prefer to do them later at night becuase of calorires are presently for recovery and if you are lean you are going to sacrfice muscle mass on first thing in the morning unless you take some BCAAS in before and after your done and eat with in 30 minutes after this. !!

on weight days just do light 15-20 minutes cardio post work out if you want to kind of even things out or do longer bouts of cardio in the morning .Bascailly say ing mix it up

I believe post work out is for muscle recover and if you trained hard and intensive enough no need to cardio becuase its going to deplete from your muscle recovery !!1
 
sprints and soreness

two points i think are important

#1 - you gotta stretch. i had a achilles injury for a year. that's with physical therapy 2-3 times a week. stretch the front of your calf. sounds whack but if you don't the strength of your calf will over compensate for the weak front of your leg. especially all you guys with huge calve development. do deep calf stretches off a ledge or sidewalk. then sit down and pull your toes towards you loosening your calves. you'll feel it on the front of your leg.

#2 - you gotta have the right shoe. go to runnersworld.com and check out the fitting guide. if you're doing any running, especially sprints in a b'ball or x-training shoe, you are gonna get hurt. it's just a matter of time. this is what led to my achilles injury. lured by a shoe on sale. wrong shoe = achilles tear or calf tear or blown knee. friend of mine tore his achilles. he's learning how to walk again.

if you don't think sprints work, go to any US armed forces training post for a basic training experience and watch us do pt. for the most part you'll see folks who can run for days. especially the rangers, seals, force recon guys. especially a combat arms post. nothing but guys who eat whatever they want and are shredded. i went to basic at 199 and came out at 179. no idea what my bf was but people didn't recognize me when i went home. other guys like me got shredded. hope this helps you guys with sore legs....
 
He also said he was 5 weeks clean...
But WHO'S paying attention anyway.
 
Last edited:
usually when someone posts they curl 205 for 6 reps with no drugs i assume they are all natural. lol 5 weeks clean and oh what about 30 weeks on drugs?
 
HAHA, YUP!

One ProBodybuilder I once knew was like Im natural today, juicing tomorow, Natural the day after..


I guess one shot EOD day...Makes him natural on non juicing days...

Now I understand how pros can say they are natural! They ask them those Q's when they did not take a shot!
 
I know i'm not totally drug free. NEither are most of your natural bodybuilders, just staying a statement that I have been clean for about 3-months and my gains have been holding good and getting stronger, All I'm trying to say is it is possible to make good gains while your on your down time. Any body wishing to train with me is more then welcome. AS I said before its not the drugs that make the bodybuilder, but hard work, consistency, and knowing about nutritiion proper training and rest. I'm not a mister know it like half of you people imply on being experts. I will admit there is a good hand fu of people that do have speciality in certain areas, but I always try to keep an open mind about every thing one hear.
 
cool,,, I think we were just playing with ya...


I find after a cycle I still sat y strong for a while, then I seem to just go back to normal.
 
all I know is my calves are still sore. I took yesterday off completely cause I could barely walk. I way over did it- I guess I got too excited.

Hardasnails- thanks for the post on stretching and running shoes...I will remember to stretch real good next time. I did a little after but should have probably taken more time with it. I will look into some good running shoes too. My addias are pretty old- since I haven't ran in years.
 
You must log in or register to reply here.

Similar threads

B
weight loss trying to loose
Replies
9
Views
302
SteveMobsterG
SteveMobsterG
nathanblifts
Approved Log Road to the Bodybuilding Stage - Cycle Journal
2
Replies
117
Views
6K
nathanblifts
nathanblifts
R
tirzepatide not doing much yet
Replies
10
Views
710
s.gentz
s.gentz
W
using gw + sr for endurance/fat loss benefits
Replies
17
Views
2K
25homes
25homes
D
My pre-First Cycle Log
Replies
13
Views
1K
25homes
25homes
Top Bottom