Please Scroll Down to See Forums Below ok i weigh about 225 pounds right now for me to gain mass is very easy. I have been big my hole life and this is my question. SUmmer is about thrre months away for me im 19. I want ot get a little bigger im about 6 foot tall with about 9 -10 % body fat aatt most. I want to to know if i should train heavy and then start to cut. OR train to cut up and then go heavy. WHich one should i start. Oh yeah i have a great diet right now so it won't be hard for me to do neighther... please help
IF your massive i have a question?
- Thread starter p-onyx
- Start date
You must look at your short and long term goals. if you short term goals hinder your long term goals...you need to re-define one of them.
When I was 200lbs:
Long term goal to be huge
Short term goal to bulk to be huge
If my short term goal would have been to cut...it would not have gotten me any closer to my long term goal...only would have procrastinated it.
B True
When I was 200lbs:
Long term goal to be huge
Short term goal to bulk to be huge
If my short term goal would have been to cut...it would not have gotten me any closer to my long term goal...only would have procrastinated it.
B True
train heavy then cut. you will be bigger and leaner by the time you cut up. what i would do is lift heavy....take lots of protein at least 2grms per pound, high fat(flaxseed oil) and not too much carbs. around 100 grams a day. or less. thats what i do and it always works for me..that way i drop bodyfat and put on lean muscle. you can throw in cardio 3 times a week early morning on empty stomach. im 3 months you can do miracles to your body.
define your high and low reps...
high= 10, 20?
If your high is around 10, then I would say bump that up to fifteen, and do more sets of each exercise also.
5 sets of 15 will definitly blast your muscles if your not used to it, and it will put them in to shock and cause growth, but you may also reap the benefits of cutting up.
I say increase the reps and sets and cut down your rest time. If your diet is really good, you should gain some muscle and look leaner. I wouldn't recommend doing this type of program for more than 8 weeks but I think it may be a good change, depending on what your doing now..
high= 10, 20?
If your high is around 10, then I would say bump that up to fifteen, and do more sets of each exercise also.
5 sets of 15 will definitly blast your muscles if your not used to it, and it will put them in to shock and cause growth, but you may also reap the benefits of cutting up.
I say increase the reps and sets and cut down your rest time. If your diet is really good, you should gain some muscle and look leaner. I wouldn't recommend doing this type of program for more than 8 weeks but I think it may be a good change, depending on what your doing now..
Right now i train heavy three to four sets of 10 reps depending the muscle. And two grams of protein per pound and does that stay the same when i begin to cut up or does it change and 100 grams of carbs a day that is cutiing it really low considering the fact that i own a bakery. How about wheat bread is that ok. oh yeah i also heard it good not to eat and carbs past six and take a protein shake right before u go to bed that contains no carbs and fats. Is that true
b fold the truth said:
I find myself with opposing thoughts regarding this line of thinking. Firstly, many people here are aiming to be huge. At the same time, most of these people want to be huge *and* lean.
Depending on each individuals starting point, they will place different levels of emphasis on each element of the long term goal. For me, I'm a former fatty who still struggles keeping BF%s down. For others, they might be skinny-bastards who have never been able to put on weight. Overall I would guess that people like me would like to keep their body-fat controlled, while skinny people just want to pack on mass.
The resultant dilemma is that I don't want to continuously bulk and let fat accumulate. However, lack of patience means this is quite difficult because my final goal is to be huge and I gain fat easily. This is made even worse by the fact I'm natural (being in Australia is tough - I can't get anything!).
So, what to do? Firstly, I could just suck it up and bulk like a mofo, then deal with the excess fat once I'm big and strong. Alternatively, I could use shorter bulking cycles and shorter cutting cycles mixed in between.
For me, this depends on one thing: which method will get me huge *and* lean faster? This, I don't know the answer to...
I think that it comes down to intelligent bulking. I stay about the same bodyfat% year round. Sure...for a few weeks I might get a tad bit leaner then a tad bit fatter...but on average I stay the same. Maintaining a bodyfat % of 12-14% is ideal for bulking. I can even see going slightly higher or lower temporarily.
If you want to stay lean then you will be staying in a catabolic state. Sure...you are lean...but you are hindering your goals. For those who desire to be an on-stage bodybuilder...you must look at your long term goal and if your short term goal is helping it. You must be able to look 4 years down the road and see if what you are doing now will help get you there.
If you diet 1 year into the preperation...then you have prolonged your goal.
Just look at higher education. You want to make the big bucks right out of high school. Sure, you get out of high school and can make enough money to get a nice little place, new truck (payment), and this and that...but you can only go so far on $10 an hour. On the other hand you can look at higher education as a means to an end. Sure, you don't like being poor or going to class for a few years...but the end result pays for itself.
I hope you understand what I am trying to say here...
B True
If you want to stay lean then you will be staying in a catabolic state. Sure...you are lean...but you are hindering your goals. For those who desire to be an on-stage bodybuilder...you must look at your long term goal and if your short term goal is helping it. You must be able to look 4 years down the road and see if what you are doing now will help get you there.
If you diet 1 year into the preperation...then you have prolonged your goal.
Just look at higher education. You want to make the big bucks right out of high school. Sure, you get out of high school and can make enough money to get a nice little place, new truck (payment), and this and that...but you can only go so far on $10 an hour. On the other hand you can look at higher education as a means to an end. Sure, you don't like being poor or going to class for a few years...but the end result pays for itself.
I hope you understand what I am trying to say here...
B True
Some good advice, especially coming from somebody who's been there and done that.
I'm 5'8" and my goal is to be 200 pounds and 10% body fat, year-round (for athletic purposes). I'm currently 165 pounds and around 10-14% body fat (big range, but its a while since I've been accurately tested). As you can see, I've quite a long way to go. Fortunately I'm only 19 and have a lot of training and eating ahead of me.
One question, and apologies in advance for its incredibly general and annoying nature: how do you bulk effectively while maintaining body-fat at 12-14%?
I'm 5'8" and my goal is to be 200 pounds and 10% body fat, year-round (for athletic purposes). I'm currently 165 pounds and around 10-14% body fat (big range, but its a while since I've been accurately tested). As you can see, I've quite a long way to go. Fortunately I'm only 19 and have a lot of training and eating ahead of me.
One question, and apologies in advance for its incredibly general and annoying nature: how do you bulk effectively while maintaining body-fat at 12-14%?
bignate73
New member
b fold the truth said:
thats a fallacy. sure bulking as it is considered on here refers to going for a period of time above maintenance calories, but it also tends to be done irresponsibly for the most part too. if someone is dilligent about nutrition and training, there is no reason why bodyfat should get out of hand nor is there an optimal bodyfat level that will produce more hypertrophy. just because someone is carrying fat doesnt mean they have more of a propensity to gain muscle. people in the single digits can gain lean muscle just as easily AND keep thier conditioning if done correctly. there is always talk of getting enough protein and then heaping on the carbs at the end, and thats the type of irresponsibility i refer to. no forethought towards calories, macronutrient ratios (so that protein is minimized as use for energy, which also saves money, wear and tear on kidneys due to excessive levels of nitrogen/urea, etc.)
if, and i say IF, that person's goal is cosmetic, then bulking would be considered 3 steps forward. but if done irresponsibly, chances are the result will be 2 steps back to get to a bodyfat level that now gets that individual to "look" like a bodybuilder. ie lean, definition, etc.
persoannly..i would keep my training the same if i were u..
cycle ur reps ranges however u would normally do it.. keep lifting hard and heavy..
diet is the factor here if u want to lean up. u want to look good..even though u said u were 6 foot 225 with 9-10 % im thinking u look pretty good already.. but if u want to shred up. ..raise ur protien up a little.. and drop ur carbs...
dont take them out completeley off course dont even go real low because u will feel like shit and b tired and it will b hard for u to keep ur strength up..so i say eat ur cabrs in moderation whenever u need them.. i would say particularly before and after training... complex carbs before, simple carbs in ur post workout shake and then ur next meal maybe a little carbs.. other wise keep them low if any and u should b fine, just throw in some tbs of flax in when needed.
go according to how u look.. if u think ur looking to heavy drop the carbs...
another thing dont drop ur carbs off drastickly slowly drop them..another thought u mite keep in mind.
. some peeple do high carbs 2 days then no carbs then back high, or they only have fat with fat, and carbs with carbs..so meal 1 would b fat and protein, meal 2 carbs and protein etc..i dont kno much about that though..
since u mite b eating less try to sleep more to grow..
good luck
cycle ur reps ranges however u would normally do it.. keep lifting hard and heavy..
diet is the factor here if u want to lean up. u want to look good..even though u said u were 6 foot 225 with 9-10 % im thinking u look pretty good already.. but if u want to shred up. ..raise ur protien up a little.. and drop ur carbs...
dont take them out completeley off course dont even go real low because u will feel like shit and b tired and it will b hard for u to keep ur strength up..so i say eat ur cabrs in moderation whenever u need them.. i would say particularly before and after training... complex carbs before, simple carbs in ur post workout shake and then ur next meal maybe a little carbs.. other wise keep them low if any and u should b fine, just throw in some tbs of flax in when needed.
go according to how u look.. if u think ur looking to heavy drop the carbs...
another thing dont drop ur carbs off drastickly slowly drop them..another thought u mite keep in mind.
. some peeple do high carbs 2 days then no carbs then back high, or they only have fat with fat, and carbs with carbs..so meal 1 would b fat and protein, meal 2 carbs and protein etc..i dont kno much about that though..
since u mite b eating less try to sleep more to grow..
good luck
someone asked me earlier how can i own my own bakery(no mommy and daddy did not give it to me i bought from them. GOing back on the subject so this bulk seession should only really last me about 1-2months right? THen the cutting session for about a good two months and that should work of course on the way i eat. I really want to jump also on some supplements (no juice) ive been natural so far i want to see how long i could go without cheating. THere is only on problem everytime i take some sort of ephedrine base product i end up getting really fucked up. in the sense of my basically rips open and man i cant shit blah blah blah i was wondering if anyone knows anything about this problem wiht the supplements.
Hey everybody.. it seems to me 100 carbs a day would do very little for gaining mass as the glycogen would not be replaced after lifting. This would be good if a ketosis state is desired, but the imediate replenishment of glycogen (carbs) would be almost completely used in replenishing glycogen. But even after an 1 hour after lifting that can drop to about 47% and thus may be absorbed as lipids if not burned off. So basically, if you desire to be lean and huge you need a balance of both carbs/protien/fat. Concentrating carb intake before and after lifting. my 2cnts
When bulking I eat 100g of carbs at EACH meal. I can't extreme bulk but for 3-4 weeks tops...then I need to cut back to a maintenance level. Gain 10 and lose 6-8 used to be my target. Now that I am larger I try to gain 5 and lose 2-3.
B True
B True
its really hard only intaking about 100 carbs a day i tryed it out and its really becoming a pain. Im tired half the day i get grabby what else should i eat. I have a ton of shakes and bars and a few salads through out the day. Eggwhites and oats i eat everyonce in while for breakfest. Pasta and wild rice sparingly and tons of chickens and steaks those make great meals. One thing i would like to add is that im not trying to mass up i just want to gain a ilttle extra muscle where i have layers of of fat, so when cutting season begins it will be a lot easier for me to slim and tone down....if anyone else can think of some supplements that might be able to help me i would appreciate it. The supplements are for cutting down. 
I am by no means an expert. But I would concentrate on not eating any carbs after 3-4 pm. Only exception would be eating something with a high glycemic index after your lifts to replenish your lost gylcogen, and maybe taking ALA to return your body to a ketosis state. Yohimburn, NYC, ECA stacks are also good at increasing your metablic rate.
