Gym and fitness (17 Viewers)

Suns

Release clause?
May 22, 2009
21,929
I posted these pics at the Pictureski thread but i completely forgot about this thread..... I was 87 kg's before i started working out and i had all those kg's on my ass and legs while my upper body was very skinny. After 3 months of intensive workout i stayed the same in kg's but now my body is proportional to what it used to be in the sense that all that extra fat from my legs and ass went in my upper body and im really, really satisfied. I feel better, stronger and more agile.......
$rsz_dsc00722.jpg $rsz_dsc00723.jpg
How did you lose those 92 kg's on your ass and legs? Cardio?
 

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Nenz

Senior Member
Apr 17, 2008
10,420
Bulking, just the most silly thing in the world. Don't ever purposely put on fat. It won't help you build muscle there's no science behind it you're just pointlessly back tracking in your progress. The only reason you want to increase your intake of carbohydrate while building muscle is because when you train hypertrophy you deplete your glycogen stores which is what your body and brain uses as an energy source to function. When your glycogen sources are deplete your brain, organs etc. begin using protein as an energy source instead and therefore your muscles don't have the fuel needed to repair.

Have a good balance of carbs, fats and protein in every meal but post hypertrophy workout its advised that you eat an increased amount of carbs because that's when your glycogen stores are depleted and your muscles need all the protein they can get to repair themselves.
 

Dostoevsky

Tzu
Administrator
May 27, 2007
88,436
Bulking, just the most silly thing in the world. Don't ever purposely put on fat. It won't help you build muscle there's no science behind it you're just pointlessly back tracking in your progress. The only reason you want to increase your intake of carbohydrate while building muscle is because when you train hypertrophy you deplete your glycogen stores which is what your body and brain uses as an energy source to function. When your glycogen sources are deplete your brain, organs etc. begin using protein as an energy source instead and therefore your muscles don't have the fuel needed to repair.

Have a good balance of carbs, fats and protein in every meal but post hypertrophy workout its advised that you eat an increased amount of carbs because that's when your glycogen stores are depleted and your muscles need all the protein they can get to repair themselves.
:tup:
 

Zacheryah

Senior Member
Aug 29, 2010
42,251
Bulking, just the most silly thing in the world. Don't ever purposely put on fat. It won't help you build muscle there's no science behind it you're just pointlessly back tracking in your progress. The only reason you want to increase your intake of carbohydrate while building muscle is because when you train hypertrophy you deplete your glycogen stores which is what your body and brain uses as an energy source to function. When your glycogen sources are deplete your brain, organs etc. begin using protein as an energy source instead and therefore your muscles don't have the fuel needed to repair.

Have a good balance of carbs, fats and protein in every meal but post hypertrophy workout its advised that you eat an increased amount of carbs because that's when your glycogen stores are depleted and your muscles need all the protein they can get to repair themselves.
Wow, guys, thats completely not what bulking is about, you completely misunderstand it, i'm sorry.

And bulking depends on your aim, so there are two cathegories

Bodybuilders

Bulking : aim to build more muscle. The body only efficiently builds muscle(without steroid help) when you eat more calories then you burn.

They will calculate the calories they need to stay at their weight, in a 40%carb40%protein20%fat.

When they go on bulking, they'll simply add alot more carbs, for immense training, and because the body will enter the catabolic state alot less. as long as its burning carbs, or turning them into fat when you sleep, it will not touch muscles, apart for bcaa, and even that can be partially solved.

those "fats" will be olive oil, the fat in your meat,eggs for cholestrol(testosterone percursos) and alot of nuts. absolutely no butter or bad food, you want as few fat as possible.

after they bulked up, and build more muscle, they will then cut down to get the fat of. aim will be to have 1or lower% of fat, and keep more muscle then before you started bulking.
EVERY competitive bodybuilder will work in bulking and cutting
NO ONE will eat more then his 20%fat. you need fat for hormones and cell function, thats it.

Powerlifters

A little diffrent, basically powerlifters only want strenght, this is mostly muscle, and around a certain% of fat, because that percentage gives you the extra push.

Bulking : basically you bulk while doing 5x5 strenght schedules, there needs to be caloric excess, and you need a good diet such as a bodybuilder. however, the utmost importance is that the body isnt touching protein at night, so eating a lasagna before you sleep if there is nothing else, is an option. for bodybuilders, its not.

Cutting : when they bulked to much and go out their weight cathegory, you try cutting schedules, and eat the calories that are around the weight you want to drop down at, while keeping high protein%.

This is fact for beginner/intermediate powerlifters. A person that is close to his genetic max, will likely continue to train and stay at the same weight, or risk going up a weightcathegory.


If you dont believe this, feel free to ask any competitive bodybuilder or powerlifter, or look it up at the specialised forums.
 

Zacheryah

Senior Member
Aug 29, 2010
42,251
i starter powerlifting in januari, following a bill star intermediate schedule

plenty of info on that can be found in these excellent articles
http://nutribody.com/blog/post/Size-versus-Strength-Does-Getting-Bigger-3d-Getting-Stronger.aspx
http://nutribody.com/blog/post/Bill-Starrs-Intermediate-5x5-Workout.aspx
http://nutribody.com/blog/post/How-to-get-Big-and-Strong.aspx

In just 7 months,my 1rm bench went up 25kg, squat 35kg, and deadlift 60kg

Currently cutting down 20 kilograms, i'm past halfway that, under the weight i was when i started the bulking schedule.
Cutting means losing power since the power is in your "reserve", and so far, my 1rm squat and bench only dropped 5 kg, deadlift remains the same.
And this is a natural cutting cycle.
If i would have used the specialised steroids, i probably wouldnt have lost anything
 

Zacheryah

Senior Member
Aug 29, 2010
42,251
speaking of cutting, i continued to cut while trying to lift same, so at my lowest i was at about 155 lbs benching 285 lbs, i ended up tearing my pec :(
I nearly made this same mistake.

I got a great diet, but planned on keeping on the same 5rm's as i did previously, with added cardio. I had a very hard time with the lower carb intake.

It ended up with form going worse, especially on squat my lower back was getting seriously stressed.

So i changed to 5*15 sets, weight same for each set, but 90seconds between, first two/three sets must be complete, last two must be to hard, or the weight is to low. burning the muscleglycogeen and glucose, forcing the body to burn more fat. ending 2 trainings with 20 minutes interval, and 1 with regular cardio.
Every 3th time i do an excercise, doing it in 20-15-12-10-8-6-4-2-1 pyramid, with same weightincrease in each set, this to keep the body and neural components used to lift a large weight.
The weight is less, so your joints and small muscle/connecting tissue arent damaged. But for the large muscles, because of the much lower muscleglycogeen, it feels the same as before in the final sets. Less gunpowder just means a smaller explosion.

it is very wierd at the end of it, to push 115kg, while it feels the exact same as 135 1rm that would be done with a 8-4-2-1-1 matrix
 

Dostoevsky

Tzu
Administrator
May 27, 2007
88,436
speaking of cutting, i continued to cut while trying to lift same, so at my lowest i was at about 155 lbs benching 285 lbs, i ended up tearing my pec :(
Ouch :sad: How does that... no, I don't wanna know.

Were you lean?

If i would have used the specialised steroids, i probably wouldnt have lost anything
Roids are for idiots (especially those that are not competing on the highest level).

As for bulking, there are a lot of theories but none suggest that you need extra calories to add muscle as there is no scientific evidence for such. So what if bodybuilders do bulking cutting? Another thing is that NOBODY knows how much calories (while bulking) you need to add muscle. And if you go down with that theory that eating more builds muscle, then eating less means losing muscle I guess..which is not the case. When they end that 'cycle' you should rather ask them how much muscle did they add.. when you burn that fat it all goes down on the level you were. Go on 7% bf and measure your weight. After that go on bulking and after a while cut down to 7% again, you will see your gains. They are going to be minimal and question is why did you need to bulk up in the first place. You read a lot, but instead of that do it yourself so you'll see what happens.
 

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