Body Building/ Weight loss/ Power Lifting/ Cardio! Lets cover it all (Input Welcome!)

Keep in mind there's a lot of info so it will be updated when I can.

Diet and Weight loss-

When we always hear people saying Abs are made in the kitchen what does that actually mean? Why is there never anything more in depth than, "Oh you need to eat clean". What the hell is eating clean?... I'll try to use this thread to explain things I have learn over time in the gym.

Food-
Firstly FATS are very important in your daily food intake. You need to accept this concept to the way your body works, it needs fat to function and let you progress in weight loss. If you are that person who thinks you are fat and drops everything and eat nothing but salad, well your wrong and actually going to get fatter and really screw your body up for a little bit. This kind of Drastic change will send your body into shock, it will realize the amounts of fats, carbs, and proteins are no longer there and hold off on burning fats and target muscle instead. If you want to start a diet you need to start training and telling your body that its going to change but slowly so it will adapt and you will not feel sick, bloated, or fatigued from a dramatic change in food intake.

Now no one is a calorie master and knows this and that about what they are in-taking and how to monitor food you eat. So I found and use the amazing phone Application called "My fitness pal". I highly recommend this to help you know what you are intaking daily. The app will show you how much of everything you need to eat in your diet and has any food you can imagine in their system to keep your numbers accurate. This app will help you either maintain, gain, or lose weight based on what you want to do.


Example:
For me to maintain my weight I need to intake 50% carbs,25% protein, and 25% fat. Fats that I require can easily come from clean fats like nuts, peanut butter, trail mix. These fast are very clean and allow you to eat other food you need. For Carbs I would eat large amount of rice and take a powder supplement called "Waximize" which is packed with carbs. for protein I can get that from eating chicken, tuna, meats, and protein bulking powders which are loaded with protein.

Oculus Gold's Advice http://www.sythe.org/members/425884-oculus-gold.html

Bulking:
There are two types of bulking that someone can do, clean and dirty... These are personal preferences each person makes, but dirty bulking can have more consequences than staying clean. For a 5'10" male that goes to the gym 5 days a week, 3700 calories a day will allow me a gain of 1lb/week... This may seem small but its fitness, its not overnight shipping...

- Dirty bulking is simple: eat anything and everything you can to gain the weight you desire... This results in higher body fat gains and less definition in your muscles. You'll pack on pounds needless to say, but you won't feel happy with what your body looks like as its not the image you saw for yourself.

- Clean bulking: You monitor what you eat, making sure its not too unhealthy, but also making sure its not only a salad. 3700 calories means 3700 here... no cheating it over the limit. Keeping body fat levels low here is the result. I personally chose this method and in a 28lb gain I saw a 3% increase in body fat.

Bulking in general is eating protein, protein, protein, carbs, and protein... Carbs are your friend when bulking (this is going to be your weight), but stay heavy on the protein in order to gain muscle mass and not fat. Personally, I've chose to use protein powder and mass gainer (I use the gainer in moderation... it can add to the midsection if you do not have cardio and ab workouts)

ONLY BULK FOR 3 MONTHS MAX!!!!!! Anything over this and you will pack on unwanted lovehandles.... (if you really want an advanced challenge try my method: Bulk heavy 3700+ calories a day for two weeks, then slightly cut to 3000 calories a day for two more weeks. You'll get a two pound gain and around a half pound loss, but you'll keep looking strong).

Cutting:
-Cutting is where you eat around 2700 calories or less a day and maintain a workout schedule, this will trim the body-fat and extenuate your muscles. Its essential to consistently seeing gains while in the gym. After 3 months of bulking, a cut in essential to make it past plateaus (unless you want to be a strongman competitor). Only cut a MAX of 5lbs, otherwise it becomes a health risk towards your targeted muscle groups...

Dropsets:
These are my favorites! They get your muscles PUMPED and produce the highest gains (only after you stopped the noob gains). Noob-gains typically last 3 months from the time you start working, after that you should mix it up. A dropset is simple, start at your maximum weight for the movement. Do 7-10 reps, then immediately drop down by 5-10lbs, repeat two more times. This is especially helpful on triceps and biceps. It really can produce some extra size in these groups.

 

if theres items u want me to cover hit me up

 

I'm extremely busy till Friday that's when I'm gunna start adding everything but ya man I will definitially hit you up on the power lifting and anything else you know that others might not

 

Give me some topics when u have time and i will look into it

 

Power lifting form would be a huge one. I have personally used power lifting in my workouts and damn will it mess you up if you lift that much weight improperly. Key points on form is huge, I know how to lift my way but I never learned properly which cost me weeks out of the gym because of a neck injury/ back

-equipment belts ect
- form
- how to bulk geared toward power lifting
-warming up for lifts/ best stretches

Anything you post I'll add to main post and credit you with the info.

 

bump.

 

Source for this?

I'd say using myfitnesspal to determine your macronutrient requirements and caloric intake isn't a good idea. I've found them to be very off especially for an estimate of maintenance calories.

Surprised you take a carb supplement, most people have no issue getting their carbs for the day - I'd say the main two focuses lie in protein and caloric intake as carbs and fats fall in line naturally.

 

Source is experience in trying it. I'll find the facts about it though for you.

My fitness pal is rather accurate as mike olgust and Jeff sied both use it. Jeff sied being the number one pro natural body builder and in amazing shape. The both have recommended the app not out of sponsorship.

Being deployed at the time I was very limited to what carbs I had and the amount of food I was allowed. The supplement was for recover and loading my muscles with glycogen to get a better pump, recovery, and it also happened to have a mass amount of carbohydrates to cover most of my daily needs.

At the time I was a steady 165lbs and currently sit at 177-180. But I see where you are coming from and anything I say is not just being made up I've tried and done anything I'll say to try or that may help.

 

Thanks, I love learning more about fitness and health but I've always gotta verify that things aren't broscience - I'm a bit skeptical on this one.

Oh it is an amazing app - nothing comes close to it. It is very accurate for food nutritional info but for gauging your maintenance calories, macronutrient requirements and calories burnt via exercise are all off by a decent amount, hence why everyone I know that uses myfitnesspal only tracks the food and doesn't use any other part of the website/app.

 

I haven't "stuck" to a specific diet yet, I mostly just watch what I eat and that seems to work super well for me. Although I would assume eventually I'll need to look into it for better results, might check out the app

 

I mainly loved the app because it showed me how much salt and cholesterol I was in taking every day. I was disgusted, and now that I'm back in the states I'm battling fast food cravings.

 

I love the idea of this thread, its good for people to share a collective when it comes to fitness. Before any concerns about my knowledge arise, this is all coming from personal experience and learning. For a year I've been attempting to transform my body and I've had my fair share of ups and downs. I started September 2013 and set a strict goal for myself. At 5'10", 120lbs, and 18 years old I was VERY skinny... I made myself a goal of being 145lbs within a year, gaining weight is easy if you bulk dirty (I'll explain later), but I chose to be difficult and clean bulk while changing my physique.

As of October 8th this year, I've weighed in at 148lbs and (to others) look SIGNIFICANTLY different. I say to others because I've gradually seen my progress and I keep finding areas where I can get bigger.

My name is Jeff by the way, just so we have a first name basis (if that's possible to have in this thread it would go a long way in helping people, better to be known by name than by an alias).

Anyway, I want to add to the mix here the concept of bulking, cutting, and dropsets (advanced training for size).

Bulking:
There are two types of bulking that someone can do, clean and dirty... These are personal preferences each person makes, but dirty bulking can have more consequences than staying clean. For a 5'10" male that goes to the gym 5 days a week, 3700 calories a day will allow me a gain of 1lb/week... This may seem small but its fitness, its not overnight shipping...

- Dirty bulking is simple: eat anything and everything you can to gain the weight you desire... This results in higher body fat gains and less definition in your muscles. You'll pack on pounds needless to say, but you won't feel happy with what your body looks like as its not the image you saw for yourself.

- Clean bulking: You monitor what you eat, making sure its not too unhealthy, but also making sure its not only a salad. 3700 calories means 3700 here... no cheating it over the limit. Keeping body fat levels low here is the result. I personally chose this method and in a 28lb gain I saw a 3% increase in body fat.

Bulking in general is eating protein, protein, protein, carbs, and protein... Carbs are your friend when bulking (this is going to be your weight), but stay heavy on the protein in order to gain muscle mass and not fat. Personally, I've chose to use protein powder and mass gainer (I use the gainer in moderation... it can add to the midsection if you do not have cardio and ab workouts)

ONLY BULK FOR 3 MONTHS MAX!!!!!! Anything over this and you will pack on unwanted lovehandles.... (if you really want an advanced challenge try my method: Bulk heavy 3700+ calories a day for two weeks, then slightly cut to 3000 calories a day for two more weeks. You'll get a two pound gain and around a half pound loss, but you'll keep looking strong).

Cutting:
-Cutting is where you eat around 2700 calories or less a day and maintain a workout schedule, this will trim the body-fat and extenuate your muscles. Its essential to consistently seeing gains while in the gym. After 3 months of bulking, a cut in essential to make it past plateaus (unless you want to be a strongman competitor). Only cut a MAX of 5lbs, otherwise it becomes a health risk towards your targeted muscle groups...

Dropsets:
These are my favorites! They get your muscles PUMPED and produce the highest gains (only after you stopped the noob gains). Noob-gains typically last 3 months from the time you start working, after that you should mix it up. A dropset is simple, start at your maximum weight for the movement. Do 7-10 reps, then immediately drop down by 5-10lbs, repeat two more times. This is especially helpful on triceps and biceps. It really can produce some extra size in these groups.

Please feel free to pm me or add me on skype if you have any questions at all. Starting is the easy part, finishing what you started is the real test.

[email protected] (skype)

 

*Roman dead lists the thread to the top of the forum.

 

Lol no thanks jeff

Agree with dirty bulking being a horrible idea, the slight extra strength gains from it aren't worth the considerable extra time you have to spend cutting - I'd argue you'd likely lose that strength in the extra time you have to cut.

Only bulk 3 months max? U wot m8? Vast majority of people agree you bulk for most of the year then cut before summer when you'll be wearing less layers to show off the aesthetics. You don't want to be yo-yoing in and out of bulks and cuts as you're going to absolutely screw up your hormones.

Also why are you giving out specific caloric intake values? Everyone's maintenance calories are different so its irrelevant.

 

For the first time I agree with you

 

I added specific calories as an example for what I use. and yea dirty bulking is not ideal because of the fat gain. You'll look bigger but in a completely wrong way. As for the 3 months max of bulking, I personally use 3 months bulk one month cut. Reason is, I'm in the military so our pt test includes waist measurements. Failing a pt test (having too large a waist) will make you lose your job. Another reason is, it helps me keep the fat off because I'm not trying to cut an entire year's bulk. So even if I gain 5lbs of fat in 3 months, in that cut month I can drop it by 4 easily to maintain a bodyfat percentage (also part of pt test, if you miss waist measurement they take bf%, too high and you're done).

Edit: And for the hormone's being screwed up, I don't really see a difference in the hormone fluctuation. Only time I really feel any different is if I take a Testosterone booster and stop, being a 19 year old male test boosters aren't really a good idea if you're needing to deal with people during the day.

 

Clean bulking, requires limited/if not nay cutting imo. best way to eat by far, only going over required daily macros by 500 macs, max, and of clean foods.

 

Shakeology is a great, easy way to diet. Replace it with your dinner and after a few days or so, I start seeing weight loss on the scales. I do muay thai so it works for me

 

You mean substituting your meals with protein shakes instead? I have thought about trying it.

 

wrong thread