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2004/04/03, 07:12 PM
I am interested in having a bodybuilders physique, But I am not quite at the size i want to be at. I'm 5"11 190lbs i probably have like 18% bodyfat. I would likee to be 215-220 with 7-10% bodyfat. My question is how do i go about accomplishing my goal. How do bodybuilders workout to get big and cut. Do i just work on building the mass first then start to chisel away the fat or do it in section. Build mass/ chisel/ build mass/ chisel? i'm on my last week of my mass cycle and don't know what to do after it? Cut for 2 weeks then go back to a 6 week mass cycle or do a 6 week cutting cycle??:dumbbell:
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2004/04/03, 08:51 PM
I think you should just go for size until you're about 230-240, then cut all the fat afterwards, cuz its easier to build muscle when youre not watching your fat. Unless you get too fat, i would just keep building size first.
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2004/04/03, 08:55 PM
As a matter of fact, A pro bodybuilder that enters a show at 255, probably gets up to 315 in the off season. they get as big as possible before cutting.
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2004/04/04, 07:41 PM
How do you keep on a mass cycle since your body adjusts to it quickly?
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2004/04/04, 08:47 PM
just change the exercises you do, and the order you do them in. you can even change workouts. like this:
workout 1
day 1 legs
day 2 chest
day 3 back
day 4 shoulders
day 5 arms,
then after like 4 weeks, go to something different, like:
day 1 quads and abs
day 2 chest and biceps
day 3 rest
day 4 shoulders and triceps
day 5 hamstrings calves and abs
I mean you dont have to use these by any means, But, you can just change the splits. you can also change the rep counts from week to week something like:
week 1-2 3x5
week 3-4 4x10,8,6,4
week 5-6 4x6-8
week 7-8 5x3
again, these aren't rep schemes you have to use, but you can vary it like that. you could actually go up to 12 reps and still be working for mass.The biggest difference between mass training and a cutting phase is diet and cardio. So on a mass phase, keep calories high, protein at 1.5 to 2 grams per pound of bodyweight, and high carbs.
Also, keep cardion pretty low. I would actually say that you shouldn't do any forced cardio, like running on a treadmill during a mass phase. Do some for like ten minutes for a warmup if you want to, and if you feel the urge to play a pickup game of basketball, go for it, but don't force cardio. Its all about having a caloric surpluss. take in more quality calories than you burn and you'll put on some good mass. A lot of people train for a long time and can't gain much mass until they change their diet. Hope this helps some.
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2004/04/04, 10:52 PM
First and foremost...the guys you see in the magazines are on steroids, so PLEASE do not expect to look like that unless you want to do a cycle. I've been trying for eleven years and came to the sad realization that in order to look like that, it takes juice. SO, I opted for the natural route. Get big, but watch your body fat% because it will become harder and harder to get rid of it the more you put on. Take the time to get dense, fuller muscles THEN cut up. This can take a couple of years though. You can't just jump into a show, you'll need a good base of muscularity. Good luck and have patience.
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Baseball is wrong: Man with four balls cannot walk.
Jdelts@freetrainers.com
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2004/04/05, 08:45 AM
Eat, sleep , train.
If you have hit a plateua you need to switch up your workouts and maybe even eat a little more.
Heed Jdelt's advice - don't gain a lot of fat in your mass gaining period (it sucks dieting it off:surprised:) and be realistic about your goals.
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If you fall down seven times, get up eight.
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2004/04/05, 10:35 AM
Your diet is your variable. The best way to tack on added lean mass with as little bodyfat as possible is taking a dynamic approach to your diet. This means set your protein requirements, they will stay steady for a mass cycle. Now, carbs are your variable, this is the nutrient you have to adjust daily or so depending on your energy output. (Unless you just want sheer mass, then don't change them). So, what I think is a good approach is take 1/3 your lean bodyweight, multiply it by how many hours you are hard training in the gym. This on a mass cycle would normally be 5, 1 hr. per day, 1 bodypart per day, 5 times per week. This would be your carb amount on those days. On your off days, drop your carbs accordingly, keeping your protein the same. Your fat should be about 1/3 your bodyweight too. You will not need more than 1.5 gr. of protein per lb. lean mass due to the carbs you will be takng in. Carbs are protein sparing, letting less protein do its job as you are getting plenty nutrients for glucose, etc. from your carbs. We are talking clean carbs, and healthy fats from EFA's. Get plenty of rest, train heavy and hard(don't overtrain), and you will do fine. This type of approach will help to keep those love handles somewhat at bay than just an all out mass approach.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/05, 11:33 AM
Ok let me know if i got this right. First i know i won't look like the guys in the magazine, but i want to see how close i can get going the natural route. Right now I've been working 2 body parts each time I go into the gym, from what I gather I should start working just 1 body part each time i go into the gym 5 days a week. When I do 2 body parts i usually do 3 different exercises with 4 sets. Should I up the number of exercises I do for each body part if i work just 1 a day? As for insulin spiking should i take 1/2 my lean body mass and with that number mix half dextrose and half malto to equal that number? I am also currently using 2 scoops of VP2 post workout. And if i feel i've accumulated too much fat in the process should i start to cut to get rid of a little of it for a few weeks then resume back to the mass cycle? But other than that i shouldn't begin cutting till i feel i've reached the size i want? What exactly are EFA's? I have your bodybuilder's grocery list, so i plan on picking my carbs,fats,and proteins from there. I'm figuring with the rate at which i put weight on it should take me 2-3 years to get to where i want would you say thats a realistic goal? thanks for everyone's help
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2004/04/05, 12:35 PM
That is a very realistic goal. It is very doable. Keep your diet "dynamic" as I mentioned, rather than "static". By dymanic, I mean change with energy expenditure, so your calorie intake will be different with different days.(carbs). static would be just keeping the same amount every day. This will help you stay leaner/less fat accumulation while gaining lean mass. With your post workout shake, you have it down correctly. Remember though, chug only 1/2 of it, then sip the rest for the better part of the rest of an hour. 1/2 hour to 45 min. later, have your post workout meal. This should consist of protein/fiber/fats. This will help restore insulin sensitivity, as it will be very low at this time from your post workout shake. Then go to your next regular protein/carb/veggie meal. Eat solid every 3 hrs. Do not miss, make your diet as anal as you are on your workouts, and you will gain. Even when you hit a plateau, keep with the program. You WILL break through it!
OH, and EFA's are essential fatty acids. Fish oil, flax oil, walnuts, natural peanut butter, etc. with the emphasis on the first 2. Try to make them the majority of your fats. One tbsp. of flax oil for instance is usually 110 calories, 10 gr. of fat. Walnuts would be a great snack. No more than 1 ounce though at a time.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/05, 02:40 PM
I think I got it bb1, thanks for all your help. i just got out of a 3 month plateau it is very frustrating but there's nothing like the feeling you get when you do break through. It just makes you wanna work harder and thats exactly what i wanna do. I just have 2 last questions, one is when do i use the flax oil..early in the day or around dinner time and should i limit the amount of times i use it during one day? Secondly is 1 body part a day sound like a good idea because i usually end up spending about an hour and a half in the gym when i work 2 body parts at a time. But if i do 1 body part does that mean i need to adjust the amount of exercises i do for that particular muscle?
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2004/04/05, 06:56 PM
One bodypart a day is usually fine for gaining, other than tri's and bi's are a good combo to make up the time so you only have to do 5 days, and they are small muscles. Really, the bottom line in any program is changing things up. Find what workout works for you that you are able to RECOVER FROM! This is key....It does no good to do a workout for 3 hours if you cannot possibly recover from it, and chances are you can't. Utilize your rest time, it and diet are your keys to mass.
Flax oil is probably best utilized later in the day, your body metabolizes fats better in the evening, and usually more advantageous to to do carbs earlier in the day due to insulin sensitivity issues. Do have some fats in your post workout meal (not PWO shake) as mentioned to help restore insulin sensitivity.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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