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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I've been using it since I've started bulking so about 3 months now. No real negatives as far as I know. Got 3 tubs of it stored so I'm set for a long time. All thanks to a deal posted in this thread.
Have you noticed significant size gains or strength gains in the gym?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
What's a reasonable time frame to set for gaining 15 pounds? Three months? I have never weighed more than 160 pounds. Right now I'm 155. I've gained about 5 pounds since I started lifting weights a few weeks ago. I want to see what I look like at 170. Consider it a personal challenge of mine. Hell, I almost want to see if I'm physically capable of weighing that much. Haha
Curious about this myself.
Do people just take it continuously? Is there a cycle? Can I mix it with my daily protein shake? How much should I take?
Would love to get a guide somewhere.
A bit in both regards but nothing out of this world. I can say that my muscles are fuller due to the increased water retention (gained about 5lbs give or take a few). About in gym performance, all I can say is that I haven't had any trouble finishing my workouts on 5/3/1 and big but boring.
No need to cycle. I take about 5g a day whenever I remember since it doesn't matter when you take it. Pretty sure you could throw it into your protein shake but I just toss a scoopful into my mouth and take a drink of water. No taste at all at least when it comes to micronized creatine.
Sounds simple and great. Thanks!
L0st Id3ntity
Member
It's weird for me, I've been on/off, 5g, 10g, still don't feel it does anything for me. Tried 2 brands, now on GNC's creatine monohydrate.
Maybe I'm such a noob I can't see it's working.
Well it's not like creatine gives you some sudden boost in the gym. Creatine works more like in the "background" giving you the ability to do one more rep or just that little bit more strength you need to finish your rep. People who are using creatine will put muscle mass on faster than non-users. Question is that how much faster but I guess that depends on the user.
The effects have been documented in numerous studies so there's no doubt that it doesn't work. You just have to understand how it works since some people tend to think it's some kind of magic pill.
And get the creatine monohydrate because that's what been proven to work. Everything else (creatine pyruvate etc..) is pretty much over prised with same results or they don't work as well AFAIK. Storing water in to your muscles is one of the anabolic properties of creatine and these newer varieties often advertise that they don't store water as much. Well then they probably aren't as anabolic as monohydrate or the marketing people are full of shit
The effects have been documented in numerous studies so there's no doubt that it doesn't work. You just have to understand how it works since some people tend to think it's some kind of magic pill.
And get the creatine monohydrate because that's what been proven to work. Everything else (creatine pyruvate etc..) is pretty much over prised with same results or they don't work as well AFAIK. Storing water in to your muscles is one of the anabolic properties of creatine and these newer varieties often advertise that they don't store water as much. Well then they probably aren't as anabolic as monohydrate or the marketing people are full of shit
HarryHengst
Member
I would say a pound a week is a healthy amount to gain/lose. Thats about 500 calories above/below maintenance a day. So yeah, 15 pounds in three months should be doable.
If my memory serves your typical male can gain around 1lbs of muscle a month in ideal conditions. So any extra weight on top of that will be more or less fat for the majority of folks.
That in mind I would probably try to gain less than 1lbs a week if you want to stay within lower BF% levels.
Btw I've now lost 5,4kg in under four week with no loss in strength. Cut going as planned
That in mind I would probably try to gain less than 1lbs a week if you want to stay within lower BF% levels.
Btw I've now lost 5,4kg in under four week with no loss in strength. Cut going as planned
If my memory serves your typical male can gain around 1lbs of muscle a month in ideal conditions. So any extra weight on top of that will be more or less fat for the majority of folks.
That in mind I would probably try to gain less than 1lbs a week if you want to stay within lower BF% levels.
Btw I've now lost 5,4kg in under four week with no loss in strength. Cut going as planned
could you please elaborate a bit on what these conditions would be?
I assume,
.-extremely strict eating behaviour/diet
.-proven and succesful workout routine(s)
.-supplements (creatine? protein?)
.-not missing or half assing a single workout session in said month.
.-sleeping well (??)
anything else to consider? anything not truly necessary in my list?
1 lbs per month is like 1 kilogram every two months.. it seemes doable but damn hard, for me at least. (we are talking almost no fat, pure muscle mass, right?)
the discipline for that would have to be really incredible.
Probably at least the things you listed. The way I heard it was "if lifter does everything right". I haven't read any specific list but I guess it's the stuff we know is important for growth (rest, nutrition etc). This is the genetic potential for your typical drug free male but of course given the requirements most won't get this much growth.
It was either Lyle Mcdonald or Layne Norton who wrote about this somewhere.
Edit:
Remembered wrong. The maximum is 2lbs a month.
Lyle McDonald said:
http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
thanks a lot for this link, it explains the bulking/cutting process in a way that everyone understands it. why it has to be done and what for.
and those before/after pics.. Jaw dropped, incredible.
I just finished reading, agreed 100%, everyone should read if they haven't already.
still, 0.5 lbs per week, 26 pounds a year..11 freaking kilograms of pure muscle mass a year ... man, that's a ton.
I was weighting 137 pounds (62 kg) around the beginning of September, I was 142 pounds (64.2) 2 weeks ago.. all things rounded, 1 kilo per month, surely less but I don't take those numbers that seriously.. because I don't know how much of it is water/shit/food/retention of whatever and how much is true muscle mass acquired..
In theory I could gain 11 kilograms more in one year if things go like that but since I don't think I am doing all things right (like.. at all) by the standards of that article, I will probably gain around 3 kilos between this november 2012 and november 2013, I am most definitely o.k with that, if it happens.
What a lot of people don't get about "see food" diets is the drugs involved. If you're using anabolics on a bulk and aren't just eating a shit tonne of everything, you're doing it wrong. If you're not on drugs and are eating a shit tonne of everything, you're doing it wrong, too. It's my biggest complaint with people that live and die by Ripp's philosophies. Don't get me wrong, the man is correct about gaining weight, but most people have some aesthetic goals and getting too fat too fast can put a damper on those.
BTW: If you didn't know strength villain has all their ebooks on sale for Black Friday with the checkout code RTS25BOOKS. 25% off at checkout. All of their books are fantastic if you're looking to get strong and have a solid endurance base. Plus, their ebook on steroids is, by far, one of the best primers on the subject out there. You won't be mixing in a lab any time soon, but you'll know more about it than 95% of the online "Dr's" and body builders out there.
BTW: If you didn't know strength villain has all their ebooks on sale for Black Friday with the checkout code RTS25BOOKS. 25% off at checkout. All of their books are fantastic if you're looking to get strong and have a solid endurance base. Plus, their ebook on steroids is, by far, one of the best primers on the subject out there. You won't be mixing in a lab any time soon, but you'll know more about it than 95% of the online "Dr's" and body builders out there.
travisbickle
Member
Does anyone drink those "recovery drinks" around their workout?
Someone suggested drinking one before, one during, and one after, is this wise? and if so which ones are good?
Someone suggested drinking one before, one during, and one after, is this wise? and if so which ones are good?
pre-workout, intra workout and post workout are all down to personal preference. Intermittant fasting has shown that it doesn't really matter when you eat in the day, just as long as you get all your macronutrients in for that day, whether it be in 1 huge meal or 6 small meals.
11kg would be pretty awesome but sadly hasn't happened to me yet
Also gotta check that Strength Villain sale. I got GSLp already but I don't know what else they got..
2 lbs seems about right, but it should be noted that the longer you've trained the less muscle you'll yield from doing everything right, law of diminishing returns. Likewise, a newbie will make gains faster than a seasoned gym rat. I wish their were more studies for resistant training athletes, diet and what not.
2lbs is a top end and dependent on several things. First, are you stuffing your face and gaining maybe three times that amount in weight, are you a complete novice, young healthy male, good genetic potential and hormonal profile, using effective exercises, sleeping well?
I'd expect half that for most people.
That's sounds about right to me too.
Brolic Gaoler
formerly Alienshogun
Happy Thanksgiving everyone (in the States), time to get your bulk on!
Happy Thanksgiving my friend! Kill that feast today!
I may be stupid but I can't figure out where to input that code in their webstore..
Was planning on getting: SWOLE: The Greyskull Growth Principles ebook
Edit:
Nevermind, I had to actually log in to my PayPal account after which it asked for discount code. Bit backwards if you ask me
Syphon Filter
Member
Do you guys use this day as a cheat day or still eat moderate?
I'm bulking for at least another week. Probably won't overdo it, I'll have left overs.
Dumbbell bench, flies etc.
I just don't give a fuck because one day out of the week/month/ year can't really do that much damage.
Careful, you're doing a lot of generalizing there. A lot of skinny guys need to gain weight, and a lot of people with those aesthetic goals ( I hate that word sometimes) act like losing weight is simply impossible.
I'm just going to eat until I don't want to. It's only one day and I'm bulking anyway.
Brolic Gaoler
formerly Alienshogun
entremet
Member
Personally, I'm moderating. I never got the appeal of gorging on food. I hate the feeling afterward.
ohhthegore
Member
start jackin off with your right arm instead of your left
My left pec is also larger than my right and I jack of with my right hand. What gives?
Guise, guise, is it true that dieting too hardcore-ly can prevent fat loss? I'm a skinny guy but somehow my body fat % got to 17%. I can diet rather effortlessly but now I'm scared that eating too few calories would be actually bad for my goal. But then the fasting crowd seems to get results anyway? I'm confused.
Eating too little and exercising too much can and probably will hamper your fat loss. If you want to eat very little it's best not to do cardio and keep lifting volume to a minimum. I personally have eaten very low calories (lower than most would recommend) but haven't had any negative impact on my fat loss rate AFAIK or lifting.
I'm not sure what fasting has to do with this since it's more about the timing of your meals to a certain period in the day.
And what kind of numbers calorie wise are we talking anyway?
I just thought, fasting reduces your calorie intake a ton, and yet it seems to work for people. And I'm currently aiming for 800-1200 calories a day, I'm honestly not even sure if it's a good or bad "goal", it's just that dieting is rather easy for me and if I wanted I could be eating even less.
I'm around 1500 kcal a day and I live an extremely sedentary lifestyle. Unless you're bedridden 800 kcal a day is going to make you sick.
Well fasting in itself doesn't automatically reduce the calorie intake since you can still stuff your face during your feeding window. Though with most people it will reduce calories since they can only eat so much during the feeding window. And then again some people have no problems eating 4500 calories in six hours.
800-1200 calories is pretty extreme and most in this thread would advice against it. It's basically a PSMF-diet since with those calories you can basically eat only lean protein and some veggies. PSMF can end badly if you don't absolutely know what you are doing. If you want to know more I recommend buying Lyle McDonald's Rapid Fat Loss Diet which details how to do it in a safest way possible.
Still I would probably try something little less extreme at first. Especially if you don't have much experience in dieting.
How much you weigh and how tall are you? Do you lift?
http://www.1percentedge.com/ifcalc/ (Nifty calculator which you can use to estimate how much you need to eat a day and how much you would lose weight with a different calorie intakes)
Some good links about intermittent fasting if you want to know more:
http://rippedbody.jp/
http://www.leangains.com/
Thanks a lot for the info
I'm 177cm tall and weight 65kg (I'm not sure about my weight, but it's usually around 65kg... I'll check later today) and apparently I should be aiming for 1387 calories on rest days, which isn't that far, actually. I'll be eating a bit more and try to keep my calories around that number. In the following months I really want to become a bit more fit, I'll be 25 years old in January and I don't want to get to 26 in bad shape. So I might be checking this thread more.
http://www.youtube.com/watch?v=-2qFzMdwZ8Q&feature=plcp
How fitness competitors and bodybuilders feel like on a diet.
How fitness competitors and bodybuilders feel like on a diet.
HarryHengst
Member
Stop dieting, start lifting.Thanks a lot for the info
I'm 177cm tall and weight 65kg (I'm not sure about my weight, but it's usually around 65kg... I'll check later today) and apparently I should be aiming for 1387 calories on rest days, which isn't that far, actually. I'll be eating a bit more and try to keep my calories around that number. In the following months I really want to become a bit more fit, I'll be 25 years old in January and I don't want to get to 26 in bad shape. So I might be checking this thread more.
Silphonica
Banned
Been looking to get my squat form critiqued for a while now, this is me squatting my body weight (75kg)
http://www.youtube.com/watch?v=qlLDuWan-q4&feature=youtu.be
(sorry forgot the link)
. One thing, I don't plan on changing from high bar squats any time soon.
It's amazing to see myself change my squat weight so much, I used to squat 37.5kg back in mid august. This is what my legs look like just now (ignore the shitty bicep shot, it was for another site).
Dem quad bumps.
Edit: Rm88 - i'm 192cm, with a weight of 75kg, and 18% bf. Bulk first, cut later.
http://www.youtube.com/watch?v=qlLDuWan-q4&feature=youtu.be
(sorry forgot the link)
. One thing, I don't plan on changing from high bar squats any time soon.
It's amazing to see myself change my squat weight so much, I used to squat 37.5kg back in mid august. This is what my legs look like just now (ignore the shitty bicep shot, it was for another site).
Dem quad bumps.
Edit: Rm88 - i'm 192cm, with a weight of 75kg, and 18% bf. Bulk first, cut later.
Spiritreaver
Member
I'm in the same boat. I'm 176 cm tall and 65 kg and if I have to guess my bf is around 17% too. I have pretty noticeable lovehandles, but I can also see my ribs, it's pretty fucked up.
I want to address the "fat" part of skinny-fat first because I don't feel comfortable with my shirt off having this amount of fat. I'd rather be skinnier and then try to clean bulk than bulk now and end up fatter
Brolic Gaoler
formerly Alienshogun
THANKS BROSEPH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
fredrancour
Member
As a complete beginner to exercise, your body goes through a period of time where you just get less squishy. It's basically the only time you can cut body fat while adding a little muscle. Eating a ton makes you gain fat. Lifting weights does not. There is not one single reason to wait to begin the exercise portion of your plan. Add 100 or 200 calories if that's what it takes to have the energy to do lifting. It will be worth it.
I''m speaking from experience here. My first period of regular strength training came the summer after freshman year of college. I was squishy had little muscle. With zero dietary change, body fat dropped from just introducing weight lifting. Lifting can't hurt you unless you're so malnourished that you get injured due to fatigue.
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