Want to learn how to build lean defined muscle
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thinlizzie wrote: »Why bulk then rip! Can you stay ripped all the time.
Yes. That's what I do. I stay lean 365. And still put on mass. Still 10% body fat.0 -
How do you stay ripped? That's the look I after.0
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thinlizzie wrote: »How do you stay ripped? That's the look I after.
My understanding is that it's tricky because of the diet component.0 -
thinlizzie wrote: »How do you stay ripped? That's the look I after.
To start, I still have a super active metabolism. I believe in natural body types. Some people are skinny while others are just a little larger. I'm naturally a skinny person. So honestly, at first it was extremely hard for me to even pack on any mass. Until I started tracking everything I ate.
I try to keep my macros around 50C/20P/30F. I consume anywhere from 2,650-3,000 calories a day.
I order chicken in bulk. 40lbs at a time. Usually will last me a little over a month. Some days, four breasts a day. On average, just two a day.
On the active side. I try to hit at least 10,000 steps a day. A legit 10k, not running the vacuum for an hour haha
I also workout 5-6 days a week. Heavy weight training. I'll switch between high reps low weight and low reps high weight. I also mix super sets and drop sets in there.
Split my days into body parts.
Monday chest and tris.
Tuesday back and bis.
Etc.
Since I'm naturally skinny, I don't do any cardio other than getting my steps in. This may not work for everyone. But it does me.0 -
Perma bulk crew chekin in, 132 to 181 in two years crew (mostly muscles)0
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Thank you so much for the advice. It's the same way I was five years ago. Then I had neck surgery and have just started back working out. I did a lot of studying trial and era for 10 years. And your workout program has been the one that fits bye best. I did just change my Carb pro fat starting this week from0
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I'm the same weight- but bigger. so not leaner looking bigger- same weight- taking up more physical space. I'm not quiet as lean looking as I was post bulk- but ehI got lazy and didn't want to fight that hard. Whatever.Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
Thank you, so if I understand correctly you are at the same weight you were prior to bulking but leaner?
I had posted in a different forum about bulking at my current weight/bf % and was encouraged to go for it. I do feel that at my stats, it is better for me to wait.
I'm sorry I dropped the "low" part on accident- I would have said I was between 23-25% BF. I carry a lot of fat lower on my body so while I get lean looking up top (I had flexed ab definition)- I still am quiet meaty below.marissafit06 wrote: »Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
How low would you suggest going before bulking? High teens like psulemon suggests or mid teens? When you say you were in the 20's do you mean 20.X or more like 21-29?
If you're really worried about appearance and how hard you have to fight with the fat- staying as @ndj1979 recommended- closer to 20.
While I care about what I look like- push comes to shove- I'm a power lifter- my numbers mean more to me than my body fat- so I'm personally willing to take on more fat and hold more fat than the average bear. And I'm lazy- getting under 160 for me is harder work than I'm willing to do. I work 15 hr days sometimes- but I work a desk job- so balancing the fact i"m running around all day- with sitting on my a%% means I feel hungrier than I should be and ultimately- I just can't be bothered to really tip the scales the other direction_ I hate eating less than 1600 calories a day- so I'm pretty much just not willing to do it. So I stay plush and fight to get lean after I bulk LOL personal choice!
That was really helpful. Thanks!0 -
Lets just get this straight, 25% for a female is not that high. But the concept of Bulking for you is a bit off. Being at 25% does allow you to eat the same as you would normally to maintain weight. All you need to do is start going to the gym and lifting and your body will slowely eat away at the 25% because you have enough on you that your body will take energy from fats rather than muscle. I wouldnt change the way you eat unless that includes slightly more proteins, and less carbs. The BIG difference is, you will feel more tired with less carbs. To Suppliment this simply, change the intake. Less carbs
> EAT AVOCADOS. the healthy fats in the avocados will keep your energy levels high for when you gym, pre and post. I hope this helps, but unless youre a serious bodybuilder there is nearly no reason to "bulk". A cutting phase is the only thing that makes sense because when someone "Bulks" that person who is doing it properly has enough muscle mass to LOSE the weight, otherwise your bulk will sit on you. Natural "high" metabolisms come from having more muscle mass than most people, which is why you burn so much energy. I hope this helps you, i would just change some of the foods youre eating.
If youre looking for any advice, please add me and share your diary and ill try and change one or two things up for yourself, but that being said, 25% is not that high; very easy to work with if you ask me
DONT BULK haha. Enjoy everyone 0 -
Lets just get this straight, 25% for a female is not that high. But the concept of Bulking for you is a bit off. Being at 25% does allow you to eat the same as you would normally to maintain weight. All you need to do is start going to the gym and lifting and your body will slowely eat away at the 25% because you have enough on you that your body will take energy from fats rather than muscle. I wouldnt change the way you eat unless that includes slightly more proteins, and less carbs. The BIG difference is, you will feel more tired with less carbs. To Suppliment this simply, change the intake. Less carbs
> EAT AVOCADOS. the healthy fats in the avocados will keep your energy levels high for when you gym, pre and post. I hope this helps, but unless youre a serious bodybuilder there is nearly no reason to "bulk". A cutting phase is the only thing that makes sense because when someone "Bulks" that person who is doing it properly has enough muscle mass to LOSE the weight, otherwise your bulk will sit on you. Natural "high" metabolisms come from having more muscle mass than most people, which is why you burn so much energy. I hope this helps you, i would just change some of the foods youre eating.
If youre looking for any advice, please add me and share your diary and ill try and change one or two things up for yourself, but that being said, 25% is not that high; very easy to work with if you ask me DONT BULK haha. Enjoy everyone
There are plenty of reasons for a women to bulk.
And since when did avocados provide energy because they certainly dont for me?
And we all agree that 25% is good but not optimal for a bulk.0 -
Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
because as that level of body fat most of your gains will be fat and not muscle...
You have commented on my thread before and I have found your input really useful, I'm 5'6-5'7 151 pounds yet I look so slim? I have wide hips which is probably why. I am currently bulking and my body fat percentage is 24℅, I just feel if I start cutting now I'll look even skinner which is not the look I want
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I was going to bulk I'm at 22.7% bf 5'1 122lbs but I've decided to try and maintain for a while and drop some body fat .. I heard that because I'm pretty new to lifting (6 weeks) I can make a little muscle gain and drop fat. I have no idea when the right time is to bulk but if I can drop some body fat and make a little muscle gain I'm happy with that just until I'm ready mentally to bulk .. I think it may be a little hard for me to get my head around losing so much weight and then gaining some back again so until then I'm happy to maintain. If I don't gain muscle or drop any fat then I will bulk.. How else can you build muscle if your not gaining any when at maintenace 0
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diyadiamonds wrote: »Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
because as that level of body fat most of your gains will be fat and not muscle...
You have commented on my thread before and I have found your input really useful, I'm 5'6-5'7 151 pounds yet I look so slim? I have wide hips which is probably why. I am currently bulking and my body fat percentage is 24℅, I just feel if I start cutting now I'll look even skinner which is not the look I want
You can set your account to maintain and continue to lift heavy. Depending how long you maintain it, it's possible to see some reductions in body fat (some potential muscle growth as well). Overall, you can bulk if you feel you are ready for it. That is your call to make. But 25% is generally a very top end of the range to bulk.0 -
ericGold15 wrote: »
LOL please post studies showing someone gaining 10 pounds of pure muscle with no fat gain...
Not a study but this --> http://www.bodybuilding.com/fun/fat_loss_muscle_gain_trick.htm
And this --> http://www.menshealth.com/fitness/research-proves-you-can-gain-muscle-and-lose-fat-same-time
I'm not agreeing or disagreeing. I just like having fun in the forums.
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ericGold15 wrote: »
LOL please post studies showing someone gaining 10 pounds of pure muscle with no fat gain...
Not a study but this --> http://www.bodybuilding.com/fun/fat_loss_muscle_gain_trick.htm
And this --> http://www.menshealth.com/fitness/research-proves-you-can-gain-muscle-and-lose-fat-same-time
I'm not agreeing or disagreeing. I just like having fun in the forums.
Alan Aragon would suggest a variety of situations where one can build muscle and cut fat at the same time as shown here .
Based on some experience with individuals on this board who have confirmation from hydrostatic testing, there is an ability to both simultaneously, but the question is, how optimal is it. The person I am referencing did this over an 18-24 month period (much longer than many bulk/cut cycles). But if you have the patients and dedication to stay lean, there is nothing wrong with the recomp approach. And like many others said, if you are over-fat or a newb to lifting, there will be some great benefits.0 -
ericGold15 wrote: »
LOL please post studies showing someone gaining 10 pounds of pure muscle with no fat gain...
Not a study but this --> http://www.bodybuilding.com/fun/fat_loss_muscle_gain_trick.htm
And this --> http://www.menshealth.com/fitness/research-proves-you-can-gain-muscle-and-lose-fat-same-time
I'm not agreeing or disagreeing. I just like having fun in the forums.
those are not studies…
and mens health, really?
my point was that when one is bulking it is impossible to gain muscle without corresponding fat gain….0 -
ericGold15 wrote: »
LOL please post studies showing someone gaining 10 pounds of pure muscle with no fat gain...
Not a study but this --> http://www.bodybuilding.com/fun/fat_loss_muscle_gain_trick.htm
And this --> http://www.menshealth.com/fitness/research-proves-you-can-gain-muscle-and-lose-fat-same-time
I'm not agreeing or disagreeing. I just like having fun in the forums.
So if this works as advertised why isn't every pro and college athlete (who generally have access to the best training/nutrition support available) on this?
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