BODYBUILDING Community!

ndj1979 wrote: »

arditarose wrote: »

Can I ask a question?

Now that I'm into my bulk, have been lifting awhile and have a good understanding of my routine, I'm wondering the best way to go about sculpting the body I want. For example-I have large calves. They were 16.5 inches when I was fat and I think they are still 15 inches. I have no desire to make them bigger, but my program has me hitting calves twice per week. Would that be something I would only want to do once per week, if not at all? I obviously don't want to neglect anything either, I assume.

you can do them once a week or none totally up to you ..sometimes I just run out of time with PHUL and I will not get in triceps or calf ...

Yeah...I guess in my brain I know this. Maybe I'll stick to once.

txchipk wrote: »

Exerorg wrote: »

txchipk wrote: »

Exerorg wrote: »

I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?

You don't need 30 minutes of cardio each day if underweight and trying to gain. It is being counterproductive at this point. You likely also need to increase the intensity of lifting...you should be tired after an hour. If you are lifting for 2 hours, you are either lifting too light or taking really long rest breaks. You should be able to hit 18-22 sets (not counting warm ups) using weights heavy enough to stay in the 8-12 rep range in an hour and that should be sufficient.

Thanks for the advice. I'd like to add that I'm not underweight at 130 lbs and 5'3 by non-bodybuilder standards, so I figured 30 minutes of cardio would be fine to keep my heart in shape. Also those two hours aren't consecutive, but actually one hour around noon working upper/lower depending on the day and another around evening of low intensity core.

If the cardio is low intensity, that is fine (walking is sufficient for the heart given that you are also exercising it lifting). Otherwise, you will be burning calories that negate a weight gain.

Alright, so I just need to add more calories if I'm running then, yes?

txchipk wrote: »

Exerorg wrote: »

txchipk wrote: »

Exerorg wrote: »

txchipk wrote: »

Exerorg wrote: »

I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?

You don't need 30 minutes of cardio each day if underweight and trying to gain. It is being counterproductive at this point. You likely also need to increase the intensity of lifting...you should be tired after an hour. If you are lifting for 2 hours, you are either lifting too light or taking really long rest breaks. You should be able to hit 18-22 sets (not counting warm ups) using weights heavy enough to stay in the 8-12 rep range in an hour and that should be sufficient.

Thanks for the advice. I'd like to add that I'm not underweight at 130 lbs and 5'3 by non-bodybuilder standards, so I figured 30 minutes of cardio would be fine to keep my heart in shape. Also those two hours aren't consecutive, but actually one hour around noon working upper/lower depending on the day and another around evening of low intensity core.

If the cardio is low intensity, that is fine (walking is sufficient for the heart given that you are also exercising it lifting). Otherwise, you will be burning calories that negate a weight gain.

Alright, so I just need to add more calories if I'm running then, yes?

I wouldn't do any running if trying to gain weight..do something lower intensity (walking) for heart health. Running is counter to bodybuilding if that is still the objective in the original post.

Got it, thanks!

memo1974 wrote: »

Week 4 is gone. The recap so far:
Week 1: 196 lbs.
Week 2: 198 lbs.
Week 3: 199 lbs.
Week 4: 200 lbs.

Will stay on 2800 calories for week 5.
Also new for week 5 is the incorporation of Animal Stak. Trying to get the "T" higher. And, I got a supp of BCAA which I am planning on adding to the after workout shake.

"May the gainz be with you..."

Memo: "May the gainz be with you..."

Me: "And also with you..."

I'll update while I'm here, as well:

Week 1: 174.5
Week 2: 174.2 (got sick)
Week 3: 175.0
Week 4: (in progress 1st weigh-in was high, @ 179.2. Likely due to a couple days of loose tracking and a few beers on both Friday & Saturday)

Week 4 calories are 2890 on (4) training days and 2675 on (3) rest days.

richardwilliams706 wrote: »

Can anyone help? Ideas tips etc. I'm 28 6ft2 and 165lbs my goal is 180lbs but I'm stuck and can't seem to get past 165, my intake is good, at least 3200kl a day. Decentish foods plenty of carbs and protein and topped up with fats . I trt n get to the gym when I can but it's hard with working shifts. I'm making good gains in my strength and have seen a lot of aesthetic change but my weight stays the same. Help please

Eat more. Add another 200 calories and in a few weeks if you aren't gaining add 200 more.

Riff1970 wrote: »

sjohnson__1 wrote: »

memo1974 wrote: »

Week 4 is gone. The recap so far:
Week 1: 196 lbs.
Week 2: 198 lbs.
Week 3: 199 lbs.
Week 4: 200 lbs.

Will stay on 2800 calories for week 5.
Also new for week 5 is the incorporation of Animal Stak. Trying to get the "T" higher. And, I got a supp of BCAA which I am planning on adding to the after workout shake.

"May the gainz be with you..."

Memo: "May the gainz be with you..."

Me: "And also with you..."

I'll update while I'm here, as well:

Week 1: 174.5
Week 2: 174.2 (got sick)
Week 3: 175.0
Week 4: (in progress 1st weigh-in was high, @ 179.2. Likely due to a couple days of loose tracking and a few beers on both Friday & Saturday)

Week 4 calories are 2890 on (4) training days and 2675 on (3) rest days.

Lol! Grew up Catholic, huh?

Ha, nope! But went to a Catholic high school.

Happy new year everyone! Let's make some gainz this year.

Update:
October 10th - 147#
December 27th - 165#

Lost most of my 6 pack and gained some spare tire. I'm going to keep bulking until about March 1st, then start a cut. I'll try to hit 170# which I've never been before.

Riff1970 wrote: »

Happy new year everyone! Let's make some gainz this year.

Update:
October 10th - 147#
December 27th - 165#

Lost most of my 6 pack and gained some spare tire. I'm going to keep bulking until about March 1st, then start a cut. I'll try to hit 170# which I've never been before.

Happy New Year! I just wanted to make a comment about your plan of bulking until March.

I noticed that lots of people bulk for very long periods of time (more than 12 weeks)
When I first started training, about 20 years ago, I was lucky to join a gym owned by a very dedicated bodybuilder. He was happy to teach everybody how to train and how to eat to be a bodybuilder, no extra charge.

His rule for bulking was: bulk for 12 weeks, then either cut or maintain for 4 to 6 weeks, then get back to bulking for 12 weeks and so on.

At the time I did not understand many of his "rules". Many years later, and after reading tons of material in the subject, it seems that he was right on the money. According to some researches, bulking or cutting for longer than 12 weeks, becomes less efficient because your hormones become "lazy".
By cycling the bulking and cutting, is like giving your body a "vacation" and a chance to "reset'. I am not saying bulking for a long time is wrong, just less efficient.

His reason for the cycling was to stay close to his competition weight, example: for 12 weeks bulk and put on 6-8 pounds, then cut for 4-6 weeks and lose 3 pounds of fat, notice the word "fat" not body weight. Just and example, everybody will get different results.

I have used this system almost my whole life with great results. It may take longer to get to the weight you want, but you look good in the meantime, many years ago I weighted 175lbs very lean, today I weight 202 and I can still see my abs and obliques in the mirror. I think it helps keep my sanity too when bulking.

Okay, this is getting ridiculously long, just my two cents. Give it a try, nothing to lose, just muscle to gain.

Chau.

jkuckian wrote: »

Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)

Join the community and we can make this journey a lot more fun!

I also agree and think this calorie intake is too much! I was also trying to gain weight for a long long time! I never went up to this many calories. You're also eating way too many carbs you should probably lower the carbs to 50%, but hey if you're getting good results that you want then keep doing what you're doing, just from experience very high carbs and very high caloric intake leads to quick fat gains and that you don't want because then you'll end up doing what I'm doing now and dropping weight to keep your muscle and lose fat. Like Ive said before you should do things slowly! I mean how much weight are you trying to gain and in how long? You should aim for 5-10 lbs in an entire year to really gain more muscle than fat. Any quicker than that and you're asking for a belly and unwanted gains. I'm sure you're gaining muscle which is great but you want to SHOW your muscles not hide them, bulking is great, but it can't be done foolishly or without being careful, not saying that's what you're doing, but your intake just sounds too extreme and more is NOT always better! Remember that! That's a really important expression especially when it comes the body building life! In fact sometimes LESS is better! Although you can never work too hard or be too devoted that's for sure. PM me if you have any further questions or want to seek more guidance and if anyone has any criticism to what I've said in my post please feel free to let me know I don't claim to be a genious but I"ve doing this for awhile and have been doing lots of research, but could always use new information!

memo1974 wrote: »

Riff1970 wrote: »

Happy new year everyone! Let's make some gainz this year.

Update:
October 10th - 147#
December 27th - 165#

Lost most of my 6 pack and gained some spare tire. I'm going to keep bulking until about March 1st, then start a cut. I'll try to hit 170# which I've never been before.

Happy New Year! I just wanted to make a comment about your plan of bulking until March.

I noticed that lots of people bulk for very long periods of time (more than 12 weeks)
When I first started training, about 20 years ago, I was lucky to join a gym owned by a very dedicated bodybuilder. He was happy to teach everybody how to train and how to eat to be a bodybuilder, no extra charge.

His rule for bulking was: bulk for 12 weeks, then either cut or maintain for 4 to 6 weeks, then get back to bulking for 12 weeks and so on.

At the time I did not understand many of his "rules". Many years later, and after reading tons of material in the subject, it seems that he was right on the money. According to some researches, bulking or cutting for longer than 12 weeks, becomes less efficient because your hormones become "lazy".
By cycling the bulking and cutting, is like giving your body a "vacation" and a chance to "reset'. I am not saying bulking for a long time is wrong, just less efficient.

His reason for the cycling was to stay close to his competition weight, example: for 12 weeks bulk and put on 6-8 pounds, then cut for 4-6 weeks and lose 3 pounds of fat, notice the word "fat" not body weight. Just and example, everybody will get different results.

I have used this system almost my whole life with great results. It may take longer to get to the weight you want, but you look good in the meantime, many years ago I weighted 175lbs very lean, today I weight 202 and I can still see my abs and obliques in the mirror. I think it helps keep my sanity too when bulking.

Okay, this is getting ridiculously long, just my two cents. Give it a try, nothing to lose, just muscle to gain.

Chau.

Ok. I'll try that. I'm right at 12 weeks now so I'll try to maintain for January and re-start the bulk in February.

Thanks!

I've done three shows and prepping for my 4th. 5"9 190 10%bf and I'm using 2600 calories 50%c 30%protien 20% fats. I'm new to counting macros so I'm interested to see how this is gonna work. I also incorporate all my cardio into diet so usually a 5k jog allows me to eat another 500 calories. so 3000 but I'm not eatai

dvis334 wrote: »

jkuckian wrote: »

Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)

Join the community and we can make this journey a lot more fun!

Down! I'm beginning my journey to fitness with Stronglifts 5x5. Might switch up to Weiders 5/3/1 later. Afterward, I may focus more on aesthetics. Just want to build a solid strength foundation before anything though. My caloric intake is exactly where yours is. My macros are 50C/35P/15F. Good luck to you!

@dvis334 -- Increase your fats brother. It's almost always suggested to consume fats at a minimum of 20-25% of your caloric intake.

35% protein seems a bit high, too. If you're at 3500-4000 calories/day, you don't need even close to 300g of protein. That's insane. How much do you weigh? What's your LBM? Try setting protein (if bulking) to the lower end of the range. The range I'm referring to varies from person to person, but most probably fall somewhere within: 1-1.5g per lb of Lean Body Mass or .7-1g per lb of total body mass.

If you only take one thing from my comment make it that, for health reasons, you make sure your fats come up a tad!! Good luck to you!

dvis334 wrote: »

sjohnson__1 wrote: »

dvis334 wrote: »

jkuckian wrote: »

Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)

Join the community and we can make this journey a lot more fun!

Down! I'm beginning my journey to fitness with Stronglifts 5x5. Might switch up to Weiders 5/3/1 later. Afterward, I may focus more on aesthetics. Just want to build a solid strength foundation before anything though. My caloric intake is exactly where yours is. My macros are 50C/35P/15F. Good luck to you!

@dvis334 -- Increase your fats brother. It's almost always suggested to consume fats at a minimum of 20-25% of your caloric intake.

35% protein seems a bit high, too. If you're at 3500-4000 calories/day, you don't need even close to 300g of protein. That's insane. How much do you weigh? What's your LBM? Try setting protein (if bulking) to the lower end of the range. The range I'm referring to varies from person to person, but most probably fall somewhere within: 1-1.5g per lb of Lean Body Mass or .7-1g per lb of total body mass.

If you only take one thing from my comment make it that, for health reasons, you make sure your fats come up a tad!! Good luck to you!

Thanks for your response! I have read about keeping fats at or above 20% and with your comment ill definitely be making those changes. I weigh 150lbs. Not sure what my BF% is though. At 5'10" im skinny-fat 28th it all stored in my belly.

Question: I thought protein was essential to building muscle and strength. I figured the more protein the better. What's the disadvantage of keeping it high? Advantages of dropping it to say 1g/lb ? Thanks again for your response. Looking forward to your feedback!

If you're bulking, try going to 25% or higher with fats. This will make it easy for you to cut some calories quickly by decreasing your fats all while staying above your suggested minimums (when you do decide to cut). Also, protein is essential for building and maintaining muscle, you're right, but only to a certain extent before its just a more expensive carbohydrate. Here's a decent forum run down of calories/macronutrient calculations: http://forum.bodybuilding.com/showthread.php?t=121703981

When bulking, I like to set my minimums and then stay within ranges of 20 or 30g's in each macronutrient to keep a somewhat steady macro ratio. IE: For my bulk right now I'm at 2750 kcals (gaining roughly 1lb/week). Macros: Fats: min. I'm comfortable with is 68g (22%) - I try to stay around 70-90g's of fat. Protein: I'm 175lbs. I try to aim for a min of 155g's but have it set for 165. Anything between 155-185g is cool with me, as long as I'm meeting other nutrition needs. Carbs: I fill in the remainder of my calories with these. anywhere from 345-370g/day.

Also...you should probably find your BF% before you decide how you want to pursue your bulk. If by skinny fat you mean greater than 15% bf, then maybe try and eat at maintenance and let your beginning muscle gains level out your bf% before you eat at a surplus. Or eat at a very slight surplus so not to add more fat than muscle!