BowlingBallNutz-Please post your workout/diet/supplement regime.

[reelbig004]

Myself and I'm sure many others would like to see what your doing naturally right now, so we can possibly implement when coming off our cycles.

 

[the_only_sepe]

the most important thing while bodybuildong (weightlifting) period is calories. It is important that your calorie intake reflects your weight, as you gain muscle up the calories. I personally use body weight x 20 during bulking , 40% protein, 30% carbs,30% fats but on off days I lower calories to 10cal/lb. and use 33%,33%,33%
this will help keep you lean while bulking,

I do a mon/chest tues/shl,back wed/legs one day off and repeat after I have done this for two weeks I take a week off from lifting to recover and I eat 10 times body weight to strip off and body fat during this off period

supplementation, I began using satur8 and it seems to be working well, using whey/dextrose post workout usually 75-100g dextrose 50-70 g protein

I use a computer program called life form to log my calories for my weight X 20 days and I always hit my calorie requirements for the day


the diet ratios I got from MR.X

 

[the_only_sepe]

btw... I am BOWLING BALL

 

[wnt2bBeast]

Do you really notice a difference from the one day calorie deficit while bulking?

 

[the_only_sepe]

Do you really notice a difference from the one day calorie deficit while bulking?

that is more of a resting day but the 1500 calories or so deficit helps

 

[bigp3]

100 g of protein
75 g of dextrose
15 g of creatine
2 ala tabs
1 multi vitamin
1 vitamin C
and I have my training partner kick me in the nuts for good measure

 

[reelbig004]

Thanks for the post bowlingballnutz and others. Karma to you all. I'm currently 6'3", 190 and trying to put on some lbm, but need to stay cut for modeling. My breakdown is as follows:

250-300 grams protein
375 grams carbs
80 grams fat
Creatine, Glutamine

All of the calories are clean and the majority of the fat intake comes from flax and olive oil. I am running 3 times a week for 20 minutes in the morning on an empty stomach and training in the evenings 5 times a week. My split is:

Monday: Chest, Abs
Tuesday: Back, Obliques
Wednesday: Shoulders, Abs
Thursday: Arms
Friday: Legs
Rest Saturday and Sunday

Please critique. Thanks for all your help bros.

 

[reelbig004]

BowlingBall,
Also, just to make sure I understand, you work out for two weeks and then take a full week off from the gym? I've never heard of this? If this is the case, do you do cardio or anything else on that week off.

Given my stats/workout schedule do you think I should keep the calories high on the weekends when I am off. BTW I am at 9% body fat. Thanks bro.

 

[bigp3]

whew 190 is lean for 6'3". I am 6'2" and weigh about 270 right now at 13 or 14% bf. I know last summer I got down in the 230's and was a pole and felt so small. Maybe think about putting some size on, but I don't know if that would work with your modeling. Also, running is not all that great for fat burning purposes. Something lower intensity longer duration would be much better, such as cycling for 45 minutes or so. By doing cardio this way you will spare your muscle and burn more fat.

 

[the_only_sepe]

Thanks for the post bowlingballnutz and others. Karma to you all. I'm currently 6'3", 190 and trying to put on some lbm, but need to stay cut for modeling. My breakdown is as follows:

250-300 grams proteinx4 = 1200 cal
375 grams carbsx4 = 1500 cal
80 grams fatx9 = 720

total = aprox 3,400 cal you need to be eating at least 4,000 cal a day to grow at your weight, if u have time keep a diet log and eating 2k cal on weekends should help keep you lean
Creatine, Glutamine