dont diet ,do cardio to get big an ripped

[nclifter6feet6]

with all the dieting cardio and training ive done i beleive cardio is more important than dieting when it comes to getting big and ripped at the same time. when u eat less food your metabolizm goes down we all know this. even if you eat like 20 calories less your metabolizm is lower because your eating LESS. when you eat a shitload of food your metabolizm is higher but you are getting more calories which can make you fat unless you dont do high intesity cardio like sprints. you grow muscle much easier the higher your metabolizm (more calories). what people should do is concentrate on keeping that metabolizm high with LOTS and LOTS of food. the more food the higher metabolizm the more muscle your building. i would just keep going up and up and up on the calories eat anything you want just keep fats decent i suppose around 100 grams of fat or more(actually im not even shure if it matters that much on fat intake for muscle building the more fat the more muscle you may put on, i dont know ,but i do know its bad for arteries) and protien at one gram per pound of bodyweight. your body will always be in an anabolic state if your eating tons of cals. but the trick is everyday do high intensity cardio on an empty stomach first thing in the morning to give you an early morning boost for you metabolizm. and we all know that sprints or high intesity cardio is the best way of cardio to actually tap into your fat stores for energy this is backed by many studies. i go to the gym and there are alot of nccu athletes they are big and ripped up one of the guys here is all natural deadlifts 600 plus at a bodyweight of 165 4 percent bodyfat year round, i am not lieng the guy needs to compete. but anyways to get back on point these athletes almost always do cardio first thing in the morning on empty stomachs and eat tons of food all day. most of these guys are 200+ pounds plus all under 7-8 percent bodyfat. they tell me the same thing do cardio on empty stomach and just train no fancy training routines or diets just eat do cardio and lift.

im beginning to realize they have alot of truth in what they say. for those that think im just some jabroni running off at the mouth about cardio, im in great shape i have a pic on here. i still could stand to put on alot more size i feel there isnt really any limit to how big you can get ,its just a matter of how much food your stomach can handle everyday and if you train.i got really cut this year by extreme dieting this year i got down to about 6-7 percentbodyfat lowest ive been in a long time, i posted a pic on here of me with a nice six pack with some size, after the pic i got even more ripped but i was eating next to nothing i still kept a decent amount of mass but felt crappy and couldnt eat anything good. i had lowerd my metabolizm soo much by eating so little. but now im eating probably 3 times as many calories as apposed to when i was dieting. im gaining alot of new muscle. i eat anything i want icecream pies pizzza and alot of protien. but now i have alot more energy to do the cardio and lift and i feel alot better during the day cause im eating yummy foods, i eat as much as i can, i stuff my face everyday getting stronger everyday at the gym. i hope all this i wrote can help someone here its helped me. later

 

[thriller]

i think this would be good for me

see im sixteen and im starting my first lifting program and it looks pritty tough. im a basketball player looking for more power in my game. now basketball is a sport that you have to play everyday to stay on top. ball handling, shooting) so with my lifting im going to be playing 3 to 5 hours a day of ball all summer. so i dont know if im going to be able to diet vary well doing so much cardio and lifting everyday almost. so you think i should just forget about bf for now and just worry bout it in the season.(even though i might want to go down a bit for the ladies jk

so what oyu think

 

[nclifter6feet6]

the cardio and sprints and enough training and lifting weights you wont be fat. especially if you did 30 minites or more of sprints every morning, you would not be fat. im not saying over night but a few weeks doing back to back sprints with 30 seconds rest perset everymorning and by eating lots of food to keep metabolizm high to build muscle and lift weights you will have more muscle and be leaner in just a few weeks. and in a few more months you will have gainined even more muscle and got even a little bit leaner an so on. but for a quick fix, if i wanted to get cut up in a week i would go on a low fat low carb and 1g per pound of bodyweight protien diet for a week you will notice alot of weight and water losss really quick lets say if you wanted to go to the beach but dont plan on eating that way year round.

 

[solidj55]

nclifter6feet6- I have seen your pics and you are a ripped up mofo. Congrats on the progress bro. I am currently cutting and the way I do it is mostly through diet. And I like you feel tired and hate not eating "good stuff" during the day. I am so fucking sick of tuna and chicken and protein bars I could puke. I lift three days per week and have been doing cardio on off days. I have dropped from 195lbs(14%BF) down to 184lbs(12%BF). I tried the sprints, I was doing 8X100meter sprints resting(slow walk)in between each sprint for about 1min 30sec. I had two problems that you may be able to help me with. Number one, it was nearly impossible for me to sprint on an empty stomach because after the first two sprints it was like I was dead and had no energy. I tried them in the after noon after I had eaten a few meals to see if I was just out of shape but I found it was just the fact that I had no food(carbs) to fuel me. Also, my hamstrings and shins got so damn sore that it took like three or four days to heal. How do you avoid these problems of soreness? Thanks in advance. OH yea and if you dont mind tell me what your sprint routine was like, distance of sprints rest period and number of sprints per session.

 

[nclifter6feet6]

the sorness is just like when you got sore as hell the first time you lifted weights or the first time you did squats. your body will adapt give it time. i do sprints even when im sore. now i dont get sore from sprints my body has adapted to them everyday. work on keeping your knees high when running and kicking back with your hamstrings. if you cant do sprints first thing in the morning just do them after you lift weights . what i do sometimes eat a big carb meal before i go lift for and hour and a half then i go and do sprints after i lift, this way my stomach has time to digest the carbs while lifting and i wont feel loaded down. if you eat lots of carbs this will also help you deal with the sorness and help your body adapt a hell of alot quicker. you will notice a big change in the development of the middle upper quad muscle the V in the middle of your quad gets alot bigger and your hammies blow up too and also your obliques and upper abs get hell of a workout. right now i do about 20-25 100 yard sprints with 30seconds-1minite rests in between sets. work on keeping knees high and taking big strides. your squat will also increase doing sprints. take alot of fruictose or like honey before you go lift this way by the time your done lifting the fruictose will be digested in time for your sprints which will give you alot of energy for sprints. dont worry about calories

 

[Kid Dynamite]

NC-
I think this is all good advice. Too many people fuck up on their diets or can't stick with them and then quit. It's also easier on the mind not to have to worry about calories and such. Naturally, some people still won't be able to eat icecream and pizza if they're trying to lose fat, but keeping the diet fairly clean will have good benefits. And, doing sprints, as opposed to doing low intensity cardio sessions, helps build up your legs and stabilizers. Plus, you won't burn muscle. Sprinters, football players, etc. are an example. Good advice.

 

[coolcolj]

http://www.testosterone.net/articles/193app.html

Q: I train early in the morning, soon after waking up. I know this isn't ideal, but it's truly the only time I have. What can I do diet-wise to maximize my efforts? What should I eat before training, if anything? What should I consume during training? After? When should I eat my first solid meal? How many times should I chew it? Help!

A: Let's put things into their proper perspective. The most important thing is that you're getting up and draggin' your glutes to the gym. Yes, my focus is nutrition, but in terms of a trainee's hierarchy of needs, find your way to the gym first and then worry about nutrition. After all, slightly sub-optimal training and nutrition is better than no training and piss poor nutrition. So keep up the good work.

Now, to take it the next step and optimize your personal situation, let's consider the nutritional needs you have when training in the AM. Since it's probably been about eight hours since you've last eaten, your liver is probably somewhat depleted of its glycogen (stored glucose). The liver giving up its glycogen in the form of glucose is one of the only ways for the body to maintain an adequate concentration of glucose in your blood, especially overnight. Without adequate blood glucose, not only will your workout suffer, that little thing you call living and breathing will also suffer.

Since there's no dietary glucose coming into the blood while you sleep, the liver must deplete itself in an attempt to supply this blood glucose. But in the morning, even with the liver's efforts, blood glucose is probably lower than it needs to be for optimal functioning, especially in the gym. So the morning is the time that one should begin to normalize blood glucose and replenish the liver glycogen with food. Although the main focus at this time should be the carbohydrate situation in the body, understand that blood amino acid content is low in the morning as well and this isn't the ideal scenario to "get your bulk on."

Since waking up and beginning your day will require significantly more calories than sleeping, and your body is already running on stored energy, the body must begin to rely even more on stored calories to function. Those calories will come from fats, carbohydrates, and protein. However, assuming you did eat within the last eight hours or so, you're not necessarily "catabolic" in terms of muscle mass (when you're doing normal morning things).

What you're simply doing is breaking down stored glucose in the liver to manage blood glucose, stored glucose in the muscle to provide for muscle contraction, and stored fat within the muscle and from adipose tissue to also provide for energy needs. Ultimately, if this "fasting" situation persists, muscle loss begins. But getting up, draining the plumbing, brushing the teeth, and waxing the moustache won't make you catabolic.

However, head to the gym and start exercising with this physiological situation and things take a turn for the worse. Since weight training uses predominantly glucose for energy, and your blood glucose and muscle and liver glycogen stores are low, your training intensity won't be statistically different from zero unless you provide some carbohydrate. In addition, even this small amount of stress on the muscles will begin to tax the protein reserves. Without adequate amino acids in the blood, say goodbye to your dreams of building those peptide chains you call muscles.

So in the end, training after an overnight fast is a mistake because strength and intensity will be lower than they should be and your efforts in the gym will slowly eat away at the muscle. So how can you remedy this situation and ensure optimum intake? Well, as I've written before:

1) Weight Trainers: Eat a protein and fat meal about two hours before training. This will provide the body with adequate calories and spare muscle glycogen for the exercise effort to come.

Endurance and Interval Trainers: Eat a carbohydrate and protein meal about two hours before training. This will help restore liver and muscle glycogen as this type of exercise is severely glycogen depleting and you may simply run out of gas if these tanks aren't "topped off."

2) All Athletes: Drink 1/2 - 1 serving of a fast-digesting protein and carbohydrate drink like Biotest Surge during training to spare muscle protein, force a positive protein balance, and to maintain blood glucose.

3) All Athletes: Drink 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge immediately after training to promote recovery.

4) Eat a solid food meal that's moderate to high in carbohydrate and protein with little fat about an hour or two after training. This will help promote recovery and enhance glycogen resynthesis for your next workout.

But, with your morning workouts, that doesn't work for you, does it? Well, for all those reading this who can eat two hours before training, use the above schedule. But for you guys rushing off to the gym as soon as the sun pops up (or earlier), here's what you need to do.

1) Regardless of your exercise, begin drinking a specially concocted beverage within ten minutes of beginning your workout (in the car if necessary). This beverage should contain 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge and an additional serving of Gatorade or other simple carbohydrate powder (an additional 33 to 40 grams of carbohydrate above that already in Surge). This will provide adequate blood glucose and help accelerate glycogen synthesis in the liver and muscle.

2) Drink 1/2 - 1 serving of a fast digesting protein and carb drink like Biotest Surge immediately after training.

3) Eat a solid food meal that's moderate to high in carbohydrate with little fat in it, about one to two hours after training.

This program, while not as complete as the first, will yield comparable results in terms of muscle mass gain. The failure to replenish glycogen completely after the overnight fast may cause your workout intensity to suffer a bit (if you're doing high intensity anaerobic interval training or aerobic training), but it won't be terribly detrimental to a normal weight trainer.

 

[coolcolj]

Morning sprints on an empty stomach is not a good idea

see here


http://www.elitefitness.com/forum/showthread.php?s=&threadid=151529

 

[nclifter6feet6]

i prefer to get my advice from college athletes, and my own personal experience. you make everything too complicated coolcolj, i know you have good intentions but i think u regurgitate too many things you read on the web. i dont think you have enough personal experience in diet and weight training. ive been in the game a while about 8 years now even though im still young ive been in the game a long time, and i feel that i am pretty on point with what i say. you say sprints in the morning is a bad idea then why do all these athletes and weightlifters i know doing sprints on the streets and hitting stairs in the stadiums first thing in the morning. they have the body to prove what works, and so do i. and a diet does not need to be all complicated and have meals at percise times or percise quanities. most of these guys just make shure they get in enough protien 1 gram per pound of bodyweight. theres really no need to keep perfect tract on carbs and fats just eat what you want, but somewhat healthy you know..but do your sprints and training. you say that your in too much of a catabolic state upon wakening, i mean geez bro how much muscle can u loose from being asleep none, thats where we put on muscle when we sleep.

 

[nclifter6feet6]

ill admit sprints are a bitch first thing in the morning. even my buddy that deads 600 plus with just a belt(drug free) just some days does sprints in the morning and sometimes after he works out. it really doesnt matter that much when you do them but if you do them or not.