dont diet ,do cardio to get big an ripped

[nclifter6feet6]

what ive explained in my post is more long term, about diet and training and cardio. you will loose fat and gain muscle, but if your just looking for a quick fix for the beach just drop the hell out of some calories but only plan on staying lean for a little while because lowering food intake just lowers metabolizm, and ive been there done that. i would rather do the long term diet cardio and training that i posted, this way you can stay about 7 percent bodyfat year round training like this. lets say you eat 3500 calories a day your body will eventually grow into the amount your eating if you know what i mean. eventually it will take 3500 calories or whatever to maintain that muscle mass that you have. but you MUST do the cardio to tap into that fat because you may put on some fat at first, if you eat way over maintance calories or jump the gun on high calories. after a few months you will be a lean and big speed machine.

 

[MohawkMuscle]

I have to agree with you!

I have been training for 8-9 years and was happy with my results untill the last 2 years when I decided to watch what I eat keeping calories low and always trying a new diet becuase its the rave of the day.

I agree with everything you said in your first post about lowering calories too much is hazardous to our muscles.

I also say eat what you want and do your cardio and training. Your body will take care of the rest! Unless you are training for a contest then maybe you have to get specific but not for your average guy who wants to be in good shape.

But as always keep in mind this does not mean eating crap. Just eat many times good whole foods...

 

[plornive]

what ive explained in my post is more long term, about diet and training and cardio. you will loose fat and gain muscle, but if your just looking for a quick fix for the beach just drop the hell out of some calories but only plan on staying lean for a little while because lowering food intake just lowers metabolizm, and ive been there done that. i would rather do the long term diet cardio and training that i posted, this way you can stay about 7 percent bodyfat year round training like this. lets say you eat 3500 calories a day your body will eventually grow into the amount your eating if you know what i mean. eventually it will take 3500 calories or whatever to maintain that muscle mass that you have. but you MUST do the cardio to tap into that fat because you may put on some fat at first, if you eat way over maintance calories or jump the gun on high calories. after a few months you will be a lean and big speed machine.

That is beautiful.
I totally agree. That is the best long-term solution I can think of.

 

[nclifter6feet6]

thanks plorn

i must add that training around the 2-3 rep range is best for me. but some not many people do such a low rep rang, alls im saying is just give it a shot, its gotten me thick especially the arms. think about it your using alot more force training low reps then doing 8-10 reps when u do high reps your not really maxing out your just pacing each rep till you burn out

 

[MohawkMuscle]

I agree again!

Low reps equals higher tension, its perfect for getting hard!

Higher reps just tire me out.

 

[plornive]

I agree again!

Low reps equals higher tension, its perfect for getting hard!

Higher reps just tire me out.

There is no "right" or "wrong", but I think there is a very big difference between 3 reps and 5-6 reps. The former uses mostly stored muscle atp and the latter uses more of a combination of stored atp and muscle glycogen.

 

[solidj55]

Some good info on this post, I hope that I can to the point of dragging my ass out of the bed five days a week and sprinting. I really dont know how many days per week to sprint, or how many sprints to start at/work up to, any ideas??? I only lift three days per week because thats what seems to work best for me to gain size and strength so what should I do the other two nights during the week when Im not lifting, that is if I sprint every morning and all. If I decide to do this my routine will be like this:
Mon: AM-sprints PM-Chest/shoulders/triceps
Tue: AM-sprints PM-???
Wed:AM-sprints PM-Back/Biceps
Thu: AM-sprints PM-???
Fri: AM-sprints PM-Legs

I would also be doing abs twice a week. Do you guys think this would be ok for what you were talking about for long term keeping fat off? I wouldnt be doing shit on the weekends LOL.

 

[nclifter6feet6]

try this
when u sprint just rest 30 sec to a minite per set. instead of timing how long your how sprint session is gonna be just do 20 100 meter sprints everymorning switch it up and do 200 meter sprints if u can handle it

mon am 20 minite-sprints pm chest sholders tris squats
tue am 20 minite sprints pm deadlift hamstrings back traps bis abs
wed am 20 minite sprints pm chest sholders tris squats
thu am 20 minite sprints pm deadlift hamstrings back traps bis abs
fri anytime of the day or am do 45-1 hours worth of sprinting

take the weekend off eat tons of food

i would prefer to hit the muscle 3 times in a week but i think 2 will do

 

[solidj55]

Well bro I appreciate the advice but there are a few problems I have with your routine. Number one, I have never been successful with working a muscle more than once per week. My body just gets over trained not matter what my nutrition is like. Once a week is what works best for me bar none. Also, I can no longer squat nor deadlift. Well let me rephrase that, I will not ever squat or deadlift ever again because of a back injury I suffered this year. It is just not worth it to me to ever have that pain again, and plus bad backs and my family tree go hand in hand so Im trying to take care of mine. I guess I will figure something out.

 

[lilmikey]

sooo lets say i am beginning a bulking cycle in order to gain 15 pounds. using this sprinting method, i would still eat in a "bulking" fashion (err... a clean bulking fashion...) with about 500 a day over maintanence, but just do 20 minutes worth of sprints mon-fri after waking before breakfast? This would still help me to pack on muscle... even though my AMR is greater than my caloric intake? i'm just trying to grasp what you are telling me better... i mean, if i can avoid the fat of a bulking cycle this SUMMER, i would gladly take it. then again i want to get stronger and gain muscle during a time period in which i have access to excellent food and lots of time. ur strategy seems to kill two birds with one stone. i'm skeptical, but all here seem to be in concurence with you. you def. have the experience... please try to clarify this a bit more. thanks a ton!