dont diet ,do cardio to get big an ripped

[coolcolj]

Catabolic is like taking 3 steps forward and one step back

wouldn't you like to take 3 steps forward without the step back?


I have more experience then you think.
I used to compete as a bodybuilder for 3 years in my teen years you know. I have 3 trophies to prove it too! Unless you compete, its a different ball game altogether

 

[nclifter6feet6]

coolcolj a bodybuilder??????cmon man ive seen your pics on here! if you were a bodybuilder what the hell happend to you man, did u quit eating and lifting? your living in a fantasy world. im sorry for coming down on you so hard but by judging by the way your pics looked on you thread you look like youve never even picked up a weight. and no i dont compete but im twice your size literally and all natural. but i still have a ways to go ive got a good 60 plus pounds of muscle i beleive i can pack on naturally. im not here to compete im here to get the big booty hoes bro

 

[nclifter6feet6]

solid j - you said you never had success with training a bodypart more than one week right. but have tried training like this at low reps like around 2? when u first start hitting a muscle more than 1 or 2 times a week your body will adjust. in the BEGINNING you may sometimes end up training a bodypart when its already sore and thats fine in my opionion. but i really do think just once a week is definitly NOT ENOUGH. shoot for hitting a muscle TWO times bro keep reps about 2 or 3 and sets per muscle group about 5. for all the skeptics im not saying my way is the only way.

heres what i did today

deadlifts 4sets of 2-3
bentrow 5 sets of 3
barbell shrugs 4 sets of 3
rear delt flys 4 sets of 3
latpulls 5 sets of 2-3
curls 5 sets of 2-3

lil mikey dont worry about cals just eat tons of carbs and eat fats too keep protien at 1 gram per pound of bodyweight eat as much as u like. also read what plornlive quoted on what i said about the diet part. your body will eventually adjust or grow into the amount of calories your eating. lets say you start out with 3500 calories over time of lifting and sprinting it will take time but eventually "grow into" that 3500 calories per day just to maintain your muscle mass. tons of athletes train like this. athletes eat big you will NEVER see an athlete goin on a ckd or ketogenic diet. an athletes goal is to get more muscular and leaner at the same time. and sprinting is really the only way you can get your heart rate up enough to acomplish this

 

[Elite_Fry]

great post nclifter6feet6

just a question.. im hoping to lose 5% bodyfat asap so im doing a low carb diet (so im not getting as nearly as much calories as i was when bulking)... if after i lose this 5% and then go into the way your dieting would i pack on a lot of fat straight away? becos i would be raising my calories straight away after my body being use to a lot less?

thanks

 

[nclifter6feet6]

ok you say your dieting to loose 5 percent bodyfat as soon as possible....im assuming you are doing this for a beach trip or a date or something. remember you are lowering your metabolizm when you diet ok you will loose water weight also and fat and some muscle because metabolizm is lowerd ok

lets say hypothetically you were 200 10percent bodyfat. ok after you dieted you probably ended up at 180 at 5 percent bodyfat. you loose fat and muscle when u diet, so you probably lost 10 pounds of fat and 10 pounds of muscle ok. ok now at 180 pounds at 5 percent your metabolizm is lowed cause you weigh less BUT ALSO what now has made your metabolizm even lower your body has gottin used to eating such low calories. so now your body would EASILY slap on fat right away if u ate just NORMALLY again. im not even talking about bulking im saying that eating just a normal calorie range you will put back on fat until your metabolizm raises back into normal range. i do not know how long this takes.

remember this is a long term diet. this is a diet you grow into! something that takes time look at it this way if you want to count calories

(these numbers are just off the top of my head to help you get the concept of the diet)

ok say you are 200 pounds at 20 percent body fat and you eat 2500 calories per day just to maintain that weight. ok lets say you start this routine. lets say you wanto start eating 3000 calories and do the sprints and do the weight training. lets say each day doing the cardio you burn an ounce of pure fat. and each week you put on a pound of muscle untill you CANT put on any more muscle BECAUSE NOW your body needs 3000 calories just to maintain your new weight. lets estimate its been 10 weeks you are now 210 with about 16 percent bodyfat. rember your burning more fat now even without the cardio because you have put on more muscle. and the cardio is the key cause your always knocking off fat with cardio.

ok so now you seem to be stuck in you tenth week your not gaining any more muscle BUT remember you are loosing fat every day because your are doing cardio. your loosing fat little by little with the sprints. so if your happy at at 17 percent bodyfat hey why not go up in calories. but if you think thats too fat just keep your calories the same at 3000 per day and let the sprinting every morning melt off the fat day by day. i dont think i couldve explained it any better

 

[solidj55]

Yea nclifter I have trained low reps, I have been powerlifting for a long time and thats how we train most of the time, reps of 5's, 3's, 2's, and some singles. I actually train everything twice a week but its not like what you are talking about. For example lets say I do bench press on Monday, well on Thursday I would do something that mimics the bench press in order to strengthen it more. For example on Thursday I may do closegrip bench press, closegrip incline press, bench press of off boards, floor press, dumbell bench press, etc. with the eception of a few movements that I may cycle in there Im not really hitting my chest again on Thursday because Im either doing only a partial movement to work on my top end/lockout strength or Im doing a closegrip exercise to strengthen my triceps. See so I kinda do work things twice a week but not the same exercise. Im not being a pussy believe me, I overtrain so easily its unreal, no matter how much protein I eat or carbs or fat. Its just the way my body is. But at least I know what works for me I guess. I have benched 365lbs, squated 455lbs, and deadlifted over 500 at a bodyweight of 165 so its not like my routine sucks. I just cant compete in full powerlifting meets anymore so all Im trying to do is lose this little bit of fat I put on when I was training to go up into a different weight class and keep it off. Thanks for all the advice NC.

 

[Elite_Fry]

THANKS
i actually got a very high metabolism.. so if after only a month of cutting.. do you think that would alter my metabolism a lot? so it wouldnt be high again

 

[Kid Dynamite]

Any time you diet, your metabolism will drop after a few days. That's your body trying to keep you alive. Sucks; too bad you can't fight your genetics. Even with a fast metabolism it will drop some, but it will probably return to normal a little quicker.

 

[coolcolj]

I said as a Teenager. I quit Bodybuilding at 20 years old. I'm 31 now - just coming back from a long layoff. I haven't lifted for at least 6 years before my return. I did lift for 3 months when I was 25. Remeber I weighed 210lbs at 20+% bodyfat 6 months ago... now down to 182 at 9-11%. Those pics were taken 1 month ago, I'm a lot bigger, stronger and leaner now, remeber I have muscle memory to help to sling shot my gains. I've been as heavy as 205lbs at my current bodyfat percentage in my prime. Lifelong natural trainer as well.

Just give me another 6 months to get back into things, but I'm not bodybuilding anymore these days. functional muscle is all I'm after, muscle for the sake of muscle is rather pointless to me now.

 

[lilmikey]

thanks a ton - ill try to see if i can get my lazy ass out of bed! btw i'm only 152 lbs right now about 11% bf and am 5'6"... but i powerlift so it would be sweet to keep my bf down and muscle growing because when i start to compete i will beable to kick ass in my weight class. thanks again!