dont diet ,do cardio to get big an ripped

[nclifter6feet6]

flubberboy-you said youve been dieting a month. that most definitly will down regulate your metabolizm. im no expert but i would think to get it back to normal levels it would take maybe 1 and a half to 2 weeks im not shure im just guesstimating.

the sprints will DEFINITLY increase your squat and deadlift. im not shure about a half squat because i only train the full squat. the sprints really hit the hams and the upper middle quad ALWAYS concentrate on your form while sprinting try to get the most out of each stride keep the knees high, im no running coach this is the best advice i can give for spriniting. i would like to hear from some sprinting experts?

solidj55- your routine sounds pretty damn good to me. this is what i do on a typical chest leg and shoulder day im thinking of alternating between dumbells one day and barbells the next.

incline bench 4 sets of 3
fullsquat 4-5 sets of 3
flat bench 4 sets of 3
military 4 sets of 2-3
side delt raises 2-3 sets of 2-3
front delt raises 2-3 sets of 2-3
peck deck machine 2-3 sets of 2-3
tricep nosebreakers 5 sets of 3
weighted abs 3 sets of 3
weighted leg lifts 3 sets of 3

people just keep in mind if you just cant do sprints first thing in the morning its ok. BUT JUST DONT DROP THE SPRINTS ALL TOGETHER, that would be a big mistake. im not much of a morning person either so some of the time i will just do maybe an extra set or to in the after noon if i wimped out and didnt want to sprint in the morning.

 

[Diesel3d]

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

nice post. This is good general advice.

Everyone's metabolism is differnt though. Some people have real hard time losing fat ( mostly endomorphs ) and need to go on a CKD to get that six pack. So everyone is differnt. I know if i eat pizza and bk , lift + cardio i will still not lose fat.

If you are competing a diet would matter much more.

I disagree that dieting lowers your metabolism. Yes in general it does, but you make it sounds worse that it actually is. If you eat every 2 hours on a ckd, the body works hard with those fats and protien. Your body works harder to break down fat than carbs. even better if you are on eca + cardio.

 

[nclifter6feet6]

deisel3d im not shure if your totally understanding the post.
when you do ckd or keto diets you are lowering your metabolizm. this diet promotes muscle growth. ckd's are mainly for loosing wieght and dieting by LOWERING your metabolizm. this is a longterm diet geared towards muscle growth while loosing fat slowly at the same time, you really can beat that combo "growing muscle and loosing fat slowly" as apposed to "loosing fat slightly quicker and loosing muscle and setting your self up for rebound fat gain when you come off of ckd because you will have less muscle then when you started dieting.

 

[nclifter6feet6]

another thing im not saying ckd's dont work. you can get a six pack on a ckd quicker than my diet i believe. BUT you will have less muscle .

on my diet you can get a six pack but it will take longer and you will have ALOT MORE MUSCLE because you will be continusly "bulking" year round. on this diet you will let the sprints AND the muscle you gain strip off the fat week by week. remember you burn more fat the more muscle you have.

 

[Diesel3d]

I think there are 2 ways to take it. You can do it the way you do it, or you can bulk then cut, which is the way I do it. Most people say if you bulk then cut, you end up with more muscle faster than a slower growth and slower fat loss over time. Just got to use what works best for you. Either way you get great results. Some people don’t like to seem themselves gain fat, and some don't like to lose muscle. It gets to you psychologically. They would rather see consistent results over a longer time like you do, which is fine.

Guess the difference would be because i take drugs when i diet down so i have an advantage on a ckd.

Im on a ckd(only 50 carbs a day post workout) now while on deca, winny dbol t3 transdtropin & clen. i seem to be gaing size. Or maybe its just an effect because im getting more cut. It's very difficut for me to lose mucle when my body is on. my metobolism is increasing or level as i lose fat over time because my muscle mass stays, or does not decay as much.

This is not an option for the average lifter. I guess it just depends on your goals.

as for losing your results after a ckd , if you start bulking form 4% body fat after for only 8 weeks , your fat gain as you cycle your diet is less every time. For example i am 12-13% now. If i diet down to 4%( my goal ) … lose some muscle(i'm ready for it), then i bulk for 8 weeks and go to 8% or 9%, maybe less if really control it , with more muscle, then diet down again for 6 or 8 weeks to 4%, and repeat, you will increase mass over a period of time as you are building more muscle with less fat every time. This is what I do.
This is another option to staying cut and big year round

 

[nclifter6feet6]

if you think you can get down to 4 percent and then bulk up to 8-9 percent more power too you. but you are taking drugs also so i suppose thats possible i know next to nothing on roids really. for the natural lifter if you dieted down to 4 percent(probably by an extreme calorie deficit) when you start bulking again ...., your metabolizm is sooo damn slow from that dieting and if you go into bulking from that you put on fat so damn quickly.

thats why you hear alot of people say "oh my diet was going so swell i was loosing fat every week, but then those hunger pains kicked in and i cheated for just one or two days and gained back most of my fat!". the reason this happens to the average dieter is because metabolizm has been lowerd so damn much it gets used to running on low cals , and at that when u eat normal again u put on so much fat because youve been in starvation mode for a long time. i think for the average person the bulking /cutting thing is ok but certainly not the best. but gaining muscle year round and loosing fat week by week is certaininly the best way to go. this way you are NEVER taking a step back like when you start "cutting". you are always moving foward in muscle gains and loosing fat from sprints and muscle gains. just think the 10 weeks or so you may spend cutting a year (in which you will loose muscle and fat), in turn you can stick with my longterm diet and "bulk" during those 10 weeks instead. but its really not bulking because you will be loosing fat and PUTTING ON MUSCLE like i said many other times.

eventually you stop puttin on muscle because you wont be increasing calories, BUT even though after a while you wont be able to put on muscle you can still loosing fat from sprints and KEEP your muscle. remember low intensity cardio SUCKS!

 

[Diesel3d]

your metabolism is so slow after a diet that you put on muscle faster as well as fat too IF you use the right nutrients at the right time. The bottom line is you gain weight( fat or muscle) if you burn less calories than you consume a day. When i do cardio all i look at is how many cals I burn on the machine, because that’s all that matters. Calories are what it comes down to, but specifically which ones and what kinds are what makes the difference in results.

When i mean bulking i don't mean back to pizza, junk food eating whenever you want. I mean good forms of low & high GI carbs and fast and slow absorbing proteins at the right time, 6-8 meals a day... without mixing fat and carbs in the same meal etc.. This is clean bulking where you go over in calories to gain weight, but every calorie is targeted at gaining muscle and minimal fat .

If you slowly taper your calories up, slowly increasing your metabolism, after a diet with the good foods and nutrients you will gain more muscle and less fat the next time around like this. Bulking clean is very possible, you just need to be dedicated, and know how to control your food intake.

Also, don't forget muscle memory after dieting. Muscle comes back faster the second time around.

 

[Needhelp]

Good post, NC.

Where's your pic @? You seem to know your shit.

Do you run your sprints all year round?

For me, it would be pretty hard to run them in the fall/winter because of snow..

So, you suggest.. Eat a bulking diet, morning sprints, and WO 3x/week?

 

[Needhelp]

This is gonna be my diet:

7:00 -- Sprints monday-friday (20 minutes of 200m sprints? 1 minute rest???)

8:00 -- Milk, Oatmeal, 2 whole eggs, 4 Egg whites

10:00 -- Whey W/ Milk, Grape Juice, Sunflower seeds (Good fats, right?)

12:00 -- Chicken Breast, Rice, Brocolli, Milk, Banana

12:45 -- sunflower seeds

1:00 till 6:00 -- Work

6:30 -- Whey W/ grape juice
6:45 - WO
7:45 -- Whey w/ grape juice

8:45 - 2 chicken breasts, rice, brocolli, banana

11:00 -- SLEEP!

Then, i'm doing the surge routine ( http://www.surviveall.net/ten_week_size_surge_booklet.htm ) for 10 weeks, then i'll switch to a normal 4 day split...

3 x 8 for everything...

Is that good, or should I change things?

I'm a beginner.. this is my first time lifting hardcore

i'm 165/5'11"

 

[Kid Dynamite]

This overall lift/sprint plan is pretty much perfect for a recreational lifter or athlete. If you don't compete, you don't need to bulk or cut. Why gain chub only to have to lose it if you just want to look good year round? Ain't no fuckin' point unless you're doin' steroids or you're a true hardgainer and that is the only way you gain any size. Most natural athletes can't gain enough muscle on a bulk diet to see any huge difference after they "cut up" to lose the chub anyway. This plan is sensible and allows you to not worry about every little thing that you eat.