dont diet ,do cardio to get big an ripped

[SOLID]

If all else fails for a measurement, just sprint all out for 10 to 15 seconds, depending on how fast you are. Unless you're really slow or really fast, you should hit about 100m doing this.

Cool that's easy enough, thanks. I think you shall recieve Karma.

 

[Lumbuss]

Lumbuss-
Way to knock something without getting all of the info. You didn't even read the whole fucking post and you drop it as shit. This is an alternative to dieting. It's not meant to drop you to 5% bf. It's a year round training program. There is no "Cut" "Bulk" involved. It's for recreational lifters and athletes.
Also, no one ever said they were going to McDonalds and by doing the cardio it would negate that. Read the whole post. Obviously you didn't, you even admitted it, so why do you completely dismiss it as shit?
Some people don't want to have to sit there and count every calorie every day. People have lives and doing this shit gets in the way. This plan summed up:
Eat relatively clean, above maintenence, and use the cardio for health. It is good for your heart, lungs, etc. The sprints also work as a safety net if you eat too many calories.
Shit, another thing, this plan is for naturals. If you juice then yeah, you should cut/bulk, but there ain't a point if you're natural and just lift w/no contests or events.
NC took some advice from college sprinters. Ever seen em? Fairly muscular guys, great conditioning, not overly huge but pretty big. I've seen it in college football players, too. Total athletes. Alot of people would rather look like that than a pro bodybuilder.

1. read the title of the thread.

2. Bulking barley above maint, and doing cardio wont get you shit compared to bulking, then cutting and never doing cardio.

3. I have a life, i do count every calorie. It takes less total time to count calories then to do cardio.

4. Wheather your natural or not, it is best to bulk, then cut. That doesn't mean become a fat ass then cut, it means you add mass by overeating, then you undereat and lose fat while trying to preserve muscle.

-lumbuss

 

[Cuts]

Good shit nclifter. Good shit.

 

[nclifter6feet6]

the past couple weeks my lifts have all gone up about 10-15 pounds this hasnt happend in a while. but i changed something in my diet. before i estimate i was getting about 500 carbs and 70 fats and about 220 grams of protien. most of my carbs came from toast and bagels. but i added something to my diet that has made my strenght go crazy it seems. i added canola oil to my toast and bagels for extra flavor on top of the jelly. im getting about 180-200 grams of fat coming mainly from canola oil and the rest coming from natural peanutbutter. i am putting on fat but the increase in lifts are definitly worth it.

the advice i got were not only from sprinters but alot of football players in my area i lift with at the gym. i know how they train and eat. even the ones that juice do the same regimin of the am cardio, they train pretty much the same as the ones that are natural.

to lumbuss- you wont see any athlete bulking and cutting. maybe slightly lowering or slightly raising calories but no drastic diet changes like the "bulking"/"cutting" thing that is so popular. these guys stay lean and big year round and keep getting bigger year after year. and lets not forget how healthy for your cardio vascular system cardio is. id rather eventually work my body up to the point where i stay big and cut year round instead of constantly taking steps back by dieting and muscle loss. sprinting is totally NOT CATABOLIC it realeases growth hormone and burns fat and BUILDS the hell out of your hamstrings, now how can you say sprints are catabolic, maybe you have never tried them. for anyone who has done sprints they will tell you i really devolps hamstrings and obliques and calves

 

[Lumbuss]

the past couple weeks my lifts have all gone up about 10-15 pounds this hasnt happend in a while. but i changed something in my diet. before i estimate i was getting about 500 carbs and 70 fats and about 220 grams of protien. most of my carbs came from toast and bagels. but i added something to my diet that has made my strenght go crazy it seems. i added canola oil to my toast and bagels for extra flavor on top of the jelly. im getting about 180-200 grams of fat coming mainly from canola oil and the rest coming from natural peanutbutter. i am putting on fat but the increase in lifts are definitly worth it.

the advice i got were not only from sprinters but alot of football players in my area i lift with at the gym. i know how they train and eat. even the ones that juice do the same regimin of the am cardio, they train pretty much the same as the ones that are natural.

to lumbuss- you wont see any athlete bulking and cutting. maybe slightly lowering or slightly raising calories but no drastic diet changes like the "bulking"/"cutting" thing that is so popular. these guys stay lean and big year round and keep getting bigger year after year. and lets not forget how healthy for your cardio vascular system cardio is. id rather eventually work my body up to the point where i stay big and cut year round instead of constantly taking steps back by dieting and muscle loss. sprinting is totally NOT CATABOLIC it realeases growth hormone and burns fat and BUILDS the hell out of your hamstrings, now how can you say sprints are catabolic, maybe you have never tried them. for anyone who has done sprints they will tell you i really devolps hamstrings and obliques and calves

I dont mean becoming a fat slob by bulking. What i am doing right now is trying to get down to about 8%. I dont use roids. Then i will bulk up to about 12-13%, then cut again. I dont advocate anyone becoming out of shape or a fat ass. Eating at or near maitence and trying to gain muscle while losing fat isn't the best option for a bodybuilder. The optimal hormonal situation for adding mass means that you must overeat. The optimal hormonial situation for cutting fat is to under eat, and use refeeds assuming your lean (leptin). I wouldn't try to add mass, while simutaneousley losing fat, over the course of a year (or a long period of time you will get better results by bulking and cutting. It that simple. Any theory that dismisses the importance of diet will lead to not geting maximal gains. Diet is one of, if not the biggest factor, in both hypertrophy and lyposis. Cardio is great for health, but for a bodybulider it has no advantages over lowering caloric intake, it actually has disadvantages. As far as hamstrings, i will do sldl's every day over sprints. I dont mean to criticize your method, but as far as i know, and as far as science indicates you will fall well short in achieving a great physique using your methods, than the ones i have suggested.

Counting calories is very important. No one can logically downplay the importance of counting calories when bulking and cutting. Macronutrient breakdown isn't as important, get your protien, efa's....eat whatever you want but you must count calories as far as im concerned. A good diet will kick cardios ass anyday in fat loss. Working out then sitting on your ass is better than working out and doing cardio when bulking.

 

[nclifter6feet6]

you said you" wouldnt try to add mass while loosing fat." well guess what happens when you add mass ...you loose fat

 

[Lumbuss]

yeah, okay. and the process by which fat turns to muscle is?????????????????????????????????????????

 

[SOLID]

Did sprints this morning for the first time, was fun. I haven't ran in years let alone think about doing sprints. I'm tired of fucking cardio machine inside the gym and it was nice to be outside...working on the tan at the same time. I don't think I did 100meter sprints though, but I did like Kid dynamite suggested...and just went all out for 10-15sec. I didn't count how many I did- just did them for 20 min, but I'm sure I did at least 20 sprints. Is this good enough to tap fat stores? My hammies and calves were getting pumped.

Nice thread NCLfTR6ft6...

 

[hardasnails73]

I'm just coming off of winning my contests and I have incorportate HIT cardio 3 days a week on my off days and following the day 1 push day 2 legs and day 3 pull method trying to be in gym no longer then and 1.5 hour at at time. Currently why other people are blowing up and geting fat from their contest. My body weight only went up about 15 lbs but body fat is holding under 5%. I don;t belive in eating 4-5,000 calories to grow but rather prefer nutririent density vs quanity. Currently i'm at 3500 caloires flucutuating caloric intake every day according to taking more on the training days and just cutting the post work out meal on non training days so this way it keeps my body guessing. ratios are averaging about 45 -50% protein 20-25% carbs with 25%-30% fat intake i will hold this caloric intake for another 4-5 weeks and then for 2 weeks i will just cut the post workouit drink completely and add another session of HIT cardio.
So i may gain may be 7 lbs in the 4-5 weeks then a may lose 1-2 for hardening, but over 12 months this should add a good 12-15 lbs of lean muscle mass while staying under 6 % bf. leaner you are easier it see what you are gaining. and if you think I'm gaining fat you are al mistaken. My waist has stayed the same and biceps are gaining this is the gauge that I use to see what i'm gaining and i will not use mirror. Theory which is implied is nutrient timming meaning slow fast and medium releasing proteins and optimizing protein intake is the key !! If you want shoot me a pm and I will explain
HIT cardio rules
30 seconds sprint 90 second rest after 5 minutes warm up 15-20 miniutes of all out effort 5 minute cool down

noticing legs are starting to fill out from this type of cardio and staying very very lean as well.

after the 2 weeks of caloire decrease I will up caloires by 10% for the next gaining phase

John berardi is my old training partner and i learned alot of this from him years ago, but now he was the back up to prove his theory. Goto www. johnberrardi.com and type in high intensity cardio and there is an articlel in there to explain every thing.

cardio just has to be done !!
morning is best but with HIT you still get after burn if you perform it later on in the day time. HIT cardio not suggestable on keto diet !


Good luck hard asnails

 

[Lumbuss]

cardio does not have to be done.

back to the sprinters thing, because sprinters have big legs does this mean we should listen to them? I think the reason sprinters have big legs is because they lift and diet, those sprints dont magically give you big legs there champ.

the sprinters have big muscles in their legs so they can run faster, not the other way around. it isn't the sprints making their legs big. long distance runners are skinny, and they run alot, so why dont they have big legs too?