get big and ripped all year long, it looks like it can be done,

[nclifter6feet6]

why not eat to your hearts content everyday. eat what you want, just get in your protien requirments.

everytime you diet, when u come off the diet you have to diet again and again you get fat for a while then you wanna get cut up again then when u get cut you stay there for a little while then u get a lil fat again. why not just eat as much as you want healthy or not whatever you desire year round.

first you need to find the right training program for you that you can gain muscle on, this will take a while to figure out. im still working on the perfect one for me but i feel im getting closer and closer, im doing like a HIT workout 2 times a week and seems to be doing better than other programs ive had so ill stick with it. i may switch over to do something exactly like b-folds training, because he seems to put on strenght every workout, he also eats like a horse. so basically find the right program for you

when u eat alot and train right your gonna get more muscle and more fat.

so what i was thinking is, the constant being u should never be hungry eat what you want as much as you want.

but im thinking every three weeks with nothing but weight training (on a SMART routine that YOU have proven to work for YOU). im thinking u should do one week of cardio after the 3 weeks of weights, you may or may not want to lift this week up to you. you should do low intesity cardio for however long you feel like. low intensity wont tax you as much and leaves a much lesser risk of overtraining. so its like this you build up for 3 weeks gaining muscle and fat .( you may after a while you might just put on muscle and loose fat because muscle burns fat, or a bad thing can happen if you OVERTRAIN, you may loose muscle). your training has to be ONPOINT for this all to work just right.

then after 3 weeks of training you do lets say one week of cardio low intensity for an hour. fast walking or slow jogging something that doesnt tax you. in this period of time you will loose weight. most likely it will be fat. ive always noticed my first week or so in any kind of diet regimen or cardio regimen i loose the most weight then it tapers off after then. low intensity cardio has ALOT LESS chance of burning off muscle in my opinion and wont overtrain like sprints, what it will do is create a calorie deficit. sprinting burns the most fat but on its downside lots of sprints can overtrain you.

you want to stay away from overtraining, thats the MAIN thing, if your goal is to always be building muscle, while knocking off some fat now and then. and just keep cycling the program. after a while if your training is sound you will have gained alot of muscle and lost fat, you may end up being big and ripped. think about it. why keep dieting and dieting only to get fat again and deprive yourself and get hungry. your metabolizm will constantly be high with all the food your getting in. this way your building your body up every day of the year. even on the weeks you do cardio you may not loose much fat at all but your body may still be building muscle during that week of cardio

from what ive seen here and other boards is the people with the most size that are naturals train in a low volume approach. alot of them train HIT but do hit a couple times a week. same thing with this hypertrophy specific training, its like HIT but different. also like b-folds style is low volume like hit. same with alot of powerlifting routines, and doggcrapp routine. most succesful routines are low volume and VERY low volume stuff


let me know what you guys think most of you probably wont read all this i didnt realize i could type so fast

 

[DrBones]

I really like some of the ideas you posted...
However sprinting doesn't actually burn more fat that low intensity cardio... You will burn more calories sprinting and increase your metabolism, which in the long run will probably burn more fat... but you won't actually burn much fat while doing them.. where low intesity cardio is more targetted to fat burning while doing it..

I'm going to give this idea a shot when I drop another 5-6 lbs...
Thanks
Ryan

 

[nclifter6feet6]

i would stay away from sprinting or just do a few sprints on workout days just a few. the main thing is not to let your weightraing days overtrain you. i think when your a beginner you can do 10 sets of 10 and still grow like a weed and intermedieate lifter can do well on 5 sets of five and still grow like a weed. but an advanced traininer thats been lifting for years needs only 1 or 2 sets. it seems most olympic and power lifting routines are all set up with low volume even alot of the popular bodybuilding routines have low volume(HIT, hypertrophy specific).

so lift for 3 weeks then on the 4th week dont lift at all that week(let your body repair) just do 1 hour of light cardio everyday. then go back to 3 weeks of lifting putting on size. im taking a little from the doggcrapp training and hypertrophy specific styles that are on the internet. id say if u hit a muscle 2-3 times per week only using lets say 1 set of 6-15 reps with an extreme stretch at the end of the work set. hit each body part 3 times a week then give a whole week to recoup with very easy intensity cardio, something easy.

during the three weeks of lifting you get 2 or 3 growth fases. i would probably use 2 TO BE ON THE SAFE SIDE. if you OVERTRAIN your FUCKED. but maybe i could handle more i dont know. but the volume is so minimal your body will be able to repair from workout to workout.

maybe you can switch up your workload so you will have less chance of overtraining....

weights week 1 dont go over 5 reps use very heavy weights

weights week 2 dont go over 8-9 reps use less weight

weights week 3 dont go over 13 reps lighter weight

week 4 light cardio

i feel that you will get the most soreness after week 3 so i would feel that would be the best time to take a week off after that to recoup

i think if u took juice on this then 3 would work fine. but the natural athlete like myself can only handle two, unless your a beginner

 

[nclifter6feet6]

you can also look at it like this.....

lets say you eat 5000 calories a day. over time with the right training regimen that allows you to grow you will GROW INTO that 5000 calorie per day BODY. the one week layoff allows for some fat loss with no muscle loss and also more growth. it will take time depending upon how much you like to eat. im personally satisfied with eating 4000-5000 calories perday and stay fairly lean i dont get overly fat. i think after a while when u grow into that 5000 calories a day or whatever you normally, youll eventually stop puttin on some muscle unless you add more calories....but on the other hand you will continue to loose fat on your off weeks in the verybeginning of this high calorie diet you will put on fat and muscle,midway through the program your body probably gains muslce and fat OR it may start to loose some fat!!(remember more muscle means more fat burned) for about 8 months or so still eating the same . after a while when u grow into your calorie range maybe lets say a year, you dont grow any more and this is when u just see pure fatloss. if u wish to gain more muscle add more calories. but like i said before you have to find that PERFECT training regimen that works for you that allows you to gain and not overtrain

 

[Cobin]

you can also look at it like this.....

lets say you eat 5000 calories a day. over time with the right training regimen that allows you to grow you will GROW INTO that 5000 calorie per day BODY. the one week layoff allows for some fat loss with no muscle loss and also more growth. it will take time depending upon how much you like to eat. im personally satisfied with eating 4000-5000 calories perday and stay fairly lean i dont get overly fat. i think after a while when u grow into that 5000 calories a day or whatever you normally, youll eventually stop puttin on some muscle unless you add more calories....but on the other hand you will continue to loose fat on your off weeks in the verybeginning of this high calorie diet you will put on fat and muscle,midway through the program your body probably gains muslce and fat OR it may start to loose some fat!!(remember more muscle means more fat burned) for about 8 months or so still eating the same . after a while when u grow into your calorie range maybe lets say a year, you dont grow any more and this is when u just see pure fatloss. if u wish to gain more muscle add more calories. but like i said before you have to find that PERFECT training regimen that works for you that allows you to gain and not overtrain

Sort of like tricking your mind and metabolism from not slowing down, 3 weeks 5000cals+ and then 1 week a 3000+? How many calories do you know off the week you do cardio? Please keep us updated as I would like to see how this works for you.

 

[TerraNoble]

you can also look at it like this.....

lets say you eat 5000 calories a day. over time with the right training regimen that allows you to grow you will GROW INTO that 5000 calorie per day BODY. the one week layoff allows for some fat loss with no muscle loss and also more growth. it will take time depending upon how much you like to eat. im personally satisfied with eating 4000-5000 calories perday and stay fairly lean i dont get overly fat. i think after a while when u grow into that 5000 calories a day or whatever you normally, youll eventually stop puttin on some muscle unless you add more calories....but on the other hand you will continue to loose fat on your off weeks in the verybeginning of this high calorie diet you will put on fat and muscle,midway through the program your body probably gains muslce and fat OR it may start to loose some fat!!(remember more muscle means more fat burned) for about 8 months or so still eating the same . after a while when u grow into your calorie range maybe lets say a year, you dont grow any more and this is when u just see pure fatloss. if u wish to gain more muscle add more calories. but like i said before you have to find that PERFECT training regimen that works for you that allows you to gain and not overtrain

Well, give it a go and keep us posted buddy!
It sounds interesting and it may be working for some but I am sure that this routine could not be regarded as a panacea staple routine training that could keep you ripped all year long without going thru bulk and cut cycle!

Trial,error and experiment will find the right answer for the right individual who is willing to take chances, to improvise and to try again and again till he find his own mold or niche!

If I were to add something at your routine , I would change the cardio routine a bit by doing cardio every other day instead of every day as it may become counter productive and detrimental to run your ass off 7 days in a row.

So if you train 3 times a week for 3 weeks in a row , why dont go for 3 cardio day in your 4th week?

Just a thought..
Good luck !

 

[The Shadow]

ABCD anabolic burst diet was like this

 

[Cobin]

ABCD anabolic burst diet was like this

Can you outline it or have a link, did it work?

 

[MrMakaveli]

It worked for some, including myself. For others they either complained that the calories during bulking were putting on too much fat or that the dieting phase was causing too much muscle loss.

I never planned on doing it, just kind of accidently did it when I was trying a crazy diet NC outlined last year and it worked real well.

If you search the search engine there have been tons of posts on it, Im sure.

 

[Kid Dynamite]

Interesting.
I know I always lose the most chub and water during my first week of a diet, plus it's no problem to stick with since you only have to wait a few days to eat normal.
If I tried something like this, i'd still incorporate weights into the cardio week, but at a lower intensity. I've been thinking of trying a 1 to 2 week diet just to determine what I'd lose in a week, but I'm continually upping my cals right now and not gaining much if any weight. So once that stops, I might give something like this a go.
Alot of your posts are good, NC. Discussing new ideas is always interesting.