IF your massive i have a question?

[bm2k]

Some good advice, especially coming from somebody who's been there and done that.

I'm 5'8" and my goal is to be 200 pounds and 10% body fat, year-round (for athletic purposes). I'm currently 165 pounds and around 10-14% body fat (big range, but its a while since I've been accurately tested). As you can see, I've quite a long way to go. Fortunately I'm only 19 and have a lot of training and eating ahead of me.

One question, and apologies in advance for its incredibly general and annoying nature: how do you bulk effectively while maintaining body-fat at 12-14%?

 

[bignate73]

I
If you want to stay lean then you will be staying in a catabolic state. Sure...you are lean...but you are hindering your goals.
B True

thats a fallacy. sure bulking as it is considered on here refers to going for a period of time above maintenance calories, but it also tends to be done irresponsibly for the most part too. if someone is dilligent about nutrition and training, there is no reason why bodyfat should get out of hand nor is there an optimal bodyfat level that will produce more hypertrophy. just because someone is carrying fat doesnt mean they have more of a propensity to gain muscle. people in the single digits can gain lean muscle just as easily AND keep thier conditioning if done correctly. there is always talk of getting enough protein and then heaping on the carbs at the end, and thats the type of irresponsibility i refer to. no forethought towards calories, macronutrient ratios (so that protein is minimized as use for energy, which also saves money, wear and tear on kidneys due to excessive levels of nitrogen/urea, etc.)

if, and i say IF, that person's goal is cosmetic, then bulking would be considered 3 steps forward. but if done irresponsibly, chances are the result will be 2 steps back to get to a bodyfat level that now gets that individual to "look" like a bodybuilder. ie lean, definition, etc.

 

[rgosit]

persoannly..i would keep my training the same if i were u..

cycle ur reps ranges however u would normally do it.. keep lifting hard and heavy..

diet is the factor here if u want to lean up. u want to look good..even though u said u were 6 foot 225 with 9-10 % im thinking u look pretty good already.. but if u want to shred up. ..raise ur protien up a little.. and drop ur carbs...

dont take them out completeley off course dont even go real low because u will feel like shit and b tired and it will b hard for u to keep ur strength up..so i say eat ur cabrs in moderation whenever u need them.. i would say particularly before and after training... complex carbs before, simple carbs in ur post workout shake and then ur next meal maybe a little carbs.. other wise keep them low if any and u should b fine, just throw in some tbs of flax in when needed.

go according to how u look.. if u think ur looking to heavy drop the carbs...
another thing dont drop ur carbs off drastickly slowly drop them..another thought u mite keep in mind.

. some peeple do high carbs 2 days then no carbs then back high, or they only have fat with fat, and carbs with carbs..so meal 1 would b fat and protein, meal 2 carbs and protein etc..i dont kno much about that though..


since u mite b eating less try to sleep more to grow..

good luck

 

[rgosit]

oh..and im far from massive..so i dont kno if u want to take ne of that advice..

 

[p-onyx]

someone asked me earlier how can i own my own bakery(no mommy and daddy did not give it to me i bought from them. GOing back on the subject so this bulk seession should only really last me about 1-2months right? THen the cutting session for about a good two months and that should work of course on the way i eat. I really want to jump also on some supplements (no juice) ive been natural so far i want to see how long i could go without cheating. THere is only on problem everytime i take some sort of ephedrine base product i end up getting really fucked up. in the sense of my basically rips open and man i cant shit blah blah blah i was wondering if anyone knows anything about this problem wiht the supplements.

 

[bigfatty]

Hey everybody.. it seems to me 100 carbs a day would do very little for gaining mass as the glycogen would not be replaced after lifting. This would be good if a ketosis state is desired, but the imediate replenishment of glycogen (carbs) would be almost completely used in replenishing glycogen. But even after an 1 hour after lifting that can drop to about 47% and thus may be absorbed as lipids if not burned off. So basically, if you desire to be lean and huge you need a balance of both carbs/protien/fat. Concentrating carb intake before and after lifting. my 2cnts

 

[b fold the truth]

When bulking I eat 100g of carbs at EACH meal. I can't extreme bulk but for 3-4 weeks tops...then I need to cut back to a maintenance level. Gain 10 and lose 6-8 used to be my target. Now that I am larger I try to gain 5 and lose 2-3.

B True

 

[p-onyx]

its really hard only intaking about 100 carbs a day i tryed it out and its really becoming a pain. Im tired half the day i get grabby what else should i eat. I have a ton of shakes and bars and a few salads through out the day. Eggwhites and oats i eat everyonce in while for breakfest. Pasta and wild rice sparingly and tons of chickens and steaks those make great meals. One thing i would like to add is that im not trying to mass up i just want to gain a ilttle extra muscle where i have layers of of fat, so when cutting season begins it will be a lot easier for me to slim and tone down....if anyone else can think of some supplements that might be able to help me i would appreciate it. The supplements are for cutting down.

 

[p-onyx]

bump

 

[bigfatty]

I am by no means an expert. But I would concentrate on not eating any carbs after 3-4 pm. Only exception would be eating something with a high glycemic index after your lifts to replenish your lost gylcogen, and maybe taking ALA to return your body to a ketosis state. Yohimburn, NYC, ECA stacks are also good at increasing your metablic rate.