Rough's bulking progress

[pintoca]

Wow that is too much cardio, esp. when you were focused on a bulking cycle.

I would go back to a 40P/30C/30F and keep your diet tight if you don't want to gain weight or bulk.

Doing cardio like that will probably cause some fat loss loss along with loss of lean body mass as well, which you DONT want... Anyone please jump in if you disagree...


you looking to lose muscle? did you re-define your goals? If not, don't give up and be discouraged because of one little bump in the road.

I agree, above 60 mins/session you normally hit your point of diminishing returns... if you have the urge to do more than 60mins cardio/day: Break it up in two sessions

as for the calories, how high is your bf%??? I don't like to give estimations based on pure body wight unless you have an average body, otherwise it is off.

While bulking you should cut on your cardio: the reason you are eating all the extra food is to build new tissue, not to burn the food on cardio... 2-3 times/week at a comfortable pace (max 65%) for 25 - 30 mins should be OK (BTW, this ALL people should do just for overall "feelingniceness")

and do I really need to repeat myself that I agree with Bunny???

 

[Rough2k2]

Sorry, didn't realize all that cardio is so detrimental. I won't do so much while bulking. As for BF%, I posted some pics on page one, and I would guess it's at least 15%, maybe like 17-18? I'm bad at guessing though.

Should I go with 40p/30/30 until I feel 100%?

 

[pintoca]

Sorry, didn't realize all that cardio is so detrimental. I won't do so much while bulking. As for BF%, I posted some pics on page one, and I would guess it's at least 15%, maybe like 17-18? I'm bad at guessing though.

Should I go with 40p/30/30 until I feel 100%?

My recommendation for bulking is 50% carbs, 30% Prot, 20% fat. Carbs are your body preferred food. A diet along these lines should help you bulk clean.

a guy with your weight/bf% (I place it at 16%) should aim at 3300 cals/day (20% over your current TDEE). Don't go much over this, remember it only takes a few extra calories a day to end up with a lb of unwanted fat.

If you are not gaining, or you are an ecto, then increase your cals 100 cals/day until you find your balance between LBM/Fat gains.

Always better to increase cals bit by bit than to have to shed fat later on...

Pintoca

 

[Rough2k2]

Thanks for the reply pintoca. I just have one question though. Since my back is bad, my workouts are pretty terrible lately. Bulking is designed to add a lot of muscle along with some fat (inevitably) through high calories and good workouts, or am i mistaken? I'm just worried that eating 3300 cals/day and not working out hard will have ill-effects on me. Meaning I will add a lot of mass, just not the right kind. Any information on this? Should i just bulk anyway, and workout the best i can?

 

[pintoca]

Thanks for the reply pintoca. I just have one question though. Since my back is bad, my workouts are pretty terrible lately. Bulking is designed to add a lot of muscle along with some fat (inevitably) through high calories and good workouts, or am i mistaken? I'm just worried that eating 3300 cals/day and not working out hard will have ill-effects on me. Meaning I will add a lot of mass, just not the right kind. Any information on this? Should i just bulk anyway, and workout the best i can?

Well, how much will you be working out? how many times/week?

If you are uneasy about it, you may need to try and test. You can always start at 3000 cals and see how it goes and then move up or down depending on the results.

While bulking, what it is really important is not the amount of calories burned in the workout (as when cutting) but the amount of micro-trauma the muscle will get from the workout: In other words: The Intensity of the workout. With an injury, I wouldn't recommend any of that Kill that Shit dogma... but you definitely will need to lift as heavy as your back allows it. Also look for compound movements, not isolation movements.

Pintoca

 

[Rough2k2]

I will workout about 3-4 times per week. There are many exercises I cannot do such as: standing calf raises, shrugs, leg press, squats, deadlifts, hypers, bb rows, front squats, weighted pullups, weighted dips, SOHP, SLDL and GM's. I can still bench fine, do most upper back exercises, all tricep, bicep. For legs I'm very restricted, stuff like leg extension (ugh), seated calf raises, ham curl are all fine and painless.

I can do a split something like this
Chest/Bi
Shoulder/Tri
Upperback / "Legs"

Abs are tricky as well, I can do some exercises, but I am limited.

 

[*Bunny*]

and do I really need to repeat myself that I agree with Bunny???

While bulking you should cut on your cardio: the reason you are eating all the extra food is to build new tissue, not to burn the food on cardio...

^^^