Sprinter look!

[benchmonster]

I think i'm gonna bulk... About ~ 3,200 calories/day.. Then when I reach about 180, i'll cut, then 210, i'll cut down to 190 or so...

Funny, your bulking diet would starve me to death. I eat more than that while trying to make weight. I am still trying to figure out what you are trying to do. If your goal is to look like that sprinter, and you don' t already look like him, then you are in trouble.

Train like him, eat what he does, run enough to make a gazelle puke, do glute ham raises till you want to die, and unless you happen to be that guy, you still are not going to look like him.

If you are trying to get bigger, then there are ways of doing that. If you want to try and get leaner (bad idea at your size) then there are ways of doing that. But you ain' t going to look like that guy unless you already do. People have been trying to recreate the Arnold physique since the 70's. They cannot get there, even with drugs and plastic surgery. He looked like he did, because he was born to.

The best you can do is improve on the hand you were dealt by mother nature. I agree with the point b-fold made. I think these guys look the way they do, and are great sprinters, because they were born to be that way, PLUS they trained for it. You cannot make a race horse out of a pig. However, you can make a very fast pig.

Just my 2 cents.

 

[b fold the truth]

Amazing post..

B True

 

[Needhelp]

I just want to gain more muscle, and get leaner..

3500 calories isn't a good bulk for 165lbs??

Do you have any suggestions about how to get bigger, and leaner? My goal is 190-205, 6% BF..

 

[benchmonster]

Thanks, B-fold,

Needhelp,

200 lbs and 6 percent bodyfat is an acheivable goal, but not a maintainable goal. Guys read this next sentence very very closely.

It is not normal or natural to maintain bodyfat levels in the single digits and still be able to build muscle.

Did you get that? Read it again. Even IFBB pros, who are the most roided out people on the planet do not stay at 6 percent bodyfat all year. It cannot be done by a walking pharmacy, so wy do you think it is even remotely possible for someone who is clean?

Muscle gets built when you have proper stimulation through training, proper rest, enough micronutrients (read Flintstones vitamin here) and WHEN YOU HAVE AN EXCESS OF CALORIES.

Without an excess of calories, you cannot consistently build muscle, even if you are taking every steroid in the world. At 6 percent bodyfat, you do not have an excess of calories. Anyone I have ever known in my life has had a natural setpoint of 10 percent or higher. Years and years of overeating has raised my setpoint to around 12 to 15 percent. I have to overeat to get above this point and have to undereat to get below this point. It is where my body is in its natural state.

I am not at all trying to discourage you. I am simply wanting you to see that you have conflicting goals, and not realistic goals, if you expect to stay this way all the time. It just ain't there. You are probably naturally skinny, so staying lean is relatively easy, and gaining muscle is relatively tough. Unless you do something drastic with diet and training, that is never going to change.

But when you do something drastic, you change your body's natural setpoint. I have dramatically raised my body's setpoint in the last 10 years. 10 years ago, I was about 150 to 155 lbs. As I type this I am 225 lbs, same height as 10 years ago.

I am much stronger now than then. But while I can still do the splits, I can no longer grab the rim on a basketball goal. (I am five foot 7 BTW) I am immensely stronger in the legs, and still very explosive, but a 75 lbs gain in body mass is tough on the ole vert.

You just cannot have it all. I hate to tell you that but you cannot. You cannot have Ronnie Coleman's body without his genetics, and an insane amount of anabolic drugs. Sorry to burst your bubble guys but Ronnie ain't clean. You also cannot run a 4 minute mile while benching 400lbs. These are diametricly apposed goals. Getting bigger while getting leaner at the same time, is, unless you are a total couch potato, next to impossible.

I hope some of this helps.

B.

 

[benchmonster]

3500 calories if they are from good sources is a fine bulk, that comment was for B-fold. Don't sweat it.

B.

 

[b fold the truth]

benchmonster: The more you post, the more I like you.

I hope that Needhelp really reads this. At 165 you have much to learn.

B True

 

[Needhelp]

Yeah, I know. This is why I ask

My 3.5K bulk looks like this:

8:00/ Whey W/ Milk, Mult vitamin, vit C

10:00 / 3 Egg whites, 2 whole eggs, 1/2 cup oatmeal, Banana, Milk

12:00/ Chicken Breast, Cup of rice, veggies, Milk

1:00/ Work

3:00 / Sunflower seeds

6:00/ Off work

6:30 / Whey W/ Gatorade
6:35 /WO
7:35/ Whey w/ Gatorade

8:45/ 2 Chicken Breasts, Veggies, Milk

1.5 gallons water/day

So you recommend I start off by just bulking for a while and doing a normal split (Work each muscle group 1x/week).....?

Should I cut when I reach a certain weight, or just wait 'till i'm around 210?

 

[benchmonster]

benchmonster: The more you post, the more I like you.

I hope that Needhelp really reads this. At 165 you have much to learn.

B True

B-fold,

That really means a lot to me coming from you. Thank you.

Needhelp,

Your diet looks great for a bodybuilder, I guess. But if you want to get big, eat like the big guys do. What you are eating would shred me like a razor. I would also lose size and strength. I am not about to do that.

I think B-fold probably eats a little bit like I do. I eat a lot. That is criteria number one. Unless I am trying to make a weight class, I eat tacos, burritos, hamburgers, pizza, any and all kinds of beef, porkchops, any kind of chicken, eggs as often as possible, and whatever else falls in on the way.

I don't overeat like I used to, probably around 4K calories per day, just guessing. Honestly nutrition is highly overrated, other than to control bodymass. And that whey stuff, unless yo u like the way it tastes, I would can it. I think that stuff is a total waste of money.

I have made my best gains, by far, since I quit spending any money at the GNC. That stuff does not work. Food, good training, rest, and anabolics work. Not much else does.

Regarding a training program, I am a powerlifter, B-fold is a strongman, we know about getting big and strong. I am not an expert on getting pretty, or symetrical, or striated. Others on the board can help you more with a bodybuilding workout.

B.

 

[coolcolj]

Its much easier to get bigger from sacroplasmic growth - muscle goo. Typicaly what BB'es display. Big puffy muscles. Muscle growth from contractile proteins look diffferent, harder and denser. This is the muscle size atheletes normally display.

So if you want a sprinter look, don't train the way Bodybuilders do. Use big compound movements with heavy weights. Generally speaking olympic lifts will figure in there somewhere, but Ben Johnson didn't do an O lifts, but he can squat 600lbs for 6 reps

 

[Needhelp]

I've got all the big compound movements in my routine already, I think...

Squats, Deads, Chins, Bench, Cleans, Shrugs, etc...