Bulking Up

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    Jan 16, 2013 4:09 PM GMT
    Hey, I'm looking to put on a lot more muscle and I'm not able to get in touch with a personal trainer or a nutritionist to help me so I was wondering if any of you guys knew where I should start. I'm into weight lifting and I like to run, and I tend to overexert myself when I workout. Nutrition-wise, I don't have single clue on what foods I should be eating, when I should be eating. Also, I'm not opposed to try different supplements.
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    Jan 16, 2013 6:54 PM GMT
    /www.bodybuilding.com/fun/5-ways-to-clean-up-your-dirty-bulk.html?mcid=facenutrition/>

    Start with this. icon_smile.gif
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    Jan 16, 2013 7:01 PM GMT
    Here you go...cleaned up....like your diet should be:

    http://www.bodybuilding.com/fun/5-ways-to-clean-up-your-dirty-bulk.html?mcid=facenutrition
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    Jan 16, 2013 7:02 PM GMT
    imasrxd saidHere you go...cleaned up....like your diet should be:

    www.bodybuilding.com/fun/5-ways-to-clean-up-your-dirty-bulk.html?mcid=facenutrition


    Not Found

    The requested URL /gayforums/www.bodybuilding.com/fun/5-ways-to-clean-up-your-dirty-bulk.html was not found on this server.
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    Jan 16, 2013 7:02 PM GMT
    Oh God what have I done!?
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    Jan 16, 2013 8:07 PM GMT
    Dahas saidOh God what have I done!?

    You're responsible for this new hell!!! icon_mad.gificon_mad.gificon_mad.gif

    (OP: But seriously, listen to imasrxd. He's a good man who knows what he's talking about.)
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    Jan 16, 2013 9:09 PM GMT
    iadEndresen saidHey, I'm looking to put on a lot more muscle and I'm not able to get in touch with a personal trainer or a nutritionist to help me so I was wondering if any of you guys knew where I should start. I'm into weight lifting and I like to run, and I tend to overexert myself when I workout. Nutrition-wise, I don't have single clue on what foods I should be eating, when I should be eating. Also, I'm not opposed to try different supplements.


    If you want to bulk up, stop running (especially when you admit to overexerting yourself). Cardio kills gains. Experiment with different rep ranges to discover what your body responds to and EAT, EAT, EAT til it hurts, and then eat some more.
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    Jan 17, 2013 1:05 AM GMT
    No, no, no.

    This topic comes up every few days.

    Cardio is essential to good health, staying lean, and your ability to train with intensity. Steady state cardio (like running for hours) is hard on you (impacts) and will simply burn too many calories and setups the chemical processes that will limit sarcoplasmic hypertrophy. DO HIIT, instead. You MUST do cardio for good health. HIIT preserves more LBM, increases cardiac threshold / trains your heart, and causes more fat loss. PROVEN.

    There are a gazillion articles in magazines, articles, here and bodybuilding.com, etc, ad nauseam, at your fingertips.

    Small meals often with moderate protein, moderate carbs, and moderate to low fats are how you do it.

    You don't over train.

    You rest.

    You eat more calories than you consume.

    That's all there is to it.

    You have to learn to research this on your own. Your body isn't like mine. E.g., I've been training 39 years, and my recovery is excellent. I do lots of volume; I eat like a pig.
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    Jan 17, 2013 3:33 AM GMT
    for workout programs, check out the ones given here on RJ
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    Jan 17, 2013 5:22 AM GMT
    Elaborate on what you mean by "bulking up". Do you want a body like a powerlifter? Or like a bodybuilder?
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    Jan 17, 2013 5:32 AM GMT
    chuckystud saidNo, no, no.

    This topic comes up every few days.

    Cardio is essential to good health, staying lean, and your ability to train with intesity. Steady state cardio (like running for hours) is hard on you (impacts) and will simply burns too many calories and setups the chemical processes that will limit sarcoplasmic hypertrophy. DO HIIT, instead. You MUST do cardio for good health. HIIT preserves more LBM, increases cardiac theshold / trains your heart, and causes more fat loss. PROVEN.

    There are a gazillion articles in magazines, articles, here and bodybuilding.com, etc, ad nauseam, at your fingertips.

    Small meals often with moderate protein, moderate carbs, and moderate to low fats are how you do it.

    You don't over train.

    You rest.

    You eat more calories than you consume.

    That's all there is to it.

    You have to learn to research this on your own. Your body isn't like mine. E.g., I've been training 39 years, and my recovery is excellent. I do lots of volume; I eat like a pig.


    This ^ times a million. I'm so tired of hearing people say "stop cardio" its bad for gains. Total bullshit and has been proved wrong with study after study. Just like anything, you have to do the RIGHT cardio which as chucky said is high intesnsity.interval training. Your heart and cardiovascular system needs exercise too. Ignore it while putting on extra body mass, yes even muscle, and you'll regret it as you age.
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    Jan 17, 2013 9:23 AM GMT
    uoft23 said
    chuckystud saidNo, no, no.

    This topic comes up every few days.

    Cardio is essential to good health, staying lean, and your ability to train with intesity. Steady state cardio (like running for hours) is hard on you (impacts) and will simply burns too many calories and setups the chemical processes that will limit sarcoplasmic hypertrophy. DO HIIT, instead. You MUST do cardio for good health. HIIT preserves more LBM, increases cardiac theshold / trains your heart, and causes more fat loss. PROVEN.

    There are a gazillion articles in magazines, articles, here and bodybuilding.com, etc, ad nauseam, at your fingertips.

    Small meals often with moderate protein, moderate carbs, and moderate to low fats are how you do it.

    You don't over train.

    You rest.

    You eat more calories than you consume.

    That's all there is to it.

    You have to learn to research this on your own. Your body isn't like mine. E.g., I've been training 39 years, and my recovery is excellent. I do lots of volume; I eat like a pig.


    This ^ times a million. I'm so tired of hearing people say "stop cardio" its bad for gains. Total bullshit and has been proved wrong with study after study. Just like anything, you have to do the RIGHT cardio which as chucky said is high intesnsity.interval training. Your heart and cardiovascular system needs exercise too. Ignore it while putting on extra body mass, yes even muscle, and you'll regret it as you age.


    Approach it as science project. Do your research, by reading studies, etc. E.g., I read theheart.org's newsletter every morning.

    I have 19.5 inches arms. I use 10 pound weights sometimes. Blows folks away.

    Here's 5500 calories a day and 2 HIIT sessions a day...

    c69e66d23bd159df61689d0ad6ab344f.jpg
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    Jan 17, 2013 5:14 PM GMT
    Dahas saidOh God what have I done!?

    20252564.jpg
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    Jan 17, 2013 11:33 PM GMT
    Alright, thanks guys.
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    Jan 18, 2013 7:51 AM GMT
    chuckystud saidNo, no, no.

    This topic comes up every few days.

    Cardio is essential to good health, staying lean, and your ability to train with intensity. Steady state cardio (like running for hours) is hard on you (impacts) and will simply burn too many calories and setups the chemical processes that will limit sarcoplasmic hypertrophy. DO HIIT, instead. You MUST do cardio for good health. HIIT preserves more LBM, increases cardiac threshold / trains your heart, and causes more fat loss. PROVEN.

    There are a gazillion articles in magazines, articles, here and bodybuilding.com, etc, ad nauseam, at your fingertips.

    Small meals often with moderate protein, moderate carbs, and moderate to low fats are how you do it.

    You don't over train.

    You rest.

    You eat more calories than you consume.

    That's all there is to it.

    You have to learn to research this on your own. Your body isn't like mine. E.g., I've been training 39 years, and my recovery is excellent. I do lots of volume; I eat like a pig.




    this........
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    Feb 13, 2013 7:44 AM GMT
    This video will help icon_smile.gif


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    Feb 18, 2013 7:51 PM GMT
    iadEndresen saidHey, I'm looking to put on a lot more muscle and I'm not able to get in touch with a personal trainer or a nutritionist to help me so I was wondering if any of you guys knew where I should start. I'm into weight lifting and I like to run, and I tend to overexert myself when I workout. Nutrition-wise, I don't have single clue on what foods I should be eating, when I should be eating. Also, I'm not opposed to try different supplements.


    Rule number one, especially if you are relatively new to weight training, don't overdo it. There has been a ton of research in recent decades that shows that intensely training more than three times a week (unless you have been doing it for a long time, or you're a pro athlete with very special needs) is harmful. Your muscles don't recover. Read up on this.

    Some guys will surely disagree, but there has also been significant research that shows that protein supplements for most weight lifters is unnecessary. Of course, the supplement companies want you to believe that you must consume an enormous amount of protein to add muscle, but significant research in recent years shows that this is nonsense. It is better to follow a well balanced diet. It should include more protein than the average guy consumes, if you are working out with weights regularly, but huge amounts are useless. Read up on it.