Bulking and Cutting? (for the lifters here)

That guy definietly must be on something haha. That's an epic meal plan though Mozelleple112, I'd probably struggle with that as well.

Anyway, figured I might get more ideal advice if I posted a pic of where I'm at now. Iphone quality, so not the best quality.

As you can see, my lower abdomen is the main problem

Decent pec development. Arms aren't too shabby either. Probably about 14-15% bodyfat. Cut down to about 12% and then the full pack will be visible.

EDIT: So that means you need to lose 5-6lbs of fat. Should take 2 months ideally.

Decent pec development. Arms aren't too shabby either. Probably about 14-15% bodyfat. Cut down to about 12% and then the full pack will be visible.

EDIT: So that means you need to lose 5-6lbs of fat. Should take 2 months ideally.

The_Zoid

Doesn't sound too bad, thanks.

...make sure to include the roids he used in your diet as wellrawsavon

[QUOTE="rawsavon"]...make sure to include the roids he used in your diet as wellMozelleple112

I never said the others in said competitions did not use.
But when on roids you can work out like a demon possessed (both in duration of each workout and frequency). Thus mass consumption of calories is needed. So long as you are getting the basic building blocks of muscle mass, you can eat what you want and work it off quite easily

EDIT:
How many junkies in the paper are on roids :?
...that statement, hyperbole or not, is fairly ignorant (wrong as a statement of fact, and does not fit as hyperbole)

question, do you guys do forearms isolation exercises? pygmahia5

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

BranKetra

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

[QUOTE="BranKetra"]

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

megadeth1117

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

[QUOTE="BranKetra"]

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

megadeth1117

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

Like this

or this

The second one is not a squat rack, but the one at my gym looks like that with the removable bars and it's the closest pic to the one at my gym that came up in google search. Anyway, if those aren't enough, go to a gym and ask one of the people working there for advice. Most gyms have a free trial period for one day, so you can use that to get some tips from actual physical trainers.

[QUOTE="megadeth1117"]

[QUOTE="BranKetra"]

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

mingmao3046

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

[QUOTE="megadeth1117"]

[QUOTE="BranKetra"]

@pic. Work on your back and legs. Doing squats and deadlifts with correct form work many different areas of the body. Even though the primary movement is with the legs for both, muscles like the lats, traps, spinal erectors, abs, and arm muscle groups are all worked in these exercises to some degree. In my experience, you can get better results with isolation exercises if you incorporate compound exercises like the ones mentioned into your workouts. Both in weight lifted and in personal appearance. They're without a doubt two major reasons why I have a visible 6 pack and another row that I'm working on separating.

BranKetra

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

Like this

or this

The second one is not a squat rack, but the one at my gym looks like that with the removable bars and it's the closest pic to the one at my gym that came up in google search. Anyway, if those aren't enough, go to a gym and ask one of the people working there for advice. Most gyms have a free trial period for one day, so you can use that to get some tips from actual physical trainers.

A rack like that would be ideal but unfortunately my gym doesn't have any of those.

[QUOTE="BranKetra"]

[QUOTE="megadeth1117"]

Yea I've been doing Deadlifts, but Squats are a bit of a problem because I work out by myself. It's kind of dangerous without a spotter.

megadeth1117

Like this

or this

The second one is not a squat rack, but the one at my gym looks like that with the removable bars and it's the closest pic to the one at my gym that came up in google search. Anyway, if those aren't enough, go to a gym and ask one of the people working there for advice. Most gyms have a free trial period for one day, so you can use that to get some tips from actual physical trainers.

A rack like that would be ideal but unfortunately my gym doesn't have any of those.

A rack like that would be ideal but unfortunately my gym doesn't have any of those.

megadeth1117

[QUOTE="megadeth1117"]

A rack like that would be ideal but unfortunately my gym doesn't have any of those.

BranKetra

It's the only one that's near me. It's a great gym, that's the only piece of equipment that isn't there.

You have a free squat rack though, right? Meaning you can take the bar off. If not, power cleans. At some point, you'll have to evaluate what you're willing to do in order to improve. There is danger in doing just about anything, but once you learn proper technique, it should be fine without a spotter unless you're lifting heavy or you have a disability. Though, I tend to work out better in general with a spotter. I feel like can overexert myself since I have someone to bail me out. The psychology behind it is interesting to me.BranKetra

Ye I do got one of those, it's just not as fancy as the ones you posted, no safety bars.

Thanks for the tips dude, thanks as well to everyone else

Would I be good if I continue to add cardio (which is something I haven't done till now because before I started working out I was very skinnny)

megadeth1117

[QUOTE="dodgerblue13"][QUOTE="pygmahia5"]whats this i hear about scooby saying that cardio doesnt stop you from gaining muscle then??? pygmahia5

[QUOTE="pygmahia5"][QUOTE="dodgerblue13"] That guy is pretty clueless. Aerobic activity will inhibit muscle growth.dodgerblue13

What if one was to do cardio, but not over do it? Like 15 minutes on the spinning bike post workout, which is what I've been doing for two weeks or so

@achilles614

I would have quoted but there was too much going on in that post. Well, I have to have some level of respect for you if you had the nads to post your picture. I prolly wouldn't have posted my pic lol. I wasn't trying to have a pissing contest, it's just that I was saying that there are many different opinions on this stuff. Sounds like you do a lot of research so you should be the first to know that. But no matter how many studies and articles you read you can't forget that everyones different and different things work for different people. Not to mention there will be proffesional studies in the future that tell us something different than the current studies tell us now. If you read Arnold's books, they contradict a lot of the current thoughts on bodybuilding. But you can't deny that his way worked to. Having said that, I can only take what I've learned and combine that with what I know works for me. I'm sure your way works great too.

What if one was to do cardio, but not over do it? Like 15 minutes on the spinning bike post workout, which is what I've been doing for two weeks or somegadeth1117

Thanks for the tips dude, thanks as well to everyone else

megadeth1117

Since there's finally a lifting thread in GS... Anyone got progress pics/post your own pic collection etc??

here's me:

18 y/o 82kg @182cm

[QUOTE="dodgerblue13"][QUOTE="pygmahia5"]whats this i hear about scooby saying that cardio doesnt stop you from gaining muscle then??? pygmahia5

Lol. Cardio is never needed.

All that is needed for the perfect body is weight training, a strict diet and sleep.

Muscle building: weight training, a high-protein diet that puts you in a calorie surplus, decent sleep

Muscle toning (showing): weight training, a high-protein diet that puts you in a calorie deficit, decent sleep.

If you like, you could add cardio in muscle toning part, but it's not necessary in the slightest. Diet will always be key, what you put into yourself.

Never incorporate cardio in muscle building part. Cardio is good for the heart, but its effects on the body will forever stay counter-productive to building muscle mass, period.

Mozelleple112, you looked much better than I thought (no homo I pictured you as a slim, nerdy PS3 fanboy with glasses.

How long you been working out?

To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.MgamerBD

To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.MgamerBD

1. No, you do not need cardio to burn off fat. Burning fat is all about burning more calories than you consume. Cardio is not needed if one has a strict diet that allows them to burn more calories than they consume.

2. Cardio is good for the heart, makes your endurance much better and... you can chase girls all day without getting tired. Cardio has many pros, but this thread is about building muscle size. And what is required for that is weight training, diet and rest. Cardio is not mandatory, but can be done if one finds it fun. ;)

[QUOTE="MgamerBD"]To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.rawsavon

[QUOTE="MgamerBD"]To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.landofcookies

1. No, you do not need cardio to burn off fat. Burning fat is all about burning more calories than you consume. Cardio is not needed if one has a strict diet that allows them to burn more calories than they consume.

2. Cardio is good for the heart, makes your endurance much better and... you can chase girls all day without getting tired. Cardio has many pros, but this thread is about building muscle size. And what is required for that is weight training, diet and rest. Cardio is not mandatory, but can be done if one finds it fun. ;)

[QUOTE="rawsavon"][QUOTE="MgamerBD"]To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.MgamerBD

[QUOTE="landofcookies"]

[QUOTE="MgamerBD"]To the people that say cardio is not needed. I disagree. Without cardio your muscles will be tight and your endurance will be low. You also need cardio to burn off the excess fat and speed up your metabolism. If you do decide to do cardio don't do it on your lifting days. Do it on your rest days, not only will your metabolism increase but so would your endurance and you won't end up with tight muscalur body. My workout consist of 3 weightlfting days and 3 cardio days which include running, swimming, and yoga. The only high intensity exercise is running which can stunt leg muscle growth. Everything else is low intensity, and provides excellent flexibility.MgamerBD

1. No, you do not need cardio to burn off fat. Burning fat is all about burning more calories than you consume. Cardio is not needed if one has a strict diet that allows them to burn more calories than they consume.

2. Cardio is good for the heart, makes your endurance much better and... you can chase girls all day without getting tired. Cardio has many pros, but this thread is about building muscle size. And what is required for that is weight training, diet and rest. Cardio is not mandatory, but can be done if one finds it fun. ;)

Perfect beach bodies are created by weight training, diets and sleep. ;)

[QUOTE="MgamerBD"][QUOTE="rawsavon"] the above, for the most part, is not really true. But before I can go into detail as to why, I need to know what your definition of cardio is...can lifting weights be cardio (in your opinion)?rawsavon

My point (depending on your answer) was that almost any activity can be what most people consider 'cardio' (getting your heart rate up).-'cardio' at a medium pace for long periods is not ideal for maintaining muscle and shedding fat...think of a marathon runner -short intervals of high intensity work are best for maintaining muscle and shedding fat...think sprinter build or a defensive back in the NFL I get my 'cardio' while lifting -every exercise is a superset (consisting of at least 2 different exercises) -do a set of exercise A then move immediately to exercise B, then back to A, then back to B, A, B, A, B -'A' and 'B' are two different muscle groups to allow rest for that group...but the body is always moving -it is still an interval though (interval consist of both work and rest) -the rest comes when you rack the weight for exercises A and B and get ready for C and D

] I've been trying to incorparate supersets or circuits into my workout for awhile now. Just haven't made a schedule or time yet. I've also been thinking about switching my reps and sets to 5x5. Good idea? or should I stick with the usaul 8-12 reps.

MgamerBD

I love supersets (obviously) as they allow me to get a ton more done in limited time...not to mention the cardio bonus

I don't follow one specific pattern/rule as far as sets go.
I have been working out for long enough that I can just kind of tell what my body needs. It is very hard to explain to others in a condensed format though.
-but certain muscles seem to work better following different patters (for me)
-also, certain exercises seem to work better with different rep patterns...plus I like to mix it up (some exercises with more reps, some with more weight)

When I design a new plan, I don't just sit down and say I am going to go all 5x5 or something. I think about what I want to get stronger in, what has been neglected, what needs better form (more reps, less weight)>
It generally takes me several hours to come up with a new one...I keep them on spreadsheets

Mozelleple112, you looked much better than I thought (no homo I pictured you as a slim, nerdy PS3 fanboy with glasses.

How long you been working out?

landofcookies

[QUOTE="landofcookies"]

Mozelleple112, you looked much better than I thought (no homo I pictured you as a slim, nerdy PS3 fanboy with glasses.

How long you been working out?

Mozelleple112

Have you always been serious with it (I'm thinking diet and during your workouts)? :P

[QUOTE="GazaAli"]I'm losing faith. I gained good amount of muscles and I definitely look like it (people tell me so). I lift heavier and eat more protein than I used to. I definitely feel stronger and I have considerably low body fat. I just can't get RIPPED like RIPPED if you know what I mean. It does not make a change whether I eat less or more, one motherF***ing plateau I guess. I do weight lifting 5 times a week. I walk for at least 60 minutes a day. I eat little to no fat but carbs...I sometimes eat them a lot. But my caloric intake should definitely be less than my expenditure.JIT93

Myth. Definition of a muscle comes with regular weight training and a calorie deficit. The kind of workout you do does not affect the amount of fat your muscles are covered by. It's the food you put into you that do.