Bulking and Cutting? (for the lifters here)

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

Mozelleple112

Can you post some close ups. For evaluation purposes.

I've another question (sorry to jack the thread). but im about 15% body fat right now but i still want to get bigger without gaining more fat. id like to at the very least, keep my current bf%. how much cardio a week should i do? i lift 4 days a week.

I've another question (sorry to jack the thread). but im about 15% body fat right now but i still want to get bigger without gaining more fat. id like to at the very least, keep my current bf%. how much cardio a week should i do? i lift 4 days a week.

pygmahia5

[QUOTE="pygmahia5"]

I've another question (sorry to jack the thread). but im about 15% body fat right now but i still want to get bigger without gaining more fat. id like to at the very least, keep my current bf%. how much cardio a week should i do? i lift 4 days a week.

rawsavon

[QUOTE="rawsavon"][QUOTE="pygmahia5"]

I've another question (sorry to jack the thread). but im about 15% body fat right now but i still want to get bigger without gaining more fat. id like to at the very least, keep my current bf%. how much cardio a week should i do? i lift 4 days a week.

pygmahia5

bodybuilding.com says endomorphs trying to gain muscle and lose fat should do cardio 2-3 times a week. i've been doing cardio like 5-6 times a week for the past few months!!! what the heck. i feel like i just wasted all that time. pygmahia5

[QUOTE="pygmahia5"]bodybuilding.com says endomorphs trying to gain muscle and lose fat should do cardio 2-3 times a week. i've been doing cardio like 5-6 times a week for the past few months!!! what the heck. i feel like i just wasted all that time. The_Zoid

[QUOTE="pygmahia5"]bodybuilding.com says endomorphs trying to gain muscle and lose fat should do cardio 2-3 times a week. i've been doing cardio like 5-6 times a week for the past few months!!! what the heck. i feel like i just wasted all that time. The_Zoid

[QUOTE="The_Zoid"][QUOTE="pygmahia5"]bodybuilding.com says endomorphs trying to gain muscle and lose fat should do cardio 2-3 times a week. i've been doing cardio like 5-6 times a week for the past few months!!! what the heck. i feel like i just wasted all that time. BranKetra

[QUOTE="The_Zoid"][QUOTE="pygmahia5"]bodybuilding.com says endomorphs trying to gain muscle and lose fat should do cardio 2-3 times a week. i've been doing cardio like 5-6 times a week for the past few months!!! what the heck. i feel like i just wasted all that time. pygmahia5

[QUOTE="BranKetra"]

[QUOTE="The_Zoid"]Maybe. Was it an article? Or in the forums? I wouldn't dare trust a bb.com article, as any jackass can post those. I prefer to gauge the opinions of several of the knowledgeable posters there. If you want to get bigger, do a slow bulk. Just eat slightly more than you burn, and eventually you'll get bigger while minimizing fat gain. You'll never stop it completely, but slow down the process. And don't listen to these phaggots saying not to bulk, clueless as they get. Cardio is completely independent of losing body fat. More like a tool to burn more cals, but if your aim is getting bigger, I would only do 2-3 times a week at a maximum.The_Zoid

Just keep doing what you're doing until it stops working. The_Zoid

we really need a weightlifting sticky thread. pygmahia5

[QUOTE="pygmahia5"]we really need a weightlifting sticky thread. Bloodseeker23

Hey so I was wondering how far can I go with body weight exercises? Will I be able to get toned up? I do Push ups(diamond, wide, elevated), Sit up(crunches, regular jack knife, feet on the wall). I have a pull up bar, 2 5 pound dumbbells, and will jump rope for cardio( I do not own running shoes[mostly skating] and my feet die if I push myself). I do stretching exercises like laying straight on my back, kicking/cycling and or holding my legs up and to the sides. Maintaining balance while doing a handstand against a wall. What are more body weight exercises I can incorporate for my legs?

My daily diet usually consist of 2 eggs in the morning with either some turkey(from like sandwiches) Half an Avocado and either 2 100% whole wheat bread or a whole wheat tortilla.

My lunch may consist of a sandwich containing turkey, lettuce, another half of an avocado and a slice of krafts american cheese. mustard no mayo. Dinner usually may consist of some whole wheat bread, peanut butter(I currently have unsalted) and a glass of milk.

I try and drink plenty of water. I don't have money for a gym membership and am not really interested in any sort of machines at the moment. How far will this take me? Will it make my body seem more define? I also have some moobs. Any exercises to get rid or reduces them further? Any tips? I'm 5.6' and around 152 pounds if that matters at all.

Yea I concur with having a diet/getting in shape sticky, lots of peoples ask questions on Diet/weightlifting it would be helpful.

It seems like this thread gave some solid advice, though I may say that too many people here are undermining nutritional balancing (or dieting...cough), I think I read the word "protein" at least 10 times in one page which is a pretty huge exercises myth. I may not be a body builder, however I do have a degree in Food & Nutritional Food Science (Gastronomy) and from a scientific and factual prospective; some of your guys diets are so horrible I do not understand how you will be able to maintain "that" desired body. :P Too high of aun-balanced and nutritional deficit food choices, you could be doing your body more bad than good.

Hey so I was wondering how far can I go with body weight exercises? Will I be able to get toned up? I do Push ups(diamond, wide, elevated), Sit up(crunches, regular jack knife, feet on the wall). I have a pull up bar, 2 5 pound dumbbells, and will jump rope for cardio( I do not own running shoes[mostly skating] and my feet die if I push myself). I do stretching exercises like laying straight on my back, kicking/cycling and or holding my legs up and to the sides. Maintaining balance while doing a handstand against a wall. What are more body weight exercises I can incorporate for my legs?

My daily diet usually consist of 2 eggs in the morning with either some turkey(from like sandwiches) Half an Avocado and either 2 100% whole wheat bread or a whole wheat tortilla.

My lunch may consist of a sandwich containing turkey, lettuce, another half of an avocado and a slice of krafts american cheese. mustard no mayo. Dinner usually may consist of some whole wheat bread, peanut butter(I currently have unsalted) and a glass of milk.

I try and drink plenty of water. I don't have money for a gym membership and am not really interested in any sort of machines at the moment. How far will this take me? Will it make my body seem more define? I also have some moobs. Any exercises to get rid or reduces them further? Any tips? I'm 5.6' and around 152 pounds if that matters at all.

CoolSkAGuy

First you need to check how much calorie intake you need, lets say you are a "fairly active person" who works out 3-4 times a week. At 5.6 ft that should be an average of around 2200 calories that does not even include the extra calorie intake you need for working out! That number could easily be more. That is a lot of food, not to mention all i see in your food choices are dairy and proteins.

Protein is NOT converted to muscle right away. Unused protein is converted to fat about 1.5/2 days after it is consumed. On top of that protein needs all of its amino acids in order to build muscle, even if it missing just 1 of them, it will become absolete, cheap protein shakes tend to do this. Not to mention foods high in protein tend to have low carbs like Turkey, chicken, fish. You absolutely need carbs especially for cardio training.

One piece of lettuce is not even half the portion size you should be eating. And what kind of lettuce? Why not choose one that is nutritionally dense, like Romain, or Arugula. What about fiber? Vitamin A, C? K? Iron, I can go on and on from what you said; all of that is absent from your "diet."

If you have any specific questions, ask away or just message me but, yikes I realy hope you eat more variety than that, and more. :P

Well I'm a college student if that changes anything. I use a regular lettuce head and I tend to put a lot not just a slice. I will start to get Romaine. I do eat fruits sometimes in between like oranges, peaches and bananas(not recently though since I'm broke.). I drink a Centrum Multi everyday and have terrible sleeping habits which go for around 4-5 hours everyday. I try to stay away from processed food and protein shakes but I will indulge myself sometimes with eating out(maybe a burger and fries or something with rice.

[QUOTE="Mozelleple112"][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?

landofcookies

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

@mexicangordo I am always open for some diet advice.

Here is mine
1. Protein shake with carnation instant breakfast, protein, and skim milk...has about 400 calories (right after gym)
2. a PB sandwich...about 400 calories
3. 2 Turkey burgers (no bread)...400 calories
4. 2 bags of steamer pack vegetables (1 corn, 1 peas)...150 calories total
5. 2 apples...150-200 calories
6. 10 eggs...700 calories
7. Quaker Oats Cereal...300 calories

So about 2500 calories a day (sometimes I skip the apples and/or cereal though)
6'1 205 lbs
workout almost everyday

EDIT:
I also have a couple LARGE cups of black coffee and green tea (each) a day at work

@mexicangordo I am always open for some diet advice.

Here is mine
1. Protein shake with carnation instant breakfast, protein, and skim milk...has about 400 calories (right after gym)
2. a PB sandwich...about 400 calories
3. 2 Turkey burgers (no bread)...400 calories
4. 2 bags of steamer pack vegetables (1 corn, 1 peas)...150 calories total
5. 2 apples...150-200 calories
6. 10 eggs...700 calories
7. Quaker Oats Cereal...300 calories

So about 2500 calories a day (sometimes I skip the apples and/or cereal though)
6'1 205 lbs
workout almost everyday

EDIT:
I also have a couple LARGE cups of black coffee and green tea (each) a day at work

rawsavon

Hey so I was wondering how far can I go with body weight exercises? Will I be able to get toned up? I do Push ups(diamond, wide, elevated), Sit up(crunches, regular jack knife, feet on the wall). I have a pull up bar, 2 5 pound dumbbells, and will jump rope for cardio( I do not own running shoes[mostly skating] and my feet die if I push myself). I do stretching exercises like laying straight on my back, kicking/cycling and or holding my legs up and to the sides. Maintaining balance while doing a handstand against a wall. What are more body weight exercises I can incorporate for my legs?

My daily diet usually consist of 2 eggs in the morning with either some turkey(from like sandwiches) Half an Avocado and either 2 100% whole wheat bread or a whole wheat tortilla.

My lunch may consist of a sandwich containing turkey, lettuce, another half of an avocado and a slice of krafts american cheese. mustard no mayo. Dinner usually may consist of some whole wheat bread, peanut butter(I currently have unsalted) and a glass of milk.

I try and drink plenty of water. I don't have money for a gym membership and am not really interested in any sort of machines at the moment. How far will this take me? Will it make my body seem more define? I also have some moobs. Any exercises to get rid or reduces them further? Any tips? I'm 5.6' and around 152 pounds if that matters at all.

CoolSkAGuy

Are you cutting?

Mozelleple112

[QUOTE="Mozelleple112"] Are you cutting?

rawsavon

post your routine!!

right now im on this one. this is my 4th week and I haven't seen that much gain on it, but to be fair i didn't go by the progressive method and i decided to do one week super light. so maybe that was my problem...going to stick to the given rep ranges now and see what happens.

DAY 1 - Chest, biceps, shoulders

A Flat BB bench press - w 4x5-8 / 120

B Incline DB bench press - 3x8-12 2010 90

C Incline DB flys - 3x8-12 2020 60

D Military press - w 4x5-8 / 75

E Chinups - w 4x5-8 / 75

F DB preacher curls - 3x8-12 2120 60

--

DAY 2 - Lower body hip dominant

A Deadlift - w 5x3-5 / 180

B1 Front squats - w 4x5-8 / 45

B2 Leg curls - w 4x5-8 2011 45

C1 Seated calf raises - w 2x12-20 3211 30

C2 Cable crunches - 2x12-20 2121 30

--

DAY 3 - Back, triceps

A Pullups - w 3x8-12 / 90

B Bent-over BB rows - w 4x5-8 / 90

C1 DB rows - 3x8-12 2010 45

C2 Upright rows - 3x8-12 2021 45

D Parallel bar dips - w 4x5-8 21X1 90

E DB overhead extensions - 3x8-12 2110 60

--

DAY 4 - Lower body quad-dominant

A Squat - w 4x8-12 / 180

B1 Romanian deadlifts - w 3x8-12 3020 45

B2 Split squats - 3x8-12 / 45

C1 Standing calf raises - w 4x6-10 52X1 30

C2 Hanging leg raises - 4x8-12 3010 30

edit: it's supposed to be done 2 days, rest, 2 days, rest, rest.

Day x: chest and triceps.

Day (x +1): back and biceps.

Day (x + 2): legs and shoulders.

3x2 a week.

That is the idea of the day...maybe tomorrow will bring something better (but probably not)rawsavon

[QUOTE="rawsavon"]That is the idea of the day...maybe tomorrow will bring something better (but probably not)MissLibrarian

post your routine!!

pygmahia5

[QUOTE="rawsavon"] They say you should picture people naked when giving a speech. ...I could always use some more visuals to help me through such a trying event >_>MissLibrarian

edit

[QUOTE="pygmahia5"]

post your routine!!

BranKetra

I am still a southern gentlemen...would neverrawsavon

[QUOTE="rawsavon"] I am still a southern gentlemen...would neverMissLibrarian

[QUOTE="BranKetra"]

[QUOTE="pygmahia5"]

post your routine!!

Fightingfan

you have insulted my honor and pride. ...I demand satisfaction /texan I think a small part of everyone would have at least some 'worry'...no matter who the pics were given torawsavon

I think if a person if cool enough with it to send a pic to one person then you've pretty much gotta be au fait with having more people or indeed the whole internet potentially see them, but despite that I guess having such things 'leaked' in a community such as this one would be awkward because on some level a lot of the anonymity is removed (no longer just a pair of t!ts or whatever), regardless I still feel bad because a year or so ago I would never have even dreamed about joking about such a possibility.

Randomest convo I've had here for a while I think >_>

[QUOTE="pygmahia5"]

post your routine!!

BranKetra

[QUOTE="BranKetra"]

[QUOTE="pygmahia5"]

post your routine!!

pygmahia5