The Intelligent & Relentless Pursuit of Muscle™
Bodybuilding
 
Bulked Up for a Year, Got Fat
 

Rocky2
Level 2

Join date: May 2009
Location: Wisconsin, USA
Posts: 1261

dapunisher1 wrote:
The thing is all of my muscle size is the type from heavy weight low reps.

What muscle size?

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paulieserafini
Level

Join date: Feb 2011
Location:
Posts: 1491

Pick up a bodybuilding split. and that looks more like bloat rather than fat.

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dapunisher1
Level

Join date: May 2011
Location: New Jersey, USA
Posts: 75

Thanks for all of the good advice guys. I wanted to give an update on my progress. I cut back my calories a lot for a week or 2 and I wound up losing 8 pounds from 228 down to 220. Then I read the Rapid Fat loss book and I've been on the program for 2 weeks. I've gone down another 13 pounds down to 207 and the diet has been easy so far.

I just do a full body workout 2 days a week to maintain strength and muscle and have been eating green veggies with lean protein(about 200-250 a day for a total of under 1000 calories a day) with 2 cheat meals a week. I'm thinking about doing this program for another 4 weeks and want to really lean out down to about 190 or so, then go on a slow clean bulk to put on some serious size. I have some pictures of me flexing and relaxing. Can you give me some feedback on what I'm doing so far Thanks.

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dapunisher1
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Join date: May 2011
Location: New Jersey, USA
Posts: 75

1

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dapunisher1
Level

Join date: May 2011
Location: New Jersey, USA
Posts: 75

2

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dapunisher1
Level

Join date: May 2011
Location: New Jersey, USA
Posts: 75

3

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Anus Bleach
Level

Join date: Sep 2011
Location: New York, USA
Posts: 269

looks like you're ready to start lifting weights

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JLone
Level 3

Join date: Dec 2008
Location:
Posts: 2169

dapunisher1 wrote:
I just do a full body workout 2 days a week to maintain strength and muscle and have been eating green veggies with lean protein(about 200-250 a day for a total of under 1000 calories a day) with 2 cheat meals a week.

So you eat under 1000 calories total?

Interesting, tell me more.


PS.
Your my favorite troll

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dapunisher1
Level

Join date: May 2011
Location: New Jersey, USA
Posts: 75

I'm not a troll I just really really have a passion for improving myself and I want to do whatever it takes. Basically right now for breakfast I have an egg white omelet with parsley about 25 g of protein. Then when I feel hungry again around noon I have 2 servings of nonfat cottage cheese with no salt, another 32 g of protein or so. Around 2 or 3 I eat a salad with some flax seed oil and 6 oz of chicken breast or some green veggies and chicken breast, then I'll have the same thing around 7 or 8.

This meal has about 45-50 g of protein very low carbs, and some healthy fat. I do have 1 cheat meal a week and 1 carb reload where I eat a lot of carbs in a 5 hour window. I was skeptical at first, but yeah the program does work, lost 12 pounds in 2 weeks, while still adding weight to the bar to regain previously lost strength and dont have the bloated gut look as much right now. At 207 right now I hope to get as close to 190 as I can in the next 4 weeks.

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aspengc8
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Join date: Feb 2006
Location:
Posts: 266

Judging by your latest pics, your ready to start hitting the iron hard. RFL is a crash diet that you don't need to be on right now. There is a ton of great info given to you in this thread.. absorb it and go get big!

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Daniel.San
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Join date: Mar 2012
Location:
Posts: 8

I'm going to be using some of the advice in this thread even if the OP isnt smart enough to so thanks! :D

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jp_dubya
Level 3

Join date: Oct 2002
Location: Texas, USA
Posts: 3213

The comments in this thread are unbelievable. I can't decide if people believe what they type.
Starting strength is fine for starting to get stronger. If the strength gains stop, move on.

Cookie cutter programs work too, but you have to understand why.
This shit is a hell of a lot simpler than people make it out to be.


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dapunisher1
Level

Join date: May 2011
Location: New Jersey, USA
Posts: 75

I've reread this thread and some of the stickies on the forum and I had a few questions. My goals are to gain a lot of size and strength long term, but to also have a nicer looking body asap and so I don't have to tuck in a belly all day.

I haven't lost strength or size the first 3 weeks on the crash diet. Should I stay on it until I'm very lean around 10 to 12 % bodyfat then go on a mostly cleanbulk using Carb cycling .This would allow me to lean out faster and get to start bulking faster

Or should I Get off the diet and eat normal but under maintanence for a few months while trying to build strength.This is probably more traditional, but would prevent me from bulking for a while.

I'm probably down to around 202to 204 after this week of dieting, so I'm thinking I should get down to 185 to 190 before going on a gradual bulk. What do you guys think

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Professor X
Level 5

Join date: Oct 2002
Location:
Posts: 51898

dapunisher1 wrote:
I've reread this thread and some of the stickies on the forum and I had a few questions. My goals are to gain a lot of size and strength long term, but to also have a nicer looking body asap and so I don't have to tuck in a belly all day.

I haven't lost strength or size the first 3 weeks on the crash diet. Should I stay on it until I'm very lean around 10 to 12 % bodyfat then go on a mostly cleanbulk using Carb cycling .This would allow me to lean out faster and get to start bulking faster

Or should I Get off the diet and eat normal but under maintanence for a few months while trying to build strength.This is probably more traditional, but would prevent me from bulking for a while.

I'm probably down to around 202to 204 after this week of dieting, so I'm thinking I should get down to 185 to 190 before going on a gradual bulk. What do you guys think



I think it doesn't matter what you do until you start lifting weights like someone serious about weight training.

Lack of intensity gets you shit results on "the best program".

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dapunisher1
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Join date: May 2011
Location: New Jersey, USA
Posts: 75

I do train hard its just all of my fat is in my stomach. I got as high as deadlifting 360 for reps and squatting 325 5 times. I'm planning on going on a 4 day upper lower split once I bulk just wanted some feedback. I don't have goals to become a bodybuilder or anything, just want to look great lose the stomach and add some solid muscle to the frame.

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Professor X
Level 5

Join date: Oct 2002
Location:
Posts: 51898

dapunisher1 wrote:
I do train hard its just all of my fat is in my stomach. I got as high as deadlifting 360 for reps and squatting 325 5 times. I'm planning on going on a 4 day upper lower split once I bulk just wanted some feedback. I don't have goals to become a bodybuilder or anything, just want to look great lose the stomach and add some solid muscle to the frame.



Great goal. I already gave you advice. You won't take it.

You are training like someone who does NOT have a goal of drastically changing how they look.

Bodybuilding is about VOLUME as well as strength.

That means you have to put the time in....and maybe 5 times isn't enough.

Maybe 4 days a week isn't enough.

maybe your "upper lower split" isn't enough.

Maybe you should train like a bodybuilder since you have that goal.

LOL @ having BODYBUILDER goals but making it seem like you don't and should train completely different because you don't want to get "that big".

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SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12057

Professor X wrote:


Maybe you should train like a bodybuilder since you have that goal.



"Eva' body wanna be a bodybuilder, but don' nobody wanna lift no heavy ass weights"

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goodfellow90
Level 1

Join date: Feb 2011
Location: New York, USA
Posts: 258

hey man. I would definitely stop the very low cal diet now. and progress back in to normal eating. here is a great article from jim wendler, a very smart man. http://www.T-Nation.com/...ing-topics/1464
and you should read all of his articles he has posted on here/get his 5/3/1 book(2nd edition) read it front to back, and then re-read it. Train 4 days a week and use either his boring but big or bodybuilding assistance template. you will gain strength and muscle. oh and on the days you dont lift, run some hills or push a prowler or anything that will make you awesome, if your mom would do it for cardio, then it's probably too easy.

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