[quote]bigmac73nh wrote:
I like your weight gain strategy. I do something similar, but less extreme because I don’t have your huge MFin frame lol[/quote]
well its deffinitely workin for you man your getting bigger and still looking lean enough
[quote]Spidey22 wrote:
[quote]Blackaggar wrote:
[quote]ryanbCXG wrote:
I am always interested in hearing new methods to training and nutrition and i guarentee others would love to hear (read) a wall of knowlege from you.[/quote]
Ok this is more or less what Ive done to get where I am I actually stumbled on it by accident. Its not that complicated its also not that easy. I would call this phase the initial bulk up, I just take it farther then some but not nearly as far as others (babyslayer). Ill use myself as the example here since itl be easiest to describe. My short term goal is to be a reasonably in shape 250lb person. Short term goal not long. I started this initial bulk up at 180lbs. Some people go right to 250 really fast then cut and be left at a lean 195-205 which is not much progress at all. I took a page out of Layne nortons strategy he used for a while and do a few weeks bulking and then a few cutting. I bulk absolutely hardcore and make 10-30lb jumps over the course of 3-6 weeks. Then once im done with that I go into maintenance mode, eat less, dont do cardio, just dont bulk but still eat whatever i want, this is a lazy mans recomp. I do this for a few months, sometimes not even then do a drastic cut and try and lose at least half of what i gained. Then the moment I look ok i bulk up again this time less aggressive, get to where i was before, then cut again this time less weight, then bulk again this time not aggressive at all, but since youve been at this weight before now more then once it will go on easy. After this point you are ready to make your next jump in weight.
Now the amount of times you bulk and cut before you make your next big jump is individual. i store fat well so a 20-30lb jump wont make me look like a fat piece of sh*t. Some people store it bad and they would be miserable the whole time doing this, if I was someone like this i wouldnt bulk aggressively ever.
How much to eat? Well again individual but as an example, if your having trouble gaining 2lbs a week eating 6000 cals, then you might want to eat 7000-8000 and no im serious. When I bulk I gain no less then 5lbs a week, and if i dont gain at least 5lbs then i up the food. This will make you feel shitty, until… you go work out and are beating PRS constantly lol. You can eat to gain less weight a week, i know most people do 1lb? thats just too damn slow for me.
remember i only bulk for a few weeks, 6-8 is my max and even then thats pushing it. i actually spend more time dieting then bulking , but i spend a lot of time maintaining as well.
The reason this has worked well for me however i think it could be completely horrible for other people.
what im going to try this time after i hit my weight is called culking, alan aragon coined the term. you eat slightly more food on your workout days then slightly less on your off days. so multiply your bw by 15 then eat bwx15+500 on training days and bwx15-500 on off days. dont know how much sense this post made i worked all day kinda drained
for breakfast i had
2 scoops mutant mass
1 scoop whey
2 cups milk
1 tbsp almond butter
1000 calories
lunch
subway 12 inch chicken breast double meat
850 cals
lol guess i gotta eat a lot more, ill probly down a big shake before i go out tn
[/quote]
This is a really good approach, in my opinion. I’m planning on doing the same thing. Probably gain for 12 weeks, then maintain/tighten up for 4 weeks, then restart the process. I know Layne Norton had talked about it, but I’d never seen any one else really advocate it, so I’m glad my game plan has at least been executed by a few other advanced guys like you and Spartee. Thanks for writing that up.[/quote]
Thanks man, just play around with it and gradually tailor it to what your body needs the most to progress optimally
just ate 3 grilled cheese sandwhiches and a weight gainer annd some cashwers, cals are now at 3600 lol
Like the startegy a lot. I have gone from 155 to 192 or so from Jan last year. Doing an RFL right now for however long i feel like (not feeling too lean atm) and then going back to gaining because i need to be your weight since i am the same height. To properly fill out i know i need to be at least that big.
I like your approach because i like things to happen fast and i not a fan of middle ground. I like going completely all out on w/e i am doing at the moment ie bulking or cutting as hard as possible. I also do this with other things in life which can drive ppl crazy because i get pretty obbsessed with one thing.
Thanks for such a detailed post i really appreciate it.
[quote]ryanbCXG wrote:
Like the startegy a lot. I have gone from 155 to 192 or so from Jan last year. Doing an RFL right now for however long i feel like (not feeling too lean atm) and then going back to gaining because i need to be your weight since i am the same height. To properly fill out i know i need to be at least that big.
I like your approach because i like things to happen fast and i not a fan of middle ground. I like going completely all out on w/e i am doing at the moment ie bulking or cutting as hard as possible. I also do this with other things in life which can drive ppl crazy because i get pretty obbsessed with one thing.
Thanks for such a detailed post i really appreciate it.[/quote]
Not a problem, Im the same way, I go at everything really hard patience is not a virtue i have lol
only had a bowl of all bran with almond milk and raisons so far today lol gonna eat more
most beastly session ever today
Bench press
135x5
135x5
185x3
225x2
275x1 with pause
315x1
365x1
390x1 - not bad at all today
Incline bench
135x5
185x4
225x3
275x1
315x1 - flew up my spotter said wtf
335x1 not bad either this is an ALL TIME PR!!
Close grip pin press
—first time doing this, what the hell have i been missing out on these are great!
135x4
185x4
225x4
275x8
Rope pressdowns
warm ups
160x8
160x8
overhead dumbbell extensions - havent done these and they were great too lol
70x10
100x10
110x15 – easyyy
one armed dumbbell extensions
work set
40x8
Agreed with the patience not being there. Damn strong pressing man. You make weights i deadlift look easy to bench. I hate you for this
[quote]ryanbCXG wrote:
Agreed with the patience not being there. Damn strong pressing man. You make weights i deadlift look easy to bench. I hate you for this[/quote]
pressing is deff my stronger area now because i work on it more then the squat and dead because i like pressing a lot more then deadlifting or squatting
Really great pressing. The day I move 3 plates and above on the incline bench will certainly be a happy one.
Nice pressing all around big man. Pin presses are great. How far off the chest are you setting them? When I was really working to get my bench up, I was doing these heavy, like for sets of 3-5. Really help with that explosive strength out of those sticking points.
Jake - thanks man it felt pretty good
Bug - i think about 3 inches or so off the chest? I aggree at that being something to help bench strength a lot too im deffinitely keeping it, the full row on regular CGBP just is horrible for the elbows and with the way i do them potentially bad for the shoulder aswell
Son… y u so tiny?
bahaha 335 incline bench is sick. Your pressing is retarded strong man, nice work
Not that I have a bench worthy of opinion… but when I used pin press’s for a long period of time, I observed my off-the-chest strength in regular bench increased massively even though the pins were a few inches above chest height in the pins (something Thibs mentioned too at some point). Never tried pins from right on the chest.
Thankgs Bigmac! and jake yeah its funny my weakest point in my bench is about 3 inch off the chest anyways lol.
However my fat gain sort of crept up on me and i am fat as f right now lol, need to do something about that, havent decided what.
How much do you normally retain over a year of your cylclic dieting and hard bulking?
[quote]ryanbCXG wrote:
How much do you normally retain over a year of your cylclic dieting and hard bulking?[/quote]
umm im not sure, i started 3 years ago at 180 around 10% bf and hopefully after a cut ill be 220 and 10% bodyfat, pretty good progress for a natural guy i guess
It was weird though, today at work i actually looked in the mirror and felt big enough, like i dont feel the need to gain any more right now, i actually like how my arms looked 
[quote]Blackaggar wrote:
It was weird though, today at work i actually looked in the mirror and felt big enough, like i dont feel the need to gain any more right now, i actually like how my arms looked :O[/quote]
Impossible, simply impossible. NEVER HOOGE ENOUGH.
[quote]PlainPat wrote:
[quote]Blackaggar wrote:
It was weird though, today at work i actually looked in the mirror and felt big enough, like i dont feel the need to gain any more right now, i actually like how my arms looked :O[/quote]
Impossible, simply impossible. NEVER HOOGE ENOUGH.[/quote]
haha maybe i just feel fat
[quote]Blackaggar wrote:
[quote]PlainPat wrote:
[quote]Blackaggar wrote:
It was weird though, today at work i actually looked in the mirror and felt big enough, like i dont feel the need to gain any more right now, i actually like how my arms looked :O[/quote]
Impossible, simply impossible. NEVER HOOGE ENOUGH.[/quote]
haha maybe i just feel really leveraged[/quote]
I’m no longer using the word fat, from now on its going to be called leverage.
So I corrected it for you.