Iv dieted down and now have abs, iv worked hard to achieve them so I don’t really want to start a massive bulk and watch them slowly but surely wave goodbye, but I noticed fitness models stay mostly in shape all year round with gaining some size (not massive amounts) but im just wondering how they do this naturally or do they just eat maintenance calories and rely on juicing up?
thanks
GJ
What is your body fat? If you can see your abs you are probably sub 10%. However, if you get down to 6-8% you can start to build some mass without having to worry about your abs disappearing. I’ve had pretty decent progress by eating maintenance calories throughout the day, except adding calories for peri-workout nutrition. This way you are unlikely to add a lot of fat, as the extra calories are put to good use. Make sure your diet is clean and I think you’ll be fine.
What does your cardio look like everyday or not at all?
i was just wondering as a whole how they do it
Well, when I’m trying to put on muscle I don’t do very much cardio. Right now I’m trying to clean bulk and my schedule looks like this:
Day 1: Chest / Back
Day 2: HIIT
Day 3: Rest
Day 4: Quads / Hams
Day 5: Shoulders
Day 6: HIIT
Day 7: Rest
I’ve got two days of HIIT, but it’s usually some sort of weight training circuit, followed by a few rounds of sprints. This keeps me from putting on too much fat, and it also keeps me from getting too far out of shape. If I cut out cardio all together during a bulk I get too slow and I end up feeling like I’m riding the fail bus when I start cutting again and throwing in cardio.
They don’t have to stay shredded abs lean year round, just a few weeks within photo shoot shape. Abel uses his cyclic approach to keep his model clients lean with massive cheat days built around below maintainence days.
If I were trying to stay as lean as possible I would advise a massive calorie spike around workout and just eat normally the rest of the time with a “control” day thrown in on occasion.
[quote]mch60360 wrote:
They don’t have to stay shredded abs lean year round, just a few weeks within photo shoot shape. Abel uses his cyclic approach to keep his model clients lean with massive cheat days built around below maintainence days.
If I were trying to stay as lean as possible I would advise a massive calorie spike around workout and just eat normally the rest of the time with a “control” day thrown in on occasion.
[/quote]
Agreed, maintenance calories plus peri-workout nutrition seems to be the way to go for a clean bulk.
[quote]ethanwest wrote:
[quote]mch60360 wrote:
They don’t have to stay shredded abs lean year round, just a few weeks within photo shoot shape. Abel uses his cyclic approach to keep his model clients lean with massive cheat days built around below maintainence days.
If I were trying to stay as lean as possible I would advise a massive calorie spike around workout and just eat normally the rest of the time with a “control” day thrown in on occasion.
[/quote]
Agreed, maintenance calories plus peri-workout nutrition seems to be the way to go for a clean bulk.[/quote]
But that makes no sense. How do you build muscle on maintenance calories (think of what that word means).
Not counting Peri workout calories towards your daily calories i assume.
[quote]forbes wrote:
[quote]ethanwest wrote:
[quote]mch60360 wrote:
They don’t have to stay shredded abs lean year round, just a few weeks within photo shoot shape. Abel uses his cyclic approach to keep his model clients lean with massive cheat days built around below maintainence days.
If I were trying to stay as lean as possible I would advise a massive calorie spike around workout and just eat normally the rest of the time with a “control” day thrown in on occasion.
[/quote]
Agreed, maintenance calories plus peri-workout nutrition seems to be the way to go for a clean bulk.[/quote]
But that makes no sense. How do you build muscle on maintenance calories (think of what that word means).[/quote]
Say you burn 3500 calories a day including exercise. Eat 3500 calories a day, then peri-workout can account for an additional couple of hundred.
Or up to 1000 extra calories, I have utilized a shake of whey, eggs, creatine, oats, and brown sugar for upwards of 750 calories peri workout.
What is “peri” workout? im guessing pre workout?
You say youve noticed fitness models stay in shape all year round. I assume that means you are around a few of them all year round. Why not ask them?
Or are you just assuming they dont add some bodyfat while theyre trying to get a little bigger?
And yes its safe to assume that some fitness models use AAS. But that doesnt really say anything about their potential diet methods
I used to work within & for a modelling agency “models1” I have spoke to a few and there all injecting whilst eating around maintenance calories its seems to be and including some cardio into the routines, i was just wondering if there is a way to “lean bulk” where you don’t have to get on the roids.
GJ
[quote]GrizzlyJack wrote:
I used to work within & for a modelling agency “models1” I have spoke to a few and there all injecting whilst eating around maintenance calories its seems to be and including some cardio into the routines, i was just wondering if there is a way to “lean bulk” where you don’t have to get on the roids.
GJ[/quote]
Of course there is. Just eat enough to gain muscle very very slowly. Thats all a clean bulk is. The slowest possible way to gain any muscle.
[quote]GrizzlyJack wrote:
What is “peri” workout? im guessing pre workout? [/quote]
Pre, during, and post
[quote]BONEZ217 wrote:
[quote]GrizzlyJack wrote:
I used to work within & for a modelling agency “models1” I have spoke to a few and there all injecting whilst eating around maintenance calories its seems to be and including some cardio into the routines, i was just wondering if there is a way to “lean bulk” where you don’t have to get on the roids.
GJ[/quote]
Of course there is. Just eat enough to gain muscle very very slowly. Thats all a clean bulk is. The slowest possible way to gain any muscle.[/quote]
That must be how most of these guys are training because the people on this board have some of the slowest weakest progress of any weight lifting site I’ve been on.
My guess is, the OP is HUGE.
[quote]Professor X wrote:
[quote]BONEZ217 wrote:
[quote]GrizzlyJack wrote:
I used to work within & for a modelling agency “models1” I have spoke to a few and there all injecting whilst eating around maintenance calories its seems to be and including some cardio into the routines, i was just wondering if there is a way to “lean bulk” where you don’t have to get on the roids.
GJ[/quote]
Of course there is. Just eat enough to gain muscle very very slowly. Thats all a clean bulk is. The slowest possible way to gain any muscle.[/quote]
That must be how most of these guys are training because the people on this board have some of the slowest weakest progress of any weight lifting site I’ve been on.
My guess is, the OP is HUGE.[/quote]
Duh.