2 month bulking phase/1 month cutting

[Animal Squabbs]

id like th point out that that is me in my av and sig

[Danny Gunz]

id like th point out that that is me in my av and sig

Yeah sorry I saw your post earlier, good stuff.

Thanks for the info about cutting I havent completely looked that part up yet.

[BrooklynBomber]

I know there are plenty of people here that dont know anything about nutrition but I have seen several posters that do (you included). It is usually pretty easy to distinguish between the two.

I figured 8-12 pounds over a two month period is a fairly reasonable amount. Thats about a pound a week.



I just read an article about carbs more then fat, honestly i probably should have realized that anyway.

Whats the significance of working out 3 times a week rather then 5?

higher volume of work will mean that your body's metabolism will be higher burning off fat(which is essential in building muscle). Optimal bodyfat environement for muscle building is around 14-15% So, train every other day, employ high weight, low rep sceme and fuck off back to sleep.

[Squirrel]

Why are you doing this?

And why for only two months?

If it's a general bulk with no specifics stick to Rippetoes Starting Strength programme; clean up your diet and hit your targets in terms of protein and calories, and you'll put on mass. Make sure to sleep at least 7/8 hours a night. Drink plenty of water and take multivitamins and codliver oil.

[BrooklynBomber]

Why are you doing this?

And why for only two months?

If it's a general bulk with no specifics stick to Rippetoes Starting Strength programme; clean up your diet and hit your targets in terms of protein and calories, and you'll put on mass. Make sure to sleep at least 7/8 hours a night. Drink plenty of water and take multivitamins and codliver oil.

I saw Gunz, he is far beyond Rippetoes SS program. Its good stuff, but he is far from a beginner

[Danny Gunz]

lmao........

Why do you even post in here like you know **** about training and nutrition?

We have to deal with your bull**** in the other sections just stay out of this one.

i would not suggest a bulk if you have already gained some excess fat as you will inevitably just gain more on a bulk [you would not want your bodyfat to get out of control]

I have been lifting in that time. So the weight I gained shouldnt have affected my bf% too much.

[haverespect]

No, its just the level of nutritional knowledge here is basic at most. You know, if you looking to add 15 pounds, you will have to fuckload it. Lads know plenty about boxing, minimum about weight training or eating.

your wrong to make that assumption i know my weights/nutrition and boxing

and 3 big meals a day is not enough

4-6 small deals a day each with protein any meal before the evening with carbs.

if you struggle to eat that many meals take a weight gainer/ meal replacement shake and for pre workout and post workout an all in one shake that has amino acids, glutamine / creatine and weigh combined
this will help you get your calorie intake up as u must eat above your reg cal maintenence to add mass/ put weight on and below to cut.... if you really want to get big... do little cardio focus on weights 3 times a week/ lift as heavy as you can for 6-10 reps at a time doing 2-3 sets when your cutting you go for a lower weight with more reps

i recommend you take EFA's (healthy fats)-- such as fish oil capsules... multi vits and flax seed oil

foods porridge , tuna , jackets , fruit , brown bread , brown rice , big fave 4 lean muscle chicken , turkey , stake. make sure your foods are high in protein go 4 low sat fat.. if u wanna grow dont hold back on carbs

[haverespect]

i would not suggest a bulk if you have already gained some excess fat as you will inevitably just gain more on a bulk [you would not want your bodyfat to get out of control]
do not, I MEAN DO NOT, eat only 3 big meals per day (like the poster above advised). sure you will gain weight this way, but your body only uses a certain amount of the nutrition from a meal and the rest is wasted and will just be stored as fat. eating 5-6 small meals per day is the smartest approach to any diet.

i would use this to find your daily calories to maintain weight

Total Calories:
15 Calories per Pound of Body Weight

Protein:
1 Gram of Protein = 4 Calories
You should take in 1 gram of protein per pound of bodyweight.

Fats:
1 Gram of Fats = 9 Calories
You should take in .5 gram of healthy fats per pound of bodyweight.

Carbs:
1 Gram of Carbs = 4 Calories
The rest of your calories should come from carbs.
and you need fats man, but keep them healthy (i.e. peanut butter, almonds, fish oil... things of that sort.)

eat lean cuts of protein and stay away from high glycemic carbohydrates.

potatoes, brown rice, oats, grits, etc. would be for your carbohydrates. and don't forget your vegetables!!

this man knows his stuff as does animal if you have any further questions bro feel free 2 msg me