Get in shape Contest!!

[Danny Gunz]

Just started Layne Norton's PHAT program.

Pretty pumped about it actually I have heard really good things and I like the splits.

http://www.simplyshredded.com/mega-f...ated-2011.html

[Alx.]

Are you doing bodyweight squats? Or with weight?

weighted, not much though only 30 kg, used to do 110 at the gym

[Al3x]

Start weight - 354
Current - 268
Goal - 230
Height 6ft6

I lost the majority of the weight with straight up calorie counting and working out. I will be training for the next 90 days (everyday) 1 hour minimum. I do boxing training 2 times per week for 2 hours, and will start running 2 miles daily 5x per week and upping it as required.

Is it possible to lose that much weight in the time I cant see me ever being much lower than 230 maybe 220 but I cant see it.

[New England]

]No, you dont.. I have years of experience with it... you eat over your maintenance level but overeating just adds fat... the point is to give the muscles the necessary fuel to grow as much as possible... but gorging and overeating will go beyond what the muscles need and just add fat.
[/I]
Find out what your maintenence caloric intake is and add 500-1000 calories to start. Anymore than that youre not helping your muscles anymore unless youre doing extreme body building like ronnie and cutler... guys like those are the exception and theyre maintence level is much higher than avg.

that's not true at all man. overeating/gorging is about putting more food in your stomach. if it's lean food you will not be introducing extra fat, but putting on some weight during your "bulking" period is not the end of the world, as you won't be eating all lean foods when you put on mass. it's a part of the process. allowing whatever you eat to go unused and turned into fat over time isn't an inherent part of that process.

again, you don't need to be a top flight bodybuilder to take meaningful bits of information away from what they do. they make the best gains the quickest. the main differences between what they do and what an amateur does are the drugs and the food. they gorge and then fast. and they take drugs to allow themselves to make greater gains and recover faster to allow for more gains without breaking down.

simply adding 1000 calories is not "bulking." certainly not in the same sense as the rest of the bodybuilding community talks about it.

jay cutler walks around at well over 300 lbs... you don't get that way eating like a bird. a big man eats a ton of food. get big, then boil it down. that's the essence of adding lean muscle. he'll eat 5-7 thousand calories when he's putting on weight and lifting heavy. he's obviously bigger than kelvin, who could never eat 7000 calories in a day i would guess, but the general principal (that you put on this weight before you cut it away,) is there.


when you're bulking you eat until you feel full many times each day. at first you'll feel like you are gorging, but eventually you get used to it, as your stomach is quite elastic. it's amazing what you can do when you condition your body.

what you're introducing to kevin is not bodybuilding, or bulking, which is fine. it's just eating another 500-1000 calories a day and exercising. what i am suggesting will get you much bigger gains, which is putting on weight by eating more and lifting heavy for a period of 2-3 mo, and then cutting it away for a month or two. take a break for a week or two (or more if you are old, less if you're young,) and do it again.


you make fine points. what you're suggesting is healthier. however, my methods will get you much bigger gains.

[-Kev-]

Thanks for the motivational posts/advice guys/new england. Alx you're in great shape, sort of how I want to look but I want to be a bit bigger, I got a long way but i'm motivated to go all the way and do what I have to do.

[ShoulderRoll]

Still doing the same routine: Skipping, bag work, push ups/pull ups, squats, mitt work. Soon going to start running again.

Are you doing bodyweight squats? Or with weight?

[T.Horton]

I'm an old man so I think trying to keep up you whipper snappers will be good for me. I turn 38 on the 30th of the month. I am in reasonable shape but I really going to get dedicated on my birthday. Post pictures at some point as well.

[THE REED]

if you want to "bulk" to the fullest extent you 100% gorge. you eat many times a day until you feel full. i agree with not eating junk, as you want to take that space up with nutritious foods, and not simply dead calories.

No, you dont.. I have years of experience with it... you eat over your maintenance level but overeating just adds fat... the point is to give the muscles the necessary fuel to grow as much as possible... but gorging and overeating will go beyond what the muscles need and just add fat.

Find out what your maintenence caloric intake is and add 500-1000 calories to start. Anymore than that youre not helping your muscles anymore unless youre doing extreme body building like ronnie and cutler... guys like those are the exception and theyre maintence level is much higher than avg.

[New England]

Id look to get in the 12-15 area before bulking... and when you do bulk it doesnt mean eat anything you want... do it smart or youll just get fat while building SOME muscle... a lot of people lazy bulk, they think its an anything goes diet. Its not. You incease your caloric intake, but you dont gorge.

if you want to "bulk" to the fullest extent you 100% gorge. you eat many times a day until you feel full. i agree with not eating junk, as you want to take that space up with nutritious foods, and not simply dead calories.

[THE REED]

Mr Reed, how much should I "cut" to, do I need to get to a specific bodyfat before I bulk?

Id look to get in the 12-15 area before bulking... and when you do bulk it doesnt mean eat anything you want... do it smart or youll just get fat while building SOME muscle... a lot of people lazy bulk, they think its an anything goes diet. Its not. You incease your caloric intake, but you dont gorge.