Top 10 Stats
Latest Posts Loading... Loading...
Loading...
Loading...
 
 
 
 
 
 
 
 
 
Loading...
 
 
 
 
 
 
 
 
 
 

Page 1 of 2 12 LastLast
Results 1 to 10 of 16
Like Tree3Likes

Thread: A guide to bulking/cutting general fitness

  1. #1
    dugus is offline Aspiring PUA
    Points: 81, Level: 1
    Level completed: 62%, Points required for next Level: 19
    Overall activity: 0%
    Join Date
    May 2012
    Posts
    16
    Points
    81
    Level
    1
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    9

    Default A guide to bulking/cutting general fitness

    I have been a health nut my whole life and would like to break a few things down. First off

    This takes persistence


    I cannot stress this enough, if your only dedicated 90% of the time you will only see 90% of the results

    This takes time

    How Long will this take?

    That is the wrong Mindset just think about it this way, it might take a couple years to reach your goals but you will look good along the way and people will notice


    Eat more protein

    Take your lean body weight in pounds, this is how much protein you need to eat. (LMB is found by subtracting the percentage of how much body fat you have; for example I weigh 100 lbs and have 10% bf. The simple math for this is 100-10%)


    Eat vegetables

    They are very low calorie and will fill you up

    Protect against many ailments

    For Bulking

    Eat 16-18 times your bodyweight in calories while keeping protein high

    For Cutting

    10-12 times your bodyweight in calories this will allow you to lose fat at a steady rate of 1-2 lbs a week.


    There is a lot more but at the time I am very tired. Ask questions and I will answer, I have had to cut the studies out because of not being allowed to post URL's and I don't want to get banned. PM me if you would like to see my sources. Again these are general guidelines, you MUST Sleep and you MUST drink a lot of water.

    Thanks

    Dugus

  2. #2
    Siedways is offline PUA in Training
    Points: 410, Level: 8
    Level completed: 20%, Points required for next Level: 40
    Overall activity: 0%
    Achievements:
    7 days registered250 Experience Points
    Join Date
    Apr 2012
    Location
    Toronto
    Posts
    94
    Points
    410
    Level
    8
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    25

    Default Re: A guide to bulking/cutting general fitness

    Thanks! Going to start bulking up. One question, hat kind of foods would you recomend for pre workout? How long before you workout? After workout? And anything during, like gatorade or just lots of water? Thanks again!

  3. #3
    bobat6 is offline PUA Forums Respected Contributor
    Points: 3,369, Level: 36
    Level completed: 13%, Points required for next Level: 131
    Overall activity: 0%
    Achievements:
    1000 Experience Points31 days registered
    Join Date
    Dec 2011
    Location
    Malta
    Posts
    303
    Points
    3,369
    Level
    36
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    153

    Default Re: A guide to bulking/cutting general fitness

    pre workout take in some food with carbs like Oats or cereal i usually only wait about 45mins befor i workout (not cardio) after workout i take protein shake and some calories and carbs from bread and some cheese.. during i only drink water

  4. #4
    Virgil's Avatar
    Virgil is offline Moderator / PUA All Star
    Points: 18,408, Level: 86
    Level completed: 12%, Points required for next Level: 442
    Overall activity: 0%
    Achievements:
    Social31 days registered10000 Experience Points
    Join Date
    Apr 2011
    Location
    the Netherlands
    Posts
    923
    Points
    18,408
    Level
    86
    Thanks
    0
    Thanked 1 Time in 1 Post
    Rep Power
    789

    Default Re: A guide to bulking/cutting general fitness

    Posting URLs are allowed, as long as they don't link to advertisements in general or promotions for PUA Gurus. If you want to complete your thread with studies, write it in full and send it to me in a PM. I'll get it online if Bill agrees the links are allowed.

  5. #5
    Mikalichov is offline PUA Forums Respected Contributor
    Points: 3,134, Level: 34
    Level completed: 56%, Points required for next Level: 66
    Overall activity: 0%
    Achievements:
    1000 Experience Points31 days registered
    Join Date
    Jun 2012
    Posts
    394
    Points
    3,134
    Level
    34
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    149

    Default Re: A guide to bulking/cutting general fitness

    Well, I like your advice

    Only bad point it has is that it doesn't detail REAL routines (which is one of the main problems when you're a total beginner).

  6. #6
    luzine is offline Aspiring PUA
    Points: 73, Level: 1
    Level completed: 46%, Points required for next Level: 27
    Overall activity: 0%
    Join Date
    May 2012
    Posts
    10
    Points
    73
    Level
    1
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    9

    Default Re: A guide to bulking/cutting general fitness

    I'm an ectomorph and I weight 145-155. I eat >3000 calories a day. I don't run(anymore). I do lift. I cannot weigh more than 155lbs, my body won't let me. I drink 5 protein shakes a day, and eat 1 cup of peanut butter per day as well(mainly for the 1500 calories).

    I can't gain weight. If I change the amount I eat, my metabolism responds to it.

  7. #7
    Mikalichov is offline PUA Forums Respected Contributor
    Points: 3,134, Level: 34
    Level completed: 56%, Points required for next Level: 66
    Overall activity: 0%
    Achievements:
    1000 Experience Points31 days registered
    Join Date
    Jun 2012
    Posts
    394
    Points
    3,134
    Level
    34
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    149

    Default Re: A guide to bulking/cutting general fitness

    Quote Originally Posted by Mikalichov View Post
    Well, I like your advice

    Only bad point it has is that it doesn't detail REAL routines (which is one of the main problems when you're a total beginner).
    Hum, I was referring to an attached guide I linked, that got deleted, not to the original post

  8. #8
    surferdude is offline PUA Forums Respected Contributor
    Points: 933, Level: 17
    Level completed: 33%, Points required for next Level: 67
    Overall activity: 0%
    Achievements:
    7 days registered500 Experience Points
    Join Date
    Nov 2011
    Location
    St. John's, Newfoundland
    Posts
    144
    Points
    933
    Level
    17
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    49

    Default Re: A guide to bulking/cutting general fitness

    Quote Originally Posted by luzianne555 View Post
    I'm an ectomorph and I weight 145-155. I eat >3000 calories a day. I don't run(anymore). I do lift. I cannot weigh more than 155lbs, my body won't let me. I drink 5 protein shakes a day, and eat 1 cup of peanut butter per day as well(mainly for the 1500 calories).

    I can't gain weight. If I change the amount I eat, my metabolism responds to it.
    What is your lifting plan? My friend is an ectomorph and he has struggled to gain weight as well. After a month of not working out he lost 10 pounds of muscle. You need to use heavier weights and less reps. I have been told that the workouts should be shorter and to use multiple muscled exercises (ex: deadlifts, bench press, squats). If your body is sore on a workout day, you may want to consider skipping it to allow your body to heal the muscles and gain.

    You can gain muscle. There are bodybuilders that are ectomorph. The internet is full of great tips for all body types. You may want to consider supplementation as well.

    Best of luck!

  9. #9
    Nosepicker1980 is offline Aspiring PUA
    Points: 247, Level: 4
    Level completed: 94%, Points required for next Level: 3
    Overall activity: 13.3%
    Achievements:
    7 days registered100 Experience Points
    Join Date
    Oct 2012
    Location
    Manitoba, Canada
    Posts
    16
    Points
    247
    Level
    4
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    15

    Default Re: A guide to bulking/cutting general fitness

    I'm no pua but I know here I can help. I'm not a GQ model either, don't get me wrong. What I have done is consistently pick up and put down heavy objects for the last decade. I have learned a great deal the hard way, some out of shear frustration of my ignorance, and a bit by accident. ALWAYS SEE A DOCTOR AND CONSIDER SEEING A TRAINER IF YOU ARE NEW TO STRENUOUS EXERCISE OR THINK YOU'RE DOING SOMETHING WRONG.

    Guidelines
    #1: Everyone is a little different, but the endo/meso/ecto theory is only a stereotype and not a physiological finding of metabolism like some websites will refer to it as. In general (outliers excluded), if you put more calories in your face than you burn throughout the day, it will be stored as fat or passed.

    • Find your BMR with a few online calculators (what you burn if you are alive but not doing anything)
    • Use basic online guides to help you determine calories consumed for activities, and add them to your BMR
    • To bulk, try to consume more calories than are burned each day by about 10-15%.
    • To cut, reduce the calories by 10-15%. AGAIN, SEE YOUR DOCTOR OR A TRAINER.

    #2: For muscle building, Keep your workouts short and intense. Less is more. Muscle growth happens during the days after a muscle groups have been worked out, not during. Many guys feel inflated, with muscles harder and larger after a workout, but do not realize that it is actually inflammation from damaging muscle fibers and it could 3-4 hours or more, but growth is actually the healing of those damaged muscle fibers over the next 2-5 days

    • Reality #1: With peak performance and diet, most natural professionals can gain - at most - 1.5lbs of muscle per month.
    • Reality #2: Many avid gym rats will 'pump up' at the gym before the bar, much like bodybuilders before going on stage. After a year or so you could too if you wanted to.
    • Reality #3: If you don't rest the muscle before working it you increase risk of injury and overtraining - which can lead to muscle atrophy.
    • Reality #4: If you don't use or exert a muscle group for 14 days (sometimes less), it will likely lose mass. Exerting a muscle group before it is healed will slow your progress by stalling the healing process.

    #3: Pirreto's Law applies. 80% Diet, 20% Gym. Common practice says you should consume about a gram or two of protein per pound of body weight, with a healthy dose of good fats (fish oils, nut oils, google it), and closely-measured carbohydrates.

    • You will make your life easier, and your goals will be realized sooner, if you make a spreadsheet of your food labels and get serious about your diet. Do not 'go on a diet'. Change your diet to something you can enjoy and stick to.
    • WHEN you eat is as important as what you eat. If you want to lose weight it may be best for you to eat two larger meals near the middle of your waking hours and closer together; Fasting and hydrating the rest of the 24 hour cycle. If you want to gain weight you may benefit from spreading out your meals and keeping your insulin spiked (to prevent fat loss). Both approaches can also effect your output in the gym in different ways.

    #4: For Fat Loss, you just need to keep pushing yourself on the cardio doing 'low-to-moderate intensity'. Playlist tunes that you can keep to the beat on and make you strut, crank that puppy up, and just march! Have good shoes and dress for the weather if you do it outside. Just keep moving for up to an hour every day. If you can do it on a fasted state the results will improve (like, before breaking your morning fast just have a glass or two of water and take a 30-45 minute walk).

    • If you get bored, use this time to also work on your posture, your swagger, or f-close an HB10 jogging by on the way back and really get those calories off your mid section.

    #5 You have to do abs. No really. Think of what would happen if a flower suddenly grew two apples. You'll break yourself and kill your posture. If you do one ab section with each gym visit as a warm-up it can be easier to stick to than dedicating to an ab day and then deciding to rest a beer on your gut instead. Top, Mid, Lower, Obliques, and the sides and lower back all need regular attention.

    • If you want a thin and trim wasteline, high reps using body weight and good form is the key (along with a low body fat %) (conditioning training)
    • If you want to have thick, meaty abs that resemble hot pizza pops, train for growth (progressive resistance, moderate-to-high intensity, fewer reps)
    • You already have abs. If you can't see them you likely have higher than 10% body fat. Cut and shredded muscle men have between 8% and 5% - sometimes less.

    #6: Your only competition is the man in the mirror. Everyone starts at exactly the same place. Ask for tips instead of comparing yourself to more experienced lifters. The gym is a lot like sarging. You know how you did last time, you go in with a plan, you will do better this time, and you will do everything in your power to meet or exceed yourself, including failure if necessary. You are your power and your opponent. And when you're done, you get on with your life with a buzz of endorphins and a slightly inflated ego.

    I can unload more, let me know what you need.

  10. #10
    Nosepicker1980 is offline Aspiring PUA
    Points: 247, Level: 4
    Level completed: 94%, Points required for next Level: 3
    Overall activity: 13.3%
    Achievements:
    7 days registered100 Experience Points
    Join Date
    Oct 2012
    Location
    Manitoba, Canada
    Posts
    16
    Points
    247
    Level
    4
    Thanks
    0
    Thanked 0 Times in 0 Posts
    Rep Power
    15

    Default Re: A guide to bulking/cutting general fitness

    General Gym Monkey Terminology:
    Here are a few cycles I go through, with a synopsis.irst I will make some things clear for some of you who may have no idea of these terms:
    A Rep stands for Repetition, and refers to one full motion of an exercise from the start position, to the mid position (at the middle of a push or pull movement), and back to the starting position again.
    A Set is a series of Repetitions before resting
    A <muscle group> Workout refers a series of sets
    Super-Sets are two or more sets in a workout that involve increased weight in the same or different exercise (for that muscle group)- usually with no rest between sets.
    Drop-Sets are two or more sets in a workout that involve decreasing weight in the same or different exercise (for that muscle group) - usually with no rest between sets.
    Pyramid Sets are two or more sets in a workout that involve increasing the weight in the same exercise (for that muscle group) with rest in between sets.
    Kill Sets is my personal euphemism for a final drop-set of a different workout (for the same muscle group) performed on the last set of a pyramid set.
    Compound Movement/Exercise refers to using more than one muscle, and typically more than one joint as well. An example would be a chin-up, which would primarily target most back muscles, along with biceps and some shoulders. Joints involved are the shoulder ball and socket and elbow.
    Concentration or Isolation Movement/Exercise are performed when online one major muscle group - or when a specific muscle within a group - is exerted with little or no assistance from other muscle groups. An example would be a hamstring curl, which only involves bending one joint (the knee) to perform.

    Muscle Groups and Common Exercises:
    Here are the main muscle groups and the names of exercises generally considered most effective for building muscle (compound movements). The general muscle groups are also listed in an order I would recommend to rotate through, whether you want to do a total body workout in one visit or dedicate yourself to one muscle group each visit. I do not recommend using machines until you understand how a muscle should feel when it is targeted. Machines can only fit you so well, and can cause injury or discomfort for newbies.

    Chest - benchpress, dumbell press, dumbell or cable flyes
    Shoulders - front, side, and lateral raises. Shoulder Press, Arnold Press, bar-bell or plate raises, and light-weight rotator cuff exercises.
    Back - Cable rows, bar-bell Rows, single-hand dumbbell rows, lateral cable pull-down (machine), Assisted lateral raises, Overhead pull-downs, Wide-grib cable rows.
    Triceps - Cable pull-downs, cable overhead extensions, EZ-Curl bar extentions, dent-over dumbbell extensions, close-grip bench press.
    Biceps - Dumbbell curls, Hammer Curls, Cable curls. It is important to alternate between overhand, underhand and fixed lateral grips to ensure mature muscle growth.
    Quads (and Glutes) - Leg Press, Various Leg Squats, and leg extensions.
    Hams - Leg curl machine, lunges, stiff-legged dead-lifts.
    Calves, forearms, and abs - so many, you'll have to google it.


    Next post: workout routines


Page 1 of 2 12 LastLast

Similar Threads

  1. Mental Fitness--How To Clear Your Mind
    By confidencemagnet in forum Self Improvement And Health
    Replies: 1
    Last Thread: 03-13-2012, 03:03 AM
  2. General
    By agrawalk in forum Members Lounge
    Replies: 1
    Last Thread: 07-22-2011, 09:24 PM
  3. Really need help with everything in general
    By jason226 in forum Online And Text Game
    Replies: 6
    Last Thread: 03-14-2011, 04:21 AM
  4. general question for everyone
    By ragr in forum Field Reports
    Replies: 6
    Last Thread: 02-24-2010, 12:13 PM
  5. Great New Fitness Program Made For PUAs - The Adonis Effect
    By Bill Preston in forum Self Improvement And Health
    Replies: 0
    Last Thread: 09-30-2009, 08:57 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DMCA.com