Essential Random Gym Thoughts Revisited...

[Spliff]

you still on your upper/lower split?

you still cutting bruh?

One week left of UD2. My gym sessions has been fullbody.

 

[Brooklynzson]

So what should I do to bulk? I dont know who's advice to take, I cut down from 180 to 170 so I could see my abs(beach purposes). But fukk abs, I wanna bulk up but I don't wanna get a big ass gut. I wanna be like 180-185, maybe 190 and stay there.

 

[vidyagamer]

I swear going to the gym can make you a bit of a dikk.
I cleaned up my diet lately tremendously. (Pretty much nothing but lean protein, oatmeal in the morning, veggies and water)

Today my boyfriend was like "You are looking really good ash... I can see some Great changes"

I was like "Thanks!", But in the back of my head I was like " bytch I KNOW "

 

[MMS]

So what should I do to bulk? I dont know who's advice to take, I cut down from 180 to 170 so I could see my abs(beach purposes). But fukk abs, I wanna bulk up but I don't wanna get a big ass gut. I wanna be like 180-185, maybe 190 and stay there.

pics

 

[vert]

So what should I do to bulk? I dont know who's advice to take, I cut down from 180 to 170 so I could see my abs(beach purposes). But fukk abs, I wanna bulk up but I don't wanna get a big ass gut. I wanna be like 180-185, maybe 190 and stay there.

focus on big compound lifts and try to increase your weight/reps weekly on those. try to add 500-1000 calories more a day in and gain 1-1.5lbs a week. try to get in 1g of protein daily for each lb of lean body mass that you have. if you're not gaining that much then add calories. if you're lifting heavy shyt w/ deadlifts or squats then that should fuel your appetite.

you should gain a few lbs back initially pretty quickly if you just came off a caloric deficit. stop bulking when your lifts stall in progress or you just feel uncomfortable w/ your bodyfat levels.

 

[Brooklynzson]

pics

focus on big compound lifts and try to increase your weight/reps weekly on those. try to add 500-1000 calories more a day in and gain 1-1.5lbs a week. try to get in 1g of protein daily for each lb of lean body mass that you have. if you're not gaining that much then add calories. if you're lifting heavy shyt w/ deadlifts or squats then that should fuel your appetite.

you should gain a few lbs back initially pretty quickly if you just came off a caloric deficit. stop bulking when your lifts stall in progress or you just feel uncomfortable w/ your bodyfat levels.

iight good looks, ima try that.

 

[MMS]

brook without knowing your current build, i cant really prescribe anything

but ill say this much, muscle requires a weekly surplus of 700cals

the most muscle you can build in a month is maybe 4lbs(and this is generally for new folks)

500 cals per day = 3500 cals per week, subtract the 700 cals from that you have 2800 cals to fat per week

.02

 

[vert]

brook without knowing your current build, i cant really prescribe anything

but ill say this much, muscle requires a weekly surplus of 700cals

the most muscle you can build in a month is maybe 4lbs(and this is generally for new folks)

500 cals per day = 3500 cals per week, subtract the 700 cals from that you have 2800 cals to fat per week

.02

so you're suggesting he add 100 calories a day to maintenance? and that 2800 calories are going to fat?

 

[Brooklynzson]

brook without knowing your current build, i cant really prescribe anything

but ill say this much, muscle requires a weekly surplus of 700cals

the most muscle you can build in a month is maybe 4lbs(and this is generally for new folks)

500 cals per day = 3500 cals per week, subtract the 700 cals from that you have 2800 cals to fat per week

.02

I'll probably post something next week. You got a list or something of things I should eat throughout the day excluding breakfast and dinner meals?

 

[MMS]

so you're suggesting he add 100 calories a day to maintenance? and that 2800 calories are going to fat?

technically yes

the body doesnt build muscle that fast(i learned that the hard way)

you figure out your true maintenance and add 300 cals tops a day

3500 cals in a lb of fat, if you dont know your maintenance and you eat 2800 over per week of whats necessary thats 8/10 lb of fat a week, over a typical 12 week bulk thats considerable weight gain.

little things turn into big things

 

[MMS]

I'll probably post something next week. You got a list or something of things I should eat throughout the day excluding breakfast and dinner meals?

i eat literally breakfast and dinner but id say for bulking 3 decent size meals should do good

id say no less than 180g protein, without your height i cant estimate your maintenance though

 

[semtex]

I'm bout to go upstairs and get me some mo gaaaiiinnnnnsss

 

[Brooklynzson]

i eat literally breakfast and dinner but id say for bulking 3 decent size meals should do good

id say no less than 180g protein, without your height i cant estimate your maintenance though

Im 5' 12''

 

[MMS]

2400-2500 maintenance

so eat around 2600-2800 every day with about 180g protein

if you lifting daily and progressively adding weight, youll gain muscle

it may not happen over night but in 6 weeks youll notice a definite difference without too much fat gain(~1-2lb)

biggest thing folks forget though is make sure you getting 7-8 hours sleep daily

you build muscle at rest, not in the gym

 

[MMS]

More in depth

2 meals @ 1000 cals each and take in 50-60g protein each

+ a 20oz protein shake with milk and 2 scoops powder 70-80g protein

Or

3 meals at 700 cals each 40-50g protein
+ the same protein shake

Both are feasible without eating lame food