Topic: Putting on weight/muscle

[joe_m]

Mate shifting that fat will be the hardest thing you ever do. That is stubborn fat, and it wont move unless you force it.

Yeah I know. I know I'm going to have to really be strict with the carbs when on LG to get it off, too bad I just like my beer too much. Hopefully cardio will help.

[WraithXx]

Yeah I know. I know I'm going to have to really be strict with the carbs when on LG to get it off, too bad I just like my beer too much. Hopefully cardio will help.

<a href="http://www.youtube.com/v/wu4KcnF8vBc" target="_blank" class="new_win">http://www.youtube.com/v/wu4KcnF8vBc</a>
[/quote]

[Barefoot Doctor]

Right, went to the shops today to buy plenty of food ahead of starting IF on Monday. Should be good to go.

My BMR without adjusting for activity is around 1830, and I'm a bit unsure about what multiplier to use. Going to stick with about 2500 as my basic calories for the day.

I'm looking to mainly cut body fat and hopefully put a wee bit of muscle on. So on training days (Monday, Thursday and Saturday, I think) I will aim for 2750 calories and on rest days I'm going to do around 1700.

See, it's the next bit I get a bit confused with - the macros. I'm looking to do a 40P/40C/20F split on training days, yeah? And you're meant to take 1.8g of protein per kg of bodyweight. So for me, at 76kg, that's about 136g protein. Does that match up with the 40/40/20 split? Or should I be eating more protein per kg of bodyweight?

Oh, another question (sorry for pestering!) - this time workout related. Should I do squats, deadlifts and bench on separate days, or do all three in every session? Or maybe do them twice a week, alternating days. Any workout plans would be much appreciated.

[Johnnyboy1973]

You can use this to calculate your cals and macro depending on what you looking to do.

http://www.1percentedge.com/ifcalc/

This is Mr. IF's routine

http://i.imgur.com/9w25j.png

[lfcshaunod]

Hate all these calculations and counting calories and all that bollocks.

I basically eat what i like and just get in the gym six days of the week and train like fucl.

My strength and size are coming on well.

The more shit i eat, the harder i train. Simple! 

Hate associating all these numbers and rules with working out. Just turns it into a chore rather than something to enjoy IMO

[ThepepeReina]

Hate all these calculations and counting calories and all that bollocks.

I basically eat what i like and just get in the gym six days of the week and train like fucl.

My strength and size are coming on well.

The more shit i eat, the harder i train. Simple! 

Hate associating all these numbers and rules with working out. Just turns it into a chore rather than something to enjoy IMO

Well thats the beauty of bulking, You train like crazy and eat what you want when you want. But if your above the age of 20, and not a genetic freak, you will never be really lean unless you do all the chore work.

[bleedsred1978]

So bleedsred and jonny b, hows the low carb going? still have the will to live?

So,

Been sick as a small hospital since Thursday afternoon. Sore throat to head cold to shivers and man flu.

Just bad luck im hoping and nothing to do with the IF. Anyway was down to 186 lbs on Thursday before the illness,  diet has taken a back seat over the last few days obviously but tipped in at 189lbs this morning. Will be two weeks into it tomorrow having started at 197lbs.

As far as the carbs go its hard on the rest days to keep them below 50 grams. I think im going to set my mind easy and set them at 100-120 grams on these days to make it something more realistic and something i will stick to.

Just read Eat Stop Eat as well and am toying with a 24 hout fast once a week to see how that goes. If I can get down to 180lbs over the next month or so i am going to change to a 20% plus and minus ratio from then on.

[Barefoot Doctor]

So,

Been sick as a small hospital since Thursday afternoon. Sore throat to head cold to shivers and man flu.

Just bad luck im hoping and nothing to do with the IF. Anyway was down to 186 lbs on Thursday before the illness,  diet has taken a back seat over the last few days obviously but tipped in at 189lbs this morning. Will be two weeks into it tomorrow having started at 197lbs.

As far as the carbs go its hard on the rest days to keep them below 50 grams. I think im going to set my mind easy and set them at 100-120 grams on these days to make it something more realistic and something i will stick to.

Just read Eat Stop Eat as well and am toying with a 24 hout fast once a week to see how that goes. If I can get down to 180lbs over the next month or so i am going to change to a 20% plus and minus ratio from then on.

What's your ratio just now? I was thinking of 20/20 but don't know if that's best for what I'm wanting to achieve - fat loss and slight muscle building.

[Hyypia headers]

Hate all these calculations and counting calories and all that bollocks.

I basically eat what i like and just get in the gym six days of the week and train like fucl.

My strength and size are coming on well.

The more shit i eat, the harder i train. Simple! 

Hate associating all these numbers and rules with working out. Just turns it into a chore rather than something to enjoy IMO

I don't count anything either, but I make sure I eat a normal and healthy diet with lots of chicken, turkey, ..., to put in some extra protein. No snacks in between, just eat some fruits and drink plenty of water. Whenever I go out drinking I make sure I' ve put in lots of water before and again after to prevent dehydration (and hangovers). Train 6 days a week, seems to work quite well. It will probably go faster using a real program, but I'm enjoying it.

[bleedsred1978]

What's your ratio just now? I was thinking of 20/20 but don't know if that's best for what I'm wanting to achieve - fat loss and slight muscle building.

Plus 10 and minus 35% mate but I'm on a cut phase. Lose fa but only maintain muscle.

[bleedsred1978]

I don't count anything either, but I make sure I eat a normal and healthy diet with lots of chicken, turkey, ..., to put in some extra protein. No snacks in between, just eat some fruits and drink plenty of water. Whenever I go out drinking I make sure I' ve put in lots of water before and again after to prevent dehydration (and hangovers). Train 6 days a week, seems to work quite well. It will probably go faster using a real program, but I'm enjoying it.

Training 6 days is allot. Not weights 6 days?

[CheshireDave]

Anyone know any good exercises for getting mass on forearms/wrist area??

My biceps are getting much much bigger with Curls/Reverse Curls but not noticing much gain on lower forearm and wrist area?

[joe_m]

<a href="http://www.youtube.com/v/wu4KcnF8vBc" target="_blank" class="new_win">http://www.youtube.com/v/wu4KcnF8vBc</a>

  

I try I try.

[Hyypia headers]

Training 6 days is allot. Not weights 6 days?

Mostly the 6th day I take on the abs for 30mins. The other days are build around pull- ups, push- ups and dumbell flyes combined with weights and leg exercises.

Mass on forearms? Pull- ups will help you with that.

[ThepepeReina]

Forearms should grow through neutral grip pull ups, heavy rows, shrugs etc. Usually train them somewhat when doing biceps too.

[joe_m]

Weighted myself today using home scale. 144 lbs and 10%. Compare this to 140 and 11-12%. I still look the same but I'm making progress. I took last week light due to some sickness but this week I'm going back at it.

[BigMarcs]

Just bought some ISO Mass Gain, hopefully that will help with me gaining some size.

[Barefoot Doctor]

So, first day on IF.

Decent workout, managed to hit a PB on deadlifts, and also did chin-ups - so weak at them, will be looking to improve dramatically.

Toughest workout was the meal after! Massive plate of spag bol, 250g of mince, 250g of pasta and 250g of sauce. Came in at just under 1700 cals. Happy with the protein and carbs level in it but the fat alone is more than what the IF calculator says I should take. Although I did drain the mince of fat as I cooked, so it's probably slightly less than I calculated.

Leaves me about another 1000 cals, which will mostly be made up of protein.

Thoughts?

[joe_m]

I'm having a hard time trying to realize its ok to eat a lot when working out. I still feel that even if my BMR is around 2000 I feel I shouldn't eat 2400 cal otherwise I'd gain fat. Is this crazy?

[NOTBORNIN1982]

I'm having a hard time trying to realize its ok to eat a lot when working out. I still feel that even if my BMR is around 2000 I feel I shouldn't eat 2400 cal otherwise I'd gain fat. Is this crazy?

It’s not crazy at all., I’ve had the very same issue in the past. Give it a month at least and weigh yourself (on good scales that have body fat option) or take photos and again, give yourself month before you take more. Noticing any difference in yourself is pretty difficult. You need a reference point to know what your are doing is working, if it’s not then you can change things around.

[7777]

My first day too - what are your goals mate? I'm on the Cut phase first whereas you look like you're trying to bulk with 2700 calories

I've split the core LeanGains exercises over my 3 normal lifting days and incorporated them into my normal exercises. Dips were okay so I thought I would try a pull up ahead of Weds session and couldn't do a single one which was rather embarrassing!

Here is my program. I have included Cardio & Abs for a few reasons. I can never be arsed to do a proper Abs session after a lifting session, I want to 'open my lungs' at least once a day as I'm pretty sedantry with my job but also so I maintain going to the gym so I don't get bored, I found when I started earlier this year that I was really into it the more I went as it got easier. I also really want to start swimming properly as my ulitmate goal is to do a Triathlon next year and I am miles away at the moment

Day           Exercise Groups   LeanGains
Monday                Chest & Triceps               Bench Press & Dips
Tuesday        Cardio & Abs               Cardio & Abs
Weds               Back & Biceps               Deadlifts & Chin ups
Thursday       Cardio & Abs               Cardio & Abs
Friday               Shoulders & Legs               Squat & Military Press
Saturday       Cardio & Abs               Cardio & Abs
Sunday               Rest                               Rest

I've got a book called Starting Strength and need to see how I improve the pull / chin ups cos I was shocking! I only had the discs replaced in my neck in October and I'm wondering if that's the issue? I did RTP training with 5 x 5, 5 x 6 and 5 x 7 gradually descreasing the weight. I started off benching 40Kg then 30Kg then 20Kg and was tired at the end but will look to increase each time I go

I had a protein shake straight after my work out and a BCAA tablet and had chicken breast and a baked sweet potato for lunch. I will have some ham, beans and brocolli later with some wholemeal bread and a yoghurt and if I have enough calories, some branflakes probably!

Onwards and Upwards

[Barefoot Doctor]

My first day too - what are your goals mate? I'm on the Cut phase first whereas you look like you're trying to bulk with 2700 calories

I've split the core LeanGains exercises over my 3 normal lifting days and incorporated them into my normal exercises. Dips were okay so I thought I would try a pull up ahead of Weds session and couldn't do a single one which was rather embarrassing!

Here is my program. I have included Cardio & Abs for a few reasons. I can never be arsed to do a proper Abs session after a lifting session, I want to 'open my lungs' at least once a day as I'm pretty sedantry with my job but also so I maintain going to the gym so I don't get bored, I found when I started earlier this year that I was really into it the more I went as it got easier. I also really want to start swimming properly as my ulitmate goal is to do a Triathlon next year and I am miles away at the moment

Day           Exercise Groups   LeanGains
Monday                Chest & Triceps               Bench Press & Dips
Tuesday        Cardio & Abs               Cardio & Abs
Weds               Back & Biceps               Deadlifts & Chin ups
Thursday       Cardio & Abs               Cardio & Abs
Friday               Shoulders & Legs               Squat & Military Press
Saturday       Cardio & Abs               Cardio & Abs
Sunday               Rest                               Rest

I've got a book called Starting Strength and need to see how I improve the pull / chin ups cos I was shocking! I only had the discs replaced in my neck in October and I'm wondering if that's the issue? I did RTP training with 5 x 5, 5 x 6 and 5 x 7 gradually descreasing the weight. I started off benching 40Kg then 30Kg then 20Kg and was tired at the end but will look to increase each time I go

I had a protein shake straight after my work out and a BCAA tablet and had chicken breast and a baked sweet potato for lunch. I will have some ham, beans and brocolli later with some wholemeal bread and a yoghurt and if I have enough calories, some branflakes probably!

Onwards and Upwards

Oh I dunno, I still remain a bit clueless. My goals are to burn fat and gain muscle. My BMR (adjusted for activity) is just below 2500, so I'm going for +10% on training days, and -30/35% on rest days. I'm treating this as sort of a trial week to get used to the diet aspect of things, expect I'll have to adjust things.

The guy behind Leangains doesn't seem to be a big fan of specific abs work, says you strengthen your abs enough through squats and deadlifts.

I took a scoop of Jack3d before my workout and some BCAA's, definitely felt I could lift more but not sure if it was a placebo effect.

Probably just have a protein shake in a couple of hours then one big last meal (chicken and veg) before the fast starts.

Despite my massive meal at around 12.30 I don't feel too bagged up, which bodes well. Meal was tasty too, but definitely need to watch my fat content - the mince alone had 50g of fat.

[danthemanlfc]

Kudos to you lads on IF, looks pretty hardcore and I know I'd have problems sticking to it!

Has anyone tried Hurricane XS or similar all-in-ones e.g. Cyclone? I'm looking at switching to Hurricane as an alternative to having both Whey and Creatine separately, only thing is the recommended intake is two lots of 70g a day...even if you just had half of that to get in the normal 'maintenance dose' of creatine, the 2.5kg bag (at ฃ31) would only last you a month!

My goal is mainly bulking up and I'm doing the 5x5 workout if thats of any relevance

[Barefoot Doctor]

Here's what I've eaten today:

Pasta – 250g  (protein – 30g, carbs – 182g, fat – 3.5g) 882 cals

Mince – 250g (protein – 47.25g, carbs – zero, fat – 49.5g) 635 cals

Sauce – 250g (protein – 3.75g, carbs – 14.5g, fat – 8.5g) 152 cals

Grape juice – 100ml (protein – 0.1g, carbs – 16.5g, fat - zero) 68 cals

Protein shake x 2 – (protein – 48g, carbs – 4g, fats – 3g) 228 cals

Beef jerky (protein – 11.75g, carbs – 3g, fat – 1g) 62.5 cals

Banana (protein -1.2g, carbs – 21g, fat – 0.3g) 95 cals

Chicken breasts x 2 (protein – 65g, carbs – zero, fat – 3.6g) 292 cals

Total: 2574 cals

Protein – 255.75g
Carbs – 245g
Fat – 72.6g

Also had half a carrot and half a courgette but not sure about the content in that! Regret having so much pasta after the workout, by the time dinner came round I'd used up all my carbs for the day. Fat level is a bit on the high side too, calculator suggests I should be having about 56g.

[Johnnyboy1973]

Just so you know, I only use grape juice as I take creatine. If you aren't on a creatine supp, bin it, cos its fucking pricey for a start.

The mince fat looks way high. I use Tescos Irish lean mince - 250g gives me 23g fat.

[Johnnyboy1973]

Defo need some of this. Rest days give me fuck all.

http://www.bodybuildingwarehouse.co.uk/on-fitness-fiber-195g

[Barefoot Doctor]

Just so you know, I only use grape juice as I take creatine. If you aren't on a creatine supp, bin it, cos its fucking pricey for a start.

The mince fat looks way high. I use Tescos Irish lean mince - 250g gives me 23g fat.

Yeah, I picked up normal mince, will get lean in future.

[Johnnyboy1973]

Good alternative to the mince is salmon - fatty but not crazy.

I'm sick to death of it mind.

[mbyx6cg2]

Kudos to you lads on IF, looks pretty hardcore and I know I'd have problems sticking to it!

Has anyone tried Hurricane XS or similar all-in-ones e.g. Cyclone? I'm looking at switching to Hurricane as an alternative to having both Whey and Creatine separately, only thing is the recommended intake is two lots of 70g a day...even if you just had half of that to get in the normal 'maintenance dose' of creatine, the 2.5kg bag (at ฃ31) would only last you a month!

My goal is mainly bulking up and I'm doing the 5x5 workout if thats of any relevance

I tried Hurricane XS. It was decent, I gained a bit on it, but it's not as effective as a pure gainer if you're bulking, and it's more expensive

[jason23]

Kudos to you lads on IF, looks pretty hardcore and I know I'd have problems sticking to it!

Has anyone tried Hurricane XS or similar all-in-ones e.g. Cyclone? I'm looking at switching to Hurricane as an alternative to having both Whey and Creatine separately, only thing is the recommended intake is two lots of 70g a day...even if you just had half of that to get in the normal 'maintenance dose' of creatine, the 2.5kg bag (at ฃ31) would only last you a month!

My goal is mainly bulking up and I'm doing the 5x5 workout if thats of any relevance

My boy is on the Recovery XS as it came as part of a half price bundle and he also has Total Gainer. My son has been told he should be looking at 1g of protein per lb or body weight (around 215g a day) and his goal is to put on as much lean muscle as he can.
What tablets if any are you all taking? These came as part of the bundle from My Protein and my boy's daily food/shake/tablet intake looks like this....

Breakfast - 3 Scrambled Eggs. Total Gainer Shake (M, W, F) 1 Multi-Vitamin, 3 BCAA
Lunch - 4 Rounds Wholemeal bread cheese salad sarnies. 2 Omega 3, 1 Tribulus Pro, 1 Glucosamine & HC. Protein Cookie
Afternoon - Complex Carb Powder & Instant Oats (taken before training)
Tea -  1 of various main meals (Spag Bol, Lasagne, Cottage Pie, Chicken Stir Fry) 3 BCAA, I Tribulus Pro, 1 Glucosamine & HC
Recovery Shake - Recovery XS
Bed time - Bedtime Extreme Shake. 3 BCAA, 1 Multi-Vitamin

There is always fruit available for him to snack on and a few chocolate biscuits bars. He doesn't eat a load of junk.

[dannymc]

Anyone know if Universal Real Gains is any good??

Gets decent review on bodybuilding.com

[Calvinnn]

Anyone here post on the Misc? (bb.com)

[danthemanlfc]

My boy is on the Recovery XS as it came as part of a half price bundle and he also has Total Gainer. My son has been told he should be looking at 1g of protein per lb or body weight (around 215g a day) and his goal is to put on as much lean muscle as he can.
What tablets if any are you all taking? These came as part of the bundle from My Protein and my boy's daily food/shake/tablet intake looks like this....

Breakfast - 3 Scrambled Eggs. Total Gainer Shake (M, W, F) 1 Multi-Vitamin, 3 BCAA
Lunch - 4 Rounds Wholemeal bread cheese salad sarnies. 2 Omega 3, 1 Tribulus Pro, 1 Glucosamine & HC. Protein Cookie
Afternoon - Complex Carb Powder & Instant Oats (taken before training)
Tea -  1 of various main meals (Spag Bol, Lasagne, Cottage Pie, Chicken Stir Fry) 3 BCAA, I Tribulus Pro, 1 Glucosamine & HC
Recovery Shake - Recovery XS
Bed time - Bedtime Extreme Shake. 3 BCAA, 1 Multi-Vitamin

There is always fruit available for him to snack on and a few chocolate biscuits bars. He doesn't eat a load of junk.

Wow, that must cost you quite a bit!? I'm just on multivitamins at the mo, had previously read a lot of mixed reports about the BCAAs and other tablets so haven't touched them yet...from what I've seen of your previous posts regarding your lads training and aims, it looks like we are after the same thing and are going about it a similar way (with regards to the 5x5s), apart from the diet obviously. I'm nowhere near 1g/lb body weight of protein yet but looking to change that.

Bearing in mind I'm on a limited budget (being at uni for 6 years as a medical student will do that to you!) what do you think I should go for? Just stick to the gainer (whey) and creatine or branch out a bit? I use myprotein as well btw

[7777]

Wow, that must cost you quite a bit!? I'm just on multivitamins at the mo, had previously read a lot of mixed reports about the BCAAs and other tablets so haven't touched them yet...from what I've seen of your previous posts regarding your lads training and aims, it looks like we are after the same thing and are going about it a similar way (with regards to the 5x5s), apart from the diet obviously. I'm nowhere near 1g/lb body weight of protein yet but looking to change that.

Bearing in mind I'm on a limited budget (being at uni for 6 years as a medical student will do that to you!) what do you think I should go for? Just stick to the gainer (whey) and creatine or branch out a bit? I use myprotein as well btw

I've been taking BCAA, what have you read?

[danthemanlfc]

Nothing bad, just a few articles questioning their effectiveness and mainly telling you to stick to just protein and creatine as your only supplements, if any at all. How have they worked out for you?

[Johnnyboy1973]

I've been taking BCAA, what have you read?

They do fuck all unless you're on a cut or fasted training.

[Barefoot Doctor]

Man, carbs are a bastard on IF rest days. Had pasta with lunch but tomorrow (another rest day) will avoid any obvious carbs.

[Johnnyboy1973]

Man, carbs are a bastard on IF rest days. Had pasta with lunch but tomorrow (another rest day) will avoid any obvious carbs.

You need to get some frozen mixed veg or brocolli florets.

200g of mixed veg at 6g of carbs.

[7777]

They do fuck all unless you're on a cut or fasted training.

Ah I'm on both so sound, only remembered to have one both days though with a protein shake

[joe_m]

Did fuck all this weekend and ate like crap for graduation parties. Weighed myself, I gained about 4 lbs and 1-2% body fat. I guess some of that is due to water so I'm going to run and continue LG to see if the body fat goes down but the weight stays up.