Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Pictures of Members & More => Topic started by: Lugar on October 25, 2006, 08:38:35 AM
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To put on lean mass without getting chubby and losing the abs....I was once a fat boy and to go back to that stage isn't for me....here's a pic of me at 6'1, 170-175.....I would LOVE to get back up to 225 but I hate the fading cuts routine..big mind game, and need your support.....what do I need to do?
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???
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Wicked definition! You need to focus on strength training and eating better. The stronger you get your muscles the bigger you will get.
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I have read many of your posts dude and you may want to see a psychiatrist. I think you have a bad case of OCD. Not trying to be a dick at all, you just seem to be really obsessive compulsive. Btw, you look pretty damn lean in those pics.
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need some assistance...my diet, I'll post.....as well as my new training style...off season and want to compete in a year or so, if I can get back to where I was...225 and sub 10%.....let me know...
Monday
Flat Bench ( 4x7, add weight each set)
Incline Dumbells ( 4x12)
Dips (3 sets, once you get 3x15 with bodyweight, add some weight to knock reps down to 8-ish)
Skullcrushers (4x10)
Tuesday
Back Squat (5x5, add weight each set, then 1 backoff set of 8-12)
Deadlift (5x5, add weight each set)
Leg Curls (4x10)
Wednesday
OFF
Thursday
Front Squat (4x8, add weight each set)
Lunges (3x8, add weight each set)
Barbell Rows (5x5, add weight each set, then 1x8-12 as a backoff)
Friday
Push Press (5x5, add weight each set)
Close-grip bench (4x8, add weight each set)
Flat Dumbell bench (3x12-15)
Triceps Pushdowns (3x8-12)
Saturday
Back Squat (5-5-5-5-3 (add weight each set, do the triple with 5lbs more than Tuesday's top set of 5, use this weight for Tuesday's top set of 5 the following week)....then 1 backoff set of 8-12.
Chins ( 3 sets to failure, add 1 total rep each week, when you get all 3x12, add some weight to knock the reps down to 8-ish)
Shrugs (3 sets of 12....I prefer jump shrugs, but if you're not comfy with them, regular shrugs will be fine)
Sunday
Biceps and abs..
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PROTEIN CARBS FATS CALORIES
3/4 CUP OATS 4.50 40.50 4.50 225.00
EGG WHITES 30.00 2.00 0.50 135.00
1/2 SCOOP 15.00 2.00 1.00 70.00
BCAAS - - - -
49.50 44.50 - 6.00 - 430.00
Prot(50) - Carbs(50) - Fat(10g)
6OZ CHICKEN 51.00 - 6.00 275.00
1 CUP OATS 6.00 54.00 6.00 300.00
57.00 54.00 - 12.00 - 575.00
Prot(60) - Carbs(75) - Fat(approx. 5g max) Good.
6OZ CHICK/TUNA/TURKEY 51.00 - 6.00 275.00
8OZ YAM 3.00 55.00 1.00 225.00
54.00 55.00 7.00 500.00
6OZ TUNA/CHICK/TURKY/LEAN BEEF 51.00 - 6.00 275.00
1 TB OLIVE OIL 0 0 13.5 125
51.00 - - 19.50 - 400.00
4:45p (Train)
BCAA's <5g>
L-Glutamine + peptide <5g>
CEE (Creatine Ethyl Ester) <5g> Good. 90
630pm
2. CUP cold cereal 1 40 1 250
2 SCOOPS BLEND 50 10 6 275
2 RICE CAKES W/ JELLY 0 20 1 150
51 70 8 675
7pm
6-8OZ CHX/BEEF 51.00 - 6.00 275.00
1 CUP OATS 6.00 54.00 6.00 300.00
57.00 54.00 - 12.00 - 575.00
Prot(50) - Carbs(2) - Fat(15) Good.
60Z CX/BEEF 51.00 - 6.00 275.00
1TB FLAX - - 14.00 130.00
51.00 20.00 405.00
915 - BED
12:30a –If I wake up
Fish,chiecken or beef or a protein blend. 25 5 5 150
Prot(50) - Fat(10) 25.00 5.00 - 5.00 150
~Total Macros~
Prot: 400-450g 395.50 282.50 - 89.50 #VALUE! 3,800.00
Carbs: 350-400g
Fat: 100-110g
Total calories (approx) = 4000 =
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I don't like your training routine. Like doing back squats and DLs on the same day. One or the other, as a matter of fact, if you do one before the other you shouldn't have any energy left after the first. This suggests a lack of intensity in your training.
There's a lot of flaws in your routine. Just stick to a basic 2-3 muscle a day routine. Have each muscle well rested each week.
You eat 4,000 calories a day and am in that condition?! Do you do cardio in your sleep? How the hell did you get fat?
Seriously, you need to get it through to your subconscious that gaining the minumum required amount of bodyfat while bulking is no big deal. Some therapy I suggest is that whenever you feel anxious over the thought of gaining fat, just calmy and assertively tell yourself that it isn't something worth stressing out over. Stress is something you should try to eliminate from your lifestyle. You will be healthier and happier without it.
And since you were once fat and got into such incredible shape, you know you have all the knowledge and experience you need to lose it again with no problem.
You look great, but you are most certainly too lean. If it's true that you want to be a psychiatrist, then you really need to know how to treat yourself with things like this or else you might not know how to do the same for others.
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can u give me example? Say delts and tris?
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I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?
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I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?
no, your stomach is amazing looking dude. You could gain 25 pounds and still have great abs.
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I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?
???
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I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?
Here's a bodyfat guide. I used this when I first got into bodybuilding.
http://forum.bodybuilding.com/showpost.php?p=2450726&postcount=2
Bodyfat can be maintained as low as stage 4 while bulking. You're seriously in the shredded category, and as you can see, there are contest pictures shown as examples of stage 6!
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4 is better than what I am in...trust me.....how about a sample bb rouitne....
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4 is better than what I am in...trust me.....how about a sample bb rouitne....
You should really try DC.
www.intensemuscle.com
go to the doggpound and you will learn how to put on the weight without even putting on additional bodyfat.
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holly shit your skin is thin !!!!
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u need to eat bro! :D
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how many times have we told you what you NEED TO DO
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4000 calories a day and you are that ripped? Do you work manual labor, play sports, or what?
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4000 calories a day and you are that ripped? Do you work manual labor, play sports, or what?
There is no way he is eating that much right now. I barely get 3000 calories and I weight 220 pounds.
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holy abs batman
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You actually look ill! You feeling healthy? Your skin seems to be a weird colour, liver problems perhaps? Could just be the lighting!
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IMO that diet is far far too clean for a bulking programme. Go smoke a few doobs and eat some pizza once in a while - and try and get atleast 1 more rest day (maybe 2) into your programme. The last thing you need to worry about at this stage is getting fat - you can adjust the diet etc as you go along - right now all the focus should be on putting on mass (and a bit of fat if need be).
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what have you told me over and over????????? To eat?? hrist man, I am eating non stop...I follow the diet to the tee.....never straying, although sometimes I have trouble and get 3/4th of it down. I am sorry if you believe I am NOT EATING that diet, but its true...I train 6 days a week....full go. I am an a hrt dose of 125mg test cyp a week and some eq to boot...I do a very very mild cardio walk in the am because I feel it helps me and my lacking appetite...it's a 2.8mph crawl on the treadmill and 12% grade on an empty tank....20 minutes MAX....tis all. What else?
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what have you told me over and over????????? To eat?? hrist man, I am eating non stop...I follow the diet to the tee.....never straying, although sometimes I have trouble and get 3/4th of it down. I am sorry if you believe I am NOT EATING that diet, but its true...I train 6 days a week....full go. I am an a hrt dose of 125mg test cyp a week and some eq to boot...I do a very very mild cardio walk in the am because I feel it helps me and my lacking appetite...it's a 2.8mph crawl on the treadmill and 12% grade on an empty tank....20 minutes MAX....tis all. What else?
Yes - but its what your eating IMO - fish, chicken, yams, protiein powders, egg whites etc - all very good bb foods but they are not calorie dense - and that is what you need to put on weight - especially as looking at you you look like you have a very fast metabolism, very cut. I tried eating like this in the winter a few years ago and it just didnt work in terms of putting on weight - whole eggs, whole milk, steaks, potatoes, rices, pastas, cheese, wholemeal bread, meals out - literally everything in sight (within reason, and watch the sugar in particular). And dont feel guilty if you pig out several times a week - just make sure there are protein carbs and fats involved !! Im no expert but i found this is what worked for me
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can I see a sample diet? Stats? bf%?
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Hi,
Saw your routine. Don't like it. I can understand you saying you are scared at being fat which can lead to ocd. I have similar issues i see myself as skinny but try to add as much muscle as possible. My friends tell me im huge; but i know i have muscle but feel I need to get bigger. People gawk at me a lot I know but still feel the need to get bigger. I eat a ton and work out at least 5 days a week I still have abs cause I eat clean and have a crap food day once a week.
If your working out don't be afraid of a little body fat you are way to lean. Eat! If you are eating like you say and still are that slim you may want to get your thyroid checked and also full blood work done. Cant hurt.
As for a workout Do each muscle once per week heavy. didnt see much bicep, delt or tri work in your workout. Don't do cardio dude ya don't really need to.
Throw in some glutamine which will help you muscles recover.
As long as you don't go crazy and eat bad food 24/7 you have nothing to worry about. Eat some crap too once in awhile give yourself a treat.
Take care dude
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Hi,
Saw your routine. Don't like it. I can understand you saying you are scared at being fat which can lead to ocd. I have similar issues i see myself as skinny but try to add as much muscle as possible. My friends tell me im huge; but i know i have muscle but feel I need to get bigger. People gawk at me a lot I know but still feel the need to get bigger. I eat a ton and work out at least 5 days a week I still have abs cause I eat clean and have a crap food day once a week.
If your working out don't be afraid of a little body fat you are way to lean. Eat! If you are eating like you say and still are that slim you may want to get your thyroid checked and also full blood work done. Cant hurt.
As for a workout Do each muscle once per week heavy. didnt see much bicep, delt or tri work in your workout. Don't do cardio dude ya don't really need to.
Throw in some glutamine which will help you muscles recover.
As long as you don't go crazy and eat bad food 24/7 you have nothing to worry about. Eat some crap too once in awhile give yourself a treat.
Take care dude
blondmuscl, you sound like a textbook BDD case. Which includes OCD behaviors.
And my guess about Lugar....Bulimia. Maybe not now but the extreme worry over gaining 5 pounds of fat when you are ripped to the point of looking like a holocaust victim says that the way you "overcame" your "weight problem" was through some sort of disorder.
Get help for this. Diet and exercise arent going to solve mental issues.
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can I see a sample diet? Stats? bf%?
This is my whole point - you dont need a sample diet - you are really thin dude - just eat eat and eat some more - breakffast - bacon, whole eggs and wholemeal toast for instance, - stop counting carbs - as long as you dont overdose on sugar you aint gonna get fat. The last thing you need to worry about looking at those pics is eating clean - atleast for a few months. And like lift 4 size says - you can certainly afford to put on a bit of fat. I would just make sure you get enough protein and dont worry where the rest of your calories come from for a month or 2 - chips, pasta, pizza, breads. You need to chill out bro! ;)
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just curious how you guys eat...tis all..
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just curious how you guys eat...tis all..
Like i say - IMO your diet is too clean to put on weight taking into consideration what you have been eating and your pics.
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Definately eat bro and pleazzzzzzze get a check up and ask them to check your thyroid if its overactive you will be thin! This can be treated with simple medication.
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my man looks like he is tryin out for Schindler's list 2 , The After Math
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maybe you have a tape worm
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Doesnt mean you need to eat more you just need to switch some of your foods around with higher cal foods...For example instead of a chicken breast switch it to 8 oz. lean ground beef..your eating plenty just eating too clean...And you need to switch to a 3 or 4 day training split...And take the weekends off and eat whatever you want...
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just curious how you guys eat...tis all..
Our diets are irrelevant because I dont think anyone on here has the same problems as you! My diet is reduced in carbs at the moment because I am cutting, if I put it up and you take it as an example that would be completely counterproductive!
You just need to eat more whole foods, and crap one or two days a week.
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I haven't taken a day off from the gym in a few weeks....some workouts are like bis and abs only, so they are quick and sweet....is this my problem? 530am cardio (at a crawl just for stretch) 7 days a week too....
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I haven't taken a day off from the gym in a few weeks....some workouts are like bis and abs only, so they are quick and sweet....is this my problem? 530am cardio (at a crawl just for stretch) 7 days a week too....
why? you have asked for opinions and so have been givien them. why are you still getting your a ss out of bed at 5am to do cardio 7 days a week?? Crazy!! Seriously - somebody may have had a point when they said you cant put on weight coz you are beating yourself up about it and getting so obssessed about it. Im starting to think you may have OCD man. Smoke a blunt, eat pizza and lay in bed till 9 atleast once a week!! ;D
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No question I have ocd....I sit in an ofice all day so I raeally feel it helps me mentally...I'd say 2 out of 7 days I dont want to go, but I do it anyway...hell, it's 3.0 speed and 12%grade.....mild..........
i havent had pizza fast food, etc for years! I'd love to see a true bodybuilders off season diet from someone here...does the fact that im on hrt allow me to eat more without the fear of fat stores? I'm only 10%bf, not like I'm 3...although 6'1 and 170 is scary...
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No question I have ocd....I sit in an ofice all day so I raeally feel it helps me mentally...I'd say 2 out of 7 days I dont want to go, but I do it anyway...hell, it's 3.0 speed and 12%grade.....mild..........
i havent had pizza fast food, etc for years! I'd love to see a true bodybuilders off season diet from someone here...does the fact that im on hrt allow me to eat more without the fear of fat stores? I'm only 10%bf, not like I'm 3...although 6'1 and 170 is scary...
Seriously now, do you compete? If not, then what on earth is the point in "not eating fast food for years", "getting up at 5am 7 days a week to do cardio"? I think you may need to go see somebody bro :-\
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You are right bro and that's why I am here....to get the help of the knowledable....assist me please without saying just EAT....sample my training plan and nut plan and give me some str8 up advice.....keeep in mind, I'm 30, I would love to try and compete.....can someone who competes give me some insight?
DEADS 4X8 (2 WARMS)
TBAR ROWS 12,10,8,6
WIDE LATE PULL 3X8-10
TRIANGLE CLOSE GRIP PULL 8-12
SHRUGS 4X10
that is what I have in store for today......is it ok?
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Heres what i do - not saying its great i dont compete or anything but i have managed to get from just around 200 to around 220 in a couple of yrs and bf hasnt significantly increased
Monday - Shoulders and traps
Tuesday - Back and bi's
Wednesday - cardio and abs
Thursday - Chest and tris
Friday - Legs and forearms
Saturday - Cardio and abs (depending on how i feel / how im looking)
Sunday - off
This gives you a saturday afternoon / night to have a blowout / get pi ssed / stoned / do what you want and sunday to recover. Which unless you are a competitive bodybuilder i dont see why you should deny yourself.
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You are right bro and that's why I am here....to get the help of the knowledable....assist me please without saying just EAT....sample my training plan and nut plan and give me some str8 up advice.....keeep in mind, I'm 30, I would love to try and compete.....can someone who competes give me some insight?
DEADS 4X8 (2 WARMS)
TBAR ROWS 12,10,8,6
WIDE LATE PULL 3X8-10
TRIANGLE CLOSE GRIP PULL 8-12
SHRUGS 4X10
that is what I have in store for today......is it ok?
P.S. also if you are gonna eat clean all week make sure you eat some crap at the weekend - literally whatever you feel like !!
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lol...what r your stats?m gimme a sample of todays diet n this weekend?
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lol...what r your stats?m gimme a sample of todays diet n this weekend?
Haha - im starting to feel like im banging my head against a brick wall mate!! Ok - today:
07:30 Scrambled eggs (3) and grilled bacon (4 rashers) with wholemeal toast (3 rounds)
10:30 Tuna mayo sandwich on 2 rounds wholemeal bread, 1 banana, 1 apple.
13:30 1lb of steak with baked potato (2)
16:00 - will have a beef n onion sandwich and a pint of skim milk
18:00 - Train
20:00 - Full dinner - maybe chicken breasts in cheese and ham sauce (2 breasts) with baked potatoes or oven chips and vegetables. Desert wotever i have in fridge
22:30 - If still hungry, bowl of oatmeal / protein shake with yoghurt, etc.
This is reasonably clean without being obsessive about it. The weekends just dont bare thinking about - beer, wee d, pizza, kfc, mcdonalds etc. And sometimes a bit of coke and x - which i am trying to stop coz they stop me eating !! :(
Here is an article i read a while ago with a good quote from former pro ian harrison - i know he was on copious amounts of gear but the theory of having to force feed is still the same - it can just be done to a more ridiculous degree when juicing: -
You Wanna Be Freaky? Then You Gotta Eat Freaky!
We have now entered what many deem as the most difficult aspect of this sport.
I've said this before, and I will say it again, you cannot get a highly competitive physique and maintain your abs all year long! It doesn’t work that way. And unfortunately, the majority of today’s magazines make this out to be the case.
The quickest way to gain mass is to eat, like you have never eaten before, and ask questions latter! If you have ever been to Venice Beach, you will understand exactly what I am talking about. Bodybuilders are absolute tanks in the off season!
I’m not sure how many of you are familiar with Ian Harrison, but he is actually one of the founders of the massive physiques you see on stage today. He is one of the first athletes to bulk up to over 320 pounds on a consistent basis, and as far as pure size is concerned, he was right up there with Yates, Rhul, and Nasser. Ian has stated that he literally doesn’t care what he looks like in the off season, as long as he’s gaining size. In fact he has been quoted with eating three liters of ice cream a day while bulking. Literally, as long as he doesn’t throw it up, he will eat it!
And even then he may force feed it. During a seminar he told a very inspiring story. He ate 30 desiccated liver tablets, felt sick and threw them up. They went flying across the room. What did he do? Casually rinsed them off, and re-downed them, because he knew that was what it would take for him to get the physique he wanted. Ian has a difficult time gaining weight, so he did what it took to gain it!
“ If you want to be one of the big boys, you can't just say eat when you are hungry. Or I'll just eat this, or I'm full, I can't eat that. You've got to just eat it. You're not eating cause you like it, you're eating to grow! If you have to force feed yourself, then do it! When I stopped competing it took me months to regain my appetite. I mean since I was 15 I force fed myself constantly, and you get to hate the idea of eating. But that’s what it took“
Quote - Ian Harrison
It’s a fact that bodybuilders do not stay within 5-10 pounds of their contest shape, not if they are one of the monsters up there. Ian has an extremely insane regimen, in which he eats anything he can get his hands on all day, and essentially just makes sure that he gets 50 grams of protein in him every two hours to keep his amino acid intake up.
Lee Priest is the same way, in one interview he stated that he had lost, something like 300 pounds over the last three years! That’s insane! But do you think he could have developed a physique that freaky by staying lean all year long? Absolutely not! If you have ever seen his videos, you know that Lee feasts on Kentucky Fried Chicken, Mc Donalds, and other tasty food sources in the off season. One of my favorite quotes from him during a contest was this:
Just three more days, and no more chicken and rice. Actually I will eat chicken, but it will be Kentucky, and I will have rice, but it’ll be fried. “
Lee’s got a good sense of humor. Another story that comes to mind is Mike Mattarazzos off season shakes! Here is a quote from the man with the freakiest arms of all time!
If I couldn't finish a meal during the day, I would put a cup and a half of apple juice in the blender -- and this is the honest-to-God truth -- and throw steaks, fish, whatever I couldn't chew, into the blender. Then I would hold my nose and suck it down. That's a fact. Many times I puked that stuff back up, but it did the job….If you have been working hard in the gym, but you're not making the gains you want, there's one very simple reason: You're not eating enough.
As you have also noticed and heard, many bodybuilders eat junk food in the off season, because it is impossible to stay clean and get the amount of calories needed for these mammoths to gain size! Some of the most hardcore athletes in the world will actually bring their fast food meals with them to the gym so that they continue to stay in a state of anabolism! That’s no joke, its what they do to obtain freaky big size( you can’t pick that up in a text book)!
Junk food is so calorie dense, that if you maintain a high protein intake you can gain quite a bit of muscle mass off the stuff. Take the Austrian Oak for example. When he went in the military, all they had was junk food. However, he had to eat, or he couldn’t continue to grow. He rolled up his sleeves and ate as much of these foods as possible, and ended up putting on about 40 pounds! More than he had ever gained!
Am I telling you to go out and start eating junk food? No and no wise although you may advance to a point in which it is necessary). What I am telling you, is that you are going to have to eat like you want to be freaky, or you will never be freaky! If you can’t finish your meal, tuff! Rest pause for 5 minutes and force it down. There is no excuse for not gaining mass, you just need to do what it takes to gain it!
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that is one of the ugliest ab structures i have ever seen. also...your chest is a muscle, work it out.
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You are right bro and that's why I am here....to get the help of the knowledable....assist me please without saying just EAT....sample my training plan and nut plan and give me some str8 up advice.....keeep in mind, I'm 30, I would love to try and compete.....can someone who competes give me some insight?
How many times do you need to be told the same thing ::) You have repeatedly asked the same questions over and over for months. Posting them in different forums will not get you different answers. People have continuously offered diet and training assistance, including many sample routines and menus. I wouldn't be surprised if the "professional" you hired fired you for not taking his advice. BTW ~ fruits and vegetables need to be included in your diet.
Along with the exercise bulimia and other OCD issues, clearly you have body dismorphia. And if you sincerely believe those pictures depict 10% BF, then you're delusional as well.
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All that I have asked was for someone to copy and paste my diet and then add in or subtract to meet my goals. I do want to gain muscle, that's not my problem....I just want to do it as lean as possible. Can't I add mass and keep my bf below 10%? I am starving myself I know that.....
My ab structure is horrid?? Cmon....I know thats def not the case but there will continusly be haters....I understand that...this was today:
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Keep doing what you always have been. These people are mostly fat themselves with not near as much muscle as you Lugar.
DO NOT LISTEN to them. You will gain muscle at the same rate. Just stick with what you are doing.
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Hey Lugar post full body shots from the front and from the back so that we can really see where you are at. From there we will be able to give you better information that could benefit you.
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Haha - im starting to feel like im banging my head against a brick wall mate!! Ok - today:
07:30 Scrambled eggs (3) and grilled bacon (4 rashers) with wholemeal toast (3 rounds)
10:30 Tuna mayo sandwich on 2 rounds wholemeal bread, 1 banana, 1 apple.
13:30 1lb of steak with baked potato (2)
16:00 - will have a beef n onion sandwich and a pint of skim milk
18:00 - Train
20:00 - Full dinner - maybe chicken breasts in cheese and ham sauce (2 breasts) with baked potatoes or oven chips and vegetables. Desert wotever i have in fridge
22:30 - If still hungry, bowl of oatmeal / protein shake with yoghurt, etc.
This is reasonably clean without being obsessive about it. The weekends just dont bare thinking about - beer, wee d, pizza, kfc, mcdonalds etc. And sometimes a bit of coke and x - which i am trying to stop coz they stop me eating !! :(
Here is an article i read a while ago with a good quote from former pro ian harrison - i know he was on copious amounts of gear but the theory of having to force feed is still the same - it can just be done to a more ridiculous degree when juicing: -
You Wanna Be Freaky? Then You Gotta Eat Freaky!
We have now entered what many deem as the most difficult aspect of this sport.
I've said this before, and I will say it again, you cannot get a highly competitive physique and maintain your abs all year long! It doesn’t work that way. And unfortunately, the majority of today’s magazines make this out to be the case.
The quickest way to gain mass is to eat, like you have never eaten before, and ask questions latter! If you have ever been to Venice Beach, you will understand exactly what I am talking about. Bodybuilders are absolute tanks in the off season!
I’m not sure how many of you are familiar with Ian Harrison, but he is actually one of the founders of the massive physiques you see on stage today. He is one of the first athletes to bulk up to over 320 pounds on a consistent basis, and as far as pure size is concerned, he was right up there with Yates, Rhul, and Nasser. Ian has stated that he literally doesn’t care what he looks like in the off season, as long as he’s gaining size. In fact he has been quoted with eating three liters of ice cream a day while bulking. Literally, as long as he doesn’t throw it up, he will eat it!
And even then he may force feed it. During a seminar he told a very inspiring story. He ate 30 desiccated liver tablets, felt sick and threw them up. They went flying across the room. What did he do? Casually rinsed them off, and re-downed them, because he knew that was what it would take for him to get the physique he wanted. Ian has a difficult time gaining weight, so he did what it took to gain it!
“ If you want to be one of the big boys, you can't just say eat when you are hungry. Or I'll just eat this, or I'm full, I can't eat that. You've got to just eat it. You're not eating cause you like it, you're eating to grow! If you have to force feed yourself, then do it! When I stopped competing it took me months to regain my appetite. I mean since I was 15 I force fed myself constantly, and you get to hate the idea of eating. But that’s what it took“
Quote - Ian Harrison
It’s a fact that bodybuilders do not stay within 5-10 pounds of their contest shape, not if they are one of the monsters up there. Ian has an extremely insane regimen, in which he eats anything he can get his hands on all day, and essentially just makes sure that he gets 50 grams of protein in him every two hours to keep his amino acid intake up.
Lee Priest is the same way, in one interview he stated that he had lost, something like 300 pounds over the last three years! That’s insane! But do you think he could have developed a physique that freaky by staying lean all year long? Absolutely not! If you have ever seen his videos, you know that Lee feasts on Kentucky Fried Chicken, Mc Donalds, and other tasty food sources in the off season. One of my favorite quotes from him during a contest was this:
Just three more days, and no more chicken and rice. Actually I will eat chicken, but it will be Kentucky, and I will have rice, but it’ll be fried. “
Lee’s got a good sense of humor. Another story that comes to mind is Mike Mattarazzos off season shakes! Here is a quote from the man with the freakiest arms of all time!
If I couldn't finish a meal during the day, I would put a cup and a half of apple juice in the blender -- and this is the honest-to-God truth -- and throw steaks, fish, whatever I couldn't chew, into the blender. Then I would hold my nose and suck it down. That's a fact. Many times I puked that stuff back up, but it did the job….If you have been working hard in the gym, but you're not making the gains you want, there's one very simple reason: You're not eating enough.
As you have also noticed and heard, many bodybuilders eat junk food in the off season, because it is impossible to stay clean and get the amount of calories needed for these mammoths to gain size! Some of the most hardcore athletes in the world will actually bring their fast food meals with them to the gym so that they continue to stay in a state of anabolism! That’s no joke, its what they do to obtain freaky big size( you can’t pick that up in a text book)!
Junk food is so calorie dense, that if you maintain a high protein intake you can gain quite a bit of muscle mass off the stuff. Take the Austrian Oak for example. When he went in the military, all they had was junk food. However, he had to eat, or he couldn’t continue to grow. He rolled up his sleeves and ate as much of these foods as possible, and ended up putting on about 40 pounds! More than he had ever gained!
Am I telling you to go out and start eating junk food? No and no wise although you may advance to a point in which it is necessary). What I am telling you, is that you are going to have to eat like you want to be freaky, or you will never be freaky! If you can’t finish your meal, tuff! Rest pause for 5 minutes and force it down. There is no excuse for not gaining mass, you just need to do what it takes to gain it!
forgive me bro and this isnt a flame, but it appears that you have many more serious problems than I do so I refuse to take your advice.....drugs and bb don't mix....get your life and head straight...I'll work on getting my diet and head str8.....christ.
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You are delusional if you dont think you need to lose at least 40 pounds,
you are in the 20s bf.
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You fat peice of shit.
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You are delusional if you dont think you need to lose at least 40 pounds,
you are in the 20s bf.
I disagree. This DELUSIONAL KID is at least 35% body fat. He's a fucken lardass.
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forgive me bro and this isnt a flame, but it appears that you have many more serious problems than I do so I refuse to take your advice.....drugs and bb don't mix....get your life and head straight...I'll work on getting my diet and head str8.....christ.
hey its up to you to take advice or not i really dont give a shit i was only trying to help you - if you dont want it dont ask for it - or atleast make your stipulations in your original post - i.e. please dont reply if you take drugs'. WTF are you doing on HRT at 30 anyway? And if you cant see that you need to eat everything in sight from them pics then your wasting your time anyway.
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Not trying to be a prick but you remind me of Christian Bale in the Machinist.
All that I have asked was for someone to copy and paste my diet and then add in or subtract to meet my goals. I do want to gain muscle, that's not my problem....I just want to do it as lean as possible. Can't I add mass and keep my bf below 10%? I am starving myself I know that.....
My ab structure is horrid?? Cmon....I know thats def not the case but there will continusly be haters....I understand that...this was today:
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So many hater, thanks boys.....I am trying to take the good advice here, but it's not easy being slammed non stop.....would love a pm from a competitor.....someone with same goals.
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Not hating bro. Make up your mind as to whether you think you look good or not. And my opinion isn't from a bodybuilding standpoint either when I evaluate your pics. I'm lean as hell but you appear gaunt & near death (I'm dead serious). I see your posts with your pics all over various boards. You need to be honest with yourself about your actual weight & what you look like. The only worthwhile advice you'll get from these message boards is to seek psychological counselling.
So many hater, thanks boys.....I am trying to take the good advice here, but it's not easy being slammed non stop.....would love a pm from a competitor.....someone with same goals.
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Not hating bro. Make up your mind as to whether you think you look good or not. And my opinion isn't from a bodybuilding standpoint either when I evaluate your pics. I'm lean as hell but you appear gaunt & near death (I'm dead serious). I see your posts with your pics all over various boards. You need to be honest with yourself about your actual weight & what you look like. The only worthwhile advice you'll get from these message boards is to seek psychological counselling.
dont bother mate - he will ask you the same question over again and again.
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Not hating bro. Make up your mind as to whether you think you look good or not. And my opinion isn't from a bodybuilding standpoint either when I evaluate your pics. I'm lean as hell but you appear gaunt & near death (I'm dead serious). I see your posts with your pics all over various boards. You need to be honest with yourself about your actual weight & what you look like. The only worthwhile advice you'll get from these message boards is to seek psychological counselling.
thanks bro......nicely put.
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It looks like you need to up your AIDS meds.
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There is no way he is eating that much right now. I barely get 3000 calories and I weight 220 pounds.
You are just pissed you couldn't get into the condition this guy is in if your life depended on it.
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what's your weight and bodyfat now lugar?
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Lugar,
I will suggest trying the following:
Don't change anything in your routine or diet except for two things.
Mix a postworkout drink with 125 grams of carbs (50/50 maltodextrin and dextrose preferably, or either one of these) and 20 grams of proteins. Start sipping at it 30 minutes before the end of the workout, sip 1/4th of the drink. Then at the end of the workout, drink down the remaining 3/4 of the PW.
Eat the following meal 45-60 minutes later.
Add a table spoon of flax seed oil to your breakfast.
Do this for a few weeks, check how it goes for you.
Also, I would suggest getting on a protocol like Max-OT or HST. Check out the training board for a link to a complete pdf with Max-OT.
YIP
Zack
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where do you get this stuff? 20 grams of protein? the guy wants to grow more muscle are you're saying carb it up?
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where do you get this stuff? 20 grams of protein? the guy wants to grow more muscle are you're saying carb it up?
It looks like that, doesn't it?
FWIW, generally I don't think a PW shake should be low in carbs ever. The protein amount shouldn't be much higher either IMO.
The protein will only slow down the carbs post workout, so I keep the protein as low as possible.
YIP
Zack
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i cant stand the feeling of dext/malt.......that crash hits and I want to die.....I can make it home within 10 minutes of training...what if I had 80-100 carbs in the form of simple i.e. cereal and whey?
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Dextrose shouldnt make you crash after a workout as you should already be crashed! I think this is a great idea, if you dont like it you can even have a coke or something!
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HERES WHAT HE JUST SENT ME.........
6:30 MEAL 1
2 packets flavored oats
6 oz turkey
6 egg whites
900
8 flank
½ cup brown rice (measured dry)
¾ cup back beans
1130
6 oz tuna
8 oz yam
2 tbsp honey
130
2 scoop blend
1 apple
330
6 OZ CHICKEN
1 TBSP OLIVE OIL
TRAIN
630
2 servings white RICE
2 SCOOPS WHEY
POST SUPPS
800
4 oz all white meat turkey
1 cup pineapple
900
8 to 10 oz. lean red meat
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http://www.getbig.com/boards/index.php?topic=106574.0
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Whatever anyone says, theres no such thing as putting on lean muscle without the assistance of AAS. Otherwise, you have to put on some chunk to lift heavier weights.
Its winter dude, quit being so narcisstic about your abs, put on some beef then diet down in spring.
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no cardio at all????
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i cant stand the feeling of dext/malt.......that crash hits and I want to die.....I can make it home within 10 minutes of training...what if I had 80-100 carbs in the form of simple i.e. cereal and whey?
The crash you feel is the insulin spike, something you want to accomplish.
Look for that feeling PW. ;D
Either you take my advice or you don't, I'm not going to argue cereals or other things.
As soon as you put down the weights, drink the rest of the PWS.
YIP
Zack
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why would you tell someone to take over a hundred grams of carbs with only 20 protein. protein is the only thing is the world that builds muscle. he should have lots of that and enough carbs to have energy. It's a good idea to take casein during the day and whey sometime before and after.
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why would you tell someone to take over a hundred grams of carbs with only 20 protein. protein is the only thing is the world that builds muscle. he should have lots of that and enough carbs to have energy. It's a good idea to take casein during the day and whey sometime before and after.
Protein is low in calories, you can't take in enough protein to get enough calories into you so you just take in plenty of carbs.
What do you think? That all you eat is protein.
Muscles are built with the proper combination of Protein/Fat/Carbs, not just protein alone.
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oh i know that but the ratio seems like it's way way higher for carbs... from what he's saying.
Let's say you gotta eat 3000 calories. If you have 300g protein, 225 carbs, and 100 fat that seems right to me.
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oh i know that but the ratio seems like it's way way higher for carbs... from what he's saying.
Let's say you gotta eat 3000 calories. If you have 300g protein, 225 carbs, and 100 fat that seems right to me.
I suggest you read a book on sports nutrition mate.
Try Ron Maughan's.
I recommend a carb/fat/protein ratio of around 55/25/20. And that is pretty high in protein too.
Usually the protein recommendation is between 10-15%.
Not hating, just stating facts.
For Lugar: If you want, try it exactly like I suggested for two weeks, then evaluate how you feel and what you look like after that period.
Then decide where to go next, perhaps you want to go back to your old diet, perhaps try something else. Perhaps stick with this.
YIP
Zack
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facts for who? housewives? you probably think ACE personal trainers know what they're talking about.
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facts for who? housewives? you probably think ACE personal trainers know what they're talking about.
No.
Don't make any assumptions.
I gave you a reference, Maughan is very credible.
I used to hooked on the extreme protein craze of bodybuilding until I started to read and educate myself on the topic.
YIP
Zack
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do i need to drop all cardio? Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days?
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http://www.t-nation.com/readTopic.do?id=459271
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do i need to drop all cardio? Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days?
I think you should keep that.
Didn't you read my suggestion?
Keep everything as it is, except from the PW shake.
Then evaluate after two weeks.
YIP
Zack
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MY TRAINING IS suffering cause im so fatigued...........i feel like 3 years on contest-prep........
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MY TRAINING IS suffering cause im so fatigued...........i feel like 3 years on contest-prep........
For fcuks sake...
Try some change.
If you want to change your training to something different, try the Max-OT during these two weeks.
There is a link on the training board.
Follow it to the letter.
Take ONE 30 minute brisk walk during the weekend to help recovery, on either sat or sun.
Report back in two weeks.
OK?
YIP
Zack
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how do YOU train? SPlit? Diet? Just curious.......
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how do YOU train? SPlit? Diet? Just curious.......
I train powerlifting.
Three times a week.
Each of the three lifts is trained twice a week.
I train every lift heavy once every third week.
Sometimes low intensity cardio for recovery on nontraining days.
Diet? Complex carbs such as brown rice. Lots of veggies. Some eggs, fruits, chicken, tuna, olive oil, flax seed oil, et al.
Also protein powder as a supplement sometimes.
YIP
Zack
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Mike changed my diet as I was struggling with all the fiber, I feel better, but its only been a day...he also reduced cardio to 2.8mph and 12% 20 mins max........
Also, how much pb would you reccomend prebed? 1-2 teaspoons?
6:30 MEAL 1
2 packets flavored oats (61 carbs)
6 oz turkey
6 egg whites
76.8 62.4 7.4 606
900
8 flank
½ cup brown rice (measured dry)
¾ cup back beans
57.7 63.75 11.3 637
1130
6 oz tuna
8 oz yam
2 tbsp honey
45.6 97.9 2.5 587
130
2 scoop blend
1 apple
50.6 36 6.4 440
330
6 OZ CHICKEN
1 TBSP OLIVE OIL
40.4 0 0 14.8 0 295
TRAIN
630
1.5 cups white rice
2 SCOOPS WHEY
POST SUPPS
58.6 0 73.5 0 7 0 730
800
4 oz all white meat turkey
1 cup pineapple
28.814 19.6 1.2005 196.061
900
cotage cheese, egg white , 2tb pb mixed
53 11 21.5 350
411.51 364.15 72.10 - 3,841.06
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do i need to drop all cardio? Ive been doing a mild mild incline walk 7x a week for 20mins before breakfast....I just feel like I am dying.....am I overtrained going 2x a day most days?
STOP ASKING THE SAME F UCKING QUESTIONS OVER AND OVER YOU HAVE BEEN TOLD AND TOLD AND YOU JUST DONE LISTEN !!!!!
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Easy bro....you don't need to reply.
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anorexia is'nt anything to be ashamed of, there is lots of usefull and supportive advise out there.maybe you could get a hobby like weight training,help you build yourself up a bit.oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick
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oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick????????????
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oh an cut out the dessert after all your meals,knuckle sandwiches dont even tatse nice an they make you sick????????????
bolemics make themselves sick after each meal,it would appear thats what you do.this site is called get big.not get small till you nearly die then winge your f**kin ass off,ask for advice that is so obvious,dont take itthen winge some more, you nob
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oh I get it.......ummm....ha
I'm doing much better, thanks.......training is going well, just need to work on a good plan and work on taking a day off........
diet is clean and tons of cals........
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If you are taking 125 mg Test a week, you'd be better off taking nothing. All that is going to do is shut down your natural test production.
-Take no test or more test (like 500 or 750 mg)
-Eat whatever you want (McDonalds, pizza, chinese)
-Train simple/intense and short (45 min. to 1 hour)
-4 or 5 days a week max of training
That's honestly all you have to do. It's not rocket science man. You're looking way more into things than you need to.
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250mg........still low, but its what i need to be on an even playn field.......
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you look sick, as in you are perhas dying. you have no muscle to call your own my friend your forarm appears to be 9 inches at most. get a life and put on some mass, skinny kids have abs too.
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ez bro......jeez
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man you are shreed as hell, sorry to say this, you gotta eat more proteins and put on some mass
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-Eat whatever you want (McDonalds, pizza, chinese)
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I agree with this
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Bro, how do you keep track of the different information you put on various boards. lol
http://www.elitefitness.com/forum/showthread.php?t=501957&page=1&pp=100
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only up 3 lbs after 2 weeks.....something need changed?
7am PRO CARB FAT
1 packets flavored oats 6.6 30 3 175
.25 cup 3 13.5 0.75 75
6 oz turkey 42 0 1.5 183
6 egg whites 21.6 1.4 0.3 103
73.2 44.9 5.55 536
9am
6OZ FLANK COOKED 42.1 0 10 261
1 cup brown rice 3 46 0.5 210
1/2 cup back beans 11.3 30 0.8 171
56.4 76 11.3 642
11am
6 oz tuna 42.1 0 2 191
8 oz yam 3.5 63.3 0.4 268
1 tbsp honey 0 20 0.1 100
45.6 83.3 2.5 559
1pm
6 OZ CHICKEN 40.4 0 1.3 176
1 TBSP OLIVE OIL 0 0 13.5 119
40.4 0 0 14.8 0 295
315
2 scoop blend 50 6 6 250
1 apple 0.6 30 0.4 120
50.6 36 6.4 370
TRAIN (445-615)
630
1 packet oats 6 30 1 175
2 cups cold cereal 5 25 1 225
2 SCOOPS WHEY 50 6 6 250
POST SUPPS 0 0 0 0
61 0 61 0 8 0 650
800
4 oz all white meat turkey 28.014 0 1.0005 122.061
spinach 0.8 10 0.2 60
28.814 10 1.2005 182.061
900
8 to 10 oz. lean red meat 36 0 8.4 230
or
1/2 cup dry curd 20 1 2 100
1tb pb 7 6 17 110
1/2 scoop blend 10 3 2 60
1/2 cup egg whites 16 1 0.5 80
53 11 21.5 350
392.01 311.20 - 58.15 - 3,464.06
or with cc prebed 409.01 322.20 71.25 - 3,584.06
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I feel dizzy
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I feel dizzy
Well lugar must feel like that all the time. The guy just doesn't want to grow and wants remain the squads popsicle mascott!
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only up 3 lbs after 2 weeks.....something need changed?
7am PRO CARB FAT
1 packets flavored oats 6.6 30 3 175
.25 cup 3 13.5 0.75 75
6 oz turkey 42 0 1.5 183
6 egg whites 21.6 1.4 0.3 103
73.2 44.9 5.55 536
9am
6OZ FLANK COOKED 42.1 0 10 261
1 cup brown rice 3 46 0.5 210
1/2 cup back beans 11.3 30 0.8 171
56.4 76 11.3 642
11am
6 oz tuna 42.1 0 2 191
8 oz yam 3.5 63.3 0.4 268
1 tbsp honey 0 20 0.1 100
45.6 83.3 2.5 559
1pm
6 OZ CHICKEN 40.4 0 1.3 176
1 TBSP OLIVE OIL 0 0 13.5 119
40.4 0 0 14.8 0 295
315
2 scoop blend 50 6 6 250
1 apple 0.6 30 0.4 120
50.6 36 6.4 370
TRAIN (445-615)
630
1 packet oats 6 30 1 175
2 cups cold cereal 5 25 1 225
2 SCOOPS WHEY 50 6 6 250
POST SUPPS 0 0 0 0
61 0 61 0 8 0 650
800
4 oz all white meat turkey 28.014 0 1.0005 122.061
spinach 0.8 10 0.2 60
28.814 10 1.2005 182.061
900
8 to 10 oz. lean red meat 36 0 8.4 230
or
1/2 cup dry curd 20 1 2 100
1tb pb 7 6 17 110
1/2 scoop blend 10 3 2 60
1/2 cup egg whites 16 1 0.5 80
53 11 21.5 350
392.01 311.20 - 58.15 - 3,464.06
or with cc prebed 409.01 322.20 71.25 - 3,584.06
abs are fading fast, but who the fuck cares, Ill get em back at the end of summer....thnx to tren, mast and prop combo!! mmm
But for now, clean food.....and maybe subway and quiznoss a few times a week...what will it take for me to get about 10%, not as easy as many think right, esp. with clean cals? Abs will come back, right? Up to 166 from 150.......gettng stronger too....thanks boys, any other insight? Sorry Ive been so hard headed but its a mental strggle seeing the abs go from a diced 6 pack to barely two....why are they the first to go?
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Cork it douchbag.....I started at 150..those were my first pics I posted...now a month later, abs are fading fast and I am 165.....my weight fluctuates a good 6-8 lbs between am and pm...now all my posts on weight are am weight to stop the confusion...here are as of today, worse? Faded? Opionions...be blunt...
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;D
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Still f*cking ripped. Get yourself a tan or something though, you still look ill.
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HAVENT TANNED IN years.....seriously, I look bad? Whats my next step, my cals are through the roof.....
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There is no next step. Keep going as you are. All depends on your goals, once you're larger your goals will probably change!
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HAVENT TANNED IN years.....seriously, I look bad? Whats my next step, my cals are through the roof.....
if i looked like that, i would eat at the cafe for breakfast for a massive breakfast - sausage bacon eggs etc etc etc , mcdonalds or kfc for dinner, massive chip shop dinner for tea and then a mountain of pizza for supper - and i am serious - you can always clean the diet up once you get over 200lbs. YOUR DIET IS TOO CLEAN FOR YOUR MATABOLISM
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but they are obviously gettn more blurriy as we progress......so something is right, right?
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i cant see any difference? from your posts it would appear that deep down you are obviously absoloutly scared sh itless of getting fat. Trust me - it wont happen to you - your naturally too thin if you are eating all that and still look like that
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;D
Great abs, bro.
PB
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Great abs, bro.
PB
Post your pics Playboy or do you just talk shit to everyone else?
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Post your pics Playboy or do you just talk shit to everyone else?
Only to dickheads like you. Unlike you, i'm not an internet bragger. I complimented his abs asshole. Read.
PB
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Only to dickheads like you. Unlike you, i'm not an internet bragger. I complimented his abs asshole. Read.
PB
thnx brutha...........
Bis
Dbell Curl 2x30-40
2x8-10
Concen Curl 3x15
Barbell Curl
(start W/ Half Reps)
4x12-15
Cable Curl 4x15
Tris
One Arm Kicks 2x30-40
2x8-10
Overhead Ext 4-5 X 10
Two Arm Pushdwn 3x10-15
Close Grip 5x12-15
Dips 2xmax