The Weightlifters Thread

[govols/cc]

Well, it seems like it's just semantics, but if you work out the right way then you will bring out the shape better than inferior methods.

No it's more than just semantics. I'm not saying working out is worthless I'm just saying if you want biceps like Arnold it may simply be impossible no matter how you lift based on genetics. I know the first thought that pops in your head is Arnold did just about every steroid there was which is true. It's also true that even though bodybuilders do steroids they are extremely genetically gifted to begin with. I'm not sure what you mean by bring out the shape. If you're muscle grows it takes on whatever shape it is its just bigger.

 

[milohimself]

I'll just chime in that 1) simultaneously cutting and bulking isn't really feasible except for n00bs and 2) forget genetics, be the best that YOU can be. It's true, not all of us can achieve award-winning physiques, but we can get to a pretty damned good spot. Aim for that.

 

[mcashawn0304]

So you're saying I shouldn't worry about cutting right now and work on bulking? Seriously, I'm open to all ideas.

based on what you said were your goals, id split it. Dont try to aggresively cut, but dont go full bulk and eat 4k calories a day.

2600-2800 calories a day should be a good range, with trying to get around 175-200g protein

 

[mcashawn0304]

I'll just chime in that 1) simultaneously cutting and bulking isn't really feasible except for n00bs and 2) forget genetics, be the best that YOU can be. It's true, not all of us can achieve award-winning physiques, but we can get to a pretty damned good spot. Aim for that.

A-freakin-men.
its about being the best you can be

 

[chavisut]

based on what you said were your goals, id split it. Dont try to aggresively cut, but dont go full bulk and eat 4k calories a day.

2600-2800 calories a day should be a good range, with trying to get around 175-200g protein

This is good advice imo.

 

[RockyTop411]

Thanks mcashawn.

This may sound like a stupid question, but do I have to eat at a caloric + to gain muscle and see results?

 

[n_huffhines]

No it's more than just semantics. I'm not saying working out is worthless I'm just saying if you want biceps like Arnold it may simply be impossible no matter how you lift based on genetics. I know the first thought that pops in your head is Arnold did just about every steroid there was which is true. It's also true that even though bodybuilders do steroids they are extremely genetically gifted to begin with. I'm not sure what you mean by bring out the shape. If you're muscle grows it takes on whatever shape it is its just bigger.

For us to be disagreeing, you'd have to be saying that all lifting methods are created equal. Are you saying that?

 

[mcashawn0304]

Thanks mcashawn.

This may sound like a stupid question, but do I have to eat at a caloric + to gain muscle and see results?

do you absolutely Have to? no, it is possible to build muscle on a caloric deficit, that will force your body to utilize your fat stores for energy, while using your protein intake for muscle building.

It is harder and you will not build muscle as fast, but it is possible to build muscle on a caloric deficit. In the past month I have lost 4 pounds but added 5 pounds to my bench press

 

[RockyTop411]

Meal 1: 3 Egg whites, 1 Whole Egg, 1 Cup of quaker oats (425 Cal, 26.8g/Protein, 55.2g/Carb, 14.3g/Fat)
Meal 2: Myofusion Protein, 1 ½ scoops, ½ cup of oats (375 Cal, 43.5g/Protein, 34.5g/Carbs, 6g/Fat)
Meal 3: Tuna, whole wheat round bread, baked potato, green beans, (609 Cal, 54g/Protein, 91 g/Carbs, 2g/Fat)
Meal 4: Myofusion protein 1 ½ scoops, ½ cup of oats (375 Cal, 43.5/g Protein, 34.5g/Carbs, 6g/Fat)
Meal 5: 4oz Grilled chicken breast, 1 cup white rice, 1 cup of broccoli (507 Cal, 36g/Protein, 62g/Carb, 8.23g/Fat)

Cal = 2291
g/Protein = 203.8
g/Carbs = 277.2
g/Fat = 36.53

Macros are 2900 for a "text book" bulk according to IIFYM.

According to the IIFYM Method:

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 411.3 182.3 58.3 36 - 45 2899
GRAMS per meal 102.8 45.6 14.6 9 - 11 725

According to the Bodybuilding 40/40/20 Plan:

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 289.9 289.9 64.4 36 - 45 2899
GRAMS per meal 72.5 72.5 16.1 9 - 11 725

What can I do to improve my diet?

Edit: Forgot to include my bread in Meal 3.

 

[Vol8188]

You said your goal was to cut right? Because 277 carbs seems like a lot. In one meal you had a baked potato and bread. I'd cut a few of those out. But the most important is the overall calories.

Have you calculated your baseline yet? If not just stick to this diet for a week and then weigh yourself. If you lose a pound stick with it, if you stay even cut 500 calories. If you gain one pound cut 1000 calories.

 

[mcashawn0304]

Meal 1: 3 Egg whites, 1 Whole Egg, 1 Cup of quaker oats (425 Cal, 26.8g/Protein, 55.2g/Carb, 14.3g/Fat)
Meal 2: Myofusion Protein, 1 ½ scoops, ½ cup of oats (375 Cal, 43.5g/Protein, 34.5g/Carbs, 6g/Fat)
Meal 3: Tuna, whole wheat round bread, baked potato, green beans, (609 Cal, 54g/Protein, 91 g/Carbs, 2g/Fat)
Meal 4: Myofusion protein 1 ½ scoops, ½ cup of oats (375 Cal, 43.5/g Protein, 34.5g/Carbs, 6g/Fat)
Meal 5: 4oz Grilled chicken breast, 1 cup white rice, 1 cup of broccoli (507 Cal, 36g/Protein, 62g/Carb, 8.23g/Fat)

Cal = 2291
g/Protein = 203.8
g/Carbs = 277.2
g/Fat = 36.53

Macros are 2900 for a "text book" bulk according to IIFYM.

According to the IIFYM Method:



According to the Bodybuilding 40/40/20 Plan:



What can I do to improve my diet?

Edit: Forgot to include my bread in Meal 3.

More fats, less carbs

Unless you absolutely love baked potatoes, i would remove that and add in some peanut butter or something like that somewhere

 

[RockyTop411]

You said your goal was to cut right? Because 277 carbs seems like a lot. In one meal you had a baked potato and bread. I'd cut a few of those out. But the most important is the overall calories.

Have you calculated your baseline yet? If not just stick to this diet for a week and then weigh yourself. If you lose a pound stick with it, if you stay even cut 500 calories. If you gain one pound cut 1000 calories.

I decided because I'm at 180 lbs without much muscle mass I'm going to do a clean bulk to around 200-205 and add muscle before I cut. So I need 2900 calories a day according to IIFYM.

 

[RockyTop411]

More fats, less carbs

Unless you absolutely love baked potatoes, i would remove that and add in some peanut butter or something like that somewhere

I can definitely cut those out. Makes it easier for me not to use a microwave. but for the calories, could I just add another shake in and more fats (almonds and pb) to get up to 2900?

 

[mcashawn0304]

I can definitely cut those out. Makes it easier for me not to use a microwave. but for the calories, could I just add another shake in and more fats (almonds and pb) to get up to 2900?

honestly, the meal plan looked pretty solid other than the slightly high carbs and low fats. If it were me, i would stick with that but with the almonds/pb/shake to be around 2500. no sense in pushing yourself up to 2900 if youre worried about gaining fat. 2500 cal with that much protein should be enough to build muscle

 

[chavisut]

Ugh. I'd rather eat food than down more shakes.

 

[mcashawn0304]

i like to use frozen strawberries, milk, and vanilla protein powder to make a strawberry milkshake for dessert. it is delicious

 

[govols/cc]

I decided because I'm at 180 lbs without much muscle mass I'm going to do a clean bulk to around 200-205 and add muscle before I cut. So I need 2900 calories a day according to IIFYM.

So 25lbs of muscle? What is the time frame to meet this goal? I think you will see good strength gains in the beginning no matter what diet you do but 25 lbs of just muscle is not easy even if you were juicing.

 

[Vol8188]

i like to use frozen strawberries, milk, and vanilla protein powder to make a strawberry milkshake for dessert. it is delicious

I've been drinking the vanilla a lot lately. I had bought the massive (25lb I believe) bioplex and I had been drinking chocolate for about a year, I'm completely burnt out on it.

 

[BigOrangeCrush32]

Well the first 2 days of trying the WESTSIDE workouts and I will say...Dang...I'm sore as hek...only 1-2 reps at a time but lots of sets and lots of heavy weight...I squatted continuously for an 1'15" last night, then did good mornings and then 4 sets of 15-20 on leg press...it hurts to take a crap today...Monday I did bench for an hour of the same as squats then did 3 sets of incline dumbbell press for a minute straight each set, immediately after the bench...then I did standing shoulder fly 3x10 then triceps push downs on a thick bar(so round in circumference that I can only get my hands halfway around) 3xfailure then he had me do nose breakers with bench bar only 3x10...

Today is bodybuilding day for back, biceps and traps...

Tomorrow upper body again but it is a speed day with bands and chains something like 15x2 with 60 sec rest in btw...

Saturday is lower body with same type of reps and workouts...that's if I don't puke everywhere before hand...from dreading it

 

[RockyTop411]

So 25lbs of muscle? What is the time frame to meet this goal? I think you will see good strength gains in the beginning no matter what diet you do but 25 lbs of just muscle is not easy even if you were juicing.

Yeah you're right. I don't really know a realistic goal because I've never truly done a "clean" bulk.

Anyone tried Gai7ner or Pro7ein from Nutrishop? I'm about to give in and buy some.

 

[RockyTop411]

Updated

Meal 1: 3 Egg whites, 1 Whole Egg, 1 Cup of quaker oats (425 Cal, 26.8g/Protein, 55.2g/Carb, 14.3g/Fat)
Meal 2: Myofusion Protein, 1 ½ scoops, ½ cup of oats (375 Cal, 43.5g/Protein, 34.5g/Carbs, 6g/Fat)
Meal 3: Tuna, whole wheat round bread, green beans, 2 tbsp Peanut butter (519 Cal, 55g/Protein, 34 g/Carbs, 18g/Fat)
Meal 4: Myofusion protein 1 ½ scoops, ½ cup of oats (375 Cal, 43.5/g Protein, 34.5g/Carbs, 6g/Fat)
Meal 5: 4oz Grilled chicken breast, 1 cup white rice, 1 cup of broccoli (507 Cal, 36g/Protein, 62g/Carb, 8.23g/Fat)

Cal = 2201
g/Protein = 204.8
g/Carbs = 220.2
g/Fat = 52.53

Better?

 

[govols/cc]

Yeah you're right. I don't really know a realistic goal because I've never truly done a "clean" bulk.

Anyone tried Gai7ner or Pro7ein from Nutrishop? I'm about to give in and buy some.

I'm just saying 25lbs is a lot. It would be hard to gain 25lbs of fat let alone muscle. Also don't put everything into supplements. I've tried just about all of them. All you need is plain creatine mono, protein, & maybe a pre-workout. Brand is up to you although I loved the old jack3d. ON creapure for creatine & ON 100% for protein.

 

[mcashawn0304]

Updated

Meal 1: 3 Egg whites, 1 Whole Egg, 1 Cup of quaker oats (425 Cal, 26.8g/Protein, 55.2g/Carb, 14.3g/Fat)
Meal 2: Myofusion Protein, 1 ½ scoops, ½ cup of oats (375 Cal, 43.5g/Protein, 34.5g/Carbs, 6g/Fat)
Meal 3: Tuna, whole wheat round bread, green beans, 2 tbsp Peanut butter (519 Cal, 55g/Protein, 34 g/Carbs, 18g/Fat)
Meal 4: Myofusion protein 1 ½ scoops, ½ cup of oats (375 Cal, 43.5/g Protein, 34.5g/Carbs, 6g/Fat)
Meal 5: 4oz Grilled chicken breast, 1 cup white rice, 1 cup of broccoli (507 Cal, 36g/Protein, 62g/Carb, 8.23g/Fat)

Cal = 2201
g/Protein = 204.8
g/Carbs = 220.2
g/Fat = 52.53

Better?

looks pretty solid to me

 

[RockyTop411]

I'm just saying 25lbs is a lot. It would be hard to gain 25lbs of fat let alone muscle. Also don't put everything into supplements. I've tried just about all of them. All you need is plain creatine mono, protein, & maybe a pre-workout. Brand is up to you although I loved the old jack3d. ON creapure for creatine & ON 100% for protein.

I got you man. My brother used to bodybuild and now he's mainly a powerlifter (the cardio and eating strict got him ) and I understand supplements will only get you so far. But, I do think they can be a huge asset to getting where you want to be if you eat right. I love pre-workouts, specifically pump ones. The stimulant isn't as effective for me, honestly. I do wish I would've gotten my hands on Jack3d though.

 

[RockyTop411]

looks pretty solid to me

I really appreciate the help you've given me. The guy at Nutrishop recommended the same exact idea's you did. You know what you're talking about, man. :hi: