A couple of questions about Bulking and Ab muscles. [Forum Archive]

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A couple of questions about Bulking and Ab muscles.

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Posted by: DiGiTaL

Hey,
I just got a few questions about some stuff regarding weight lifting and muscle gain. k here is my first

1) So its true, in order to get muscle and stronger while bulking you must eat large amounts of calories per day. Now what kind of food would this stated to?. As in, does fast food count as good food or bad food. I mean if you look into one of the burgers, its got, beef, cheese, lettuce, tomatoe, onion, pickles. And those are considered vegetables so wouldnt they be healthy? The only unhealthy ingredient i see on it is the condiments...what do you guys think.

2) I am recently moved to a new house far from my gym and now I cannot work out as much, I havent even found a gym around here yet. Its been almost 3 weeks and I feel like im not improving on anything. Before my moving i was begining to see the muscle build up around my abs area, I was finally get satisfied and now I cannot go to the gym. I was wondering if any of you knew any real good ab exercises that i can perform at home without having to use any equipements.

3) I forgot this question..lol i'll edit it once i remember.

Posted by: fUnc17

As far as the foods go... same foods as if you were cutting, just bump up the calories.

and about not having a gym. Either buy a barbell and 300lbs of oly weights for no more than $150, or your going to have to do bodyweight only excercises. pushups, pullups, situps, hindu squats, etc...

Posted by: Squaggleboggin

It's not so much what the fast food is (although I'd bet a small sum of money no greater than .5% of that which is legally binded to my name that it's not really beef most of the time) as how the food is prepared. Everything in fast food is prepared as quickly as possible - often fried. This robs the food if its nutrients and adds a nice layer of grease. Also, food is often heavily salted with fast food.

You definitely don't need a gym to get good workouts in. I'd take fUnc17's advice and buy that equipment, plus a bench with a squat stand. That's pretty much all you need (although I would advise spending about $40 on a pair of steel sawhorses instead of a power cage... send me a PM if you're confused about the setup). It won't cost that much and you don't need to make endless payments to use the equipment (or at least not to a gym).

Posted by: CowPimp

1:
Yes, relatively speaking, you have to eat a lot of food. This is going to be different for everyone. A 200 pound male with 8% body fat is going to need a lot more food than a 120 pound female with 18% body fat to gain muscle mass. In either case, they have to eat above their maintenance level of calories.

Generally, something on the order of 1 gram of protein per pound of bodyweight should be consumed for an active individual looking to gain weight. The remainder of calories should be split between healthy fats and complex carbohydrates. Avoid refined and processed foods will help you control insulin levels which is very important for long term health and the ability to stimulate your tissue with this anabolic hormone. You should also consume plenty of fibrous vegetables for health reasons.

2:
I really doubt any ab exercises you are going to do will make them visible without your diet in order. However, you could do a variety of exercises like plank variations, superman pushups, get an ab wheel or construct one for cheap, and get a chinup bar and do some hanging leg raises or other various exercises from there.

Posted by: DiGiTaL

Quote:

I really doubt any ab exercises you are going to do will make them visible without your diet in order. However, you could do a variety of exercises like plank variations, superman pushups, get an ab wheel or construct one for cheap, and get a chinup bar and do some hanging leg raises or other various exercises from there.

thing is, i've been dieting down for awhile and i got quite lean not too much though and started maintainin weight for a week or 2 as you told me. Now i've decided to bulk but if i eat lots of calories in a norma day no matter how lean i look i get the belly again...what should i do, still maintain/cut untl there is some hard ab muscle tissue then bulk or start bulking now?

Posted by: CowPimp

Quote:

Originally Posted by DiGiTaL

Why do I have a feeling you are exaggerating? Post up a picture; I bet you have no belly.

Posted by: DiGiTaL

I willl. Its not a huge massive belly, its just there, you'll see. I am in school right now, I'll post it as soon as i get home this time i promise. lol.

Posted by: KarlW

Quote:

Originally Posted by DiGiTaL

I willl. Its not a huge massive belly, its just there, you'll see. I am in school right now, I'll post it as soon as i get home this time i promise. lol.

So you're saying your very lean, like you can see muscle definition in your arms/chest etc but no abs?

Posted by: Seanp156

If you're really 7% BF, with a 30" waist... You don't have a belly. Also, at 7% BF, you should definately be able to see your abs... How did you come up with the 7% number?

Posted by: assassin

7 percent is not just seeing abs it's seeing a six pack obviously

Posted by: DiGiTaL

Sorry guys, I made a terrible mistake that i am ashamed of.
I had never measured my waist in a long while and my waist is way off.
It turns out im 34inches not 30....ouch..sorry guys.

ANd I took pictures. Im thinking of going back to cutting...shit 34 is lots...
1.jpg
2.jpg
3.jpg
4.jpg
5.jpg
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fuck i am pissed. The only reason i couldnt check my waist before was that i didnt have one of those meter thingies and now i do.

Lol the one im sitting is really gross.....shit.

Posted by: squanto

you look more like 15% bf

Posted by: assassin

i see u don't need to cut u need to put on some muscles and since u r a beginner then u'll lose much fat also u r 16 eat ur maintanance or even a little more and do heavy weight training ur gonna lose fats and increase muscle size but have a clean diet

Posted by: DiGiTaL

Quote:

i see u don't need to cut u need to put on some muscles and since u r a beginner then u'll lose much fat also u r 16 eat ur maintanance or even a little more and do heavy weight training ur gonna lose fats and increase muscle size but have a clean diet

thans man, you made me feel a lot better. I am going to do my workout like hell now.

:'(

And my bodyfat is at 16%.

Posted by: assassin

Quote:

Originally Posted by DiGiTaL

thans man, you made me feel a lot better. I am going to do my workout like hell now.

:'(

And my bodyfat is at 16%.

good luck

Posted by: Squaggleboggin

Quote:

Originally Posted by DiGiTaL

thans man, you made me feel a lot better. I am going to do my workout like hell now.

:'(

And my bodyfat is at 16%.

It really is easy to lose fat if you choose to do so (although I really don't think you're at 16% - not that I would know, but my brother looks almost exactly like you and I always think of him as being much lower than that). I've lost about 45 pounds since the beginning of my school year and I'm sixteen. Just cut out anything you know is bad for you (pop, fried foods, fast food) and insert things you know are good for you (lean protein, fruits, veggies, water). The biggest trick is simply being consistent. Do this, consume some extra calories, train heavy when you're ready, and your body will amaze you by going through a recomposition.

Posted by: DiGiTaL

heh Squaggleboggin I have been doing that for about 2 months.
Fries/Soft Drinks/Fast Food all cut down to nothing including all other junk.
And i recently ran out of whey protein lol I gotta buy new ones. I understand what you are saying. Because I also lost weight when i was cutting a few weeks ago.
I went from a 186 to 173 and i put 3 pounds of muscle on that now im 176. I am going to be doing better though.
I have to go hit the gym right now. Ttyl

Posted by: shiznit2169

You're still young so just follow the basic guidelines

-Eat 6 meals a day
-If i were you, i'd start out with 40-30-30 (C-P-F). Make sure you're getting the right amount of carbs, protein, and fats at each meal
-Eat every 2.5-3 hours
-Focus on heavy compound movements since they should be the staple of your workout. This includes squats, deadlifts, OH Presses, Bench, Dips, Pullups, Rows, and Pulldowns.

Put together a routine and post it for us to critique if you haven't already. Make sure to read all of the stickies for training and diet and nutrition. If you really want to transform your body, you're gonna have to take the time to read and learn the whole process. It's not easy and it takes time as well as dedication, motivation and hard work.

Good luck.

Posted by: Squaggleboggin

Quote:

Originally Posted by shiznit2169

You're still young so just follow the basic guidelines

-Eat 6 meals a day
-If i were you, i'd start out with 40-40-30 (C-P-F). Make sure you're getting the right amount of carbs, protein, and fats at each meal
-Eat every 2.5-3 hours
-Focus on heavy compound movements since they should be the staple of your workout. This includes squats, deadlifts, OH Presses, Bench, Dips, Pullups, Rows, and Pulldowns.

Put together a routine and post it for us to critique if you haven't already. Make sure to read all of the stickies for training and diet and nutrition. If you really want to transform your body, you're gonna have to take the time to read and learn the whole process. It's not easy and it takes time as well as dedication, motivation and hard work.

Good luck.

I just found it amusing and wanted to point out that your macros add up to 110. How much, exactly, do you recommend he eat? Heh...

Posted by: shiznit2169

Quote:

Originally Posted by Squaggleboggin

I just found it amusing and wanted to point out that your macros add up to 110. How much, exactly, do you recommend he eat? Heh...

Woops, haha .. i fixed it. Thanks for the notice.

Posted by: DiGiTaL

-If i were you, i'd start out with 40-40-30 (C-P-F)

Whats C-P-F?....

and shiznit as for work out, I use gopro's p/rr/s workout. Its a very good one, Its shown me a lot of progess compared to my old workout.

Posted by: shiznit2169

C-P-F means Carbs-Protein-Fats

Also, it's 40-30-30 .. not 40-40-30 (i made a mistake)

Just read the stickies in the diet and nutrition forum for help.

Posted by: DiGiTaL

well thanks for the replies guys...
i guess im just waiting for cowpimp's say in this. His advices are always good.

if he decides to write anything.

Posted by: CowPimp

There are a lot of viable macro splits you can use. Overall calorie consumption is more important in the end. I think shiznit's suggestion is just fine. 40-30-30 is a good way to split up your macros. Personally, I do something more like 33-33-33, though at this point I would be eating so much protein I've altered it slightly to more like 35-30-35.

Also, after looking at your pictures I think you need to add muscle more than you need to cut the fat. Your body fat isn't very high, though it's not as low as you think it was. However, you are going to have to make yourself really small in order to have visible abs.

Posted by: DiGiTaL

So what you are saying is...keeping bulking for awhile then cut (i'll follow the Split).?

If so, I'll keep bulking until the end of june 2007. Then I'll cut down for the summer? how does that sound?

Posted by: CowPimp

Quote:

Originally Posted by DiGiTaL

So what you are saying is...keeping bulking for awhile then cut (i'll follow the Split).?

If so, I'll keep bulking until the end of june 2007. Then I'll cut down for the summer? how does that sound?

Yeah, I would say you need to bulk. Just try to make it a lean bulk so that your life is easier come cutting time. I usually only alter my caloric intake in 5-10% increments.

Posted by: DiGiTaL

Yea i know waht you mean, I already tried bulking once and i had a horrible diet (when i first started working out). This time, i want lean muscle, Im going to be making and posting my diet on diet section. I would hate to get fat only again.

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