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01-24-2011, 12:15 PM #91
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01-24-2011, 12:21 PM #92
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01-24-2011, 01:55 PM #93
Whey protein, occasionally Jack3d.. Caffeine and Yohimbine HCL is used when I am in a deficit.
Thanks, my arms are around 16" unflexed..the rest I have not measured. I am sitting around 190lbs right now.
Carbs come from dairy, rice/quiona/oats, veggies. If i'm wanted to be in a deficit, yes, I drop them to around 100-150 grams. When I want to jump back into a surplus I will raise them to 300+ grams.
thanks man, that's cold, I did not work out that day. When pumped I become a little more vascular and have striations in my chest.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-24-2011, 01:57 PM #94
Gotcha man. My DL's are slowly going up..repping around 335 for 3-4 reps, so I still have a ways to go until 405lbs+. For shrugs, I do dropsets...125lb dumbbells and then dropped to 85lb dumbells...slow and controlled. I definitely feel it in my traps so I think they are just lagging.
6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-24-2011, 02:01 PM #95
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01-24-2011, 02:15 PM #96
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01-24-2011, 06:43 PM #97
I just started doing your workout today. Great pump but im still a bit confused about the carbs man.
I just bought Quinoa, and oatmeal. what other carbs do you use for your cut?
can you give me an example meal plan from one of your days cutting/Current cut : 203lb 16% to 170lb 7-9%
W/ Intermittent Fasting
LeanGains.com
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01-24-2011, 06:55 PM #98
Just your average everyday carbs man...
oats
rice
quinoa
fruits
veggies
dairy
Just don't eat as much as you would if you were bulking.. I usually only eat them after my workout, especially fruit. Have some carbs for dinner for satiety. Don't overthink it, just eat a low carb diet..should be easy to follow.
If you're eating around 100 grams a day, I'm sure you're in a deficit. Unless you're really packing down the fat..but don't eat caloric dense foods (such as nuts).
If I go to the grocery store with $30-35 dollars I would buy this.
-Eggs ($4)
-Oatmeal ($3)
-Cottage cheese ($3)
-string cheese ($2)
-Deli meat ($6)
-Chicken ($10)
-Mixed veggies ($4)
-Fruit ($4)
Done deal, food for a few days on ~$30.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-25-2011, 08:23 PM #99
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01-25-2011, 08:52 PM #100
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01-25-2011, 10:07 PM #101
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01-25-2011, 10:47 PM #102
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01-26-2011, 12:12 PM #103
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01-26-2011, 12:21 PM #104
All I did was lower my carb intake, fat might have raised slightly due to eating more dairy and meats.
My biggest meal is post workout, my smallest meal is preworkout (usually because I don't even eat a Preworkout meal). Eat big at night if that's what you like to do.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-26-2011, 12:30 PM #105
WOW is all I can say!
Side Effect Sports Sponsored PRE-WORKOUT log --> http://forum.bodybuilding.com/showthread.php?t=147433803
My Transformation Thread --> http://forum.bodybuilding.com/showthread.php?p=525831263#post525831263
That New trhead ---> http://forum.bodybuilding.com/showthread.php?t=162767731
Instagram = jonerd
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01-26-2011, 12:46 PM #106
I don't count calories in my bulk, I track my strength and progress. I eat big meals, gain strength, and gain muscle, so I know I am in a surplus. If you're one that has trouble eating, then I would advise you to count calories during a bulk in order to make sure you're eating enough.
I would assume my surplus in a bulk is only slightly higher than my maintenance (~3000) since I gain weight slowly, and barely put on fat.
Remember, I incorporated LeanGains into my lifestyle so that I could worry LESS about my diet and focus more on life. I don't have an interest of being anal about my macro's, calories, eating 6 meals a day, and so on. I lift hard, eat big, and wait for results.
When cutting, I eat less (carbs mainly), lift big, and wait for results. It's about simplicity.
I know a lot of you want to think you need to track every single gram of fat, protein, carbs. And need to sleep exactly 8 hours, and lift JUST a certain way in order to achieve the results you want...but it's not like that. Sometimes less is more.
If you're not achieving the results you like, there's really only two things you can change. The way you lift and the way you eat. If something isn't working for you, approach it differently. Time to go eat, not because of my macro's, but because I am hungry!6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-26-2011, 12:46 PM #107
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01-26-2011, 01:26 PM #108
Here's my tips for bulking and cutting. This is what I follow, and it's simple. People will disregard this information because it's just too easy, too simple.
Bulking: Strength in compound lifts. If you're not tracking your strength in your compounds, then it's time to begin. Ask yourself "How many bodyweight pullups can I do until failure?", "If I was to bench press 225, how many reps should I be able to do?" You should be able to answer these questions before even attempting to do the exercise because you should ALWAYS be working to exceed that said number. I always track and work toward improving my strength on these lifts:
Bench press (Flat or incline)
Pullups (Bodyweight or weighted)
Deadlifts
Military/Shoulder Press
Dips (weighted)
Squats/Leg press
I guarantee you, if you gain strength in these lifts, you will gain muscle. If you aren't tracking your strength and/or not doing these compound lifts...please start. Now as your hitting your main compounds, throw some isolation exercises into the mix to really focus on whatever muscle you want to hit (go for higher reps and really feel it!).
Cutting: While in a bulk or cut, I only eat foods with nutritional value of my goal. In a cut, I eat low carb, high protein foods. In a bulk I eat high protein, high carb foods. With that said, I don't go out and buy Oreos or Nuts or Ice cream or a **** load of carbs while cutting. I know the foods that I should eat, since I can read labels It's common sense.
When lifting in a cut, I focus on my strength the same way I do as I bulk. There's no reason to change that. I walk for cardio as well.
Some pretty basic knowledge coupled with LeanGains Intermittent fasting and that's it.6'1" 215lbs 7% bf
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www.********.com/dalbzfitness
www.dalbzfitness.com
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01-26-2011, 01:28 PM #109
- Join Date: May 2008
- Location: Pittsburgh, Pennsylvania, United States
- Age: 34
- Posts: 1,502
- Rep Power: 522
Real quick question (since everyone else is asking): Did you use a protein shake as your pre-WO, or BCAAs alone? Most protein shakes have a decent amount of BCAAs already there within, but I was just wondering.
Also, did you only bulk with IF/LG, or was the original cut you did also with that dietary system?
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01-26-2011, 01:45 PM #110
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01-26-2011, 01:55 PM #111
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01-26-2011, 03:08 PM #112
- Join Date: Nov 2010
- Location: Cincinnati, Ohio, United States
- Age: 41
- Posts: 85
- Rep Power: 0
Question I ve been wanting to try this but my thing is I workout at like 5 am. Never wanted to start buying bcaa's. Could I use a protien shake before my workout and after and wait till 12 to start eating, or will to many protein shakes mess it up.
I was thinking about just doing it on my off days, only workout 3 days a week 5x5 sl. I asked this stuff but could never get an answer
Thanks for any help
Sweet progress by the way.
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01-26-2011, 03:12 PM #113
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01-26-2011, 03:45 PM #114
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01-26-2011, 06:33 PM #115
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01-26-2011, 06:34 PM #116
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01-26-2011, 06:41 PM #117
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01-26-2011, 07:27 PM #118
- Join Date: May 2010
- Location: Chico, California, United States
- Age: 34
- Posts: 209
- Rep Power: 203
go to the website www.leangains.com there are great results from many different body types.
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01-26-2011, 10:08 PM #119
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01-26-2011, 10:47 PM #120
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