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  1. #1921
    Beardsthetics NoFive0's Avatar
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    If you guys want you can send me your pictures and I will set it up for judging. I don't think redmond will mind, he's been busy. I don't. If everybody participates I will buy the winner something, idk what though. I'm thinking we should start a contest where everybody pitches in towards a "pot" and the winner can get it. If you buy in and don't complete the contest you forfeit your share.

    Ideas, suggestions?

    On a side note I can see my lats and shoulders starting to grow.
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  2. #1922
    Registered User bluekoolaid's Avatar
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    Originally Posted by kkrx View Post
    Yea of course I got a lotta questions:

    - Is it necessary to take supplements i.e. weight gainer, protien shake etc.. Part of my goals is to be healthy/eat healthy and I would like to avoid if poss...

    - Should I expect to get fat during the bulk, like is it poss to bulk but pure muscle without having to cut afterwards? I'm assuming if it is done properly the former should not occur...

    - OK obviously I am going to have to increase calorie intake more than usual to gain weight, but as i'm going to start working out (which at the moment I do hardly any exercise at all) do I need to account for this as this is likely to burn a lot of calories?
    Because say I started working out but did not increase my intake enough I could actually end up losing weight due to burnt calories?? Which obviously I cannot afford to do!

    - Is a full body workout OK for a bulk, I know everyone is on SS but to begin with I am just going to start firstly on simple bodyweight exercises + a simple dumbell routine
    You won't get that fat on a bulk if you watch your calories you need 500 calories normally added to your diet as a surplus to build muscle. These calories would be for your normal levels. for me I would require 164 x 16 = 2624 calories and then 500 added to that if I was looking to gain. so for you your base is gona be somewhere like2074 calories if you have a high activity level which I'm assuming you do. Thus if you wanted to gain weight add 500 to that to get around 2600 calories. This will minimize your fat gain if you stay around there. If you are not eating enough or sleeping enough or have a bad routine you may not experience good results. Just listen to your body too if you are doing 3 days a week full body then go for it but eventually after beginner stages it seems everyone goes to spit routines.
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  3. #1923
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    When you bulk, there are 2 types, clean and dirty. Dirty bulk, gain lots of fat, weight, and some muscle. Clean bulk, gain lots of muscle, and minimal fat. Either way, you need to eat 500-700 more calories than your maint. levels. Do 15 mins moderate cardio 6 days a week to stay as lean as you can.
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  4. #1924
    ΜΟΛΩΝ ΛΑΒΕ nightmare69's Avatar
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    Originally Posted by bluekoolaid View Post
    You won't get that fat on a bulk if you watch your calories you need 500 calories normally added to your diet as a surplus to build muscle. These calories would be for your normal levels. for me I would require 164 x 16 = 2624 calories and then 500 added to that if I was looking to gain. so for you your base is gona be somewhere like2074 calories if you have a high activity level which I'm assuming you do. Thus if you wanted to gain weight add 500 to that to get around 2600 calories. This will minimize your fat gain if you stay around there. If you are not eating enough or sleeping enough or have a bad routine you may not experience good results. Just listen to your body too if you are doing 3 days a week full body then go for it but eventually after beginner stages it seems everyone goes to spit routines.
    I had to go into the split routine alot sooner than I wanted too. I found out real quick my joints did not like a heavy full body workout 3 days a week.
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  5. #1925
    Registered User bluekoolaid's Avatar
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    Originally Posted by nightmare69 View Post
    I had to go into the split routine alot sooner than I wanted too. I found out real quick my joints did not like a heavy full body workout 3 days a week.
    Yeah I started doing just split routines in my first year and left out legs lol but now I realized the importance but I was working all upper body twice a week so it wasn't too bad. I just wish I had the knowledge I have now, back then when it comes to training.
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  6. #1926
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    Here's some motivation for all us SKINNY NATTY'S!! LAYNE NORTON IFPA PRO BB...I'm sure some of you have seen this....

    http://www.youtube.com/watch?v=tIxM2xA3utc
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  7. #1927
    Beardsthetics NoFive0's Avatar
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    I benched 205 yesterday, I know that's not very impressive but its my PR.
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  8. #1928
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    Originally Posted by NoFive0 View Post
    I benched 205 yesterday, I know that's not very impressive but its my PR.
    That's fantastic! It's always very impressive whenever someone reaches a new personal record. No matter the weight.

    I've been lurking this thread and finally decided to start posting.

    I'm 6'3 and 160 but will be leaving for the military before the year is done. So just packing on the weight isn't my primary focus. I run 2-5 miles every day. 100 pushups every morning (and working my way to 200). 20 pullups/chin ups every other day (working my way to 30). Loads of situps. I still do weighted dips, shoulder press, squats and deadlifts but what should I aim for? I'm less concerned about my size and looking good as I am about being able to fly through boot camp with relative ease.
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  9. #1929
    ΜΟΛΩΝ ΛΑΒΕ nightmare69's Avatar
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    Originally Posted by AnonymousRob View Post
    That's fantastic! It's always very impressive whenever someone reaches a new personal record. No matter the weight.

    I've been lurking this thread and finally decided to start posting.

    I'm 6'3 and 160 but will be leaving for the military before the year is done. So just packing on the weight isn't my primary focus. I run 2-5 miles every day. 100 pushups every morning (and working my way to 200). 20 pullups/chin ups every other day (working my way to 30). Loads of situps. I still do weighted dips, shoulder press, squats and deadlifts but what should I aim for? I'm less concerned about my size and looking good as I am about being able to fly through boot camp with relative ease.
    With all that cardio you will have a real tough time getting to 200lbs unless you dirty bulk.
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  10. #1930
    Beardsthetics NoFive0's Avatar
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    What branch are you joining?
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  11. #1931
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    Army.

    nightmare - I do not really care if I hit 200 pounds. We've all got our goals and perhaps some point down the road I'll want to hit that weight but for now I don't have any concern about hitting those levels. I want to be able to fly through boot camp.
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  12. #1932
    Registered User nevster123's Avatar
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    Hey guys! in on this! i finally have my gym room back, as we had our kitchen done and there was dinning chairs in there. So now im eating more and gymming, so hopefully will be seeing some progress. I'll try and make sure i keep posting here. But i will be updating my bodyspace.

    Here are some back pics, im not happy with the front double bi. So im not going to upload it



    [
    Last edited by nevster123; 08-02-2011 at 10:33 AM.
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  13. #1933
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    Good job Nev, back looks pretty solid. If you don't mind a little critiquing, I would his tris, and forearms if you're unhappy with your arms.
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  14. #1934
    No avi / stats til 230 do13's Avatar
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    In on this. I'm on my way (hopefully) to becoming a monster. I will stop at nothing.
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  15. #1935
    Beardsthetics NoFive0's Avatar
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    New PR on deadlift today, 255!
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  16. #1936
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    Hello, first post here. Been reading for a while. I am your typical skinny tall guy currently 6'2 184 lbs, age 24. You know the story. I have been reading Starting Strength on a daily basis and have started the program. My current goals are to get my squat, bench, and deadlift above 135, and my overhead press and barbell rows above 95. I follow Starting Strength since it is basic and that's what I need.

    As for my diet, a typical day for me is a gallon of whole milk throughout the day. Breakfast is 2 packs oatmeal, a banana, and greek yogurt. I mow parks for a living so I am resting and sitting down all day, so for work I bring 2 peanut butter and banana sandwiches, apples, and a couple string cheeses. I eat protein bars between those two meals. I am usually stuffed my entire work shift as I eat every 2 hours like clockwork while mowing. I arrive home, and between then and bedtime, I am eating things like steak, chicken breasts, and lean beef. I will eat this 2 -3 times in that time span. Right before bed I will have some more greek yogurt and string cheese and polish off the rest of the milk for the day. I supplement whey protein and use it before and after workouts, and I bring a shake to work.

    I started lifting last fall, not knowing a single thing of what I was doing besides what I remembered from high school, and that didn't take me far. I eventually got angry and gave up, until I stepped on the scale one day out of nowhere and saw I was 169 pounds. Then I decided I needed to back into weight lifting and focus on a proper lifting diet.

    One question I do have after thinking tonight, is with all of these calories, I have went from 169 to 186 in a month and a half or so. Little fat gain, who knows about muscle, haha.If I stuck to the same routine with my diet for a while, like 6 months or so, would I eventually reach a point where I am at the maintenance level of a guy my height and weight? To me, it seems a lot easier to just eat a whole bunch more than I used to before I lifted, get used it, and wait for it to plateau out and keep the lifts going strong and see where I end up? Anything is better than 169. Haha.
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  17. #1937
    Transforming caustin1986's Avatar
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    Originally Posted by TrailRated6 View Post
    Hello, first post here. Been reading for a while. I am your typical skinny tall guy currently 6'2 184 lbs, age 24. You know the story. I have been reading Starting Strength on a daily basis and have started the program. My current goals are to get my squat, bench, and deadlift above 135, and my overhead press and barbell rows above 95. I follow Starting Strength since it is basic and that's what I need.

    As for my diet, a typical day for me is a gallon of whole milk throughout the day. Breakfast is 2 packs oatmeal, a banana, and greek yogurt. I mow parks for a living so I am resting and sitting down all day, so for work I bring 2 peanut butter and banana sandwiches, apples, and a couple string cheeses. I eat protein bars between those two meals. I am usually stuffed my entire work shift as I eat every 2 hours like clockwork while mowing. I arrive home, and between then and bedtime, I am eating things like steak, chicken breasts, and lean beef. I will eat this 2 -3 times in that time span. Right before bed I will have some more greek yogurt and string cheese and polish off the rest of the milk for the day. I supplement whey protein and use it before and after workouts, and I bring a shake to work.

    I started lifting last fall, not knowing a single thing of what I was doing besides what I remembered from high school, and that didn't take me far. I eventually got angry and gave up, until I stepped on the scale one day out of nowhere and saw I was 169 pounds. Then I decided I needed to back into weight lifting and focus on a proper lifting diet.

    One question I do have after thinking tonight, is with all of these calories, I have went from 169 to 186 in a month and a half or so. Little fat gain, who knows about muscle, haha.If I stuck to the same routine with my diet for a while, like 6 months or so, would I eventually reach a point where I am at the maintenance level of a guy my height and weight? To me, it seems a lot easier to just eat a whole bunch more than I used to before I lifted, get used it, and wait for it to plateau out and keep the lifts going strong and see where I end up? Anything is better than 169. Haha.
    Adjustments need to be made as you continue to gain weight. I'm not sure exactly how many calories you need to add, but I think 50 cals every 10 lbs you gain is a safe bet. Once you get to the size you desire after you do a nice cut diet and get lean, then all you have to do is eat at maintenance levels and keep lifting. Good luck! BTW, how do you like SS? I jumped right into somewhat advanced lifting, but not seeing the results I want. I have proper technique and diet, but I think I didn't have a good foundation to start with. I hear SS is a good way to see good noob gains fairly quick. Got any good links and reading about it?
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  18. #1938
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    Start of my 3rd week of bulking.. Okay, so I was able to add 5.5lbs to my weight in 2weeks and i'm really glad with that. Looking at the mirror, I thought my "beer belly" looks just the same when I started, which is 79cm. But today, I checked it again just to make sure and I was alarmed coz it gone up to 82cm! Is the increase of my bodyfat normal? Or this means I should lessen my Fat/calorie intake?
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  19. #1939
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    Starting strength is perfect. It is basic, it's effective, and the most important thing for me is I know the lifts I am doing are the tried, tested, and true lits. You can read about it at http://startingstrength.wikia.com/wi..._Strength_Wiki. I would order the book off of Amazon - best book ever. I read it every day during my lunch break at work! Hah
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  20. #1940
    ΜΟΛΩΝ ΛΑΒΕ nightmare69's Avatar
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    Originally Posted by nuketurnal View Post
    Start of my 3rd week of bulking.. Okay, so I was able to add 5.5lbs to my weight in 2weeks and i'm really glad with that. Looking at the mirror, I thought my "beer belly" looks just the same when I started, which is 79cm. But today, I checked it again just to make sure and I was alarmed coz it gone up to 82cm! Is the increase of my bodyfat normal? Or this means I should lessen my Fat/calorie intake?
    How may calories are you eating a day? Is it clean cals? If your eating clean cals and gaining alot of fat drop 500 cals a day and see if your still gaining. I did this after my noob gains cause I put on alot of fat. My gains now are slow but the body can only put on 2lbs of muscle max per month, that is if you have a perfect diet and routine, which most people dont.
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  21. #1941
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    I'll take a guess here and say you probably aren't doing cardio and/or you are not eating clean enough.
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  22. #1942
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    So, I'm kinda wondering the same thing.. I'm actually going to count my calories for a typical day on Sunday when I have all day to record my foods and stuff. If you are way over your recommend amount of calories, will cardio limit the fat gains? Or should you drop calories?
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    Originally Posted by TrailRated6 View Post
    So, I'm kinda wondering the same thing.. I'm actually going to count my calories for a typical day on Sunday when I have all day to record my foods and stuff. If you are way over your recommend amount of calories, will cardio limit the fat gains? Or should you drop calories?
    do a little of both.
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    I'm 19 years old and I am 194cm (6 foot 3,6 inches), and weigh 73kg (161lbs), so I suppose I fit in this group. Just trying to get into building up some mass on my body, as I don't want to be skinny anymore. I'm super motivated to change myself, but I'm unsure on how to start up. After reading around a bit I found the 5x5 workout, is that a good one to start with when wanting to put on some body mass? I have no ambitions to become a ripped bodybuilder, but I want a strong and healthy body that I can be truly satisfied with. The empty shell I have now isn't me, and I despise it.

    Any tips for a newbie?
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    Originally Posted by nightmare69 View Post
    How may calories are you eating a day? Is it clean cals? If your eating clean cals and gaining alot of fat drop 500 cals a day and see if your still gaining. I did this after my noob gains cause I put on alot of fat. My gains now are slow but the body can only put on 2lbs of muscle max per month, that is if you have a perfect diet and routine, which most people dont.
    2900-3000cals. When I started, I didn't really count my whole macro yet. I just thought of eating a lot of carbs/protein and minimal fat. I did a computation with my past 2 weeks diet and I came up with a relatively 65/30/15 macro ratio(which isn't that bad right?). I made sat/sun as my cheat days but I still make it a point that my protein intake is atleast 150g and above.

    Originally Posted by caustin1986 View Post
    I'll take a guess here and say you probably aren't doing cardio and/or you are not eating clean enough.
    Yeah, you're right about the cardio mate. I really like running but sad part is I injured my right ankle when we played basketball few weeks ago and I still feel some pain now. I only use relatively light weights for my leg workouts because of this.
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    Originally Posted by nuketurnal View Post
    2900-3000cals. When I started, I didn't really count my whole macro yet. I just thought of eating a lot of carbs/protein and minimal fat. I did a computation with my past 2 weeks diet and I came up with a relatively 65/30/15 macro ratio(which isn't that bad right?). I made sat/sun as my cheat days but I still make it a point that my protein intake is atleast 150g and above.



    Yeah, you're right about the cardio mate. I really like running but sad part is I injured my right ankle when we played basketball few weeks ago and I still feel some pain now. I only use relatively light weights for my leg workouts because of this.
    Your ratio is pretty good considering it's supposed to be 40/40/20. Why 2 cheat days a week though? If I were you, I'd only have 1 cheat day every 2 weeks. It can take a while to dial in your diet. Everyones body responds different. Hell, I haven't even got mine dialed in and I've been at it since March lol. I've noticed I have a decent layer of fat on me, so now I have to cut some carbs, do more cardio, and eat a bit more protein so I don't lose muscle in the process. About to go eat some Chicken with no carbs right now lol. Bummin.
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    sorry, typo there.. 55/30/15
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    Originally Posted by nuketurnal View Post
    sorry, typo there.. 55/30/15
    That's still not bad.
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    Just read Chapter 1 of The New Encyclopedia of Modern Bodybuilding by Arnold. Hope to read a chapter or two every night to keep me motivated and become more knowledgeable about getting the body I want. I found it funny though how Arnold says the IFBB tests its athletes and encourages newcomers not to use AAS lol....Yeah right.
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    DTKefta, welcome. Some things I can recommend to you from personal experience.. Read all you can about the diet aspect of this and treat it like your lifting - it's that important. Is the 5x5 program you speak of Stronglifts? If so, that's definately a good one. It's a lot of volume, but in my opinion you get a lot of practice with form in the beginning.*

    Today I took a giant leap in my training.. I started a FitDay account and got about 3/4 of the foods I eat on a regular basis logged into there so far. My goal is to get a gallon of whole milk to fit into my macros. Haha.*

    When I first started lifting, I swore off squats, deadlifts, and bench presses, and now, they are all I want to do! Knowledge is key.
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