The way I gained 45 lbs in 6 mos bulking & lost 50lbs cutting and got 1st X abs at 30

[Passionate-1]

This is my personal program I have used over the last 2 years, Bulk up 45 lbs and then cut down 50, from 185 up to 230 in six mos I stayed at 230lbs bout 1 1/2 years and then 4 mos ago I saw a picture of myself and knew I had to train cleaner and diet better, you will look like what you eat, U wanna be a Sausage McMuffen or a lean piece of of clean chicken? No need to answere You wouldnt be here if you wanted to look like the mcmuffen.

I always do the push/pull method, meaning if I did chest on
monday then tuesday I will do back, wed legs or off "kick boxing".,thursday shoulders,
friday superset bi and tri then legs again on saturday and off from lifting
on sunday, Cardio and core must also be worked everyday 15 min or more
cardio, Core/Ab's 5-6 excersizes, day 1 example: Everything core 3 sets x 12.
If bulking to gain size consume roughly 5-7k calories as cleanly as possible and high carbs and protein
you will retain some water and store some fats but is nessessary for a bulking phase
try 3-5 meals and 3 protein shakes per day maybe Myofusion by Gaspari, and Super pump
is a good product also by Gaspari that I would recommend just expect to take a super dump
if you cant handle super pump try the Hyper shock and lastley a good prohormone or
try test charge to boost your body's natural testosterone levels to increase size and
strength.
To shred it up 2-2500 cal daily no carbs after 3pm and 3 meals per day fruit and veg ok between
meals to help with adjusting to the hunger pains, no x-tra proteins, Amino Acid or BCAA'S
are what you need for that xtra help without the xtra proteins bloating you from all the water intake
10 day rapid colon clenser pill set, walmart on Gosford rd in a green box 3 different pills
in the box a detox, a probiotic, and fiber, 10 days on 30 days off 10 on again, then off for 6 mos,
Caffine pills no sodas, sugars except natural like with fresh fruits only, fish , chicken, turkey
brown rice, fiber cereal with water no dairy. Any supplement I get comes from the Guys
at D 's Nutrition on White Lane , Bakersfield, CA they have great prices tell em Darin Sent you.

1. Hanging leg raises,

2. hanging oblique raises,

3. cable rope style crunches weighted to 150 lbs,

4. excersize ball leg raises. ( get a large excercize ball )put it under you in the
small of your back lay down on it and hold on to something behind your
head and bring your feet and legs over your head and back down only
letting your heels make a hair of contact before bringing them back up....
Keep legs straight at all times.

5. Weighted Sit-ups.

6. Oblique raises with 45 lb plate alternat 50 each side .
__________________________________________________ __________________________________
Mon- chest:

1.Incline barbell press 4 sets x 10-15 reps

2. Incline dumbell press 4 sets x 10-15 reps

3.incline dumbell fly's - 3- sets x 10-15 reps

4. Flat bench dumbell presses 3 sets X 15 reps

5.flat bench dumbell fly's 3 sets x 15 reps

6.decline barbell press 3 sets x 15 reps

7. decline dumbell press 3 sets x 15 reps

8. Decline dumbell fly's 3 sets x 15reps

9. Cable flys from top position 2 sets x 15 reps

10 .cable flys from bottom position 2 sets x 15 reps

11. Peck deck machine 1 side at a time 3 sets x 15 reps
__________________________________________________ ___________________________________

Tuseday: Back and traps

1. wide grip pullups behind neck 3 sets x 12 reps

2. close grip pullups in front 3 sets x 12 reps

3.wide grip pull downs behind neck 3 sets x 12

4. close grip cable pull downs with U bar attachment 3 sets x 15 reps

5. straight leg dead lifts 3 sets x 12 reps

6. barbell smith machine rows bent over 3 sets overhand x 15 reps
3 sets underhand x 15 reps
7. Standing cable push downs 3 sets x 15 reps

8. Archers with cables 3 sets x 15 reps

9. dumbell lat rows 3 sets x 12 reps

10. dumbell shrugs 3 sets x 20 reps

11. barbell shrugs 2 sets x 20 reps ( hands top position)

12. barbell shrugs 2 sets x 20 reps ( hands bottom position)

13. barbell shrugs 2 sets x 20 reps ( hands behind back position)

Core/Ab's 5-6 excercizes
Cardio 15 min minimum.
__________________________________________________ ____________________________________
Wednesday: legs or off with cardio
Core/ab's & kickboxing only. no lifting

1. squats 4 sets x 10 reps

2. Leg presses 4 sets x 12 reps

3. Seated alternate leg raises 4 sets x 12 reps

4. seated dual leg raises 4 sets x 12 reps

5. Standing alternate machine hamstring curls 3 sets x 12 reps

6. lying maching dual hamstring machine curls 3 sets x 12 reps

7. reverse leg extenders ( for ass mostely) 3 sets x 10 reps

8. seated calv raises feet in all 3 positions x3 sets each x 12-15 reps

9. standing calv raises all 3 positions x 3 sets x 12-15 reps

Core/Ab's 5-6 excercises
Cardio 15 min minimum
__________________________________________________ ______________________________________

Thursday: Shoulders

1. Standing barbell presses over head behind neck 3 sets x 12 reps

2 standing barbell presses overhead infront neck 3 sets x 12 reps

3. Dumbell presses 3 sets x 12 reps

4. Front dumbell raises 3 sets x 12 reps

5. side dumbell raises 3 sets x 12 reps

6. front barbell raises 3 sets x 12 reps

7. front alternate cable raises 2 sets x 12 reps

8 . single bar front cable raises 2 sets x 12 reps

9. Handle cable side raises 2 sets x 12 reps

10. rear delt cable pulls 4 sets x 12 reps

11. reverse peck deck ( rear delt) 3 sets x 12 reps.

Core/Ab's 5-6 excersizes
Cardio 15 min minimum

__________________________________________________ _____________________________________

Friday: Bi's & Tri's ( Super Set)
one set tri then 1 set Bi x 3 sets of each no break between

1. French Presses for tri's (wavy bar) Curls (Wavy bar) 3 sets each alternate between
10 reps each.

2. Dumbell Kick backs & alternate dumbell curls (standing) 3 Sets x 10 reps each

3. Dumbell skull crushers & hammer curls 3 sets x 10 reps

4. side angle tricep extentions lying down flat & Concentration curls 3 sets x 10 reps

5. cable push downs & curls with (rope)

6. weighted bar dips & hammer curls inner angle 3 sets x 12 reps

7.single arm cable ( handle) alternate puhdowns & dual cable ( handle) superman
curls 3 sets x 10 reps.
__________________________________________________ _________________________________________
Saturday
Core/ab's
Cardio
Legs ( if you take off wed)
__________________________________________________ _________________________________________
Sunday
Core/ab's----Cardio
Circuit training at park
pull ups, pushups, bar dips
photo shoot for weekly update picture.
To track my progress best.

The scale is your worst enemy learn
to trust the mirror she wont lie to you.

__________________________________________________ __________

My weight is at 180 as of this morning 6-22-2011. In the last 112 days I lost 50 lbs on the cutting diet in this post. I also bulked from 185 up to 230 on the other diet plan before cutting. I knew to get big and lean I would have to bulk and knew some would be sloppy weight "Sacrifice" I want to fight at 185 welter weight and see what I can do when all healthy and lean. I also aspire to compete at 185 in any BB comps.

Hope this helps even 1 person. let me know what you think...

[whiplash9395]

This is my personal program I have used over the last 2 years, Bulk up 45 lbs and then cut down 50, from 185 up to 230 in six mos I stayed at 230lbs bout 1 1/2 years and then 4 mos ago I saw a picture of myself and knew I had to train cleaner and diet better, you will look like what you eat, U wanna be a Sausage McMuffen or a lean piece of of clean chicken? No need to answere You wouldnt be here if you wanted to look like the mcmuffen.

I always do the push/pull method, meaning if I did chest on
monday then tuesday I will do back, wed legs or off "kick boxing".,thursday shoulders,
friday superset bi and tri then legs again on saturday and off from lifting
on sunday, Cardio and core must also be worked everyday 15 min or more
cardio, Core/Ab's 5-6 excersizes, day 1 example: Everything core 3 sets x 12.
If bulking to gain size consume roughly 5-7k calories as cleanly as possible and high carbs and protein
you will retain some water and store some fats but is nessessary for a bulking phase
try 3-5 meals and 3 protein shakes per day maybe Myofusion by Gaspari, and Super pump
is a good product also by Gaspari that I would recommend just expect to take a super dump
if you cant handle super pump try the Hyper shock and lastley a good prohormone or
try test charge to boost your body's natural testosterone levels to increase size and
strength.
To shred it up 2-2500 cal daily no carbs after 3pm and 3 meals per day fruit and veg ok between
meals to help with adjusting to the hunger pains, no x-tra proteins, Amino Acid or BCAA'S
are what you need for that xtra help without the xtra proteins bloating you from all the water intake
10 day rapid colon clenser pill set, walmart on Gosford rd in a green box 3 different pills
in the box a detox, a probiotic, and fiber, 10 days on 30 days off 10 on again, then off for 6 mos,
Caffine pills no sodas, sugars except natural like with fresh fruits only, fish , chicken, turkey
brown rice, fiber cereal with water no dairy. Any supplement I get comes from the Guys
at D 's Nutrition on White Lane , Bakersfield, CA they have great prices tell em Darin Sent you.

1. Hanging leg raises,

2. hanging oblique raises,

3. cable rope style crunches weighted to 150 lbs,

4. excersize ball leg raises. ( get a large excercize ball )put it under you in the
small of your back lay down on it and hold on to something behind your
head and bring your feet and legs over your head and back down only
letting your heels make a hair of contact before bringing them back up....
Keep legs straight at all times.

5. Weighted Sit-ups.

6. Oblique raises with 45 lb plate alternat 50 each side .
__________________________________________________ __________________________________
Mon- chest:

1.Incline barbell press 4 sets x 10-15 reps

2. Incline dumbell press 4 sets x 10-15 reps

3.incline dumbell fly's - 3- sets x 10-15 reps

4. Flat bench dumbell presses 3 sets X 15 reps

5.flat bench dumbell fly's 3 sets x 15 reps

6.decline barbell press 3 sets x 15 reps

7. decline dumbell press 3 sets x 15 reps

8. Decline dumbell fly's 3 sets x 15reps

9. Cable flys from top position 2 sets x 15 reps

10 .cable flys from bottom position 2 sets x 15 reps

11. Peck deck machine 1 side at a time 3 sets x 15 reps
__________________________________________________ ___________________________________

Tuseday: Back and traps

1. wide grip pullups behind neck 3 sets x 12 reps

2. close grip pullups in front 3 sets x 12 reps

3.wide grip pull downs behind neck 3 sets x 12

4. close grip cable pull downs with U bar attachment 3 sets x 15 reps

5. straight leg dead lifts 3 sets x 12 reps

6. barbell smith machine rows bent over 3 sets overhand x 15 reps
3 sets underhand x 15 reps
7. Standing cable push downs 3 sets x 15 reps

8. Archers with cables 3 sets x 15 reps

9. dumbell lat rows 3 sets x 12 reps

10. dumbell shrugs 3 sets x 20 reps

11. barbell shrugs 2 sets x 20 reps ( hands top position)

12. barbell shrugs 2 sets x 20 reps ( hands bottom position)

13. barbell shrugs 2 sets x 20 reps ( hands behind back position)

Core/Ab's 5-6 excercizes
Cardio 15 min minimum.
__________________________________________________ ____________________________________
Wednesday: legs or off with cardio
Core/ab's & kickboxing only. no lifting

1. squats 4 sets x 10 reps

2. Leg presses 4 sets x 12 reps

3. Seated alternate leg raises 4 sets x 12 reps

4. seated dual leg raises 4 sets x 12 reps

5. Standing alternate machine hamstring curls 3 sets x 12 reps

6. lying maching dual hamstring machine curls 3 sets x 12 reps

7. reverse leg extenders ( for ass mostely) 3 sets x 10 reps

8. seated calv raises feet in all 3 positions x3 sets each x 12-15 reps

9. standing calv raises all 3 positions x 3 sets x 12-15 reps

Core/Ab's 5-6 excercises
Cardio 15 min minimum
__________________________________________________ ______________________________________

Thursday: Shoulders

1. Standing barbell presses over head behind neck 3 sets x 12 reps

2 standing barbell presses overhead infront neck 3 sets x 12 reps

3. Dumbell presses 3 sets x 12 reps

4. Front dumbell raises 3 sets x 12 reps

5. side dumbell raises 3 sets x 12 reps

6. front barbell raises 3 sets x 12 reps

7. front alternate cable raises 2 sets x 12 reps

8 . single bar front cable raises 2 sets x 12 reps

9. Handle cable side raises 2 sets x 12 reps

10. rear delt cable pulls 4 sets x 12 reps

11. reverse peck deck ( rear delt) 3 sets x 12 reps.

Core/Ab's 5-6 excersizes
Cardio 15 min minimum

__________________________________________________ _____________________________________

Friday: Bi's & Tri's ( Super Set)
one set tri then 1 set Bi x 3 sets of each no break between

1. French Presses for tri's (wavy bar) Curls (Wavy bar) 3 sets each alternate between
10 reps each.

2. Dumbell Kick backs & alternate dumbell curls (standing) 3 Sets x 10 reps each

3. Dumbell skull crushers & hammer curls 3 sets x 10 reps

4. side angle tricep extentions lying down flat & Concentration curls 3 sets x 10 reps

5. cable push downs & curls with (rope)

6. weighted bar dips & hammer curls inner angle 3 sets x 12 reps

7.single arm cable ( handle) alternate puhdowns & dual cable ( handle) superman
curls 3 sets x 10 reps.
__________________________________________________ _________________________________________
Saturday
Core/ab's
Cardio
Legs ( if you take off wed)
__________________________________________________ _________________________________________
Sunday
Core/ab's----Cardio
Circuit training at park
pull ups, pushups, bar dips
photo shoot for weekly update picture.
To track my progress best.

The scale is your worst enemy learn
to trust the mirror she wont lie to you.

__________________________________________________ __________

My weight is at 180 as of this morning 6-22-2011. In the last 112 days I lost 50 lbs on the cutting diet in this post. I also bulked from 185 up to 230 on the other diet plan before cutting. I knew to get big and lean I would have to bulk and knew some would be sloppy weight "Sacrifice" I want to fight at 185 welter weight and see what I can do when all healthy and lean. I also aspire to compete at 185 in any BB comps.

Hope this helps even 1 person. let me know what you think...

I might look into your routine. everything looks pretty well set up and we're around the same height. 1 thing though, do you think its cool to take creatine on the cut- to preserve maximum muscle, and also i do about 15-20 minutes on a punching bag everyday do you think thats too much since you said fight, or should i approach a lighter form of high intensity cardio.

[pumplikecuming]

cool story bro

[provesomething]

thats an ass load of work man. respect.

[NZninja101]

I'd probably never do this myself because of the sheer volume, but I'm glad to see you've found something that works for you!

[VIsland]

This thread reeks of broscience.

[Starz]

holy redundancy, batman. good job though if it worked for you.

[moneyrich]

your diet is all broscience and your workout program has too much volume.

[Passionate-1]

I might look into your routine. everything looks pretty well set up and we're around the same height. 1 thing though, do you think its cool to take creatine on the cut- to preserve maximum muscle, and also i do about 15-20 minutes on a punching bag everyday do you think thats too much since you said fight, or should i approach a lighter form of high intensity cardio.

Whiplash
I dont take creatine when cutting, while it does help with the bulk I have in 12 years not found much good for it when cutting. Also keep up with your training just like you r doing now just add it to the cardio in this program. Always train to exceed you goals not just meet them. intensity matters but is no substutute for quality of repitition.

Pumplike
Thanks for stoping by brother stay at it.

Provesomething
Its not for those who r not dedicated forsure. Thanks.

NZNINJA
Yea it is alot of work. & yes work that has worked for me.

Visland??????? I have no idea wtf that even means, Trial and error is how I wound up at this juncture, well with diet anyway. Thanks for checking out the thread much appreciated



Starz
Redundant, Redundancy by definetion is Exceeding what is necessary or natural, For me and others that are or have tried it so far its working and seems both natural and nessessary, Just like hard gainers there are also hard cutters. Thanks for the Words and gl too you as well in all that you do.



Moneyrich
Broscience? again I dont get that but to each their own, I have always been a hard gainer and hard cutter so for me the diet and volume were and are on point. you are 18 live life a little before trying to be clever and so negative, try to live a little more optimistic brother unless you try something you havent tried you will never know how it works for you or not. Thanks for checking out the post just the same.

[dday39]

Quote:
Originally Posted by whiplash9395
I might look into your routine. everything looks pretty well set up and we're around the same height. 1 thing though, do you think its cool to take creatine on the cut- to preserve maximum muscle, and also i do about 15-20 minutes on a punching bag everyday do you think thats too much since you said fight, or should i approach a lighter form of high intensity cardio.

I dont take creatine when cutting, while it does help with the bulk I have in 12 years not found much good for it when cutting. Also keep up with your training just like you r doing now just add it to the cardio in this program. Always train to exceed you goals not just meet them. intensity matters but is no substutute for quality of repitition.

you're both morons who don't understand what creatine is used for.

[jdyqf]

5-7k cals? your heavier though. Not everyone should do this lol. Just saying.

[Passionate-1]

Quote:
Originally Posted by whiplash9395
I might look into your routine. everything looks pretty well set up and we're around the same height. 1 thing though, do you think its cool to take creatine on the cut- to preserve maximum muscle, and also i do about 15-20 minutes on a punching bag everyday do you think thats too much since you said fight, or should i approach a lighter form of high intensity cardio.



you're both morons who don't understand what creatine is used for.

D-Day
Sry you didnt like the thread or the posts, No need for me to educate you on the creatine or anything else, sounds like you know everything already but remember "when your green your growing and when your ripe your rotten". Maybe you should have researched the harmfull effects of smoking as hard as you did about creatine before deciding if you were going to smoke then you wouldnt have to quit. Even a MORON knows that smoking is bad
;-) Glad you realize it too.
Good luck I hope you are sucessful in all that you do and reach all your goals in life

[Passionate-1]

5-7k cals? your heavier though. Not everyone should do this lol. Just saying.

JDYQF

When I started the bulk I weighed 185 got up to 230 by eating as much as I could 5-7 cal daily, For the cutting 2-2500. Im about 180-190 right now and when I do bulk again I will consume 5-7K cal again. But yes this program is not for everyone, Just like other programs peoples bodies all respond differently, Mine responds well with what im doing, I can only hope it helps someone else even if its just a little. Thank you for comming by and droping a few word good luck getting to where you want to be.