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  1. #1
    Registered User sidstar1991's Avatar
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    So i need help again

    Hey i just posted here but am thinking of investing in a home gym with dumbells. I like dumbells as i have barbell anxiety. But will try my best to build a great physique with dumbells.

    Another question is how i am already training but with a trainer and i want to branch out on my own thats why the investment in home gym. I used the bodyfat measurment scale and it showed me 23.1 percent 4 months ago and now its showing me 14.4 percent. Are these any help to gauge progress? I really want a bulky and muscular physique. So if am really at 14.4 percent i dont mind bulking. But in mirror i still lool pretty round in my midsection and alot of people say i do look that way cuz i have lack of upper body mass. Any tips?
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  2. #2
    Registered User sidstar1991's Avatar
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    Bump...anyone?
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    Registered User Tigress84's Avatar
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    Those measurement methods suck. Base it on the mirror.
    “Fight one more round. When your feet are so tired that you have to shuffle back to the centre of the ring, fight one more round. When your arms are so tired that you can hardly lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired you wish your opponent would crack you one on the jaw and put you to sleep, fight one more round – remembering that the man who always fights one more round is never whipped.”

    ― James Corbett
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  4. #4
    Registered User sidstar1991's Avatar
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    So if i were like 20 percent bodyfat is it viable to bulk? I really wana be big...have access to dumbells and can buy more when i need to increase weight but for a few months i think am set. I can cut fat later right? I have zero muscle mass so in a t shirt i look very thin like the whole world is telling me i lost way to much weight(did only cardio and diet)
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  5. #5
    Registered User Vandeman17's Avatar
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    Originally Posted by sidstar1991 View Post
    So if i were like 20 percent bodyfat is it viable to bulk? I really wana be big...have access to dumbells and can buy more when i need to increase weight but for a few months i think am set. I can cut fat later right? I have zero muscle mass so in a t shirt i look very thin like the whole world is telling me i lost way to much weight(did only cardio and diet)
    Post pics but if truly around 20% I wouldn't bulk
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  6. #6
    Registered User sidstar1991's Avatar
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    Originally Posted by Vandeman17 View Post
    Post pics but if truly around 20% I wouldn't bulk
    I cant post pics dont have sufficient posts

    Is there any point to lift weights on a cut? Im just so tired to drop kilos now i look very weak
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  7. #7
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by sidstar1991 View Post
    I cant post pics dont have sufficient posts

    Is there any point to lift weights on a cut? Im just so tired to drop kilos now i look very weak
    Post pictures on your bodyspace; yes lift weights while dieting. You can gain some mass or at the very least preserve the muscle you have meaning more of each pound lost is actually fat.

    Follow a good routine no matter bulking or cutting.

    NUTRITION


    This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

    BASICS
    Spoiler!


    Sources and More Information


    TRAINING

    Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

    Why You Should Not Make Your Own Routine
    How To Perform Basic Lifts

    Routines
    Starting Strength
    BabyLover's Starting Strength
    AllPro's Beginner Routine
    StrongLifts 5x5
    IceCream Fitness 5x5
    Fierce 5
    Coolcicada's Push Pull Legs

    Calisthenics routines
    Spoiler!


    SUPPLEMENTS


    Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

    This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

    Protein
    Spoiler!


    Multi-Vitamins
    Spoiler!


    Fish Oil
    Spoiler!


    Creatine
    Spoiler!


    BCAAs
    Spoiler!


    Fat Burners
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    Pre-Workouts
    Spoiler!


    Meal Replacements/Mass Gainer
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    CLA
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    Glutamine
    Spoiler!
    Short cuts to success are often paved with lies.
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  8. #8
    Registered User sidstar1991's Avatar
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    Hey i uploaded a pic on bodyapace...any suggesstions?

    And im doing a dumbell focused routine...thatl get me gains right?
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  9. #9
    Above average Junsuiakai's Avatar
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    Based on your pictures.. I wouldn't worry about Bf % right now. Read through everything he posted and formulate a plan.
    FS/S/OHP/B/DL
    120/150/70/100/180 =KG

    Shins to bar, Chest up & Hips up, Push with feet

    Push knees slightly forward, sit back --> squat
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  10. #10
    Registered User sidstar1991's Avatar
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    So should i continue eating at maintenance which am doing now...eat at a defecit or eat at a slight surplus

    My end goal is to have a buff physique
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  11. #11
    Registered User sidstar1991's Avatar
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    Bump...anyone ???
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  12. #12
    Registered User sidstar1991's Avatar
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    Bump...lol sorry for many bumps but can anyone answer my last Question?
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  13. #13
    Above average Junsuiakai's Avatar
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    Originally Posted by Junsuiakai View Post
    Based on your pictures.. I wouldn't worry about Bf % right now. Read through everything he posted and formulate a plan.
    This guy said it all ^^

    It'll realistically take you 6 months of productive and smart training to notice genuine differences. It'll take you 2+ years of smart and dedicated training + nutrition to become buff lol.

    If you half arse your training and nutrition, a year from now you could look the same or barely make changes.

    As I said, read through everything he posted and formulate a plan.

    It.would be recommended to eat around maintaince and get on a proven program. It's unfortunate you are afraid of the barbell because weight wise, it'll be very difficult to progress with only dumbells.

    If you are serious enough, you should get into the gym and make friends with a barbell. The only way you'd eventually progress on dumbells is to do a ton of sets and reps, which is not optimal.

    Realistically you'll buy 50lb dumbells max, okay 5x20 eventually? Then what... Just one example why Dumbell training alone is not optimal.

    However it could work St first and I'm sure there are Dumbell specific programs, but for how long you could run it. I am not aware.

    Read what he posted and stop expecting us to baby you. You posted a whole glossary of information at your disposal.

    If you are expecting huge changes in a month or two, then you are wasting your time. This is a life style, it isn't a quick fix, or a temporary solution.

    If you have legitimate questions, about training, nutrition ect, feel free to ask, but stop asking basic questions, such as Bf, what yoy should eat, if cardio is a good idea ect, it's all in the post he made.
    Last edited by Junsuiakai; 03-13-2018 at 01:53 AM.
    FS/S/OHP/B/DL
    120/150/70/100/180 =KG

    Shins to bar, Chest up & Hips up, Push with feet

    Push knees slightly forward, sit back --> squat
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  14. #14
    Registered User sidstar1991's Avatar
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    Thank you....il try my level best for making friends with the barbell.
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    Originally Posted by Tigress84 View Post
    Those measurement methods suck. Base it on the mirror.
    What she said! I've posted this time and time again, but for some reason newbies with no muscle mass seam to think body fat % is an important way of measuring success and progress...IT ISN'T

    If you look like crap in the mirror at 25% and look like crap in the mirror at 10% how does it matter...you still look like crap!

    Read post #7 and learn something. Forget about stupid numbers like body fat % for now...if there isn't a solid base of muscle underneath, it doesn't mean anything.
    My 6 years of progress (with pics) thread: http://forum.bodybuilding.com/showthread.php?t=173360231
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  16. #16
    Registered User sidstar1991's Avatar
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    Hey sorry for posting again but what would eating at maintenance do for me? I see on that nutrition thing that eat at defict to lose and surplus to gain so if i eat at maintence can my back and biceps and chest all get bigger as i look weak in those aspects?

    Im very greatful for all your replies.
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  17. #17
    Above average Junsuiakai's Avatar
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    Originally Posted by sidstar1991 View Post
    hey sorry for posting again but what would eating at maintenance do for me? I see on that nutrition thing that eat at defict to lose and surplus to gain so if i eat at maintence can my back and biceps and chest all get bigger as i look weak in those aspects?

    Im very greatful for all your replies.
    read before you ask..
    FS/S/OHP/B/DL
    120/150/70/100/180 =KG

    Shins to bar, Chest up & Hips up, Push with feet

    Push knees slightly forward, sit back --> squat
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  18. #18
    Registered User sidstar1991's Avatar
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    Hey the counting calories link isnt opening....any other link?
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  19. #19
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by sidstar1991 View Post
    Hey the counting calories link isnt opening....any other link?
    It is working fine for me.

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