Nah. I do the same thing. Instead, aim to consume around 6 meals a day that pack in plenty of calories. [–]KingDerpDerp 1 point2 points3 points 3 years ago (3 children). Remember you grow outside of the gym! 20 months, 17 pounds, and 10 big lessons. Most would recommend not to change the program but by this time I hit all goals except for the bench and I saw my 1-year mark quickly approaching. I even told him he had great progress. Yeah there's definitely some work to be done. Did you find eating more helped you advance your lifting too? Join Date Oct 2012 Posts 4,487 Rep Power 0. But what I'm not understanding is, what is the difference between eating 2500 calories from clean foods vs 2500 calories of dirty foods? The 30 Day Butt Transformation could easily sell for over $297 and it would be well worth it. In those graphs, they show that carbs+protein gives a larger insulin response compared with carbs alone, but I don't see them testing also only protein. Start Reaching Your Goals Today! For more experienced lifters who already carry significant musculature, this can fall to as little as 3-4lb/1.3-1.8kg per year. Do you have any links to these studies? I also plan on going back to the PPL routine as I realize my strength will inevitably start to deteriorate as the calories start to dwindle but I'm hoping with this slow cut I can keep as much strength and muscle as possible. He is a beast with his lifts and I have mad respect, [–]fitthrowawayforQ 0 points1 point2 points 3 years ago (0 children), [–][deleted] 20 points21 points22 points 3 years ago (1 child), Clean bulking is like watching porn without jerking off. I had my phone over my shoulder and was taking these asymmetrical ass, inconsistent, unflexed pictures. 6-12 week’s is a good timeframe to accomplish this in. 89 votes, 56 comments. Macros (short for macro-nutrients) are simply the Protein, Carbs, and Fats in a given food. I apologize if I missed this somewhere in the thread but what were your macro goals exactly? Your missing out on a lot of explosiveness by passing on your stretch reflex out of the hole. Crakin' me up!!! Don't be one of those people. Starting & Current Measurements: Figured I'd let the OHP handle the heavy work. Not enough frequency. Therefore, the second conclusion of the review was: Insulin infusion into the circulation lowers the amino acids in the blood which obviates any possible effect on muscle protein synthesis. On a different note, I also thank reddit and the various comments I often read about focusing on the mind/muscle connection and that it's not simply about moving the weights around but that it's also important to feeeeeel and squeeeeeeze and imagine the muscles contracting and relaxing when moving. https://www.libertariannews.org/2015/04/15/doctors-who-fill-your-head-with-lies-and-deception/. However, I haven't seen the link you're ultimately trying to make. This is all part of it though. So, I decided to create the most calorie-efficient, cheapest, clean bulking diet possible—and I succeeded. Seriously, I'm the same age as you and you just motivated the hell out of me. If you don't like sweet potatoes you can do some mixed vegetables instead. So how many calories were you eating every day? Thanks again for the comment! 20 months and 17 pounds later I came away with 10 big lessons. I just know I'll smash the next one too. EDIT: I SHAVED in this before pic LOL - Apparently some are amazed at the chest hair gainz. That's a brief summary of why a lot of bodybuilders inject insulin after working out btw. I flew up to 182 bench. In this 6 week mini clean bulk I gained 12.8 lbs, 155lbs to 167.8 lbs. I don't really see how it hurts you to make sure you have enough, so why not include both just to make sure you're replenishing glycogen stores as well as making sure your muscles are getting access to the nutrients they need? I've learned a lot this time around and will build from it. How to tell when you should stop Recomping? [–]Rudeulf 7 points8 points9 points 3 years ago (1 child), [–]Mikey67Tang[S] 6 points7 points8 points 3 years ago (0 children). These are specifically built to maximize progression and there's been a lot of thought that went into the lifts listed in each one so know there's a reason behind every exercise. Surround yourself with like-minded people and people who are bigger and stronger than you. There are some points you quoted in your article that are very strange. Have you calculated your macros yet? So the extra insulin from adding carbs may not be useful for muscle protein synthesis, over what the insulin from protein alone already does (this is my own hypothesis based on what I've read here so far). I was always a skinny guy and never thought of stepping foot into a gym but everything changed when the wife got me to take that first, nervous and unsure step into the gym. And you can also see from his pictures that he probably added ~10 pounds of fat. I think for you if you lifted in the past to be fit your gains would come back extremely fast. At night I would take the omega3, probiotic and glucosamine. Height: 6' 3" Weight: 74kg Body fat: ~ 10%-15% Goals; Muscle: Bulk Upper Body and Core twofold. I would mix this up. After 6 months of doing the beginner body weight routine I found myself 30 pounds lighter, with visible abs and a lean build. If you're consistent with lifting 100 lbs, you're body will do everything it can to build muscle to make you become efficient at lifting that 100 lbs. [–]Batticon 2 points3 points4 points 3 years ago (0 children), [–]_gosh 2 points3 points4 points 3 years ago (3 children). When you calculate your initial macros which means, THIS is the amount of protein, cabs, fats I need every day to function, your body adapts. This "bro science" is refuted by the systematic review where the increased insulin response from having carbs with your protein (or even injection of very high doses of insulin directly) doesn't positively impact muscle protein synthesis. How did you determine your macros and caloric surplus? https://www.libertariannews.org/2015/04/15/doctors-who-fill-your-head-with-lies-and-deception/. Post with 4949 votes and 171989 views. It's closer to 0.7 a week. This provides a nice balance between energy needed for workouts, but still tapping into your fat stores to make a fatty acid transaction. After 24 weeks, he was doing four or five sessions a week and averaging as many as 18,000 steps daily. Most programs are comprised of sets and reps. For example, when bench pressing, you'll do five sets of five reps. Deadlift: 135 lbs. GET IT! Yes it's in addition to the rice. You're also more likely to achieve proper nutrient goals, and overall feel better because of this. In 2016, I was not in good shape. They also added a special element to going to the gym. Your body will do what it can, slowly, to adapt to what you are doing. Simple sugars are "simple" for you to digest and cause a spike in insulin. You looked more aesthetic when skinny tbh. In the mornings I would take a multivitamin, omega3, probiotic, and glucosamine. My routine was half-assed. of creatine. The other reason was to spike insulin levels in your blood to make sure your muscles are getting full access to the nutrients you're trying to feed them. How tall are you? Reddit Press. You’ll train each group twice per week. Recomp: 6 – 12 Weeks . I started by a buddy's suggestion to a typical bro-split of chest/tris, back/bis, shoulders/core and legs so I was going to the gym four times a week. Although that will lead some people to conclude they should put juice in their smoothie, and juice isn't that healthy. I'm taking on a body transformation to lose the flab and bulk-up, four/six/eight-pack and big arms in tow. [–]Mikey67Tang[S] 1 point2 points3 points 3 years ago (1 child). Down to 115 pounds at a height of 6', Nate focused on the long term process, dialed in his eating plan and lean bulk, and made amazing changes to his physique. I focus way too much on the push. There are two major reasons you should include carbs in your post-workout meal: 1) To refill glycogen stores within your muscles. For example, on the bench press, you might be able to do 65lbs 5 times in one set, then you'll do 70 lbs for 3 reps, then you'll give it everything you've got at 75 or maybe 80 lbs for the 1 rep. 83.4k members in the GYM community. Edit: Your diet commitment is commendable. After a year or two of eating the typical eggs in the morning and chicken, rice, veggies in the afternoon – I stumbled upon a trend that was around called “flexible dieting”. Just lazy i guess, Beautiful post and great work! You may even be able to gain strength on your cut. LG Clean bulk: 6 month progress (w/pics) male 55kg - 61kg. While this sounds like a long time, it's 3 days-a-week. Know that your body will try and adapt to a stimulus. If you're eating protein after your workout but no carbs, you might not have enough insulin in your bloodstream to fully allow the protein to get into the muscle cells and repair damage. in the 6-month Transformation Series are for YOU. Basically trying to have great gym days when trying to hit my bench goals so I started the ice cream sandwiches, etc. People can offer knowledge but it's you that has to put in the work and afterwards, when you see yourself in the mirror, you'll be satisfied knowing it was you that did this. Aren't calories calories? Please read our sub rules before … EDIT: Pic from a few weeks back, not so hairy, Bonus chest/shoulders/arms with hotel-lighting. Mother nature's a B, [–]smallof2piecesPowerlifting 3 points4 points5 points 3 years ago (3 children). If you do, you're in for on hell-of-a-treat and exciting ride!!! I love/hate watching that video because it's just one of those aggravating things to watch but at least it ends well! How much do you calculate of that was fat? ... After a few months… Thanks man, great work! I am a bot, and this action was performed automatically. A lot of studies didn’t just inject insulin, but also injected high doses of amino acids (the building blocks of protein and muscle). This goes away if you're consistently doing the routine and your body will inevitably think: "alright, guess he's going to keep lifting 100 lbs, 10 times so I better build some effing muscle to get better at doing this", Hell yeah man! I eat way over the LG 200-400 calorie over maintenance recommended but my work-outs last about an hour and a half and I work out balls to the wall, no texting, everything is supersets. You're new, like I was, and these compound movements will get you strong and building in muscle in no-time. No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, 1st Year Transformation 144 -> 179 lbs | non-stop lean bulk. What are you the fuckin pope? Eventually I found nSuns CAP3 and the lifts shot up. Or is there some.sort of took that designates what I should be on? Otherwise, the program definitely would have got me there, but the time-frame could have been different. Okay so use some deductive reasoning man... You conceded that protein and carbs alone have similar insulin responses. Therefore, you need to re-adjust and increase again. The first part of the week will be most challenging; the second part will be scaled back to some degree. I don't have any specific goals other than trying to shred out a bit before a beach vacation planned next March. Messed around for a year and a half. Thus while it "may not hurt", I wouldn't say that it's necessary or a "mistake to not include carbs in your post-workout meal". [–][deleted] 0 points1 point2 points 3 years ago (2 children). The more rapidly you do this, the more smoothly and quickly you will recover from your workout. 1 it's adding a little more calories and some flavor to the meal great source of VItamin A and C as well as some other good stuff. His reporting of a 50/50 split was the initial finding, before digging deeper. [–]soitis 1 point2 points3 points 3 years ago (3 children). For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. 0.6 lbs a week. The video posted was 1 week after I barely cracked it off the ground but the attempt of the video, the other guys pumped me up, got me hyped and it felt easier going up than the rep of 385 just before. Plus, all of my lifts went up. Day 180 | Thank you for coming with me on the Skinny Fat to Strength Journey thus far. Your neck injury is going to suck, but it definitely shouldn't stop you from feeling what it's like to beast on rapid improvement that you'll see. [–]abedfilms 0 points1 point2 points 3 years ago* (1 child). The cheat meals helped keep my sanity a bit and I admit I took for granted my skinny physique and metabolism more than I probably should have. I just enjoyed the science of eating right + lifting = morphin'-time! Now after that Bezos money gainz! I recommend weight training 4-5 times per week max. I ran /u/Metallicadpa PPL Program for 6 months straight and stuck to it pretty hardcore. My booty-building … lol Diet drove me nuts and it was hard as hell to gain weight. [–]ej00262 7 points8 points9 points 3 years ago (11 children), [–]Mikey67Tang[S] 17 points18 points19 points 3 years ago (10 children). [–]elbeezy 3 points4 points5 points 3 years ago (2 children). Can you clarify why one would need carbs post workout? Number 4 most upvoted post on Reddit's r/progresspics on Dec 8, 2016 and number 2 most upvoted of the week of Feb 22 - March 1 2017 on r/brogress. Been bulking for about 6 months, LG style. I also feel the need to augment nSuns with 1 extra weekly hard chest day. ", [–]pulpfrictionns 1 point2 points3 points 3 years ago (2 children), Damn that 5/3/1 program actually seems really fun, I'll take all your advice to heart man thanks for your time and advice, [–]Mikey67Tang[S] 0 points1 point2 points 3 years ago (1 child), [–]pulpfrictionns 0 points1 point2 points 3 years ago (0 children), [–]BlazeMaster561 1 point2 points3 points 3 years ago (1 child). I'll be real tho, I've had to completely change how my week-nights go. Chicken and rice nonstop kind-of-thing. [–]Appleburgerr 13 points14 points15 points 3 years ago (1 child), That might even be too low. I hear about chasing the pump but always didn't have much to show for it. It weighed 15lbs. [–]A-LX 1 point2 points3 points 3 years ago (2 children). The concept of clean foods is different to most, but just eating a nonprpcessed diet of vegetables, meats, dairy, fruits, and grains will yield a good variety of nutrients, proteins, fats, and carbs sufficient for a good lean bulk. [–]Mikey67Tang[S] 2 points3 points4 points 3 years ago (1 child). Personally I try to get at least 30g of carbs after working out. I know, it's my worst habit by far. [–]teewhyhiphop 1 point2 points3 points 3 years ago (1 child). The thing that took the longest was waiting in between heavy sets for the compound lifts. [–]Mikey67Tang[S] 4 points5 points6 points 3 years ago (1 child). Best piece of advice would be to become friends with a strong and knowledgeable person there who can help you out. Sometime's I'd add egg and veggies to the mix but for no particular reason other than I felt like it that particular night. Smoothies allowed me to get some decent calories as well as vegetables. Got down to 145lbs a couple times but never really put on the muscle during the bulk. then your reasoning is incorrect. I honestly plan on eating at maintenance and letting the cardio be my calorie deficit. Weekdays turned into bland and boring yet tightly scheduled around the gym and didn't have much time to do much of anything. [–]Mikey67Tang[S] 0 points1 point2 points 3 years ago (4 children), How much do you calculate of that was fat. During the first 6 months I had no real diet plan, I just ate a lot (a fukload of food every day). Reddit is a growing family of millions of diverse people sharing the things they care about most. Start snacking on a Lenny and Larry's Complete Cookie and finish it by the end of my work-day. Just because you do a workout routine once, isn't going to do much. I completely shaved in the "before" pic but im just as hairy. So a lean bulk just basically means a slow constant bulk? Do a full body program. I didn't have a goal for my physique but figured, whatever I would look like to hit those lifts should be ok. Deadlift - 415 lbs 405 lbs in this vid x 1. [–]fitthrowawayforQ 1 point2 points3 points 3 years ago (1 child). I am banned! Thanks man - and thanks for sharing the info! Just curious, but did that chest hair all sprout in a year? Check out a cheap local gym this weekend. [–][deleted] 7 points8 points9 points 3 years ago (19 children). Yeah, because insulin takes amino acids out of the blood and transports it into the muscle cells... that's what it does... it does the same thing with glycogen, and by the same logic you could say "insulin infusion into the circulation lowers the glucose levels in the blood." [–]laststance 0 points1 point2 points 3 years ago (0 children), [–]Goodzgainz 0 points1 point2 points 3 years ago (1 child), You got a link? Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. Hair and all. HAHA I've seen that pic! Weighted and bodyweight calisthenics with maybe 5 months of basic barbell compounds. How does one determine their macro level? Props to you my friend. I think this will serve you well honestly. Currently train 5x a week, chest/back, Legs, off Arms/shoulders, off, repeat. Rendered by PID 1985 on r2-app-016821a28fce65ed4 at 2020-12-21 18:29:47.907342+00:00 running 406fa40 country code: US. It is not unusual to bulk or cut for years straight. But bench was still stalled. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Lifting is one of the few things, if not the only thing that no one else, but you can assist with your success. The sets and reps will vary depending on which muscle you're working on because each muscle reacts differently. * Side pic Biceps: http://imgur.com/bF6v5Nr congrats first of all. i started slow at 2500 and have gradually made my way up to 3500 at about 1-1.5 lbs a week. To properly track foods when you dive in final destination and we are only halfway to final. N'T hit, I screamed at my monitor cuz I wanted you to make easy! After pic them gives me a little bit of fat, what happened to that spike. decision I,. Also have a higher bone mass ( aka larger pelvis, bones head. 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