GUIDE TO BULKING UP

[Big N]

I did a little more research on this to see if there is a natural alternative to raise your creatine levels and found out that creatine is found naturally in most meats and fish. Herring is supposed to be one of the richest sources. Still, it is said that you would have to eat 5-10 herring a day to get the same amount, so I can see why this supplement is so popular.

This is what you came up with after MORE research?!

 

[Suaveman]

They should make a health and fitness component to the Don Juan Bible. After all, they have a discussion forum for it.

We'll if they create it or not this post and the guide to cutting up should definately be in the DJ bible...Over 8,000 looks...WOW some websites don't have that much traffic!!!

 

[drixsa]

DJ logic you are an idiot

DJ Logic;

Did you even read the link? Do yourself a favor and type the words "harmful effects of creatine" into google's search engine. You should do a little homework before putting controversial substances in your body, pal. This is by far the worst advice you are giving here. I don't blame you because I know you are just ignorant to the truth. But hey, what do I know? I don't agree with you so I must be an idiot.

i typed in what you said on google

there was only 1 negative site about creatine the rest showed that using creatine is safe when cycling it.

Though the first study talks about the effects of creatine on the liver IF it is continually used meaning instead of cycling it 3 months on and 3 off you were to use it continually.

you "proof" is BS b/c everyone who uses creatine and has half a brain would know to cycle it

though you can argue "what is healthy" left and right no one has been able to prove that long distance running is healthier than natural body building

you are just an ignorant small man looking to make some kind of a name for yourself

besides, D's advice can work for just about everyone out there

if u wanna run go and do it jus please run away from this forum you ignoramus

 

[DJ Logic]

Dude I admitted I was wrong and even apologized to Diesel. I am interested in helping people and come across overzealous I admit, but at least my intentions are good. If my post encouraged people to take their health into their own hands and intelligently investigate whatever they put into their bodies, I consider it to be a success.

I won´t justify your insults by retorting with negativity. Instead I will wish you the very best there is in life and hope that you are happy and healthy wherever you are.

 

[laytonsc]

creatine and whey

I am currently using whey and adding creatine to my regimen.

Question...

How do you take the two??

Mix them together or make two seperate glasses and drink them a few minutes apart. (after workout)

Thanks for any advice.

 

[DIESEL]

Re: creatine and whey

Originally posted by laytonsc
I am currently using whey and adding creatine to my regimen.

Question...

How do you take the two??

Mix them together or make two seperate glasses and drink them a few minutes apart. (after workout)

Thanks for any advice.

Postworkout: 2 cups skim, 2 scoops strawberry whey, a little bit of crushed ice, 1 scoop creatine (I hope you are using a pre-mixed creatine like Phosphagen HP) and some fruit like a banana if you want.

Put all that in a blender, Blend, enjoy.

 

[wheelin&dealin]

Originally posted by DIESEL
Postworkout: 2 cups skim, 2 scoops strawberry whey, a little bit of crushed ice, 1 scoop creatine (I hope you are using a pre-mixed creatine like Phosphagen HP) and some fruit like a banana if you want.

Put all that in a blender, Blend, enjoy.

No dextrose or maltodextrin in that mix?

 

[DIESEL]

Originally posted by wheelin&dealin
No dextrose or maltodextrin in that mix?

The carbs in Phosphagen HP (the creatine I use) come from dextrose.

 

[WORKEROUTER]

Diesel and DJ:

I have to agree with both of you. Diesel provids the most basic nuts and bolts for what someone needs to bulk up. But, we must ask ourselves, "is this the best method?" In my mind, cardio 3-4 times a week is a great addition to bulking.

Cardio might delay the bulking process a little, but were not in a race here..And I dont think anyone will disagree that cardio is certainley beneficial to a persons well being...ANd isnt that the primary reason why we decide to work out anyway..OF COURSE.

To all those guys who seek the gym as a way of getting laid, i got news for you--you can get girls WITHOUT going to the gym. A lot of scrawny guys do...SO dont make that your primary initiative.

 

[Elimidate]

WORKEROUTER,

I'll let Deisel flame you about the Cardio 3-4 times a week to bulk up and go right into saying that I have personally noticed a huge difference in my DJ life over the last six months of gaining some muscle.

I used to be 5'11 - 140 pounds. After reading this guide and following it closely as possible for 6 months I have but on 15 pounds of muscle and now I actually have a chest, shoulders and arms.

This has done wonders by attracting girls becasue the first stage of attraction is physical. Do you ever look at an ugly girl and think, she may be smart, I want to get to know her?? Hopefully, you do so it leaves the hottes for me

Having a definition, not only gives me more confidence, but also I find girls initiate KINO with me three times as much now.

You are right - going to the gym should NOT be your primary objective for being a DJ because any meathead can attract a girl but once they open their mouth, the AFC comes up from the pits of hell.

Girls put physical appreance lower on their list of quality traits than men do, but it's still on their list and you need to be the entire package - without a few muscles or definition, you are lowering your value.

First gain the DJ mentality then the physical appearance if needed.

Eitherway having both is the best!

Elimidate

 

[WORKEROUTER]

Well, first of all, it would be in vain for anyone to "flame" me about cardio, particularly since I know that it impededes the rate at which you can bulk up. However, I am not in a race, but am simply doing what is best FOR ME.

 

[Omen]

I haven't read all 8pgs here, and I don't know if this was mentioned or not, but if it wasn't, DO NOT, I repeat DO NOT MINIMIZE YOUR FAT INTAKE. INCREASE IT.

I can't stress this more then enough when bulking. And I have used this passage from the pf, and i'll use it here for you guys


Essential Fatty Acids should take precedence over pro-hormones, creatine, and other "so-called" anabolic supplements. Why? A diet consisting of 30% EFA's can produce a better anabolic effect and higher nitrogen retention, than a high protein low carb low fat diet.

Whether a bodybuilder wants to lose body fat or increase muscle mass the diet should consist of at least 10%-40% fatty acids. How do you know if your getting 30% of your calories from EFA's? If you take in 3,000 calories a day, multiply that # by .30 (that's point 3). Thus 900 of your calories should come from FAT. Divide that # by 9 (Calories per grams of FAT) and you get 100 grams. Hence you should eat 100 grams of fat a day from good sources of fat.


So, 30% should be fat

 

[Rahul]

NO CARDIO?

Are you serious?

Won't my cardiovascular fitness go down dramatically if I'm not doing any cardio at all?

Right now my current routine is:

1. Intense heavy lifting 3 days a week, each muscle group worked once a week.

2. Intense as **** cardio 6 days a week, 5 minute warm-up + 20 minutes until I start stumbling on the treadmill and have to stop because I might fall.

3. 10 hours of Kung Fu training a week, this consists of 1 or 2 hour long skill classes where you train doing punches and kicks and perfecting different fighting techniques, 1 hour long instructional session with a teacher learning new techniques, and 7 1 hour sessions a day training with a heavy bag and also repeating kata over and over again. When my knuckles are tough enough from doing knuckle pushups I plan on getting a canvas bag and a wooden training dummy and upping the time length to 1 1/2 hours hardening my fists and forearms.

According to your plan this is WAY too much and I'm metabolizing much of the muscle gained from pumping iron at the gym.

If you were me, what would you recommend?

Oh, and my diet breaks down as follows:

~210 grams of protein
~660 grams of carbs
~100 grams of fat
~4250 daily calorie intake.

Most of the protein comes from eggs and dairy products, and about half the carbs are from complex carbohydrates and the other half from fruits and vegetables. I'm not really sure what kind of fats I'm eating but I'm pretty sure they're good because I was given this diet by a trainer. My supplements are: Creatine, glutamine, BCAAs, and a multivitamin.

In the last 3 weeks I've gone from 132.5 lbs @ 14.9% body fat to 138.5 lbs @ 12.75% body fat. So I guess what I'm trying to say is, is cardio really that damaging? Would I see more dramatic results if I cut down on the cardio and just went straight lifting? What am I doing wrong, and what should I change to get better results?

 

[DIESEL]

yeah... way too much cardio... and way too many carbs... The only thing keeping you from getting fat is all that cardio you're doing.... if you're doing the exercises at the appropriate intensity , trust me, your CV system is getting worked.

When was the last time you did a set of heavy squats, deadlifts, or barbell rows?? You'll see what I mean !!

If your goal is to get bigger, just stop doing cardio till you hit the weight you want !! Why this aversion to no cardio!


It's ONLY TEMPORARY, I'm not saying that you will never do cardio again.


I figure your carbs, if you cut out cardio should be somewhere in the 400 range... that should be enough for muscle growth and recuperation without too much increase in body fat.

 

[drixsa]

Originally posted by DIESEL


Chest: no more than 10 work sets

D-

i have been workin out for bout 2yrs

i do incline bench press 3sets
flat bench press 3sets
decline bench press 3sets
chest flys 3sets

is that too much?

if so why?, JC

 

[DIESEL]

Re: Re: GUIDE TO BULKING UP

Originally posted by drixsa
D-

i have been workin out for bout 2yrs

i do incline bench press 3sets
flat bench press 3sets
decline bench press 3sets
chest flys 3sets

is that too much?

if so why?, JC

nah.. it's OK.. I usually do 10-12 myself...

it's just there for the people who think you have to do 20-25 sets for chest like the 'roid fiends in the magazines.

 

[WORKEROUTER]

Diesel, the problem with me is that I am not gaining weight at a fast enough pace...I seem to only get about a pound or so a week.

It is like I am always going to be on bulking mode.

 

[DIESEL]

You're greedy, that's your problem.

Let me ask you this: how much weight do you expect to gain in a week?

Let's see if you were to average a 1lb. a week for a year... humm... 52 LB GAIN IN ONE YEAR! not even roid heads achieve that much.

man, you youngsters want results yesterday !!

Like I say all the time... the iron game is one of YEARS not months.

Just keep lifting and eating big and the size will come.

D

 

[numlock]

DIESEL:

i just dropped 50 pounds over the last year -- i'm skinny fat. i still have a slight belly and such....you know the drill. my weightloss has plateaued to less than a pound per week. so i'm saying screw cardio and let's start bulking like a madman.

my question to you: do you think bulking up will likely rid my body of the skinny-fat look? will the fat be distributed, or will i continue to have this fatty midsection that i hate?

second question: why pyramid sets, with increasing weights and less reps? how is this better than doing 3 straight sets of 6 reps each, for example?

third question: when i do squats, i hear this crackling sound in my knees. it doesn't hurt, but doesn't sound healthy either, even though i use good form. so i'm inclined to stick with the leg press for quads. are there any other good alternative exercises for quads that stimulate as much growth as squats do?

thanks! a year later, and your thread is still kicking sosuave ass.

 

[DIESEL]

Originally posted by numlock
DIESEL:

my question to you: do you think bulking up will likely rid my body of the skinny-fat look? will the fat be distributed, or will i continue to have this fatty midsection that i hate?

second question: why pyramid sets, with increasing weights and less reps? how is this better than doing 3 straight sets of 6 reps each, for example?

third question: when i do squats, i hear this crackling sound in my knees. it doesn't hurt, but doesn't sound healthy either, even though i use good form. so i'm inclined to stick with the leg press for quads. are there any other good alternative exercises for quads that stimulate as much growth as squats do?

1. Try a compromise - start lifting heavy, keep your protein and fats as per the guide, but keep the carbs low (150-200g) a day and start with 2 cardio sessions (pref. HIIT) a week. See how that works. So you're not exactly bulking.. but you're not cutting either... you are kind of in between. Try that for a month or two and I think you'll see some tightening up of your physique and some new mass.. and if it works, then go into a full-out bulking mode.

2. because by forcing your muscles to the limit, you stimulate the type 1b "fight or flight" fibers into action... these are the ones that grow nice and big. So if you can comfortably do 2 sets with 6 reps, you have to challenge your muscles by upping the weight a bit, where you would probably fail on the 4th to 5th rep.

3. keep squatting.. if you are not feeling any pain, it's just air pockets in between the ligaments popping. Happens to me as well. Nothing comes close to the barbell squat for leg development. The Leg Press is a second-rate substitute.

hope that helps,
D