my journey to get to 150 criticizm and suggestions wanted
12-15-2009 11:47 PM
Wow. U don't understand how cadio is beneficial. You have a lot more reading to do.
Helps blood flow. Helps appetite. Helps proper nutrient partioning. Helps endurance to keep a nice pace for high intensity lifting and strenuous exercise.
Cardio is important in gaining weight. No mater how much u weigh. No one said to run a marathon
12-15-2009 11:48 PM
even doing 15-20mins of hiit cardio is good for appetite, nutrient partioning and overall cardiovascular health in general.
12-17-2009 12:01 AM
You're right_ I don't understand how cardio is beneficial in the goal of weight gain.
Originally Posted by crazyfool405
I do understand that a strong healthy heart is of the utmost importance. "no one ever died from a weak bicep" is what a very well respected trainer once said. I do not however condone interval training to a 128 pound kid that's looking to gain weight. I say eat, do heavy squats, deads, pull ups and bench to get big.
You say ditch the protein shakes and do cardio.
you use some great terminology in your posts and I respect your intelligence, but the advice your giving this kid is not the best.
Originally Posted by madds87
12-17-2009 12:18 AM
Just caught this thread, im subd.! Keep up the hard work and dedication.. Keep cardio to a minimum, really, I didnt start truly gaining until I gave up cardio. I also felt my appetite decrease after cardio, but thats just me..
12-17-2009 12:40 AM
I said ditch the weight gainers and add more fat to the diet. Interval training will help the appetite. And its not everyday. I never once said not to do compound lifts or eat.
Originally Posted by timmmah
When u drop cardio your endurance drops for intense training and u can't complete a workout because your endurance is not well. Blood flow Is important for optimal recovery to bring nutrients to tissues
He won't waste away doin HIIT for 20 min 3x a week. And all other days walking for a little bit. U act like he's running a marathon. And he's been gaining. I wouldn't advocate anyone put one tremendous amount of weight in 2 months. Puts too much strain on tissues and organs.
Most important is he's gaining at a steady rate with no fat. He's dedicated and has the will to do it. Everythings he's adding is muscle. U have to also fully understand where he was coming from and the conditions he had as well. How pissed would u be if u put one 3 pounds of fat for every pound of muscle for a total gain of 4 pounds.
Do not advocate over eating which eventually will lead to adipose accumulation. Advocate healthy smart choices with slow weight gain to ensure no fat gain or very little fat gain
Now I'm gunna ice my fingers because I typed this from my blackberry
12-17-2009 12:42 AM
My appetite diminishes after grueling intense workouts but picks up a few hours later
Originally Posted by gamer2be08
After running on empty for 20 min I'm starving all day
12-18-2009 11:43 PM
idk why everyone is so anti-cardio these days. yes granted if i was running countless hours daily and eating a poor diet with inadequate calories i wouldnt gain . but with that said why change something that works? ive been steadily gaining ever since march and going from 81 lbs to 128 with minimal fat gain has got to show some dedication on my part to meticulous diet and training should it? I know all my buddies think im crazy for planning everything i eat two days in advance and weighing out my food so that i can keep track of every single calorie , macro by macro, so i can find what works and what does not. but anyways since my new favorite nutrient partitioner is HCA i thought id post some info on it before everyone assumes HCA is only good for cutting. while it is excellent for cutting it is perfect for lean bulking or recomping IMO. and since i needed to take a break from berberine i found HCA.
STOPS PRODUCTION OF NEW FAT
HCA acts as a lipogenic inhibitor meaning that it inhibits the production of fat in the body. It has been demonstrated that this amazing extract has the ability to reduce fat production by 40-70% up to 12 hours after eating a meal. It does this by attaching itself to a compound known as citrate lyase. Citrate lyase is an enzyme necessary for the production of the building blocks of fat, Malonyl Coenzyme A. By rendering citrate lyase inactive, Malonyl Coenzyme A cannot be made and so fat is not synthesized.
ACCELERATED FAT BURNING
Low levels of Malonyl Coenzyme A triggers another fat reducing reaction. Put simply, when your body is not making fat it likes to burn fat. The low level of Malonyl Coenzyme A activates the oxidation of fat in the liver and adipose tissues. This accelerated fat burning (thermogenesis) is the most important effect of HCA for fat loss.
Increased gluconeogenesis and larger glycogen stores in the liver seem to signal the brain that the body is full. In addition, enhanced gluconeogenesis counter acts lowered blood sugar (hypoglycemia).
INCREASED METABOLIC RATE
Metabolic energy is necessary in order to synthesize new glucose. Thus, whenever gluconeogenesis is stimulated, metabolic rate increases (Flatt JP Biochem of Energy Expenditure, Bray GA, London 1978, pp 211-228). This increases the expenditure of calories in the body.
PROTEIN SPARING -
In a negative calorie balance, that is , when more calories are burned than ingested, stored fat and protein are oxidized to meet the body’s metabolic demands. It is preferable that fat rather than protein be burned during this state. But during dieting (restricted calorie intake) up to 30% of the weight reduction can come from muscle loss. HCA stimulates fat burning while simultaneously retarding protein breakdown. This minimizes the loss of muscle. It does this because of its effect on ketone bodies - which slow the rate at which protein is broken down in skeletal muscle (Sherwin RS et al J Clin, Invest 1975, 55:1382-1390). HCA accelerates the rate of ketone production. The glucose formed from gluconeogenesis stimulates the secretion of Insulin. Insulin is more anabolic than Testosterone and thus the breakdown of protein in the muscle tissue is inhibited (Sherwin RS et al J Clin Invest 1975 55:1382-1390). By maintaining more muscle, as well as looking better, the body will burn more fat. The greater the lean mass, the faster the metabolic rate and the less that calories have to be cut back. This makes dieting easier.
HCA reduces LDL (Berkhout TA et al, Biochem J 1990; 272:181-186) (the bad cholesterol) and triglycerides(Sullivan AC et al, Am J Clin Nutr 1977; 30: 777-784). It is thought that this lowering of the production of both cholesterol and fatty acids is a result of HCA’s effects on the metabolism.
INCREASING THE EFFECTS OF HCA
Two substances that have both been demonstrated to enhance the effects of HCA are L-Carnitine and Chromium.
L-Carnitine, a naturally occurring Amino Acid, becomes supercharged when paired with HCA, picking up fats and throwing them into the body’s furnace, where they are burned and used as energy. L-Carnitine is essential in the transfer of long chain fatty acids into the mitochondria of the cells, (furnace part of cell).
Chromium is a key mineral that “keeps insulin levels in check” by making the hormone more efficient at regulating blood sugar levels (US Dept of Agriculture).
A number of clinical trials have been performed including an eight week double blind control study in 1991. The people who took HCA in combination with Chromium lost an average of approximately 5 kg (11.1 pounds) per person(Anthony Conty, MD 1991 Hilton Head Study: Lipodex - 2). This finding was confirmed by a 1993 trial (11.48 lbs)(Anthony Conty, MD 1993 Allendale Study: Lipotrol/Actotherm).
12-19-2009 12:06 AM
I am only anti-cardio due to all I did in HS and Middle school was cardio. My senior year of HS I was the same height of about 5'10", 6 percent BF and a whopping 118 lbs. Was a varsity swimmer and track runner. Even though I have quit cardio and gained hella mass, my Army PFT 2 mile time is still between 12 and 13 minutes and my BF percentage is still low, even on my dirty bulk diet. Im not saying for you to stop cardio all together, just to do enough to keep you satisfied, but not so much to were it hinders gains.
12-19-2009 08:28 PM
I'm not anti-cardio, but if I was trying to bulk, I would be. And you sir, are trying to bulk, yes?
Originally Posted by madds87
12-19-2009 08:51 PM
whats your point honestly? if i am doing cardio and still making consistent LEAN gains in the amount of .5-1lb every 1-2 weeks how is it affecting me negatively? Id rather make the consistently lean gains that i am instead of dropping cardio, forgetting about meal plans and just eating everything in site, and putting on 1lb of fat for every 1lb of muscle. id rather be healthy and if it takes me longer to reach my goal then so be it. its not worth getting to my goal weight with half being fat in half the time instead of doing it the right way and getting there in twice the time but twice as healthy and lean.
12-19-2009 08:55 PM
I think cardio yr round is important for general health, whether bulking or not.
Originally Posted by timmmah
During a bulk, I'll do less for sure, but just make sure I compensate for it in my diet.
12-19-2009 08:57 PM
[QUOTE=jakellpet;2243498]I think cardio yr round is important for general health, whether bulking or not.
During a bulk, I'll do less for sure, but just make sure I compensate for it in my diet.[/QUOTE]
Exactly , im doing cardio and im still gaining weight so i must be doing something right
12-19-2009 09:40 PM
4 years ago I weighed 160 and got to 200 with just a good diet and heavy lifting in only 7 months. it was easy because I hadn't reached my genetic potential yet. Just like you.
Originally Posted by sanchezgreg18
I never said forget about meal plans, just freakin eat some calories and stop wasting them doin cardio!You don't even eat beef!
I was only trying to get you to try the ways that I did, and gain quicker. Good luck dude, I guess I'm throwing my hands up in the air about this one. Late.
Originally Posted by madds87
12-19-2009 09:44 PM
40 lbs in 7 months. starting at 160? how much was fat bro. but regardless from march until now ive put on 49 lbs... so 9 months 49 lbs and sub 10% bf. how is that different i dont get it
12-19-2009 11:37 PM
post up some current pics!
12-19-2009 11:44 PM
i just posted some this past monday and tuesday. they were a lil blurry. ill try to get some pics tomorrow before breakfast so im not pumped from teh carbs
12-20-2009 01:11 AM
I say keep the cardio. If there was one thing I had to do between lifting and cardio, for health it would be cardio. Since you are not in that issue, just continue lifting while keeping the cardio. The best of both worlds, so what if you don't gain as much as quick.
- Join Me: Tex89 M-Sten RX Log... Dicing that iron -
12-20-2009 04:31 PM
took some pics but when i was uploading them at my friends house her camera died so shes gonna send them to me some time this week. but i did get one picture loaded.
judoJ I copied ur pic idea
took measurements when i woke up after i weighed myself
forgot to do waist somewhere around 28-30 im guessing.
so im hoping im still at 130 tomorrow when i wake up.
12-20-2009 04:40 PM
no prob... pics dont lie man, looking good so far.. keep putting them lbs on bud!!!!
Originally Posted by sanchezgreg18
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
12-20-2009 05:03 PM
thanks bro , im gonna have to start a new thread because ill be at 150 in the next 4 months hopefully if everything goes the way it has been. next thread will be trip to 185 6%bf
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