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[jiggamanbill]

Thanks, i would say it's more of a time consuming process. My flaw is i don't fluctuate my calories when dieting which is what works the best so far. High calorie day followed by a lower one and consistently changing my intake without a 500-800 calorie range. I notice fat comes off faster with it, I've got frank zane's book and i've been applying some of his principles since he came in shredded!



I like both approaches but i wouldn't let it get out of hand like i did the first time, the strength gains are crazy so i would say it has it's merit but the sacrifice is time for cutting. I'm going to add slowly this winter and see how it goes, all while making consistent progress weight/reps wise, pretty much spent the entire summer re learning all my form and now it's dialed in. Now comes the weight!

Its go time!

[Bulkypinoy61]

7/30/12

Attachment 64408

8/18/12

Attachment 64409

Not sure on weight but definitely improvements!

Great job bud!!

[John Smeton]

I would take the "bulk" slow by slowly increasing calories. increase them too fast coming off a cut like 500 over and fat gain very well may occur. I up to by 200 and adjust from there

[jiggamanbill]

i "bulk" slowly

[thetinyguy]

I would take the "bulk" slow by slowly increasing calories. increase them too fast coming off a cut like 500 over and fat gain very well may occur. I up to by 200 and adjust from there

I agree and judging from my past starting day of bulking my carbs were WAYYYYYY too low. I mean i had about 600-700 and the next day i looked a good 10lbs heavier but actually dropped 2lbs. (unfortunately yesterday i got really sick from idk what and barely got anything in FML) Felt it today during the workout i got fatigued faster but my strength was up a good amount.

i "bulk" slowly

I'm doing this as well, the biggest difference has to be that i'm training body parts every 4-5 days now so i'm burning a lot more calories so i think that in itself will prevent a lot of excess fat gain. So far just by increasing my calories to around 4k i've noticed i've gotten leaner/stronger and i look bigger. So with that said my chest/back look a LOT more fuller/bigger. Legs have improved and delts as well. I'm training most bodyparts in the 5-12 rep range right now so i can focus on strength more than anything but the difference is that i am using mind/muscle style squeezing so i am CONTRACTING for 5-12 reps rather than just moving weight.

On hammer strength high row i hit 4 plates + 10Lbs each side for 6 slow reps new pr, on low hammer strength row i hit 2 plates + 75lbs each side for 5-6 reps. I haven't trained back heavy in a long time so i'm excited. Also getting sets of 8 reps on pullups with my toes behind me on a box for a very small amount of assist. Really satisfied with how today went considering i was depleted as hell, (lost 4lbs over the last sick day) i still look better though so those carbs from day 1 must have stuck with me.

Today going for 6-7 meals and around 4000 calories, lowering my protein intake because the last day i had about 250 and had THE WORST GAS EVER. Obviously it wasn't all needed. maybe 200 grams will suffice with around 700 carbs. Right now post workout at about 320 grams of carbs and feeling/looking really good except the bloat from the food/post workout shake.

Will keep you guys updated!

Also i'm doing around 2-3 sets per exercise for a total of 13-15 sets for back and 7 sets for bi's.

THE POWERHOUSE ALSO HAS THIS AMAZING MACHINE CALLED THE GRIPPER, I've used it for 1 workout and i already notice a huge difference in my grip strength. I love this thing! It's plate loaded as well.

[Bulkypinoy61]

I would take the "bulk" slow by slowly increasing calories. increase them too fast coming off a cut like 500 over and fat gain very well may occur. I up to by 200 and adjust from there

Agreed!!

i like doing a lean bulk and put on less but solid weight, than doing a dirty and putting on tons of **** weight lol

[UNCnate]

Agreed!!

i like doing a lean bulk and put on less but solid weight, than doing a dirty and putting on tons of **** weight lol

I think a lot of people are doing this now. Several years ago people were dirty bulking and adding tons of size, but having to diet for longer to get all the fat off they gained from eating so much.

Slow gains = leaner gains.

[jiggamanbill]

I think a lot of people are doing this now. Several years ago people were dirty bulking and adding tons of size, but having to diet for longer to get all the fat off they gained from eating so much.

Slow gains = leaner gains.

slow gains = leaner gains and = mentaly success!

I think it would kill me to get sloppy

[thetinyguy]

I am going to eat everything in sight this winter, I plan to hit some numbers with my deadlift and squat. Also looking to really improve my military press and decline bench press. Over the past few days i've filled out a ton but i seem to be dropping more fat. I'm perfectly contempt with this though! Strength is up too

[thetinyguy]

I also might end up leaner and bigger after this "bulk" as well. My metabolism has been picking up like crazy, i can't seem to get enough food in!

[thetinyguy]

Lastly, i am in love with training 2x a week INTENSELY. I plan to have a back off week every 6 weeks though pretty much a small deload week then hit it hard again.

[jiggamanbill]

I also might end up leaner and bigger after this "bulk" as well. My metabolism has been picking up like crazy, i can't seem to get enough food in!

great problem to have!

[John Smeton]

I think a lot of people are doing this now. Several years ago people were dirty bulking and adding tons of size, but having to diet for longer to get all the fat off they gained from eating so much. Its hard to get it off and takes a lot more out of a person during a contest prep or hard cutting peroid

Slow gains = leaner gains.

yup this seems to be the normal now. I used to do it the old way, not anymore-I like staying lean as it feels much better.

slow gains = leaner gains and = mentaly success!

I think it would kill me to get sloppy

I think a person can do it more as a beginner and in their twenties, I would call it sloppy just "normal" body fat.

I am going to eat everything in sight this winter, I plan to hit some numbers with my deadlift and squat. Also looking to really improve my military press and decline bench press. Over the past few days i've filled out a ton but i seem to be dropping more fat. I'm perfectly contempt with this though! Strength is up too

its common for this to happen up to a month after coming off a reduced calorie intake and dropping weight /bodyfat. Keep up the intense work, it has paid off for you

[thetinyguy]

Today was the last straw, i went to train chest and my shoulder started bothering me from the get go even with light weights. Trained tri's light but decided i am taking a straight week off. I am showing a lot of signs of over-training for the first time and from review of my log book it's been 12+ weeks since i have had one off to let my connective tissue heal. I have made great strength gains and i believe this week off i will grow and be ready to kill it again. I also have had the over training symptom of wanting to sleep a lot longer, i usually can wake up easily off of 7-8 hours but lately i have been sleeping up to 12+ hours not feeling refreshed. I also have been eating TONS OF FOOD too so i haven't been "under-eating" My body is achey as well, I've really been pushing hard these past few weeks and made some great progress but it's time to take that step back, take a breath and get going again. My legs seem to be the only thing not giving me trouble but that's understandable since they can take all the abuse. No knee problems at all either. My last leg session i did the hack squat machine doing from just at the half point to 3/4 up keeping tension on the quads the entire time and hit a huge PR of 3 plates per side for 50 pain ravaging reps. They have been twitchy the past days now haha

Anyways this week off i am going to continue eating a good amount and try to gain a pound or two taking advantage of this "supercompensation" period for my body.

[thetinyguy]

yup this seems to be the normal now. I used to do it the old way, not anymore-I like staying lean as it feels much better.



I think a person can do it more as a beginner and in their twenties, I would call it sloppy just "normal" body fat.



its common for this to happen up to a month after coming off a reduced calorie intake and dropping weight /bodyfat. Keep up the intense work, it has paid off for you

Definitely because i did notice my muscles "pop" out more specifically my chest. Thanks man i'm pushing hard, hopefully after this week off i'll be back on track.

[jiggamanbill]

Today was the last straw, i went to train chest and my shoulder started bothering me from the get go even with light weights. Trained tri's light but decided i am taking a straight week off. I am showing a lot of signs of over-training for the first time and from review of my log book it's been 12+ weeks since i have had one off to let my connective tissue heal. I have made great strength gains and i believe this week off i will grow and be ready to kill it again. I also have had the over training symptom of wanting to sleep a lot longer, i usually can wake up easily off of 7-8 hours but lately i have been sleeping up to 12+ hours not feeling refreshed. I also have been eating TONS OF FOOD too so i haven't been "under-eating" My body is achey as well, I've really been pushing hard these past few weeks and made some great progress but it's time to take that step back, take a breath and get going again. My legs seem to be the only thing not giving me trouble but that's understandable since they can take all the abuse. No knee problems at all either. My last leg session i did the hack squat machine doing from just at the half point to 3/4 up keeping tension on the quads the entire time and hit a huge PR of 3 plates per side for 50 pain ravaging reps. They have been twitchy the past days now haha

Anyways this week off i am going to continue eating a good amount and try to gain a pound or two taking advantage of this "supercompensation" period for my body.

sorry to hear about the pain...but good to know you are listening to your body

[thetinyguy]

sorry to hear about the pain...but good to know you are listening to your body

Yeah, if it persists after a week off i'm going to go have it checked out and see a sports physician. The thing is it's always been nagging but not too bad. I feel like after i started overhead pressing again it flared up.

[thetinyguy]

So today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.

Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.

With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.

Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs

I'm keeping my goals within reach and once i achieve them they will change accordingly

[Bulkypinoy61]

So today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.

Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.

With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.

Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs

I'm keeping my goals within reach and once i achieve them they will change accordingly

Yeahh buddyyy

Get those goals done!!

[jiggamanbill]

Yeah, if it persists after a week off i'm going to go have it checked out and see a sports physician. The thing is it's always been nagging but not too bad. I feel like after i started overhead pressing again it flared up.

I think we all have those certain lifts that tweak our muscles / tendons and cause us pain.... sucks!