SWOLE is in Season! STRONG | MASSIVE | DENSE --> PRIME!

The Solution said:
Im in pittsburgh right now brother. Where you at???
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Couple miles outside. I live about 25 min from where that show is this weekend. Gotta put a new roof on my garage though so I'm pretty much hosed all day Saturday or i'd say lets get a burger ha... If you do get a chance though, burgatory is awesome.
 
booneman77 said:
Couple miles outside. I live about 25 min from where that show is this weekend. Gotta put a new roof on my garage though so I'm pretty much hosed all day Saturday or i'd say lets get a burger ha... If you do get a chance though, burgatory is awesome.
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Nah... IHOP FTW! dont have one in erie :)

Going to handles for ice cream today!
 
The Solution said:
Nah... IHOP FTW! dont have one in erie :)

Going to handles for ice cream today!
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Ha i didnt realize there were no IHOP's in erie... I just assumed they were everywhere. Where's handles? never heard of it
 
The Solution said:
West Mifflin, best ice cream you will have in Pitt
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Might have to try that next time I'm in Pittsburgh. I always like going to church works brewery.

My number 1 bulk food is hot Italian sausage. I can eat a couple pounds a day. Another good tip is alway be prepared. Especially when bulking try and keep some good food or snack around all the time. Hate not have anything healthy when the cravings start.
 
How you get big? On seasonal pumpkin stuff:

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rule #2 which in my opinion is Time and obsession. Going back to #1 and comparing yourself to another you have to consider the time table to build your potential. Say person X who you admire may have an extra three years of training under their belt compared to yourself, so instead of trying to mimic that individuals actions, why not set small goals to try and build your strength up to match that individual over time. If X benchs 275 pounds and you bench 135 aim to build 45-50 pounds per year and then when you put in consistent work for 36 months come back and see if you can accomplish what that individual has done! The famous quote I like to add in here is “Rome was not built overnight” which also applies to our bodies. Muscle takes a very long time to build especially if you are 100% Natural and past your noob gains from starting weight training. It may take up to a year to add a good 5-10 pounds of Lean Body mass to your frame given your diet, training, supplementation and previous training experience. Remember “Patience is a virtue” those who continue to put in their effort and work will reap the benefits in the end.
 
NADDANME said:
Might have to try that next time I'm in Pittsburgh. I always like going to church works brewery.

My number 1 bulk food is hot Italian sausage. I can eat a couple pounds a day. Another good tip is alway be prepared. Especially when bulking try and keep some good food or snack around all the time. Hate not have anything healthy when the cravings start.
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Nuff said:

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Simple rule to live by:
Eat for the size you want to be not the size you are.
 
NADDANME said:
Simple rule to live by:
Eat for the size you want to be not the size you are.
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WORD! Damn good advice. Succinct and to the point.
 
The Solution said:
How you get big? On seasonal pumpkin stuff: Invalid Link Removed rule #2 which in my opinion is Time and obsession. Going back to #1 and comparing yourself to another you have to consider the time table to build your potential. Say person X who you admire may have an extra three years of training under their belt compared to yourself, so instead of trying to mimic that individuals actions, why not set small goals to try and build your strength up to match that individual over time. If X benchs 275 pounds and you bench 135 aim to build 45-50 pounds per year and then when you put in consistent work for 36 months come back and see if you can accomplish what that individual has done! The famous quote I like to add in here is "Rome was not built overnight" which also applies to our bodies. Muscle takes a very long time to build especially if you are 100% Natural and past your noob gains from starting weight training. It may take up to a year to add a good 5-10 pounds of Lean Body mass to your frame given your diet, training, supplementation and previous training experience. Remember "Patience is a virtue" those who continue to put in their effort and work will reap the benefits in the end.
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What is that cookie stuff? Looks awesome...

The Solution said:
Nuff said: Invalid Link Removed
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And dammmmnnnn. That looks well worth a trip
 
rule #3 which is not comparing yourself to another, and becoming obsessed, but it is finding a passion and balance in life. Those who are obsessed to obtain goals may sometimes cut back other things in their life that mean significance. Marc Lobliner told me this perfect when I was growing up and in my first contest prep for the stage “Balance and Moderation are Key”. If you cannot find the balance between yourself, your family, your friends, and your social life you are going to start having second thoughts and drawing yourself away from reality. Your family and friends are opportunities you cannot pass up, the gym, the food, the weights will always be there, but those who start to get “obsessed” may start to dictate their gym time ahead of family and many other influential factors in their life. This is where the balance has to come in, finding what is important and making time for other opportunities in life. If you are not 2-3 weeks out from a bodybuilding show you should consider your options and passion towards what you are doing and make a wiser decision. Some individuals start to get narrow minded when pursing a goal and start to factor out important things in their life. Make the right decision and move on with your life, don’t try to get so critical over your diet, training, and supplementation. The key phrase “KISS” aka Keep it Simple Stupid comes into play here!
 
I think the best bulking tip is plan your meals in advance. If your trying to get that many calories on the go you'll make poor food choices. Then you'll end up adding more fat then muscle.
 
NADDANME said:
I think the best bulking tip is plan your meals in advance. If your trying to get that many calories on the go you'll make poor food choices. Then you'll end up adding more fat then muscle.
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Thats what i do

Cook 1lb of beef 2 lbs of chicken every 3 or so days to keep it fresh

6 cups of rice, about 6 potatoes and 3 sweet potatoes.

Gives me food for a few days and i can use them in stirfrys, baking recipes etc... Makes life very easy.
 
Rule 4 as we continue to move on in this article is your overall pride. Lets consider the phrase “Checking your ego at the door”. Again we bring back the example of pursing someone else who is stronger than ourselves but we resemble the same body type and weight. Don’t try to push that 275 on bench and break your body in half and do a half rep. Don’t try to imitate the 315 he is squatting and go down about 3 inches and perform a quarter squat while placing more stress on your knees than you need to try and swallow your pride. Instead you should lower the weight, complete the entire range of motion, and reap the benefit of stimulating the muscle to the fullest degree. In the end it comes down to doing the right motion, doing the full execution of the rep, and doing what you feel works your muscle the best. Some individuals will get great results off minor isolation exercises while some will have to pound out complex exercises to make their best gains. Take note of your training and diet and know what suits your body through trial and error to make your best gains.
 
My favorite and simplest bulking tip is just to do and eat more things you enjoy. When you bulk you can be a bit more liberal in your food choices as well as exercises. Rest when you need to, eat things you miss when you're cutting, try some exercises or weights you don't normally use. Just make sure it's all in moderation.
 
If you want to bulk you need to change thing up. You also need to know your limits. Lift big and work hard but don't over train. You should be able to hit the weights harder when bulking if your getting enough food and rest.
 
Rule 5 to accomplish your goals comprises of not being lazy. Pursuing a dream or setting small goals is not easy. Sometimes we fall off the wagon and have bad days in our pursuit but we always have to keep our eye on the prize. Nothing in life is ever easy, nor is it supposed to be that is why we are consistently trying to become a better person in and out of the gym. If we can add 20-25 pounds to our bench in a few months we accomplished a goal. If we sit around and pout when we reach a plateau we are not going to make strides towards accomplishing our goal of striving for that 275 bench. When an individual reaches a stall in their lifting consider other factors such as rest, nutrition, and overall volume/frequency that may be holding you back from your true potential. Some individuals on the other hand may not be doing enough to suit their goal, try adding some extra volume towards a certain body part to bring it up. For example if one has a lagging chest try utilizing power movements earlier in the week with less reps and heavier weight. Then come later in the week (say Friday after your power workout Monday) aim for hypertrophy with less rest and higher reps to stimulate both Type I (from power movements) and Type II Muscle Fibers (from hypertrophy or higher reps). Seeing if this helps give you a spurt of growth to continue to overcome your training plateau and continue towards your goal!
 
Number 6, which is a major factor on most individuals I do see in the gym, is high anger or stress levels which are counter productive. When an individual gets stressed or angry bad things can happen in the gym. I saw an individual when I was in college almost snap his finger off because he got upset when he started to fail on a dumbbell fly exercise. He was slowly bringing down the dumbbells in the negative portion and could not get them back up and proceeded to drop the weight and he yelled a few curse words because he was frustrated. While he dropped the weight out of his hands (instead of placing the weights down) he got his finger caught between a dumbbell on the ground and the weight he dropped and ended up twisting the top of his finger almost off the bone. Blood started to shoot everywhere and it made a very graphic scene.
 
[video=youtube;FEMiheP5EAw]http://www.youtube.com/watch?v=FEMiheP5EAw[/video]​
 
Meal prep tip: Using MCT/ Cocnut oil/ Olive oil can be a very simple and light on volume way of adding those extra calories into your diet. Personally I love to eat but for those who just "can't" eat enough, try adding more healthy fats into your diet as theyre high in calories for the volume of food you actually eat.
 
Another tip packing on calories and gaining mass is also a systematic thing...dont try it for a month and say it doesnt work your body has to get used to the increased intake
 
whats always worked best for me...EAT MORE WHOLE FOODS! When bulking there is no off limits food as long as its the real deal.

steak and eggs!
Walking Tacos
grilled corn
sweet tater anythings!
more steak and eggs!
HAMBURGERS!! (careful with the bun though-gotta get some homemade stuff if you know what I mean) with ham and egg!
Cheesy chicken and brown rice.
SUSHI!!! SUSHI SUSHI SUSHI!
Brussels sprouts with meat balls bei tomatensauce <<<a staple for any good Bavarian boys out there.

If its meat, green, or sweet taters and rice-its fair game!
 
The Solution said:
waking Taco's
Never heard of those!
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it was mean to be WALKING tacos-i might have skipped the "L" cause im on my phone

you are missing out.

do this-

Take your meat of choice (ground beef, steak, chicken, fish, pork, what have you) and prepare to you taste.
place your lettuce, tomatoes, cheese, meat, and favorite hot sauce into a zip lock back and shake the hell out of it.
its a walking taco! a great body builder meal on the go!

If you need to add some extra carbs, baked SCOOPS tortilla chips go very nicely with it and if you feel like cheating a little bit or have a few calories and macros to share- skip the zip lock and throw all the above into a fritos bag and enjoy!

the end result is the same-a full tummy and happy muscles!
 
lol i understand-but try it in a tupperware if you cant get past the thought of eating out of a ziplock.

to each his own though ;)
 
I rarely ever use tupperware, just when i am at work and have very long shifts, usually eat most of my food at home later in the day, so not really ever having to pack much is nice :)
 
One meal prep tip I can give is to cook and divide up all portions on a Sunday night. It'll save you a lot of time during the week.
 
The Solution said:
I rarely ever use tupperware, just when i am at work and have very long shifts, usually eat most of my food at home later in the day, so not really ever having to pack much is nice :)
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You know you eat alot when your coworkers refer to you as the "garbage disposal" and bring you their leftovers/that last cookie/brownie/piece of pie/something that no one wants to eat. (there seriously is a phenomenon with the women I work with not eating the last anything... I always have to finish it off. Like its bad luck or something lol.)

:D
 
Another tip is to use smaller Tupperware/ziplock. Bowls. 1) it'll save room 2) unless you are bulking it will limit your food portions more.
 
MANotaur said:
you lucky dog!
I get to hungry during the day to not get something!
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Meal frequency is not more important than overall macro consumption and caloric amount needed in the 24 hour period, remember that :) meal timing and giving the body what it wants around your workout is optimal.
you train your body to eat, its like a form of classical conditioning, when gherlin is use to being fed it will be hungry, the same principle applies for those who eat 6x a day or those who eat 3x a day
Think when you were younger and ate a school lunch, after school, and ate a ton before bed...

We all adapt.
 
DJBeanPole said:
You know you eat alot when your coworkers refer to you as the "garbage disposal" and bring you their leftovers/that last cookie/brownie/piece of pie/something that no one wants to eat. (there seriously is a phenomenon with the women I work with not eating the last anything... I always have to finish it off. Like its bad luck or something lol.) :D
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Haha I am definitely that guy. Me and my buddies finish everything off. Sometimes that is not a good thing. Lol. Well a lot of the time.
 
DJBeanPole said:
You know you eat alot when your coworkers refer to you as the "garbage disposal" and bring you their leftovers/that last cookie/brownie/piece of pie/something that no one wants to eat. (there seriously is a phenomenon with the women I work with not eating the last anything... I always have to finish it off. Like its bad luck or something lol.)

:D
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Raises hand..
Guilty here too

whenever i go out to eat which is very very rare

the seconds and thirds come my way, no such thing as take home bags or box's :)
 
I found these recipes on a website a few years back. They have become a staple in my bulking seasons.

Flaming Chicken
Ingredients:

8 oz chicken breast
Franks sauce
2 tsp cayenne pepper
2 tsp crushed, dried jalapeno peppers
1 tbsp Cajun rub
1½ cups of frozen green beans
5 oz red potatoes
Directions:

1. Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 - 10 hours (the longer, the juicier it will be)
2. This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 ½ minutes

3. While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle

4. Take the potatoes out, put the green beans in for 2 - 3 minutes

5. Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers
 
This sounds gross but it's pretty good.
Peanut Butter Oats and cottage cheese

1 C. Oats
1 C. Cottage Cheese
1 Tbsp Natural PB

1. Mix 1 Cup Old Fashioned Oats, 1 Cup Fat Free Cottage Cheese, and 1 Tablespoon of Natural Peanut Butter w/ small amount water.
2.Microwave until the cottage cheese starts to bubble up to bowl lid and remove.
3. Stir together the mixture until the cottage cheese is nice and stringy on your spoon.
4) add dash if cinnamon
 
dkgreene88 said:
This sounds gross but it's pretty good.
Peanut Butter Oats and cottage cheese

1 C. Oats
1 C. Cottage Cheese
1 Tbsp Natural PB

1. Mix 1 Cup Old Fashioned Oats, 1 Cup Fat Free Cottage Cheese, and 1 Tablespoon of Natural Peanut Butter w/ small amount water.
2.Microwave until the cottage cheese starts to bubble up to bowl lid and remove.
3. Stir together the mixture until the cottage cheese is nice and stringy on your spoon.
4) add dash if cinnamon
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Have your cake and eat it too

Oxy Elite Chocolate Cake:

[video=youtube;rP1u8eajvSo]http://www.youtube.com/watch?v=rP1u8eajvSo[/video]
 
Biggest Bulking tip for the working man with fridge access: Dont feel bad for taking up half of the shelf. Keep signature bags and and embrace the odd stares when hogging the microwave for 5-6 mins before everything is set out. Also elbow room isn't as important as making sure your meal is laid out to your liking. Meal prep takes time and enjoying whats been prepared is more important than scarfing it down to appease your coworkers lol
 
Simple and Effective.

[video=youtube;3yKbvDjwEnA]http://www.youtube.com/watch?v=3yKbvDjwEnA[/video]

You can add so many things for calories

Trail Mix
Granola
Peanut Butter
oil's
Ice Cream
Fresh Fruit like banana's
Cereal
Honey
Pretzels
Poptarts
Cookies

etc.. and could really rack up the calories, this would be a very good post-workout meal that is not heavy and goes down easy with a lot of calories.

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DJBeanPole said:
You know you eat alot when your coworkers refer to you as the "garbage disposal" and bring you their leftovers/that last cookie/brownie/piece of pie/something that no one wants to eat. (there seriously is a phenomenon with the women I work with not eating the last anything... I always have to finish it off. Like its bad luck or something lol.)

:D
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My boss, a couple guys from work and I used to go to this place that had big breakfasts all day long. The waitress got to know our names because we went there a few times a week. Of course, she didn't call me by name, just "Tapeworm". That was back when 4k cal/ day was just maintenance for me --- very active lifestyle and metabolism.
 
lukehayd said:
My boss, a couple guys from work and I used to go to this place that had big breakfasts all day long. The waitress got to know our names because we went there a few times a week. Of course, she didn't call me by name, just "Tapeworm". That was back when 4k cal/ day was just maintenance for me --- very active lifestyle and metabolism.
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Breakfast is my favorite meal of the day. Besides pizza. Unless its pizza for breakfast and then its pretty much orgasm city.
 
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