Ask a Fitness Model

[thekunk07]

at your bf level, i wouldn't bulk.

Originally Posted by wiscogooner

I'm almost wondering if I should try a bulk for a short time so I can gain more muscle mass, and then cut back down. I've heard it's easier to take off body fat once you have more muscle mass.

I guess I'd love to keep the size I'm at long-term, and at 20% BF I wonder if I bulk if I'll gain too much size to even cut down from. I'd hate to have to get rid of all the clothes I bought since coming down from >200 lbs

 

[wiscogooner]

Originally Posted by thekunk07

at your bf level, i wouldn't bulk.

Ketogenic it is.

 

[thekunk07]

good luck, dude.

it's a *****, but i have 4 abs now as opposed to none and cheekbones.

 

[wiscogooner]

yeah I did atkins about 5 years ago, for about 4 months. It sucked at first but your body gets used to it. and a CKD seems much more healthy than the no-carb atkins that seems never-ending.

 

[thekunk07]

there's always the vdiet, but it's brutal

 

[wiscogooner]

what kinds of stuff do you go for a morning snack? I need like 34g of fat per meal, and am finding that sort of hard to come by

 

[thekunk07]

this is what my day has been looking like overall:

8am-5 eggs w/2 turkey sausage, 1 slice havarti cheese and 1/4 cup red bell pepper

10:30am-metabolic drive shake

1pm-6 oz steak with spinach salad w/vinegar

3:45-4pm-metabolic drive shake

6:30pm-handful of almonds and salmon steak w/1/2 cup brocolli (6oz)

8pm-6-8 oz of steak or chicken, 1 small clementine and 1cup brocolli

10pm-metabolic drive with 6 oz water, 6 oz milk, 1 cup mixed berries and 1/4 cup banana (post training)

12am-bedtime-i scoop of whey/cassein blend with 5 oz water

 

[Noir.]

Originally Posted by wiscogooner

So BCAAs in pre and PWO shakes?

Can you recommend a good brand? I've never taken them before. I like Optimum Nutrition's whey, I think they have a BCAA powder

I'm not a huge fan of ON stuff, but that's a personal bias. I had some researchers test the protein and compare it to some of the other stuff we sold & a guy who made his own - results were less than spectacular for ON. It's only 1 test of course and that doesn't say much, but I know the guys who did it and I trust them. I'd imagine their bcaa's are fine.

I use amino-armor by a company called js-nitro. i know a few of the guys there and really like them (and really most of their line has impressed me). I've heard very good things about Xtreme ICE I think it's called? I forget the exact name but it's powdered and supposed to taste alright. I generally prefer powders if I can stomach them.

I did BCAAs pre and post workout because I wasn't taking in carbs and was in a pretty big caloric deficit. The goal was to prevent as much muscle wasting as I could - I guess it helped? Idk I still got noticeably smaller.

Originally Posted by thekunk07

50 or less. 0 is pretty much impossible IMO in general, but especially in how heavy i'm lifting:

Residual carbs aren't a huge deal as long as it stays low. 0 is virtually impossible like you said. Veggies hardly count though as they're all fiber.

Originally Posted by thekunk07

thanks. i'll look it up. i say flat, everyone else is saying lean.

lemme know if you have a link; just searched t-nation to no avail

I'd be interested too.

Originally Posted by thekunk07

yeah, i was taking rabbit ***** before upping the veggies. now, all ios good

Metamucil

Originally Posted by thekunk07

haha. i've been bulking for 8 years. have been as haevy as 280 with pharma-assistance but have tapered down to 235-240 over the years. i am not in a "cutting" phase per se, simply tring to lower bf and fit in my fruity clothes better. would be nice to see the abs again. would like to get to roughly 218 and stay there. any lower given my frame and i would look sickly.

have always been strong; my best bench/squat/dead total is 1680

How tall are you? 220 is still a pretty stout weight, especially if you have some definition and are under 6'. Nice total, too. I've never been particularly strong

Originally Posted by wiscogooner

I'm almost wondering if I should try a bulk for a short time so I can gain more muscle mass, and then cut back down. I've heard it's easier to take off body fat once you have more muscle mass.

I guess I'd love to keep the size I'm at long-term, and at 20% BF I wonder if I bulk if I'll gain too much size to even cut down from. I'd hate to have to get rid of all the clothes I bought since coming down from >200 lbs

If you're at 20% I'd agree to go ahead and lean up some. 10-12 range and then perhaps go on a reasonably clean bulk. You'll need some muscle mass to fill yourself back out and stretch the skin if that's an issue. note though, that after you've already been heavy it's easier to get fat again - surgery afaik is the only way to remove fat cells. By this I mean they've already been created and all you have to do is "fill them back up" so to speak. Shouldn't be a huge deal as long as you're careful and committed

Originally Posted by Deluks917

I deadlifted 300x5 yesterday, can I start giving out bad advice advice and talking down to people?

But seriously I'm pretty happy, it took about 10 weeks to get there (from like 135 x 5). Is this good progress?

Here are my other lifts: all 3x 5

Squat: 125 - 245
Overhead: 75 - 116.25
Bench: 115 - 165

I feel like its going well but I've gotten the impression that others have done much better. IDK.

Who is giving out bad advice and talking down to people? All things considered I feel this has been a reasonably informative and friendly thread.

It's hard to tell without a base weight, though, as to whether they're good lifts. i.e. Probably not if you're 200 lbs, but better if you're 120, etc. Realistically though, as long as you're using what you would consider heavy weight I don't see an issue as long as you're progressing. I'm not and will never be as strong as kunk or some of the other guys I train with. Just do the best you can with the hand you're dealt. I don't think I'll ever get a 315 bench or a 225 military press unless I train specifically for it - I just don't happen to mind that much. As long as you're enjoying it and getting healthier in the process, it's no big deal. It's a journey.

Originally Posted by wiscogooner

yeah I did atkins about 5 years ago, for about 4 months. It sucked at first but your body gets used to it. and a CKD seems much more healthy than the no-carb atkins that seems never-ending.

keto's okay. atkins sucks because they say eat whatever just NOT carbs. Keto at least gives you a list of healthy foods.

Originally Posted by thekunk07

there's always the vdiet, but it's brutal

Never liked or even really understood this diet. I've never been heavy enough to need a real jump start though, so I probably shouldn't have commented. Also I'm pretty sure it's only recommended for people in a trained state already, and not someone just starting out?

Originally Posted by wiscogooner

what kinds of stuff do you go for a morning snack? I need like 34g of fat per meal, and am finding that sort of hard to come by

avacados. almonds are easy too. oh, and avacados.

 

[thekunk07]

i am 6'2. can pm you pics for reference since everyone here is tired of seeing them.


How tall are you? 220 is still a pretty stout weight, especially if you have some definition and are under 6'. Nice total, too. I've never been particularly strong

 

[James Bond]

Originally Posted by thekunk07

thanks. i'll look it up. i say flat, everyone else is saying lean.

lemme know if you have a link; just searched t-nation to no avail


5g of glutamine
5g of creatine,
15g of glycerin/glycerol

four to five times a day (morning, two to three hours pre-workout, 30 minutes pre-workout, during the workout) for maximum results.

http://www.t-nation.com/article/body...sformation&cr=

 

[thekunk07]

thanks. i already do the glut and creatine, just have to add the glycerol.

 

[wiscogooner]

Originally Posted by Noir.

avacados. almonds are easy too. oh, and avacados.

Love almonds and walnuts (which are lower in carbs and higher in fats than almonds) are great too.

Avocados I dig, but carbs are too high to make them a staple. I'm sort of looking for day-in/day-out foods to eat.

 

[danilo]

Found this on the web... you know everything on the web is TRUE

Question: What is the Best Nut? Answer: While many nuts contain healthful qualities, the walnut may be the most healthy. Walnuts contain high levels of omega-3 ***** acids that help your brain and skin age well. Walnuts also have high levels of antioxidants. In addition walnuts contain l-arginine. This amino acid helps the body produce nitric oxide, which is essential for healthy veins and arteries. Walnuts may also help to erase some of the damage of a high fat meal if you eat a handful as dessert.

 

[Noir.]

crap i wrote something up & hit the back button on my mouse by accident & lost it. quick summary of what i typed: l-arginine needs stupid doses to have NO effect. I've seen studies between 7&14g with no noticeable difference. AAKG tends to work, but the evidence is antecdotal and I haven't honestly done the necessary research. nothing wrong with high fat if it's good fats and within reason. walnuts, after all, will be high in fat. don't forget you need omega 6s as well - take your flax seed like good little boys and girls

though people tend to get 6s more easily than 3s. And 9s all day long.

 

[why]

You guys make it so difficult...

Just eat 6 cans of tuna per day and do some moderate cardio (maybe a 5K) for 3 days, lift one day, eat half a box of pasta on top of your tuna or whatever protein you're eating on the day you lift, and repeat.