Bulking while active with sports activites????

[Azure]

The squat and deadlift should be major components of any bulking phase and they work a lot of the same muscles. Impossible to do a proper split and still lift every single day if you do it properly.

To even suggest that is extremely dumb.

[BACKCHECK!!!]

Originally Posted by Azure

The squat and deadlift should be major components of any bulking phase and they work a lot of the same muscles. Impossible to do a proper split and still lift every single day if you do it properly.

To even suggest that is extremely dumb.

Do you even lift?

[Azure]

Originally Posted by BACKCHECK!!!

Do you even lift?

I have been lifting for years.

Anyone with half a brain knows that if you want to bulk you need to do big compound lifts that target multiple muscle groups at once. The deadlift and squat are perfect with this. Mark Rippitoe is a very successful trainer and his program, Starting Strength is based around the deadlift and squat.

Yes there are many other important aspects of a successful weight lifting program, but I have always maintained that if you build around the deadlift and squat, everything else will fall into place.

[BACKCHECK!!!]

Originally Posted by Azure

I have been lifting for years.

Anyone with half a brain knows that if you want to bulk you need to do big compound lifts that target multiple muscle groups at once. The deadlift and squat are perfect with this. Mark Rippitoe is a very successful trainer and his program, Starting Strength is based around the deadlift and squat.

Yes there are many other important aspects of a successful weight lifting program, but I have always maintained that if you build around the deadlift and squat, everything else will fall into place.

Sorry, that was a joke, it's an Internet meme. Thought it fit into the theme of the thread.

[Goodlad]

Originally Posted by BACKCHECK!!!

Sorry, that was a joke, it's an Internet meme. Thought it fit into the theme of the thread.

It's the fitness world's equivalence to CP's "Do you even watch hockey?!"

[likwid888]

Find out what your maintenance calories are (there are many calculators out there for this) and eat well above this. You will need to eat an excess of 3500 calories a week to gain 1 lb of mass. Lift as heavy as you can with a low amount of reps (10-6), but make sure you don't over-train. Stick to compound lifts to build your core and speed up the process, especially at your weight. No need to do cardio for a strict bulk up unless you are adding calories to make up for what you burn.

There's an old saying for people who want to bulk up:
"Why run when you can jog, why jog when you can walk, why walk when you can sit, why sit when you can lay down".

[BACKCHECK!!!]

nm can't post img from my phone

[hkstylez]

Originally Posted by Northendzone

if you really want to bulk up, then i'd say chicken on the way and old dutch are your friends.....

out of curiosity why do you want to bulk up?

Reason why I am trying to bulk up is:

1) tired of people calling me a toothpick/ twig.
2) just want to be athletically fit for when I play any kind of sport
3) for obvious reasons.. the ladies.. hehe

I've been working out for just over 2 years now. I started off at 135 and soon gained 20 pounds within 2 months of working out. But since than I haven't gained as much as I had hoped too gain. I've only gained about 5lbs since I started to seriously bulk up again.

My goal is too reach 180lbs by the end of this year which was actually one of my new years resolutions..haha. It may or may not happen at all.

[BACKCHECK!!!]

But yeah, everybody here is on the same page.

You can still play hockey while you bulk up, but you can't let hockey get in the way of your lifting, and you have to eat like a f***ing bear.

[vektor]

Originally Posted by hkstylez

Reason why I am trying to bulk up is:

1) tired of people calling me a toothpick/ twig.
2) just want to be athletically fit for when I play any kind of sport
3) for obvious reasons.. the ladies.. hehe

I've been working out for just over 2 years now. I started off at 135 and soon gained 20 pounds within 2 months of working out. But since than I haven't gained as much as I had hoped too gain. I've only gained about 5lbs since I started to seriously bulk up again.

My goal is too reach 180lbs by the end of this year which was actually one of my new years resolutions..haha. It may or may not happen at all.

there's no rush, my genuine advice from going through nearly the exact same emotions and experiences is to lift athletically, eat healthy and not so much focus on a weight goal. I wish I never put on the weight for several reasons, I put on about 50 pounds of bulk in 2 years then lost all of it and regret going gung-ho at it neglecting diet and purely going for mass.

It's better to train thinking about health and overall fitness, if you can get a clean cut and healthy look getting the ladies is no problem. That's just my advice I would have given to myself 6 years ago and you are in the exact same mindset. Your body will respond so much better if you focus on range of motion and core fitness/health, lifting huge weights can be extremely fun but it comes with a ton of negatives. Sidenote: when I was jacked I was the anti-poon, now that I'm 170 and healthy I have to beat women off with a stick, they aren't necessarily after the alpha male size once they get past 19-20 years old. If you can carry yourself with confidence it's so much better than spending every waking moment focusing on food (I used to drink a 4l milk a day) because the confidence you gain is superficial.

I'm not even saying powerlifting and building mass is inherently wrong, but if you are doing it for the wrong reasons (like I did) then it is counterproductive

[hkstylez]

Also the one problem I have which I'm sure most people have is having to be committed to eating healthy each and every day and to eat every 2-3 hours. I need to start hanging around people who do that so that I can do the same.

Maybe I should call up Iginla or Gary Roberts and have them train me.. ahha.

[likwid888]

Originally Posted by hkstylez

Also the one problem I have which I'm sure most people have is having to be committed to eating healthy each and every day and to eat every 2-3 hours. I need to start hanging around people who do that so that I can do the same.

Maybe I should call up Iginla or Gary Roberts and have them train me.. ahha.

One thing I do is bake a crap load of chicken breasts (buy the case from Costco) every sunday. I cut the chicken up into cubes and stick it in a big glass tupperwear container in my fridge. Also, buy a big rice cooker and cook a giant batch of brown rice for the week as well.

Doing this makes it extremely easy to get in good, healthy meals at any time with no excuses. Just microwave it and you're good to go. I have this twice a day and usually something different like steak for supper.

[Azure]

It has to become a lifestyle change. Sure, you won't always eat that many calories, but eating clean has to be an acquired habit if you're used to junk food/fast food. If you have a successful bulking phase, and then go right back to crappy eating habits, chances are you will lose some of the muscle you gained.

[NBC]

Originally Posted by likwid888

One thing I do is bake a crap load of chicken breasts (buy the case from Costco) every sunday. I cut the chicken up into cubes and stick it in a big glass tupperwear container in my fridge. Also, buy a big rice cooker and cook a giant batch of brown rice for the week as well.

I realize that this is terribly off topic but my understanding is that you should not be keeping cooked rice around, even if it is properly stored in the fridge, for longer than 48 hours. This is due to the presence of Bacillus cereus.

http://www.foodsafety.gov/poisoning/...eus/index.html

[BACKCHECK!!!]

Originally Posted by NBC

I realize that this is terribly off topic but my understanding is that you should not be keeping cooked rice around, even if it is properly stored in the fridge, for longer than 48 hours. This is due to the presence of Bacillus cereus.

Cooked rice will make you sick?

Oh come on, b cereus.

[NBC]

Well played sir.

[trew]

Originally Posted by hkstylez

Also the one problem I have which I'm sure most people have is having to be committed to eating healthy each and every day and to eat every 2-3 hours. I need to start hanging around people who do that so that I can do the same.

Maybe I should call up Iginla or Gary Roberts and have them train me.. ahha.

Check out Lyle' McDonald's article on meal frequency. I think it is a pretty good write up on the topic:

http://www.bodyrecomposition.com/mus...ass-gains.html

Here's probably the most relevant section of the article (the rest goes into research and backing for these conclusions):

... eating too frequently (less than every three hours) has no real benefit, and could possibly be detrimental due to the muscle becoming insensitive to the impact of amino acids. It’s interesting to note the preliminary report above which found increased LBM gains with three versus six meals per day. Perhaps by spacing the meals further apart, greater stimulation of protein synthesis occurred when protein was eaten.
For the remainder of this chapter, I’ll take three hours to represent the minimum amount of time that should pass between meals. Eating more frequently is unlikely to be beneficial and may very well have a negative effect.


How long does a meal maintain the body in an anabolic state?


Having looked at the possibility that eating too frequently might actually be detrimental (or at least not particularly beneficial) given how long a typical meal takes to digest, I want to look at how long a given meal might possibly maintain an anabolic state.


Mentioned above, considering the relatively slow rate of protein and other nutrient digestion, it appears that even a moderate sized meal maintains an anabolic state for at least five to six hours (8). Individual whole food meals are still releasing nutrients into the bloodstream at the 5-hour mark (7). Very slowly digesting proteins such as casein may still be releasing AAs into the bloodstream seven to eight hours after ingestion (22). Considering this research, we might set a conservative limit of five hours as the absolute longest time that should pass between eating some source of dietary protein during waking hours.

So, according to Lyle, if you eat anything of substance, you can wait 5 hours between meals. If you eat something that contains a lot of casein (whole milk products), you probably will be able to wait 8 hours. (It's no wonder that Mark Rippetoe's single line of diet advice for mass gainers is "drink a gallon of milk every day").

I should also mention that Lyle's article is debating a program for "optimal" mass gaining. People gain decent mass on all sorts of different diets. (Check out leangains.com for the other end of the extreme: lean massing while doing 16 hour fasts... essentially skipping 1 meal a day and eating big during an 8 hour window).

At the end of the day, you can gain mass pretty much with any type of diet as long as you get adequate calories and nutrients (especially proteins/aminos). If you become a social hermit because of your workout/diet, you are doing something wrong.

[The Fonz]

Originally Posted by Azure

It will literally kill you, but if done properly and accompanied by a proper diet, you will gain a lot of mass.

[trew]

I also have found that learning the detailed nutritional breakdown of food is probably the most important factor in having any degree of predictable success in making changes in body composition. Most people don't get to their goals because they either have no idea about what they are eating, or grossly miscalculate it.

"Don't worry, Just eat clean" is not a good answer either, because "eating clean" will often mean eating too little if you are trying to bulk. It's hard to choke down 3000 kcal eating nothing but chicken breast, broccoli, and yams. (Conversely it is really easy to over eat drinking soda and eating fries). If you know what goes into food you can figure out a way to eat a decent portion of all of the foods you like and avoid the high calorie/fat/carb foods that you don't really care for.

I am a big advocate of internet applications like myfitnesspal.com. There is a bit of a learning curve, but once you get the hang of it and get your regular foods in, you can track your calories and nutrients with 10 minutes of effort per day. Even if you don't want to count calories in the long run, spending 1-2 months tracking your daily food and looking up nutrition will change what and how you eat.

[TheSutterDynasty]

If you think eating more helps you gain muscle, you are an idiot.