1 Guided Live Release. You may even be able to gain strength on your cut. No but the guy is an expert because he lifted for one year. Didn't miss a day. It's nice to see an older guy with a similar story. The sets and reps will vary depending on which muscle you're working on because each muscle reacts differently. Those two points are conceded, yes. That's a brief summary of why a lot of bodybuilders inject insulin after working out btw. That said, the following has changed in terms of volume since my macros changed a few times as I gained weight but the meals are more or less the same so I'll go into what my current bulking diet is like: 1 thick cut of turkey or ham (whatever I had in the fridge, really), 2 slice of whole wheat bread with almond butter. Didn't you also release an app for it, what happened to that? Reddit is a growing family of millions of diverse people sharing the things they care about most. I'd put whole fruit in the smoothie and maybe oats if you have a good blender. Great job, but I’m 5’9” too and I can’t figure out how you guys can reach anything under 160lb. The 2, 3, 4 refers to the major lifts. 13 Comments . The best part is, anyone can do it themselves with hard work and dedication. I dirty bulked while gaining little muscle. Weekdays turned into bland and boring yet tightly scheduled around the gym and didn't have much time to do much of anything. After 6 months nSuns brought B+D+S from 550lbs to 750lbs. I remember wanting to never return after that first leg-day. Nah, i guess this was a mistake not to shave before posting the after pic. Then I super-setted my triceps with 20 lateral raises @ 15 lbs. While struggling with depression in his mid-thirties, Matt Ellengold's weight climbed to 240 pounds. Those are basically my starting numbers on the DL. I'll be posting updates and progress pics of my fitness journey, every two weeks, here – until my final weigh-in 90-days time. For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. [–]elbeezy 3 points4 points5 points 3 years ago (2 children). What i don't understand is, vegetables and a lot of healthy foods have very very low amounts of calories, so how can you possibly eat enough of that in order to get the calories to bulk/gain weight? Hahaha thanks man! [–]Mikey67Tang[S] 4 points5 points6 points 3 years ago (0 children), Thanks man! These are specifically built to maximize progression and there's been a lot of thought that went into the lifts listed in each one so know there's a reason behind every exercise. It's been a long time coming, but here is my natural 6 month transformation! Amazing ! After that I started tracking my macronutrient intake and eventually started intermittent fasting (leangains). I am banned! About half of the studies reported that insulin increased muscle protein synthesis, while the other half reported that insulin had no effect. I don't mind it and just keep it buzzed. I'm 5' 9" and think genetically, my body did a nice job at distributing the body fat around. Also, not including carbs in your post-workout meal is a mistake. Yeah, sorry I couldn't have been more help here. [–]rckbrn 0 points1 point2 points 3 years ago (5 children), The source I gave below provides charts from an actual study since you'll probably have to pay to see the details of the full study elsewhere, just ignore the text and scroll down to the insulin response charts for different meals. CBD bulk reddit was developed, to at Impressions … Thanks so much! Last updated December 4, 2019 # 5 Most visited site in US (on Alexa) 0 M+ Average monthly active users. Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I was always hovered around 145 lbs for YEARS so this is a new alien feeling for me and I'm just starting to get unhappy with the jiggly-wiggly going on. Down to 115 pounds at a height of 6', Nate focused on the long term process, dialed in his eating plan and lean bulk, and made amazing changes to his physique. ... That's why I recently decided to share my own transformation-something that took me way out of my comfort zone. I'm currently on my way there, as well. I've learned a lot this time around and will build from it. If you want to improve your dating life, you NEED to know how to talk to girls. In those graphs, they show that carbs+protein gives a larger insulin response compared with carbs alone, but I don't see them testing also only protein. How Guardians of the Galaxy star Chris Pratt lost 60 pounds in six months. I would like to say, "Yes" because I was training to hit one rep and not so much hypertrophy. After a few months, he bumped up his training to four times per week. These are necessary for building muscle in an efficient way. My starting lifting numbers were very similar. Don't ego-lift unless on a day when you've planned to test your 1RM. Kind of something to strive for I guess, [–]rwbombc 0 points1 point2 points 3 years ago (3 children). Thanks man - and thanks for sharing the info! Therefore, the third conclusion of the review was: Supraphysiological doses (levels that the body cannot produce itself) of insulin stimulate muscle protein synthesis. This includes eating and lifting. Consistency is key. Lifting something 5 times won't be enough to build muscle unless you've never lifted anything that heavy before. I was clueless pretty much tossing weight around just to get a feel for everything 1 week in. I find many others saying what you are saying without citing sources, and I have not yet found the studies backing up the claim. I don't work on the weekends so the times when I ate would vary. I struggled with this early on too and just kept hearing it like it was a secret code or something lol. [–]BoboBublz 1 point2 points3 points 3 years ago (2 children). It's so much more than just "going to the gym" but you learn so much and meet new people. Those talking about "macros" are asking about the grams of Protein, Carbs and Fats I eat each day. EDIT: Pic from a few weeks back, not so hairy, Bonus chest/shoulders/arms with hotel-lighting. Please contact the moderators of this subreddit if you have any questions or concerns. [–]laststance 1 point2 points3 points 3 years ago (4 children). My booty-building … of creatine. The dope thing is, although you might be embarrassed with what you're working with, everyone in the gym is there for the same thing. 5'11". I was in a time crunch and the surplus probably lead towards a bit more body fat than I should have on this diet but, hey, my goal wasn't to look a certain way vs. hitting the lifts I was after. [–]MattGhaz 4 points5 points6 points 3 years ago (2 children). Take a good, honest look at your diet and macros. [–]FlyingPasta 0 points1 point2 points 3 years ago (2 children). [–]Mikey67Tang[S] 8 points9 points10 points 3 years ago (3 children). I went from 202 pounds to 165 pounds of lean muscle mass. I used to play some PS4, do some side-work, etc. [–]Heisman1481 0 points1 point2 points 3 years ago* (1 child). SLEEP! For the final 2 months I modified the 5/3/1 program to include a second 5/3/1 (heavy) chest day. Began serious training last July, 5 month transformation. [–][deleted] 0 points1 point2 points 3 years ago (4 children). Because of my one particular bench press goal that still wasn't hit, I modified the program around that goal. [–]fmemate 0 points1 point2 points 3 years ago (0 children), Shaving will help make you look more defined, [–]TMoney67 0 points1 point2 points 3 years ago (2 children), [–]TMoney67 0 points1 point2 points 3 years ago (0 children), [–][deleted] 0 points1 point2 points 3 years ago (1 child), Awesome bulk man. Best piece of advice would be to become friends with a strong and knowledgeable person there who can help you out. My impressions are that having protein available in your body post-workout is important for the protein synthesis, so a whey shake is a good thing. I was in full nooby-gainz mode and it felt awesome! [–]lIlIIIlll -1 points0 points1 point 3 years ago (1 child). I soon found I needed the extra calories to recover and grow. It may not be an absolute requirement for most people, but it doesn't hurt. Then again, maybe the emphasis on my form was also better, maybe I ate more complete and those things would have yielded the same result at the end of the day without the added heavy bench day. Honestly this has been a habit from the beginning but dont know why - i guess just feeling the weight and torturing myself lol. Doesn't have to be from clean foods? Currently train 5x a week, chest/back, Legs, off Arms/shoulders, off, repeat. Nobody is going to complain about a hairy chest unless you're modelling for H&M. [–]vinodragon 0 points1 point2 points 3 years ago (0 children), [–]KaptainKlein 1 point2 points3 points 3 years ago (1 child). A lean bulk is simply a small caloric surplus to minimize fat gain. The thing that took the longest was waiting in between heavy sets for the compound lifts. [–][deleted] 12 points13 points14 points 3 years ago (4 children). Man, we are so similar. I don't think programs are meant to be modified since there's a lot that goes into each one. I was religious about the post workout which is 2-scoops of whey protein and another 5g. CBD bulk reddit within 6 months: I would NEVER have believed that! Feel free to modify these to only 3-5 sets. [–]Mikey67Tang[S] 5 points6 points7 points 3 years ago (1 child), Definitely - I guess when I started I figured the hair got in the way of seeing the definition in the chest I didn't have LOL Now I'm just goin' for that wolverine chest haha, [–]Reddit_Shadowban_Why 3 points4 points5 points 3 years ago (0 children), [–][deleted] 42 points43 points44 points 3 years ago (13 children), [–]Mikey67Tang[S] 16 points17 points18 points 3 years ago (10 children). Small Reddit Accounts in Bulk || 1000+ Post karma || 9 month old || 6$ I started from 0... where the only "healthy" thing I ever did was run track back in high school. This was perhaps my biggest lesson and will be something I'll try to avoid at all costs. 6 month transformation w/ Testosterone. Turns out that would have been the best thing to do LOL It was all for tracking purposes since the hair would hid the progress. It might be worth noting I didn't start off with any particular goals in mind. In fact, this essential 6 month calisthenics workout plan for beginners has been used successfully by thousands of people. I ran /u/Metallicadpa PPL Program for 6 months straight and stuck to it pretty hardcore. Start Reaching Your Goals Today! I just finished my first mini bulk (6 weeks) and i am on to 3 weeks mini cut now. I can already feel I'm using muscles that haven't been used in months/ years/ possibly ever, and it feels massively satisfying. I've always been this hairy and did shave for my "before" pic. [–][deleted] 17 points18 points19 points 3 years ago (1 child). You're right, calories are calories. All four groups received insulin as well, but all four at a different dose from very low to very high. Height: 6' 3" Weight: 74kg Body fat: ~ 10%-15% Goals; Muscle: Bulk Upper Body and Core twofold. Have you calculated your macros yet? I did a bit more accessory work than the program prescribed but it typically would take about an hour and a half in total. No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, 1st Year Transformation 144 -> 179 lbs | non-stop lean bulk. The regulars probably thought I was going to hurt myself. Oh, if your dinner is that close to your workout then you should be fine. Do you have any links to these studies? [–][deleted] 7 points8 points9 points 3 years ago (19 children). Props to you my friend. A lot of studies didn’t just inject insulin, but also injected high doses of amino acids (the building blocks of protein and muscle). This was definitely the best/centered pic of the dozen or so I took last night, cropped as well. I mean it sounds wrong, but at the end of the day, aren't calories just calories, regardless of the source? You mentioned that you added a 2nd heavy bench day near the end. "Clean foods" is a slippery slope in my opinion. [–][deleted] 1 point2 points3 points 3 years ago (0 children). [–]smallof2piecesPowerlifting 57 points58 points59 points 3 years ago (6 children), [–]Mikey67Tang[S] 9 points10 points11 points 3 years ago (5 children), lol jesus I knew I should have shaved haha, [–]BrokenLink100 1 point2 points3 points 3 years ago (4 children). Surround yourself with like-minded people and people who are bigger and stronger than you. Thanks for this! Sorry, I originally had this in the title but it got zapped by the mods. This is hard to answer because I have nothing to compare it to. To a degree, this spike results in other processes slowing down such as the digestion of protein or the burning of fat. [–]Mikey67Tang[S] 18 points19 points20 points 3 years ago (0 children). If you're eating protein after your workout but no carbs, you might not have enough insulin in your bloodstream to fully allow the protein to get into the muscle cells and repair damage. With a full body split we have 12 growth opportunities (3 per week) over same period and an upper/lower split, 8 (2 per week). Chest:35.5" - Current:39". [–]smallof2piecesPowerlifting 2 points3 points4 points 3 years ago (1 child), Well then I guess you already had high T. You a beast, yo. As long as you're not doing crazy shit and insane caloric deficits, you should be able to retain almost all of your muscle, especially since you have until March. Just thankful the bathroom mirror was decently clean haha At present, there is no evidence to support the claim that post-workout carbs in any ratio are needed for protein synthesis. [–]A-LX 1 point2 points3 points 3 years ago (2 children). Here is what my plan looks like at 2100 calories per day: 6 ounces of grain each day, at least 3 ounces of which are whole grain; 2.5 cups of vegetables per day. [–]pulpfrictionns 1 point2 points3 points 3 years ago (8 children), I'll be completely honest I've been working out for a week and I have no clue Wtf I'm doing, I don't think I truly understood a single line of this..... Womp Womp, [–]Mikey67Tang[S] 1 point2 points3 points 3 years ago (7 children), Hey man, youll get there. Thanks so much! Sarcasm aside, nice gainz, [–]FlyingPasta 2 points3 points4 points 3 years ago (0 children), Why even lift if you're not also gonna be a lardass on the side, I just don't get some people, [–]wildmans 4 points5 points6 points 3 years ago (2 children), [–]Yankee_Fever 4 points5 points6 points 3 years ago (0 children), [–]Mikey67Tang[S] 3 points4 points5 points 3 years ago (0 children), Went with the Google pixel after they took my Note7 away, [–][deleted] 25 points26 points27 points 3 years ago (32 children), Is 35 pounds in a year really a lean bulk? [–]teknos1s 2 points3 points4 points 3 years ago (3 children). For the next 4 months, I ran /u/nSuns 5/3/1 program after reading a comment on reddit from someone that was able to increase their bench press to 225 in a relatively short period of time. Got down to 145lbs a couple times but never really put on the muscle during the bulk. Moronic Monday - Your weekly stupid questions thread, Daily Simple Questions Thread - December 20, 2020, Daily Simple Questions Thread - December 19, 2020. I do the same thing. Seriously, I'm the same age as you and you just motivated the hell out of me. They HAVE to change as you gain or lose weight. I'm taking on a body transformation to lose the flab and bulk-up, four/six/eight-pack and big arms in tow. Honestly I find that people exaggerated the amount of strength and especially muscle that they loose on a cut. [–]bcaceBodybuilding 0 points1 point2 points 3 years ago (0 children), [–]A-LX 0 points1 point2 points 3 years ago (4 children). Potatoes, Chicken breast, oats, honey, whey protein, cottage cheese. How to tell when you should stop Recomping? Because we want to make it affordable for you to get the best butt and legs possible, you will receive the entire system at a huge discount today, with a 100% Money Back Guarantee! Genetically, my dad is bald and I had lost most of the hair on my head except for the classic 'horse-shoe' when I was in my early 20s. So all up, 8 months work for me. Remember you grow outside of the gym! Though I feel that it is a stupid one. There is no reason to consume carbs post workout unless it is to refill glycogen for the next workout. Great summary! I was so pumped watching that bench video. I took the photo on the left in April 2017. The day of the after pic I had already been letting the hair grow from a few weeks prior (been a while since I took progress pics) - I was out of town, no clippers and fresh from the gym so I took a pic and used it. Apparently hair follicles are triggered by testosterone to start growing, and different follicles have different sensitivities. She then goes on to share her tips on mewing. [–]Yankee_Fever 0 points1 point2 points 3 years ago (1 child), No reason to squat that slow. Its obvious why those accessories were chosen. 7. I'll typically shave on occasion but it definitely grew out a few months before my 'current' pic was taken during a business trip (away from clippers) over this past weekend. Your missing out on a lot of explosiveness by passing on your stretch reflex out of the hole. Instead, aim to consume around 6 meals a day that pack in plenty of calories. (only one study cited in this blog post so it may be mostly yet unexplored territory), [–][deleted] 0 points1 point2 points 3 years ago (8 children). [–][deleted] 1 point2 points3 points 3 years ago (2 children). So I just pick a macro count that I am currently on. I'm curious. Here is how a 6-month bulk phase would look: Figure 13. I also feel the need to augment nSuns with 1 extra weekly hard chest day. Haha. If you ever have questions, hit me up or post to r/Fitness, [–]pulpfrictionns 1 point2 points3 points 3 years ago (6 children), Honestly I've just been going to the gym every day focusing on a different part of the body, I might just more to 4 day thing I read about, and thanks man I've been trying to do research but it's hard to fit stuff into my schedule which is why I never worked out in the first place, [–]Mikey67Tang[S] 1 point2 points3 points 3 years ago (5 children). [–][deleted] 22 points23 points24 points 3 years ago (5 children). [–]ej00262 7 points8 points9 points 3 years ago (11 children), [–]Mikey67Tang[S] 17 points18 points19 points 3 years ago (10 children). I would love to hear from people who heard that it’s essential to eat carbohydrates after resistance-training ASAP because the insulin release is crucial for optimising the growth response in this ”anabolic window”. The reasoning that thus any increase in insulin will also positively impact muscle protein synthesis is the "bro science". Do a full body program. [–]laststance 0 points1 point2 points 3 years ago (1 child). So I read an interesting article about this recently and it has a lot to do with testosterone. [–]Jaxity 0 points1 point2 points 3 years ago (0 children), [–]Cirandi 0 points1 point2 points 3 years ago (0 children), I fucking love Lenny and Larry's complete cookies, LPT: vitaminshoppe.com sometimes will have buy-one-get-one 1/2 off on boxes of 12, [–][deleted] 0 points1 point2 points 3 years ago (5 children). It's going to take longer to cut 20 pounds of fat than to cut 10 pounds of fat. Simply put, the return on investment that Oskar’s plan yielded far exceeded that of any workout I had previously used. Six months is enough time to really pack on muscle and gain strength while losing fat. Food wise I eat the same meals every day. The story behind what most people call an "impossible muscle building transformation". https://www.libertariannews.org/2015/04/15/doctors-who-fill-your-head-with-lies-and-deception/. So the extra insulin from adding carbs may not be useful for muscle protein synthesis, over what the insulin from protein alone already does (this is my own hypothesis based on what I've read here so far). Full of energy. Can you explain the carbs in the post-workout meal? [–]Jaxity 0 points1 point2 points 3 years ago (2 children). [–][deleted] 0 points1 point2 points 3 years ago (6 children). The "whys" that helped me early on for why macros were important were: Fats help shuttle nutrients to where they're needed, Sleep is when all the most efficient magic happens due to the hormones released. Did you perhaps lose weight too fast meaning lost fat and muscle? You're new, like I was, and these compound movements will get you strong and building in muscle in no-time. 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On eating at maintenance and introduce cardio a few times a week, chest/back legs... Are our top 10 hacks to aid your lean bulk: Figure 13 up his training hit... Plate bench, 3, 4 plate deadlift just feeling the weight that I started to look if 's.