I’ve been training for about 9 months now with maybe 4 weeks off (scattered throughout the time, holidays etc). I started at a measly 81 kg (178 pounds) and managed to bulk up to a total of 95kg (209 pounds).
Out of the 9 months I started bulking around October and ended a few weeks ago so I’m pretty happy with my progress but I have by no means reached my goal (about 220 and <10% body fat).
My plan is to cut now for the summer and most likely start a creatine cycle throughout june, july and august then start bulking up again for 6-8 months in September.
So far i’ve tried not to count calories too much and aim to control my protein and carb intake.
For ex. the fast few days have been like this:
Mon: (heavy weights)
Tue: (circuit training)
Wed: (heavy weights)
181 g protein
My workouts are based around 2 heavy legs work outs per week that stem from a 3 work out cycle based on Heavy compound lifting, rest-pause isolation and high volume post fatigue stuff.
A heavy tri/bis session and a heavy chest/back session.
(4-8 sets of 3-5)
Also I do 2 lactacte inducing sessions (circuit training) followed by 30 min steady state cardio… finally i’ll do one aclatic session (sprints).
In my week i’ll have 2 days rest…
At the moment I’m weighing at 93kg so I’ve lost 2 kg in about 3 weeks.
My question, if anyone can please help, is carb/calorie related.
I’m trying to limit my carbs and maintain a high (and healthy) protein intake ( recommended was between 1.4 and 1.8 g per kg resulting in 130-180g) so as to prevent to the max. my muscle mass my only worry is the calorie number that I’m getting…
My BMR (body metabolizing rate is estimated around the 3500 kcal and people suggest cutting by a max of 20% to avoid “hoarding” however I find it hard to eat that much and yet keeping the carb number quite low… plus i don’t feel “that” hungry on 2000kcal. Is there any danger of this happening?
Any ideas? suggestions? I’d be incredibly grateful to hear from any of you.
Also I’d like to extend my thanks to all the talented and ingenius writers AND posters on this site. I have spent hours reading and learing from a lot of you and my gains would not have happened without this.
I pity the fools that still dont go to the gym because they “dont want to get big, just lean and toned”. lol.
for f*"?'s sake. Won’t someone just post it around the world?
And no… protein shakes don’t just give you muscle if you drink them…
Happy (belated) easter…