Results 1 to 14 of 14
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 10-01-18, 9:53 pm (EDT) #1

    Trying to bulk. Questions on dieting and training

    October 1, 2018, 9:53 pm

    My name is Tim i am 25 weighing at about 153 pounds. I am trying to bulk and trying to loom for others and professional advice. 

     

    1. I do upper and lower body splits. Does anyone else use these splits and find them effective. 

    2. How much protein can i consume at my body weight per day at 153 pounds. I am an ectomorph and have to consume alot of calories. I usually eat between 3300 and 3500 calories a day and my protein usually goes in 200 to 210 grams. Should i try to lower it. My carbs ususlly take up about 50 to 55 percent of my calories st 400 to 450 grams. So my fats and protein are 20 to 25 percent of my intake. Should i keep the percentage amount of my protein higher than my fats or does it matter. I do get my fats from healthy sources.

    3. How to progressive overload and how frequently do i do it and what exercises should i focus on overloading the most. 

    4. I need more ideas on what to eat. Healthy wise i eat the same thing all the time i need something different. I workout in the morning what would be a good pre workout breakfast. Any other ideas for in between meals other than a shake whole grain toast with peanut butter and a bannanna or greek yogurt. 

     

    Any answers will be greatly appreciated.

  • Posted On: 10-02-18, 1:04 am (EDT) #2

    Trying to bulk. Questions on dieting and training

    October 2, 2018, 1:04 am
    Posted by: Tmcclone9119

    My name is Tim i am 25 weighing at about 153 pounds. I am trying to bulk and trying to loom for others and professional advice. 

     

    1. I do upper and lower body splits. Does anyone else use these splits and find them effective. 

    2. How much protein can i consume at my body weight per day at 153 pounds. I am an ectomorph and have to consume alot of calories. I usually eat between 3300 and 3500 calories a day and my protein usually goes in 200 to 210 grams. Should i try to lower it. My carbs ususlly take up about 50 to 55 percent of my calories st 400 to 450 grams. So my fats and protein are 20 to 25 percent of my intake. Should i keep the percentage amount of my protein higher than my fats or does it matter. I do get my fats from healthy sources.

    3. How to progressive overload and how frequently do i do it and what exercises should i focus on overloading the most. 

    4. I need more ideas on what to eat. Healthy wise i eat the same thing all the time i need something different. I workout in the morning what would be a good pre workout breakfast. Any other ideas for in between meals other than a shake whole grain toast with peanut butter and a bannanna or greek yogurt. 

     

    Any answers will be greatly appreciated.

    @tmcclone9119

     

    1. I'm doing full body at the moment, so a little more frequency than an upper / lower split. I've never really tried an upper / lower split, but I will probably try one at some point! I think they can definitely be effective, because you're still getting relatively good frequency for training each body part throughout the week.

     

    2. Your protein is fine as it is, no need to lower it or raise it really. It's generally going to be high when you're cutting or bulking (high when cutting to help maintain muscle mass, and high when bulking simply because you need so many calories).

     

    3. Check out this article for everything you need to know about progressive overload: https://muscularstrength.com/article/Progressive-Overload-How-To-Keep-Making-Those-GAINS

     

    4. Nuts make a great snack in-between meals! Maybe some fruit could be another option, some wholegrain crackers or rice cakes. All good snacks. You can take a look at this list for more ideas on other foods to add into your diet, because I'm not sure what you're eating right now haha. https://muscularstrength.com/article/healthy-shopping-list-for-life

     

    Hope that helps Tim!

  • Posted On: 10-02-18, 2:42 pm (EDT) #3

    Trying to bulk. Questions on dieting and training

    October 2, 2018, 2:42 pm

    Thanks scott i was at the gym today on a later post i am going to post my workout i did and the meals i ate today and my total calories and i just wanted your opinion of it.

  • Posted On: 10-02-18, 10:48 pm (EDT) #4

    Trying to bulk. Questions on dieting and training

    October 2, 2018, 10:48 pm
    Posted by: Tmcclone9119

    Thanks scott i was at the gym today on a later post i am going to post my workout i did and the meals i ate today and my total calories and i just wanted your opinion of it.

    @tmcclone9119 OK man! And you're welcome!

  • Posted On: 10-03-18, 11:23 am (EDT) #5

    Trying to bulk. Questions on dieting and training

    October 3, 2018, 11:23 am

    Upper body workout oct 2nd 2018

     

    Incline barbell bench press 4x8 with 90 to 120 second bresk

    1st sets 135 with 8 reps

    2nd set 135 with 6 reps

    3rd set 135 with 5 reps

    4th set lowered the weight with 8 reps

     

    Seated cable row with cheat and recover 90 to 120 second break

     

    1st set 8 cheat reps at 140 followed 8 recover reps at 100

     

    2nd set 8 cheat reps at 140 followed by 8 recover reps at 100 pounds had to take a 10 second break after 5 reps then completed the rest.

     

    3rd set 8 cheat reps at 140 followed by 8 recover reps at 100 had to take anothet 15 second break after completing only 3 to 4 reps then completing the rest.

     

    Incline dumbell press with 40 pound dumbells 60 to 90 second break

     

    1st sets 12 reps with 40 pounds

     

    The next 2 sets i i only was able to do 7 to 8 reps but took a small break before cometing my set.

     

    Tbar row machine with close grip for 4 sets of 10 reps with 45 pounds and a 35 pounds. 90 second break

     

    1set i did all all 10 reps. The 2nd and 3rd set i did i took a break in after 7 to 8 reps due to fatigue before completing the sets. My final set i dropped the weight 10 pounds to finish my set.

     

    Last exerciss tricep push down with the v bar with 60 to 90 second break

     

    1st set to 10 reps

    2nd set to10 reps

    3rd set to 10 reps but lowered the weight to complete up to 12 reps

    4th set 12 reps with a lower weight.

     

    Let me know if you see any flaws in my workout. I do another upper body tomorrow that i will post on here.

     

     

     

     

     

     

     Also by the end of most of my workouts i feel exhausted and sluggish for some reason. I take a small pre workout breakfast usually 2 slices whole grain bread table spoon of peanut butter half protein shake 8 ounce orange juice 1 bannana my workouts last about an hour. Is there anything to change.

  • Posted On: 10-05-18, 12:28 am (EDT) #6

    Trying to bulk. Questions on dieting and training

    October 5, 2018, 12:28 am
    Posted by: Tmcclone9119

    Upper body workout oct 2nd 2018

     

    Incline barbell bench press 4x8 with 90 to 120 second bresk

    1st sets 135 with 8 reps

    2nd set 135 with 6 reps

    3rd set 135 with 5 reps

    4th set lowered the weight with 8 reps

     

    Seated cable row with cheat and recover 90 to 120 second break

     

    1st set 8 cheat reps at 140 followed 8 recover reps at 100

     

    2nd set 8 cheat reps at 140 followed by 8 recover reps at 100 pounds had to take a 10 second break after 5 reps then completed the rest.

     

    3rd set 8 cheat reps at 140 followed by 8 recover reps at 100 had to take anothet 15 second break after completing only 3 to 4 reps then completing the rest.

     

    Incline dumbell press with 40 pound dumbells 60 to 90 second break

     

    1st sets 12 reps with 40 pounds

     

    The next 2 sets i i only was able to do 7 to 8 reps but took a small break before cometing my set.

     

    Tbar row machine with close grip for 4 sets of 10 reps with 45 pounds and a 35 pounds. 90 second break

     

    1set i did all all 10 reps. The 2nd and 3rd set i did i took a break in after 7 to 8 reps due to fatigue before completing the sets. My final set i dropped the weight 10 pounds to finish my set.

     

    Last exerciss tricep push down with the v bar with 60 to 90 second break

     

    1st set to 10 reps

    2nd set to10 reps

    3rd set to 10 reps but lowered the weight to complete up to 12 reps

    4th set 12 reps with a lower weight.

     

    Let me know if you see any flaws in my workout. I do another upper body tomorrow that i will post on here.

     

     

     

     

     

     

     Also by the end of most of my workouts i feel exhausted and sluggish for some reason. I take a small pre workout breakfast usually 2 slices whole grain bread table spoon of peanut butter half protein shake 8 ounce orange juice 1 bannana my workouts last about an hour. Is there anything to change.

    @tmcclone9119 Your workout looks pretty good!

     

    One thing is your recover sets - when you're doing recover sets, the idea is that you pick a weight that is challenging, but one where you can still knock out all of your reps in a row. If you can only get to 4 reps before having to take a break with your recover reps, it's too heavy. You should be aiming to get all 8-10 reps done without taking a break.

     

    Similarly with your bench press sets, I would either lower the weight so you always get 6-8 reps per set, or pyramid down your weights - so start at 135lbs for 8 reps, then increase the weight to maybe 140lbs or 145lbs and aim for 6 reps, and continue like that. It's good you're pushing yourself though!

     

    Are you doing this workout twice a week? Or at least doing upper body twice a week? If you're doing tricep isolation work, what about bicep isolation?

     

    And for exhaustion.. are you drinking enough during your workout? You will get fatigued as you go through your workout though, that's totally normal.

  • Posted On: 10-06-18, 4:29 pm (EDT) #7

    Trying to bulk. Questions on dieting and training

    October 6, 2018, 4:29 pm

    Todays workout 10/6/18

     

    Barbell flat bench (heavy)

     

    165 for 4 sets of 6 reps

    I did a 5th set for only 5 reps i could not squeeze a 6th rep in. Before i did 165 a set of 160 for 5 reps but that was a part of my warm up sets about 2 minutes in between sets.

     

     

    Over head press for 4 sets of 8 reps with two 10s and 1/2 on each side 90 to 120 seconds in between reps

     

    1st set i did all 8 reps with proper form

    2nd set i did 7 reps with proper form with a cheat rep at the end

    3rd set i could only squeeze in 5 reps with proper form took a 20 second break then got 2 more reps in then lowered the weight and put a 10 a 5 and 1/2 on each side i got 7 good reps with only a half rep on the last one for one final set

     

    Close grip bench press for 4 sets with 100 pounds on the bar for 10 reps. 60 seconds between each set

     

    To finish everything off wide grip body weight dips. Since i worked my chest shoulders and triceps i thought trying to burn out of chest dips might have been a good idea for 4 sets. Do you think close grip tricep dips been a better choice for todays workout.

     

    1st set only up to 10 reps 60 second break

    2nd set up to 8 reps 60 second break

    3rd set up to 6 reps 2 minute break

    4th set 8 reps

     

    It was the best i could do.

    To answer your question i do upper body 3 times a week and yes i do bicep isolation exercises. Let me know what your thoughts are.

     

    One thing about progressive overload. Lets take military press for example if i were to do solid clean 8 reps for 4 sets would you recommend bumping up the weight then. Should i workout with that weight until i i could do that many reps. Are 8 reps good for the military press.

  • Posted On: 10-06-18, 11:12 pm (EDT) #8

    Trying to bulk. Questions on dieting and training

    October 6, 2018, 11:12 pm

    I also like to ask if i come up with a routine should i do the same exercises for the same amount of reps and sets for my 3 upper body exercises for a certain number of weeks and another thing is there sny good healthy cereal for me to eat as a snack or before bed or pre workout you recommend

  • Posted On: 10-07-18, 11:21 pm (EDT) #9

    Trying to bulk. Questions on dieting and training

    October 7, 2018, 11:21 pm
    Posted by: Tmcclone9119

    Todays workout 10/6/18

     

    Barbell flat bench (heavy)

     

    165 for 4 sets of 6 reps

    I did a 5th set for only 5 reps i could not squeeze a 6th rep in. Before i did 165 a set of 160 for 5 reps but that was a part of my warm up sets about 2 minutes in between sets.

     

     

    Over head press for 4 sets of 8 reps with two 10s and 1/2 on each side 90 to 120 seconds in between reps

     

    1st set i did all 8 reps with proper form

    2nd set i did 7 reps with proper form with a cheat rep at the end

    3rd set i could only squeeze in 5 reps with proper form took a 20 second break then got 2 more reps in then lowered the weight and put a 10 a 5 and 1/2 on each side i got 7 good reps with only a half rep on the last one for one final set

     

    Close grip bench press for 4 sets with 100 pounds on the bar for 10 reps. 60 seconds between each set

     

    To finish everything off wide grip body weight dips. Since i worked my chest shoulders and triceps i thought trying to burn out of chest dips might have been a good idea for 4 sets. Do you think close grip tricep dips been a better choice for todays workout.

     

    1st set only up to 10 reps 60 second break

    2nd set up to 8 reps 60 second break

    3rd set up to 6 reps 2 minute break

    4th set 8 reps

     

    It was the best i could do.

    To answer your question i do upper body 3 times a week and yes i do bicep isolation exercises. Let me know what your thoughts are.

     

    One thing about progressive overload. Lets take military press for example if i were to do solid clean 8 reps for 4 sets would you recommend bumping up the weight then. Should i workout with that weight until i i could do that many reps. Are 8 reps good for the military press.

    @tmcclone9119 Another solid workout man! The dips you choose would be based on what you want to work on the most - chest or triceps, so that's really up to you.

     

    If you're doing upper body 3 times per week, that's great, lots of frequency so I understand the lower volume. What about lower body? Are you doing that 3 times a week as well?

     

    Yes, your idea of progressive overload is right. If you can do 4 sets of 8 with a given weight, then increase it for the next workout. Or, try to get to at least 2-3 sets of 10, and then you can increase the weight to maybe hit 8 reps for a few sets.

     

    A similar plan would be OK for your third upper body day, if you're hitting moslty compound movements. Maybe a dumbbell bench press with a power bomb and a dumbbell shoulder press (don't forget your back as well, you want to do as much, or more, pulling as you do pushing).

     

    Cereal is OK.. I would maybe have it on occassion. If anything oats would be your best option, which could also be good for pre-workout. And before bed, I like to stick to more high protein/fat options, minimizing carbs.

  • Posted On: 10-09-18, 7:52 pm (EDT) #10

    Trying to bulk. Questions on dieting and training

    October 9, 2018, 7:52 pm

    10/8/18 workout

     

    Incline bench 125 pounds 4 sets of 8 reps with one more set of 8 reps at 130 pounds. Would it be a good idea to increase the weight on this exercise 90 second break between sets

     

     

    Pull ups probably my weakest exercise tried to do 4 sets of 6 to 8 reps

     

    1st set 7 reps 60 second break

    2nd set 5 reps 60 second bresk

    3rd set 3 reps 120 second break

    4thset. 4 reps

     

    Any advice to be proficient in pull ups greatly appreciated and when to do them in my workouts and how frequently

     

    Incline chest press 4x10 reps

     

    1set 10 reps 60 pounds. Too light so i bumped up the weight.

    2nd set 10 reps 70 pound

    3rd set did 6 reps then took a 10 second break then finished the set

    4th set dropped it to 60 pounds then cometed 10 reps 60 second break

     

    When trying to overload correctly on an exercise was it smart for me to drop the weight or should i have taken a longer break then kept the weight right there to get my body adjusted to The heaviet weight

     

    Skull crushers first ever with the ez curl bar with a 10 and a 5 on both sides with 11 reps on each set with 60 second break if i am not mistaken i believe this exercise targets the long head of the tricep

     

    Tricep push down with rope 4 sets of 12 reps

     

     

    Let me know what u think.

     

     

     

     

  • Posted On: 10-10-18, 9:29 am (EDT) #11

    Trying to bulk. Questions on dieting and training

    October 10, 2018, 9:29 am

    I do have some other questions.

     

    1. When it comes to bulking correctly how many pounds per week should i gain . i follow an app called mynetdiary where my caloris plus has me eating 3,380 calories to gain roughly .77 lbs per week usually i eat a little more than that. Usually 50 to 53 percent of them are carbs. 23 to 25 percent are fats and 20 to 23cpercent are protein would i say my ratios are correct.

     

    2. Even though i workout hard in the gym and may eat the right amount of macronutrients and calories could it be possible to just put on belly fat and than muscle. What food out there could help me bhrn fat but also put on muscle.

     

    3. Is eating too much fruit bad due to all the sugar thats in it. I always eat about 3 bannannas and grapes a day and orange juice and or green tea. With all that sugar coulf that kill my gains.

  • Posted On: 10-11-18, 9:52 am (EDT) #12

    Trying to bulk. Questions on dieting and training

    October 11, 2018, 9:52 am

    10/10/18 workout

     

    Dumbell bench press with 60 pound dumbells trying to do 8 to 10 reps with 75 to 90 seconds in between sets

     

    1st did 10 reps

    2nd 8 reps

    3rd 8 reps

    4th 6 reps took a small break did a few more

     

    Dumbell shoulder press with 35 pounds each hand 60 to 75 second break

     

    1st set. Did 10 reps

    2nd set did 10 reps

    3rd set did 10 reps

    4th set did 8 reps took a little bit on a longer break

    5th set did 10 reps

     

    Would it be a good idea to increase to 40 pounds now

     

     

    Barbell bent over row for 5 sets of 8 reps with 145

     

    1st did 8 reps

     

    2nd set did 8 reps

     

    3rd set did barely made it to 8 reps

     

    4th set barely made it 8 reps

     

    5th set did 7 reps

     

    Should i stick to this weight to workout at.

     

    Tbar row machine close gripped with a 45 pounds a 25 pound and a half on.

     

    1st set did 10 reps

     

    2nd set did 10 reps

     

    3rd set did 8 reps took a break then busted out 2 more reps then i removed the half weight

     

    4th set did 7 to 8 reps then i did 2 to 3 reps

     

     

    Barbell curls 4 sets of 8 reps with a 5 and a half on each side.

     

    I did 4 sets of 8 reps with a 60 to 75 second break

     

     

    Than i did a close grip ez bar curl for 8 to 12 reps

    I was tired and fatigued by this part of the work out and i gave out on that exercise on 1 set because not cause my biceps were not fatigued enough just cause i was overall tired. My workout time was 70 minutes. Is that the point where i should leave the gym i just wanted to give enough volume to my biceps. Should i just limit my workout to 45 minutes only i just want to give my muscles enougj volume. Is it ok to stay cin the gym for over an hour. Btw i am pretty skinny so my body is classified as an ectomorph.

    Sorry for so many questions.

     

     

     

     

     

     

     

  • Posted On: 10-11-18, 2:38 pm (EDT) #13

    Trying to bulk. Questions on dieting and training

    October 11, 2018, 2:38 pm

    Another thing id like to add to this is my biceps are the most lagging muscle i have how can i get good gains in that area should i do a set of barbell curls at the end of all my workouts or is that too much. Also id like to add in going on a vacation to my hometown for about 5 to 6 dayd so im going 7 to 8 days without training will this hurt my progress in the gym will i be weaker.

  • Posted On: 10-13-18, 12:56 am (EDT) #14

    Trying to bulk. Questions on dieting and training

    October 13, 2018, 12:56 am
    Posted by: Tmcclone9119

    I do have some other questions.

     

    1. When it comes to bulking correctly how many pounds per week should i gain . i follow an app called mynetdiary where my caloris plus has me eating 3,380 calories to gain roughly .77 lbs per week usually i eat a little more than that. Usually 50 to 53 percent of them are carbs. 23 to 25 percent are fats and 20 to 23cpercent are protein would i say my ratios are correct.

     

    2. Even though i workout hard in the gym and may eat the right amount of macronutrients and calories could it be possible to just put on belly fat and than muscle. What food out there could help me bhrn fat but also put on muscle.

     

    3. Is eating too much fruit bad due to all the sugar thats in it. I always eat about 3 bannannas and grapes a day and orange juice and or green tea. With all that sugar coulf that kill my gains.

    @tmcclone9119 1. It varies. Anywhere from 0.3lbs - 0.5lbs per week (or 1lb - 2lbs per month) would be great. But the gains will come faster than that if you're a newbie in your first months of training/eating well. So if you're still in that newbie phase, in the first few months, you might be gaining 0.5lbs - 1lb per week. The key thing is keeping an eye on your physique to make sure the gains are lean.

     

    2. You will always gain some fat while bulking. You can hopefully minimize it by keeping your surplus small (250-500 calories above maintenance), and by moderating your carbs (you can still have carbs, and plenty of them, but don't go WAY overboard, and maybe even implement carb cycling where you have fewer carbs on off days).

     

    3. Nothing wrong with natural sugars found in fruit. Grapes and things like raisins can catch you out because you get so much sugar in a small amount, but if you're only having a small amount, and keeping in line with your overall macros, that's fine. If you're drinking juice, make sure it's pure juice, not loaded with added, refined sugar.

     

    If your biceps are lagging, try the workout below as an extra biceps workout! And while you're on vacation, you might lose a little strength from not training, but it will come back quickly. If you eat enough, you shouldn't lose much or any muscle in that period. Enjoy your vacation man!

Results 1 to 14 of 14
Page 1 of 1
Jump to page:
Jump To: