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Old 03-21-2007, 07:00 PM
ehlpitel ehlpitel is offline
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For bulking you need to be taking in more calories than you burn, but they should be clean calories, especially if you're trying to reduce bodyfat AND gain weight at the same time.

Cut out all sugar except post-workout you can have some juice or something to stimulate an insulin spike so your body absorbs the protien better.

Don't have any fried foods, any foods high in saturated fats, any non complex carbs such as pasta, white bread, white rice, etc.

Don't drink any beer, I love beer but have cut it out of my life completely, except once every two weeks I'll have a pint. I still drink rum/diet coke on the weekends socially.

Lift hard and strong but don't over do it- IDK if you've been lifting for a while or you're a n00b, but if you are new to it, the first time you do a SERIOUS workout you'll be sore for days afterwards most likely.

You can do a split style workout plan, which is geared mostly to bodybuilding, but I personally have been doing more powerlifting/strength training stuff, like have a day for bench press and all the other excercises that help it out, like for bench you'd do flat bench press, incline bench press, dumbbell flies, some tricep work like dips, pulley pull downs, maybe tricep extensions or close grip bench press. And you might want to do some shoulder work, though they'll probably be really hit up from the bench work. I usually throw in some shoulder work on a seperate day once every two weeks just to keep them strong.

You could have a squat day start with box squats b/c they let you do the best and safest form IMO http://www.deepsquatter.com/strength/archives/ls9.htm, and do accompanying excercises for that like front squats, hack squats, leg press.

Then you can do a deadlift day where you do deadlifts, bent-over row, and various other work that'll strengthen your back.

IDK, I lifted on a bodybuilding split type workout for a while and got strong, and I'm sure other people can too, but I'm just veering away from that whole style, I'm trying to get into more functional usable strength training, and I don't even know if I'm going to be doing this powerlifting/strength training workout for much longer.
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