Report for February

[Rahf]

Right, I said in the January report that I wouldn't be doing this often but I just felt that it would be worth it to do it every month and get your views/comments right away. I even emigrated to the Training Forum.

If you want to know about what I'm doing you can read up on the Report for January (http://www.trickstutorials.com/forum/showthread.php?t=20151&highlight=January+report)

My starting weight was 145lbs and my current weight after two months of hard training is 158lbs. (66 - 72kg) My height is 5'9 (175cm)

Supplement list

A thanks mainly to Lobo for giving tips on supplementation.

Creatine monohydrate: In the PWO shake and first thing in the morning on rest days.

Whey-80: 2 times a day maximum. Once being PWO

ZMA: Before bedtime, good recovery.

Carboflex: Maltodextrin and fructose for the PWO shake. I usually measure it for around 0,8-1g/kg

Omega-3 pills: To complement getting healthy fats everyday since I don't eat THAT much fatty fish every week.

Mivi Total Multivitamins: Taken everyday giving a lovely neon colour to the following urine session.

I am contemplating getting Glucosamine for my fairly weak joints as well but I am still abit uneducated and unsure if it would be really beneficial. Otherwise I can safely say that my jam packed supplement list is more than enough to keep me going.

Monthly Analysis

During the month I kept on hitting the gym at least 4 days a week working out my whole body on a consistant basis throughout the week. My program is not static, instead I constantly switch around and change my exercises every one to two weeks to get variation and try out new stuff. Due to my gym being fairly small though, I am slightly limited. The only exercises I will always do every week are squats, deadlifts (still having trouble with form and technique.) and bench press. These are excellent compound movements that I feel give a good workout for the whole body.

I have gained some fat as well but since nobody except my father (who comments on me not building mass fast enough *sigh*) has commented on my belly yet, I feel no distress. I can still see my big bicep veins and as long as I can see that it is protruding, I am happy.

My normal training schedule for the week would look something like this:

Day 1: Chest and Triceps

Day 2: Back and Biceps

Day 3: Complete leg workout and possibly grip training if I'm not satisfied (which I rarely am.)

Day 4: Swimming, interval training. 8 laps to warm up and then 2 laps with near full speed. If I start building lactic acid I slow down slightly. My goal is always to exceed 40 laps within 40 minutes.

Day 5: Shoulders and Abs.

Day 6: Same as day 4.

Day 7: Always rest day with static stretching throughout the day for relaxation and recovery.

Using this program and sticking to it for this month I have seen results. Both in the strength department, cardiovascular endurance and with hypertrophy as well. Those who know about these things also know that when I am talking about hypertrophy I'm not talking about 3' gains on my arms or anything like that. But I can clearly see and feel a difference with my body composition and that is all I need.

Motivation

Most of the time my motivation is always peaked and staying there. I always make sure that if I am tired before a workout. I get psyched. I try to always guarantee that I will walk into the gym with a focused mind and a positive mindset. Seeing gains has also been a spark from time to time when the going got tough.

It's true that you can't be on top every day of the week. But I feel that as long as I keep my motivation and focus as a centerpoint, I'll do good.

Flexibility

If I have great motivation with my gym sessions, I don't have that much when it comes to stretching. The main reason being that I don't find it as fun. I think the most likely reason is because I am just not that flexible yet and have not seen tremendous gains but I'll just have to live with it. I try to make sure I get a nice full body stretch with varied stretches after every workout. Working on stretching major parts of my body and trying to increase my overall ROM and flexibility. We'll see what March has to offer. I'm going to try and put more focus on flexibility to see what I can achieve here.

Right now I'm more exploring the different exercises Juji put up on TT to see what works best for me. Varying stretches for each session makes it abit more interesting.

I try to educate myself more and more as I progress with my training. I read up as much as I can on supplements, training, recovery, nutrition and more.
I've also given it some thought if I should buy the "Stretching Scientifically" book even though it is in english. I guess since language boundaries have never stopped me before, they won't do it again.

My plan is to keep bulking up until the 12th of April when my creatine cycle ends. After that I am going on a cut.

That should do for this report I think. Feel free to comment on anything.

PS: I also didn't gain any weight this week http://www.kolozzeum.com/forum/images/smilies/gah.gif Need to eat more I guess.http://www.kolozzeum.com/forum/images/smilies/buttrock.gif

[rock_ten]

ownage, its good that you're still feeling motivated.

> 13 lbs in two months sounds like WAY too much to me. If you're happy with the fat gain, then fine.

> are you definately sticking with a split routine, or might you consider more of a full-body set up?

> how have your lifts increased?

[Rahf]

My lifts have steadily increased but then again I was also weak as a woman when I started. Remind me on wednesday to give the numbers of the 3 big ones and I'll give you my horrendous numbers :cool:

13lbs in two months = 1,6lbs per week which is a pretty good number if you ask me. The fat gains have not been huge. True that I have gained fat but I have also gained a decent amount of muscle to go along with that. Plus there is bound to be an amount of water included in that weight due to the creatine.

I enjoy doing a split routine since it enables me to focus on improving the selected body parts and guarantee a good workout for each one. And also because I do have time to do a 4 split.

[jkarate212]

Congrats on the progress man. I enjoy reading your monthly reports, nice to follow progress and see how your training works for you. Keep it up :good:

[mr popular]

You're doing just fine!

If you find that you're having trouble getting your squat and deadlift form down, then pick one of those movements, and perform it more often (and obviously read and learn proper form..)

For example I wanted to learn to squat with better technique, so I gave myself two days every week to dedicate to it. Monday, heavy load progression (work up to one set of 5 reps, adding 5lbs each week. Thursday, volume progression (10 sets of 3 reps, but adding a rep to each set every week till i got to 10x10)

that really helped me, because I was able to get that neuromuscular learning happening, but also the main problem people have with learning the squat (and deadlift) is their hamstrings/erectors/glutes are just too weak proportionally compared to their quadriceps because that kind of training is so limited.

So it's not just a matter of practice, but also of getting the muscles used into their proper place in terms of strength and activation.

Just don't bother trying to learn both at once, or you'll end up burning out and spinning your wheels....

Make one goal and conquer it, one at a time. Being systematic in your results is the most sure-fire way to get bigger and stronger.

KEEP UP THE GOOD WORK MAN

you're doing well

~Brian

[Rahf]

You're doing just fine!

If you find that you're having trouble getting your squat and deadlift form down, then pick one of those movements, and perform it more often (and obviously read and learn proper form..)

For example I wanted to learn to squat with better technique, so I gave myself two days every week to dedicate to it. Monday, heavy load progression (work up to one set of 5 reps, adding 5lbs each week. Thursday, volume progression (10 sets of 3 reps, but adding a rep to each set every week till i got to 10x10)

that really helped me, because I was able to get that neuromuscular learning happening, but also the main problem people have with learning the squat (and deadlift) is their hamstrings/erectors/glutes are just too weak proportionally compared to their quadriceps because that kind of training is so limited.

So it's not just a matter of practice, but also of getting the muscles used into their proper place in terms of strength and activation.

Just don't bother trying to learn both at once, or you'll end up burning out and spinning your wheels....

Make one goal and conquer it, one at a time. Being systematic in your results is the most sure-fire way to get bigger and stronger.

KEEP UP THE GOOD WORK MAN

you're doing well

~Brian

Sounds like a plan and I'll also make sure that we take it slow and really analyze form when we workout (me and my training partner). Hopefully the squats will be closer to perfection by the end of March.

[Wesker]

Awesome that you keep record of your progress and thoughts. It will help you ALOT further on when you realise how far you've come.

I've gained 7 kg the last 2 months. Some fat but probably around 2-3 kg lean mass. In April it's cutting time :smile:

[Karlnold]

Nice Rahf... Don't stop doing what you're doing aslong as you're getting bigger... Just eat like a horse and sleep much...

[Rahf]

Nice Rahf... Don't stop doing what you're doing aslong as you're getting bigger... Just eat like a horse and sleep much...

The farmers of Sweden would be proud of me :cool:
As this is a first try for me I'm doing like Wesker and going on a cut on the 12th of April. Day after my birthday and the day my life first Creatine cycle ends.

Come autumn it's slow bulking again even though I won't finish my cut until maybe late summer.

[Lobo]

You're correct, 1.6lbs a week isn't anything to get concerned about excess fat gain over, especially if you're still somewhat novice (I'm making assumptions here).

[Fanya]

Wow Rahf, at first I just thought you stuck to the Health/Training forums because you were bored all day, but it's apparent that you've been really focused and making good gains. My hat's off to you man, and keep it up. That's some really cool progress. I know how it felt to me personally when I spent my winter break (1 month) training and eating a lot and coming away with a 5lb bw increase. I'm about as heavy as you right now, and continuing to bulk until I hit at least 77kg.

[Rahf]

I'm gonna see to it that I can get a pic up for you to slaughter with insane remarks. Be prepared!

*Edit* Fanya, I do come here so often because I am bored so you were right in that sense :dead:

[rock_ten]

I agree with mr popular about training lifts more frequently. That is one of the advantages of not doing a once-per-week split routine. When I started deadlifting three times a week my form improved greatly. Frequent lifting = the best way to get good at a lift, imo. Remember, you needn't train hard on it every time.

[Rahf]

By request I hereby post my progress during the last two months.

I didn't realize just how ugly of a face I could make and just how dark my eyes are. Hahaha too many hours by the comp. Remember that my bodyfat has increased during this time as well.

[Karlnold]

You've got a surprisingly symphatetic look in your face so I'm all for it...

[Rahf]

One month left before the first test cut. We'll see how things have worked out in the March report eh? :cool:

[mr popular]

It would be idiotic to cut weight so soon. There is an extremely high chance you will lose what little gains you have made.

Let me repeat that: CUTTING WEIGHT SO SOON IS A STUPID IDEA.

You have done well so far, but for gods sake dude.... you need to be more patient. Building muscle takes time and dedication you can't be that spastic about it...

in order for you to be able to notice any really significant changes in your body, you will generally have to gain about 20lbs of lean mass. Now that is 20lbs of MUSCLE, which may well inclue 5-10 pounds of fat along with it.

That's why I am not going to cut until I'm past 200lbs...

and to rock_ten: I was suggesting practicing one movement at a time with a higher frequency to speed up learning. If you're gonna throw it all in at once, not only will it muddy up your ability to learn, but you will sacrifice the amount of stimulation you can actually get for your muscles to grow larger... theres just no point in switching to any "fullbody" routine...

~Brian

[Fanya]

I agree with mr. popular, cutting after three months of bulking is silly. You'll end up only slightly more muscular and depending on how you cut, you won't feel as good.

[Rahf]

Mind you, my aim is not ultimate buffness. But considering the last two comments it seems I'll have to look over the schedule. It's relative though. My goal is not to be muscular but to build muscle that I can benefit from in other athletic situations. The ultimate goal was not looking good. The goal was feeling good about myself.

[rock_ten]

and to rock_ten: I was suggesting practicing one movement at a time with a higher frequency to speed up learning. If you're gonna throw it all in at once, not only will it muddy up your ability to learn, but you will sacrifice the amount of stimulation you can actually get for your muscles to grow larger... theres just no point in switching to any "fullbody" routine...

~Brian

I didn't say anything about "throwing it all in at once", dude. Infact my example about the deadlift is only one lift.

Just about everyone shits all over split routines these days, tbh. But I have nothing persuasive to say in promotion of a "fuller-body" approach, so I'll leave it.

[Snowbuddha]

yes. fuck the norm that says cut up during summer, as far as i can afford the food i'm gonna keep eating.

[Rahf]

I don't know if people have misjudged me or not but my goal about my cut is not to lose 20 pounds. I just want to get rid of some excess fat. Otherwise I will be back to square one in terms of lard. I had an unhealthy dosage of fat when I started and seeing as it is increasing it is going to impede on my health sooner or later.

Bulking the year out and looking like some farmer at the end isn't really my cup of tea since it will probably require me to shed 40lbs of fat. Which if people does a basic calculation will take 40 weeks if done properly.

A small cut. That is the idea. I couldn't care less about a perfect beach bod right now.

[rock_ten]

perhaps you could involve some dietry strategies that will slow your fat gain? I know you're saying you're happy with it, but I don't think you should be. And it will severely limit how long you can "bulk" for, sinc as you noted, you would be cutting forever.

I'd suggest some ideas, but that would be advice from rock_ten and who the fuck wants to listen to that?

[Rahf]

As you say rock_ten I am somewhat skeptical to your ideas for the most part. But by all means post it here.

[rock_ten]

The most important thing would be to avoid carbs (big carb sources like grains, tubers) outside of a post-workout time. That can be over several hours after training, if you like. Unless you're very active outside of the gym, 3-400g of carbs after each time your train will be more than enough to last you. Eating carbs at breakfast does very little for your recovery unless you're already running low on glycogen (you won't be if you eat plenty after workouts) and will just mean you burn fuck-all fat during the day.

Also I don't see a need for carbs before training. You don't get short-term "energy" from eating carbs. Indeed it just makes me incredibly sleepy. Medium-term, having full glycogen stores makes me feel much better, sure - but I only eat carbs every other day or so.

When I say "carbs" I just mean shit like grains and starchy veg, etc. Oh, and milk probably, depending on how much you drink. I eat fruit and other veg at any times during the day. These days, at least - I can do that, since for some reason I can eat over 5000 cals a day and not gain weight. When I am more sedentary, I have to struggle to stay under 2500, and *any* carbs outside of p/w are a big problem.

Constant-carb diets seem to be suitable only for the forever-ripped kind of people, that never need to cut. From your pics I don't think you are that kind of person, so I would be careful.

This is an issue I "care about" because it was my big mistake when I started training - I gained 35lbs in 3.5 months and most of it was fat. Because I took retarded advice from BB.com about how to eat.

[Rahf]

The most important thing would be to avoid carbs (big carb sources like grains, tubers) outside of a post-workout time. That can be over several hours after training, if you like. Unless you're very active outside of the gym, 3-400g of carbs after each time your train will be more than enough to last you. Eating carbs at breakfast does very little for your recovery unless you're already running low on glycogen (you won't be if you eat plenty after workouts) and will just mean you burn fuck-all fat during the day.

Also I don't see a need for carbs before training. You don't get short-term "energy" from eating carbs. Indeed it just makes me incredibly sleepy. Medium-term, having full glycogen stores makes me feel much better, sure - but I only eat carbs every other day or so.

When I say "carbs" I just mean shit like grains and starchy veg, etc. Oh, and milk probably, depending on how much you drink. I eat fruit and other veg at any times during the day. These days, at least - I can do that, since for some reason I can eat over 5000 cals a day and not gain weight. When I am more sedentary, I have to struggle to stay under 2500, and *any* carbs outside of p/w are a big problem.

Constant-carb diets seem to be suitable only for the forever-ripped kind of people, that never need to cut. From your pics I don't think you are that kind of person, so I would be careful.

This is an issue I "care about" because it was my big mistake when I started training - I gained 35lbs in 3.5 months and most of it was fat. Because I took retarded advice from BB.com about how to eat.

Here's a question for you though. Does your brain draw energy from glucose or ketone bodies?

I don't really have a big plan with my eating since my "diet" at the moment is just eating whole food sources, keeping a fairly high protein intake and staying on an energy plus. I do prefer oats in the morning for a few reasons: It keeps me going through the day, it is fairly dense energy-wise.

I don't eat carbs before training as a way of prepping for my session since as you say I don't really see any real need for it. You may get sleepy, I feel no difference really. I eat carbs to my meals and that's it. Breakfast, lunch and dinner are the meals that contain grain carbs if any. The rest are from fruits or vegetables.

I have never been ripped so I have yet to know how my eating habits affect my weight if I am trying to maintain it.

[rock_ten]

Here's a question for you though. Does your brain draw energy from glucose or ketone bodies?

I do prefer oats in the morning for a few reasons: It keeps me going through the day, it is fairly dense energy-wise.


My brain in particular? If so, probably glucose most of the time, but ketones a lot too, I expect, since I ofton "forget" to eat carbs and end up quite depleted.

What do you mean they "keep you going"? Do you feel tired during the day if you eat, say, eggs (of enough calories), and not grains? Or do you mean they prevent hunger until your next meal?

If you want energy density, oats (if cooked) are nothing special. 8 eggs and butter in the morning gets me over 1000 cals in a few short minutes of easy-to-digest awesome. I eat veg with it if I have time - brocolli is cool, or I eat a big carrot (it reminds me of a cock, and I am gay), and fruit if I have any.

I've been eating 5-6+ "pieces" of fruit per day, recently. I can handle it now, but dried fruit is still shit, unsurprisingly.

[Rahf]

My brain in particular? If so, probably glucose most of the time, but ketones a lot too, I expect, since I ofton "forget" to eat carbs and end up quite depleted.

What do you mean they "keep you going"? Do you feel tired during the day if you eat, say, eggs (of enough calories), and not grains? Or do you mean they prevent hunger until your next meal?

If you want energy density, oats (if cooked) are nothing special. 8 eggs and butter in the morning gets me over 1000 cals in a few short minutes of easy-to-digest awesome. I eat veg with it if I have time - brocolli is cool, or I eat a big carrot (it reminds me of a cock, and I am gay), and fruit if I have any.

I've been eating 5-6+ "pieces" of fruit per day, recently. I can handle it now, but dried fruit is still shit, unsurprisingly.

Energy-wise. Oats keep me going for a long time as well as keep me filled until the next meal. I don't strive for 1000kcal in one sitting since that is more than 1/3rd of my daily intake right there. I don't cook my oats btw.

Currently I feel that cutting out on carbs would mess with my routines more than help me maintain fat levels. I reckon keeping them on level rather than drastically cutting them would suffice.

I eat a frickload of veggies and fruit everyday. I also love carrots (They remind me of orange vegetables. I am hetero.)

[mr popular]

cutting out carbs is advice I consistently see given by people who have never made any decent gains in muscularity.

Rahf: Trying to cut every couple of months completely overshoots the entire phyiology and process of building muscle.

Not wanting to be "too huge" is the kind of mindset that will award you with no results whatsoever, because you're spending all this energy holding back any gains you could have made -- which basically just means rather than gaining 10lbs of muscle every 3-4 months, you only allow yourself to gain 2 because you're constantly trying to "lose excess body fat"

But here's the thing.... Your body's main goal is homeostasis. So unless you overfeed it, and put it into a positive nitrogen balance for extended periods of time (without totally throwing it all to shit by doing the opposite all the time like a spaz), then it has no reason to build any new muscle.

Most of the time, for most normal people like you and me, the body has to be at a certain bodyfat% in order to feel "Safe" in allowing more muscle to be built. (this is extremely oversimplified, but you get the idea).

So if you cut right now, not only would you lose the muscle you have built, but in order to gain it back and then some more, you would have to let your body get right back up to the same level of fat beforehand.

If you want to lower your bodyfat percentage, then gain muscule mass. You will see what I mean.

But i can PROMISE YOU, you will not wake up one day looking like Jay Cutler yelling "OH NOES I OVERDID IT!! I'M HUGE NOW!"

so please destroy that mentality as soon as possible

~Brian

[Lobo]

Yeah, Rahf. You're basically one of those skinny-fat guys or whatever, so you might well be able to gain muscle while lowering your bodyfat percentage for a while. Like, for example, even if out of the weight you gain around a third is fat and the rest is muss, then your bodyfat percentage will decrease.

[rock_ten]

cutting out carbs is advice I consistently see given by people who have never made any decent gains in muscularity.

who said anything about cutting out carbs? My advice was to move all the heavy carb sources like grains to a post-workout time, which can be several hours long to fit it in.

He can eat just as many total carbs, but timing them appropriately will have a great effect on reducing fat accumulation.

I'm fairly skinny-fat, well less so now, but I used to be 143lbs at almost 6ft, and quite flabby. Now I'm about 50lbs heavier but gaining fat is still quite easy for me. Eating carbs outside of p/w is the number-one way for me to get fat quickly. If I eat carbs only after workouts, I can tolerate literally twice as much carbs, with apparently no increase in fat gain.

Like I said, these days things are a bit different for me. It might be something to do with my cortisol being through the roof, and my resting heart rate of 90-110bpm, haha. I'm fucked.

[mr popular]

Your advice is basically worthless for this guy...

[rock_ten]

Your advice is basically worthless for this guy...

my actual advice, or your complete misinterpretation of it?

and why?

[Rahf]

Haha I'm confused. The bulk stays in any case. My only concern now is moving my belly to the side so I can kiss my knees when I stretch. Cutting down slightly on the calories overall. Aiming for about 1lbs per week now seeing as this is going to continue for awhile.

Cheers for the helpful stuff. Specifically to Lobo and mr. popular. Rock_ten also gets an honorable mention for providing a good input.

Heck if we keep this up we can go on until the March report.

[mr popular]

Why not just accept that it's a bad idea to cut back on calorie intake at this point? You feel fat and sloppy simply because you don't have much muscle to speak of!

Cutting back on calories will minimize the muscle you can build and therefor be completely counter-productive...

The intelligent thing to do would be to build the muscle as quickly as possible--accepting the minimal fat gains for a short while, and then once you have gained 30lbs, cut 8lbs of fat and clean bulk the rest of the way

otherwise you are just going to be raping yourself over and over again and coming onto TricksTutorials asking us GUYS WHY CAN'T I MAKE ANY GAINS!? I DON'T GET IT ALL I DO IS WORKOUT TO GAIN WEIGHT FOR A MONTH AND THEN BLOW MY SEMEN OUT OF 8 DIFFERENT HOLES THAT I'VE DRILLED INTO MY DICK TRYING TO LOSE FAT LOLZ IS IT JUST CUZ OF GENETICS!?

rock_ten: your advice sucks because 9 times out of 10 it doesn't work and has no application, and your advice for this particular person sucks because your height, weight, and physiology are completely different... and you even said yourself that you suck...sooooooooooooooooo that ones kind of a no-brainer.

[linez0r]

I'm a first year biomedical student and I can vouch for the homeostasis thing that mr_popular said, we just learnt about it last week :D good call mate

[Rahf]

Why not just accept that it's a bad idea to cut back on calorie intake at this point? You feel fat and sloppy simply because you don't have much muscle to speak of!

Cutting back on calories will minimize the muscle you can build and therefor be completely counter-productive...

The intelligent thing to do would be to build the muscle as quickly as possible--accepting the minimal fat gains for a short while, and then once you have gained 30lbs, cut 8lbs of fat and clean bulk the rest of the way

otherwise you are just going to be raping yourself over and over again and coming onto TricksTutorials asking us GUYS WHY CAN'T I MAKE ANY GAINS!? I DON'T GET IT ALL I DO IS WORKOUT TO GAIN WEIGHT FOR A MONTH AND THEN BLOW MY SEMEN OUT OF 8 DIFFERENT HOLES THAT I'VE DRILLED INTO MY DICK TRYING TO LOSE FAT LOLZ IS IT JUST CUZ OF GENETICS!?

rock_ten: your advice sucks because 9 times out of 10 it doesn't work and has no application, and your advice for this particular person sucks because your height, weight, and physiology are completely different... and you even said yourself that you suck...sooooooooooooooooo that ones kind of a no-brainer.

I didn't say I was going into a calorie deficit. If that was how you interpreted it.

[rock_ten]

rock_ten: your advice sucks because 9 times out of 10 it doesn't work and has no application, and your advice for this particular person sucks because your height, weight, and physiology are completely different... and you even said yourself that you suck...sooooooooooooooooo that ones kind of a no-brainer.

Can you try to argue against my specific advice to Rahf, about carb-timing? I'd be interested to hear your reasoning why it is a bad idea for him.

Your current rationale for my advice being shit should exlcude everyone from ever giving advice about this (including you), since we all have different "height, weight, and physiology".

[mr popular]

Rahf: my point still stands dude... i'm trying to help you out. It's just a bad idea to slow down your gains at this point, its really premature, and will probably set you back especially since you are not counting and logging what you eat!

rock_ten: it's a bad idea because this guy is a complete beginner, and (a) doesn't have any reason to do it because it won't make any different, and (b) would probably not know how to do it correctly anyway since he's a begginner, and.... (c) carb timing is just theoretical metabolic stuff, there isn't very much credibility behind it.

WHY CAN'T PEOPLE JUST EAT TONS OF FOOD AND WORKOUT LIKE MANIACS WITH DEDICATION AND PATIENCE LIKE THEY USED TO!?

you kids i swear... haha

[Snowbuddha]

there's plenty of reason to listen to rock_ten's advice, and it's not like it's hard or anything. what do you mean not much credibility, it's pretty obvious stuff no?
if i was skinny fat i would monitor my carb intake carefully. you can afford not to if you have high carb tolerance and metabolism but it makes a ton of difference.

[rock_ten]

rock_ten: it's a bad idea because this guy is a complete beginner, and (a) doesn't have any reason to do it because it won't make any different, and (b) would probably not know how to do it correctly anyway since he's a begginner, and.... (c) carb timing is just theoretical metabolic stuff, there isn't very much credibility behind it.

WHY CAN'T PEOPLE JUST EAT TONS OF FOOD AND WORKOUT LIKE MANIACS WITH DEDICATION AND PATIENCE LIKE THEY USED TO!?

you kids i swear... haha

dude, outside of idiot-forums like this one, carb timing just goes without saying. Its such a basic and obvious thing to do, that has great benefits, that just everyone considers it. Different people can tolerate carbs to different extents (and thus eat them at more times), but still thought is given to when.

why does being a beginner make it alright to do things shitly?

a) of course it will make a difference. A huge difference.
b) its really simple, I've already explained it as fully as it can be
c) orly? It is pretty well established that insulin sensitivity is at its highest following exercise (after sleeping, not much of a difference). Eat carbs then, less insulin, more lipolysis. Eat carbs at other times, more insulin, less lipolysis. You can eat the same amount of carbs either way, or indeed an absolute shitload more if you like (depending on your training volume I guess)

[zetafox]

HOLY SHIT you really do look a little like the guy in your avatar.

[Rahf]

Rahf: my point still stands dude... i'm trying to help you out. It's just a bad idea to slow down your gains at this point, its really premature, and will probably set you back especially since you are not counting and logging what you eat!

rock_ten: it's a bad idea because this guy is a complete beginner, and (a) doesn't have any reason to do it because it won't make any different, and (b) would probably not know how to do it correctly anyway since he's a begginner, and.... (c) carb timing is just theoretical metabolic stuff, there isn't very much credibility behind it.

WHY CAN'T PEOPLE JUST EAT TONS OF FOOD AND WORKOUT LIKE MANIACS WITH DEDICATION AND PATIENCE LIKE THEY USED TO!?

you kids i swear... haha

Yer I know and it is much appreciated. But how can you be so sure that gains will be limited just because one does not gain +2lbs a week? Have you done empirical research on it or do you "just know"?

And yes, carb timing is good and all but as he says. It's not going to matter that much since the basic principle is: calories in - calories out = weight gain or loss. How much of that being fat is pretty much genetic as far as I know.

[Karlnold]

It's impossible for me to comment on your physique/gains without n00dz...

Of your sis...

[Rahf]

It's impossible for me to comment on your physique/gains without n00dz...

Of your sis...

You live closer to her than I do. Go get her stud.

Btw did you just wake up? I know I did and the first thing I do is always check TT :shocked:

[Karlnold]

You live closer to her than I do. Go get her stud.

Btw did you just wake up? I know I did and the first thing I do is always check TT :shocked:

no, I wake up 05:30 every godless morning, so I've been awake for about 6,5 hours...

Where does this lass lives then? Age? Looks? Access?

[rock_ten]

And yes, carb timing is good and all but as he says. It's not going to matter that much since the basic principle is: calories in - calories out = weight gain or loss. How much of that being fat is pretty much genetic as far as I know.

well, its up to you. I can't conceive why anyone would neglect to pay attention to nutrient timing, it makes such a difference. I don't mean to sound patronizing, but I suppose you'll just have to learn the hard way! You're clearly gaining a good bit of fat at the moment, and can drastically reduce that rate if you want.

Also, as you suggested in your last post, gaining more weight doesn't neccessarily mean more muscle. Have you gained any more muscle from 2lbs a week than 0.5lbs per week?

IMO for anyone that gains fat easily (that's you, from what I can tell from your pics), actually focusing on trying to gain weight is a bad idea. Training to gain as much strength as possible on key exercises, and eating "enough" (you will know if you're not eating enough for full recovery). Muscularity will inevitably follow.

[Rahf]

no, I wake up 05:30 every godless morning, so I've been awake for about 6,5 hours...

Where does this lass lives then? Age? Looks? Access?

Helsingborg.
26 this year :tongue:
I feel it's hard to rate my sis' looks really.
Single and a tough nut to crack.

Rock_ten: Regarding the fat gains, you don't know what I looked like before I started lifting mate so there's no reason to make assumptions like that. True I've stated that I gain fat but I have never said that the fat gains have been tremendous. On the other hand I reckon that they've been going on the same scale as the water and muscle growth. Also the creatine is probably contributing to some point on the bloated look.

Gaining 2lbs per week is probably to much as well. So I reckon March will be abit of experimenting to see what happens if I cut down to around 1lbs a week.

Mr. popular: I don't think that my muscle gains will suffer from cutting down 2 to 1lbs per week. As stated above, March will be an experimenting month.

[rock_ten]

Rock_ten: Regarding the fat gains, you don't know what I looked like before I started lifting mate so there's no reason to make assumptions like that. True I've stated that I gain fat but I have never said that the fat gains have been tremendous. On the other hand I reckon that they've been going on the same scale as the water and muscle growth. Also the creatine is probably contributing to some point on the bloated look.


I'm not assuming your starting bf%. You can just tell from the pics that you tend to carry a fairly high bf%; you're skinny-fat. Your main problem with your physique will probably always be avoiding fat gains. Other people are eternally ripped, and had low bf% before they started training etc. For them its a case of eat more, gain more, and fat is not readily gained.

This probably isn't purely physiological but also to do with psychological and behavioural traits.

[dogzer]

stop being little girls and gain some fat

[Rahf]

stop being little girls and gain some fat

Get out of my thread. You are the only person not allowed in here. Troll

[dogzer]

Lol sorry!!

[Wesker]

haha, this thread sucks

[mr popular]

To everybody that says nutrient timing is "extremely important" and will make a "huge difference": NO IT WON'T. PROVE IT OR SHUT YOUR SKINNY FUCKING FACES

Everybody knows to eat carbohydrates and protein within an hour after working out. Beyond that, none of this shit matters in the least for a beginner trying to gain muscular weight.

Rahf: Gaining two pounds a week is probably too much haha... But the general guideline for most people, is 5lbs every 4 weeks. Thats a little more than a pound a week, and that is what I do personally and it works just fine.

But like I said before, you were underdeveloped and the fact that you gained that weight so quickly doesn't necessarily mean it's all fat. You need to give your body time to adjust to one thing before you go fucking it all up by switching it around again. See what I'm saying?

But you're an intelligent guy, if you just keep up with things you'll do fine... obviously if you start LOSING weight, then you know you are fucking up. Haha.

~Brian

[Rahf]

To everybody that says nutrient timing is "extremely important" and will make a "huge difference": NO IT WON'T. PROVE IT OR SHUT YOUR SKINNY FUCKING FACES

Everybody knows to eat carbohydrates and protein within an hour after working out. Beyond that, none of this shit matters in the least for a beginner trying to gain muscular weight.

Rahf: Gaining two pounds a week is probably too much haha... But the general guideline for most people, is 5lbs every 4 weeks. Thats a little more than a pound a week, and that is what I do personally and it works just fine.

But like I said before, you were underdeveloped and the fact that you gained that weight so quickly doesn't necessarily mean it's all fat. You need to give your body time to adjust to one thing before you go fucking it all up by switching it around again. See what I'm saying?

But you're an intelligent guy, if you just keep up with things you'll do fine... obviously if you start LOSING weight, then you know you are fucking up. Haha.

~Brian

See now you're acknowledging what I've been saying for the past couple of posts really. I changed my mind about cutting as in losing weight after the replies I got and some further contemplation/research. After that I said I was cutting down from 2 to 1. Still think you were in on the track that I was going to go through with a full blown cut.

We'll see what the March report has to offer.

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