How to bulk up?

[Scottyboi]

Comedy gold.

Anyway the Ephedrine Caffeine and Aspirin stack it works but not worth the side effects. replace it with 2 mg of nicotine in gum form.

<a class="postlink" href="http://www.boots.com/en/Nicotinell-Support-2mg-Medicated-Chewing-Gum-96-Pieces_1539361/" onclick="window.open(this.href);return false;">http://www.boots.com/en/Nicotinell-Supp ... s_1539361/</a>

What is comedy gold? It's true a 100m sprinter has a lower body fat percentage to a marathon runner.

You're comparing apples and oranges.

[bigimg]http://i202.photobucket.com/albums/aa177/lylemcd/Marathoner.jpg[/bigimg]

And you could pick a 1000 marathon runners with a physique nothing like his , he is genetically superior to alot of marathon runners and can hold muscle. If your talking about your everyday cardio bunny they will have higher body fat than someone who does compound lifts and high intensity cardio depending on the diet.

 

[blueinsa]

Genuine T5's are virtually impossible to get hold of now as they contain Ephedra instead of Ephedrine. However in chesteze they contain about 11mg which is pharma grade.

When combined with caffiene and Asprin you have a proper fat burner, increases body temp slightly and your metabolism, plus it gives you a shitload of energy. The best thing about Ephedrine though is the appetite suppressant side of it.

Side effects include Sweating, heart palpitations ( if you have caffeine overload) and feeling shakey, however just try it for two weeks and let me know how you get on.

1 chest eze tab , 200mg caf tablet and 1 asprin tab.

Thanks mate, will get today and start using.

Just so you're aware, it's not a magic bullet. If you still have a shit diet ECA won't save you. If you don't know a) How many calories you burn on an average day and b) How many calories you eat on an average day, I'd stay away from it until you do.

Spent a few hours researching this and i dont think its for me.

Old fashioned diet and exercise will see me get were i want.

thanks for the advice.

 

[Scottyboi]

Genuine T5's are virtually impossible to get hold of now as they contain Ephedra instead of Ephedrine. However in chesteze they contain about 11mg which is pharma grade.

When combined with caffiene and Asprin you have a proper fat burner, increases body temp slightly and your metabolism, plus it gives you a shitload of energy. The best thing about Ephedrine though is the appetite suppressant side of it.

Side effects include Sweating, heart palpitations ( if you have caffeine overload) and feeling shakey, however just try it for two weeks and let me know how you get on.

1 chest eze tab , 200mg caf tablet and 1 asprin tab.

Thanks mate, will get today and start using.

Just so you're aware, it's not a magic bullet. If you still have a shit diet ECA won't save you. If you don't know a) How many calories you burn on an average day and b) How many calories you eat on an average day, I'd stay away from it until you do.

You would have to be a idiot to think you can lose weight whilst smashing 3000 calories in, I'm sure he knows he needs to eat less, ephedrine will help in that respect to as it is an appetite suppressant.

 

[Big mals fedora]

Hi guys, just been reading through this thread, some great advice. I've recently joined a gym as I'm pushing 50 years old this year, wanted to smarten myself out a little! I've always been active, sports, sprint triathlons etc till about 3 years ago, when I had to have a back op. Done nothing post back op for obvious reasons, till recently joining the gym. My question for you knowledgeable guys is can I tone/bulk up using resistance equipment in the gym?? Also I tend to go to the gym twice early morning, once in the afternoon (3x per week) & not sure if my diet should be the same each day of the week?? Thanks for any info in advance.

By resistant equipment do you mean weights machines? Because all weights are a form of resistance training really.

Although they get a bad rep, you can still do a lot with machines. I'm not sure where you feel your back is, or what your doctor has recommended, but they can be a safer way of carrying out some exercises. Flip side to this is perhaps strengthening your back because of the operation wouldn't be a bad thing either, but that you would have to check with your doctor.

Twice a day 3 times a week is fairly on the high side, you don't need to go that often to bulk up. Bodybuilders may have very specific routines isolating body parts per session 6 times a week but for regular folk just wanting to put on a bit of mass and then trim down a bit it's unnecessary, and also where most beginners go wrong. You grow outside of the gym, so making sure you get enough good rest is very important.

This actually links back in nicely with machines - Lots of machines are isolation by their nature. Which means to hit as many muscle groups as for example, a deadlift, you have to go on multiple machines. Some people like spending lots of time in the gym, some don't. But you get way better bang for your buck with compound exercises like squats, deadlifts, bent over rows, bench press, etc.

As for diet it's entirely up to you and you have two main choices. You can just go for the bulk, eat at a surplus, then when you think you're big enough start backing off the calories to start shedding some of the fat. Tried and tested. Alternatively you could try recomposition, which goes a little more into your idea of eating more on workout days and less on rest days. The idea is that you can swing your body between states of surplus and deficit, usually by the aid of intermittent fasting, to slowly change the composition of your body - Less fat, more muscle. Some people believe it's not even possible, but whatever is possible is slow, very slow. And slow means demotivating, which is crap.

If you've always been active I'm going to guess you're not carrying a lot of excess weight, in which case a slow controlled bulk would likely be best. You'll start seeing results sooner, lift heavier weights sooner, etc. Slow is the name of the game really. Work out your TDEE, ( <a class="postlink" href="http://iifym.com/tdee-calculator/" onclick="window.open(this.href);return false;">http://iifym.com/tdee-calculator/</a> ) get a rough idea for what you can eat to hit it, do that for a month whilst tracking your weight - If your calculation was right your weight wouldn't have changed, because you'll be eating exactly how many calories your body is burning. If you're loosing weight, eat more. If you're gaining weight too fast, eat less. Sounds like a lot to take in but once you've done it for a couple of weeks it's a piece of piss.

Would definitely be worth having a chat with your doctor about what you can safely do though. Bulking up without deadlifts doesn't technically count ;)

I will stress again that when bulking up the diet is very important. If you neglect the diet you can go and kill yourself at the gym as much as you like, nothing will happen. To build muscle your body needs fuel, and to lose fat you have to be consuming less than your burning.

Hi Adrian, thanks for your reply. First off, I don't think I made myself clear with my current workout schedule. I work out usually 3 times a week, Monday afternoon, Wednesday morning & Friday morning.
At the moment I work out on weights machines rather than free weights, the reason being when I worked out with free weights in the past, I've had trouble with an old shoulder/ neck injury, most probably caused through poor form, and I'm always wary of the injury flaring up again. I've always found when lifting free weights, my action would be a bit jerky, I suppose the answer to that would be lower weights, better form?
My back operation was over 2 years ago, and I've not done an awful lot since the op for fear of suffering with back pain again. So from being fairly active to being a bit of a couch potato, I put on a bit of poundage/fat. I'm 5ft 8, and was weighed nearly 14 stone, so recently did a 'reboot' diet, I now weigh 12st 7, and I'm looking to add some lean muscle. I've started to eat low carbs high protein meals 5-6 times a day, as a few of you guys on this thread have stated this is the best way to fuel my body for exercise. Just wanted your opinion if I would be better doing free weights to add that lean muscle?

 

[FantasyIreland]

Can you please not promote the use of banned substances in this thread,they are dangerous when abused and i'm sure nobody would want any complications on their conscience.

Weight loss can easily be achieved by hard resistance training,additional cardio and a clean diet - and its safe.

 

[adrianr]

Thanks mate, will get today and start using.

Just so you're aware, it's not a magic bullet. If you still have a shit diet ECA won't save you. If you don't know a) How many calories you burn on an average day and b) How many calories you eat on an average day, I'd stay away from it until you do.

You would have to be a idiot to think you can lose weight whilst smashing 3000 calories in, I'm sure he knows he needs to eat less, ephedrine will help in that respect to as it is an appetite suppressant.

My point was whether or not he even knew how many calories he was consuming in the first place. If you know you're eating 3000 calories daily, you're already in a far more knowledgeable group of dieters than those simply looking for a pill to fix everything. Either way, heading straight for an ECA stack at 17.5 stone is unnecessary. Diet first, exercise second, pills later if he absolutely must. A proper cup of coffee in the morning will do plenty for appetite suppression unless you're tuned to drinking 6 cups a day, and if that's the case you should probably look into dialing that back anyway.

 

[smudgedj]

What is comedy gold? It's true a 100m sprinter has a lower body fat percentage to a marathon runner.

You're comparing apples and oranges.

[bigimg]http://i202.photobucket.com/albums/aa177/lylemcd/Marathoner.jpg[/bigimg]

And you could pick a 1000 marathon runners with a physique nothing like his , he is genetically superior to alot of marathon runners and can hold muscle. If your talking about your everyday cardio bunny they will have higher body fat than someone who does compound lifts and high intensity cardio depending on the diet.

Tut. I took it that you was talking about elite sprinters and elite marathon runners. Any lard arse can finish a marathon (maybe not but i´m sure you understand my meaning) same as any lard arse can finish a sprint.

Just so i'm clear are you stating that steady state cardio doesn't cause fat loss?

 

[adrianr]

Hi guys, just been reading through this thread, some great advice. I've recently joined a gym as I'm pushing 50 years old this year, wanted to smarten myself out a little! I've always been active, sports, sprint triathlons etc till about 3 years ago, when I had to have a back op. Done nothing post back op for obvious reasons, till recently joining the gym. My question for you knowledgeable guys is can I tone/bulk up using resistance equipment in the gym?? Also I tend to go to the gym twice early morning, once in the afternoon (3x per week) & not sure if my diet should be the same each day of the week?? Thanks for any info in advance.

By resistant equipment do you mean weights machines? Because all weights are a form of resistance training really.

Although they get a bad rep, you can still do a lot with machines. I'm not sure where you feel your back is, or what your doctor has recommended, but they can be a safer way of carrying out some exercises. Flip side to this is perhaps strengthening your back because of the operation wouldn't be a bad thing either, but that you would have to check with your doctor.

Twice a day 3 times a week is fairly on the high side, you don't need to go that often to bulk up. Bodybuilders may have very specific routines isolating body parts per session 6 times a week but for regular folk just wanting to put on a bit of mass and then trim down a bit it's unnecessary, and also where most beginners go wrong. You grow outside of the gym, so making sure you get enough good rest is very important.

This actually links back in nicely with machines - Lots of machines are isolation by their nature. Which means to hit as many muscle groups as for example, a deadlift, you have to go on multiple machines. Some people like spending lots of time in the gym, some don't. But you get way better bang for your buck with compound exercises like squats, deadlifts, bent over rows, bench press, etc.

As for diet it's entirely up to you and you have two main choices. You can just go for the bulk, eat at a surplus, then when you think you're big enough start backing off the calories to start shedding some of the fat. Tried and tested. Alternatively you could try recomposition, which goes a little more into your idea of eating more on workout days and less on rest days. The idea is that you can swing your body between states of surplus and deficit, usually by the aid of intermittent fasting, to slowly change the composition of your body - Less fat, more muscle. Some people believe it's not even possible, but whatever is possible is slow, very slow. And slow means demotivating, which is crap.

If you've always been active I'm going to guess you're not carrying a lot of excess weight, in which case a slow controlled bulk would likely be best. You'll start seeing results sooner, lift heavier weights sooner, etc. Slow is the name of the game really. Work out your TDEE, ( <a class="postlink" href="http://iifym.com/tdee-calculator/" onclick="window.open(this.href);return false;">http://iifym.com/tdee-calculator/</a> ) get a rough idea for what you can eat to hit it, do that for a month whilst tracking your weight - If your calculation was right your weight wouldn't have changed, because you'll be eating exactly how many calories your body is burning. If you're loosing weight, eat more. If you're gaining weight too fast, eat less. Sounds like a lot to take in but once you've done it for a couple of weeks it's a piece of piss.

Would definitely be worth having a chat with your doctor about what you can safely do though. Bulking up without deadlifts doesn't technically count ;)

I will stress again that when bulking up the diet is very important. If you neglect the diet you can go and kill yourself at the gym as much as you like, nothing will happen. To build muscle your body needs fuel, and to lose fat you have to be consuming less than your burning.

Hi Adrian, thanks for your reply. First off, I don't think I made myself clear with my current workout schedule. I work out usually 3 times a week, Monday afternoon, Wednesday morning & Friday morning.
At the moment I work out on weights machines rather than free weights, the reason being when I worked out with free weights in the past, I've had trouble with an old shoulder/ neck injury, most probably caused through poor form, and I'm always wary of the injury flaring up again. I've always found when lifting free weights, my action would be a bit jerky, I suppose the answer to that would be lower weights, better form?
My back operation was over 2 years ago, and I've not done an awful lot since the op for fear of suffering with back pain again. So from being fairly active to being a bit of a couch potato, I put on a bit of poundage/fat. I'm 5ft 8, and was weighed nearly 14 stone, so recently did a 'reboot' diet, I now weigh 12st 7, and I'm looking to add some lean muscle. I've started to eat low carbs high protein meals 5-6 times a day, as a few of you guys on this thread have stated this is the best way to fuel my body for exercise. Just wanted your opinion if I would be better doing free weights to add that lean muscle?

Yes reading it back that makes much more sense, my apologies.

That would indeed be the answer. Whatever weight you are lifting for a given exercise the most important is that you're doing it in a controlled manner. There is much more scope for being reckless with free weights, but they're perfectly safe if you do them correctly. You're not out to impress anyone at the gym so don't be afraid to bench the bar and a couple of 5kg plates if that's what it takes to get your form right. The weight will go up eventually.

Also, If you suffered the same injury in the same place it could be down to poor mobility and/or lack of strength elsewhere. A physio would be a good person to see for this if you think that could be the case.

Adding muscle means a calorie surplus, which unfortunately means a bit of added fat, there's really little way around it short of questionable drugs. The key to not adding too much fat is just doing it slowly. Your body can only create so much muscle, but it can and will store fat like a mother fucker. Keeping your calorie surplus low will help make sure you're not chucking on weight you don't need.

Low carbs is absolutely not the best way to fuel your body for exercise, the exact opposite. If you want to build muscle, you'll want to be eating carbs. Don't worry about meal frequency too much either. Making sure you're getting the right amounts of protein, carbs and fats (and by extension total calories) is more important. If you find it easier to eat that in 6 meals, great. If you prefer 4, or can only eat 3, doesn't matter.

On your last point, I would say so yes. They're, IMO, way more fun than machines. I feel like I get a more comprehensive workout with them. I can make parts of my body sore I didn't even know could get sore. It's more of a challenge to do them correctly, which leads to a greater feeling of accomplishment when you hit a target you were going for. By all means use machines, but as supplements to a core program of free weights (As long as your back is up to it of course).

 

[blueinsa]

Just so you're aware, it's not a magic bullet. If you still have a shit diet ECA won't save you. If you don't know a) How many calories you burn on an average day and b) How many calories you eat on an average day, I'd stay away from it until you do.

You would have to be a idiot to think you can lose weight whilst smashing 3000 calories in, I'm sure he knows he needs to eat less, ephedrine will help in that respect to as it is an appetite suppressant.

My point was whether or not he even knew how many calories he was consuming in the first place. If you know you're eating 3000 calories daily, you're already in a far more knowledgeable group of dieters than those simply looking for a pill to fix everything. Either way, heading straight for an ECA stack at 17.5 stone is unnecessary. Diet first, exercise second, pills later if he absolutely must. A proper cup of coffee in the morning will do plenty for appetite suppression unless you're tuned to drinking 6 cups a day, and if that's the case you should probably look into dialing that back anyway.

I'm on a strict calorie controlled diet replacing 2 meals a day with slim fast which I've used before and know works for me and then a meal at night, meat and 2 veg. Snacks during the day consist of fruit and zero fat yoghurt. I drink at most 2-3 cups of coffee a day and im drinking plenty of water. I train Taekwondo 4 nights a week for 1 hour and im doing 30 min Taebo sessions at home on off days. Hard work and discipline will do it for me. Just dont fancy the ECA stack after reading up on it but thanks for the advice scottyboi.

 

[Big mals fedora]

By resistant equipment do you mean weights machines? Because all weights are a form of resistance training really.

Although they get a bad rep, you can still do a lot with machines. I'm not sure where you feel your back is, or what your doctor has recommended, but they can be a safer way of carrying out some exercises. Flip side to this is perhaps strengthening your back because of the operation wouldn't be a bad thing either, but that you would have to check with your doctor.

Twice a day 3 times a week is fairly on the high side, you don't need to go that often to bulk up. Bodybuilders may have very specific routines isolating body parts per session 6 times a week but for regular folk just wanting to put on a bit of mass and then trim down a bit it's unnecessary, and also where most beginners go wrong. You grow outside of the gym, so making sure you get enough good rest is very important.

This actually links back in nicely with machines - Lots of machines are isolation by their nature. Which means to hit as many muscle groups as for example, a deadlift, you have to go on multiple machines. Some people like spending lots of time in the gym, some don't. But you get way better bang for your buck with compound exercises like squats, deadlifts, bent over rows, bench press, etc.

As for diet it's entirely up to you and you have two main choices. You can just go for the bulk, eat at a surplus, then when you think you're big enough start backing off the calories to start shedding some of the fat. Tried and tested. Alternatively you could try recomposition, which goes a little more into your idea of eating more on workout days and less on rest days. The idea is that you can swing your body between states of surplus and deficit, usually by the aid of intermittent fasting, to slowly change the composition of your body - Less fat, more muscle. Some people believe it's not even possible, but whatever is possible is slow, very slow. And slow means demotivating, which is crap.

If you've always been active I'm going to guess you're not carrying a lot of excess weight, in which case a slow controlled bulk would likely be best. You'll start seeing results sooner, lift heavier weights sooner, etc. Slow is the name of the game really. Work out your TDEE, ( <a class="postlink" href="http://iifym.com/tdee-calculator/" onclick="window.open(this.href);return false;">http://iifym.com/tdee-calculator/</a> ) get a rough idea for what you can eat to hit it, do that for a month whilst tracking your weight - If your calculation was right your weight wouldn't have changed, because you'll be eating exactly how many calories your body is burning. If you're loosing weight, eat more. If you're gaining weight too fast, eat less. Sounds like a lot to take in but once you've done it for a couple of weeks it's a piece of piss.

Would definitely be worth having a chat with your doctor about what you can safely do though. Bulking up without deadlifts doesn't technically count ;)

I will stress again that when bulking up the diet is very important. If you neglect the diet you can go and kill yourself at the gym as much as you like, nothing will happen. To build muscle your body needs fuel, and to lose fat you have to be consuming less than your burning.

Hi Adrian, thanks for your reply. First off, I don't think I made myself clear with my current workout schedule. I work out usually 3 times a week, Monday afternoon, Wednesday morning & Friday morning.
At the moment I work out on weights machines rather than free weights, the reason being when I worked out with free weights in the past, I've had trouble with an old shoulder/ neck injury, most probably caused through poor form, and I'm always wary of the injury flaring up again. I've always found when lifting free weights, my action would be a bit jerky, I suppose the answer to that would be lower weights, better form?
My back operation was over 2 years ago, and I've not done an awful lot since the op for fear of suffering with back pain again. So from being fairly active to being a bit of a couch potato, I put on a bit of poundage/fat. I'm 5ft 8, and was weighed nearly 14 stone, so recently did a 'reboot' diet, I now weigh 12st 7, and I'm looking to add some lean muscle. I've started to eat low carbs high protein meals 5-6 times a day, as a few of you guys on this thread have stated this is the best way to fuel my body for exercise. Just wanted your opinion if I would be better doing free weights to add that lean muscle?

Yes reading it back that makes much more sense, my apologies.

That would indeed be the answer. Whatever weight you are lifting for a given exercise the most important is that you're doing it in a controlled manner. There is much more scope for being reckless with free weights, but they're perfectly safe if you do them correctly. You're not out to impress anyone at the gym so don't be afraid to bench the bar and a couple of 5kg plates if that's what it takes to get your form right. The weight will go up eventually.

Also, If you suffered the same injury in the same place it could be down to poor mobility and/or lack of strength elsewhere. A physio would be a good person to see for this if you think that could be the case.

Adding muscle means a calorie surplus, which unfortunately means a bit of added fat, there's really little way around it short of questionable drugs. The key to not adding too much fat is just doing it slowly. Your body can only create so much muscle, but it can and will store fat like a mother fucker. Keeping your calorie surplus low will help make sure you're not chucking on weight you don't need.

Low carbs is absolutely not the best way to fuel your body for exercise, the exact opposite. If you want to build muscle, you'll want to be eating carbs. Don't worry about meal frequency too much either. Making sure you're getting the right amounts of protein, carbs and fats (and by extension total calories) is more important. If you find it easier to eat that in 6 meals, great. If you prefer 4, or can only eat 3, doesn't matter.

On your last point, I would say so yes. They're, IMO, way more fun than machines. I feel like I get a more comprehensive workout with them. I can make parts of my body sore I didn't even know could get sore. It's more of a challenge to do them correctly, which leads to a greater feeling of accomplishment when you hit a target you were going for. By all means use machines, but as supplements to a core program of free weights (As long as your back is up to it of course).

Thanks for taking the time to explain all that Adrian. I'm going to put all that into practice, going to the gym has never been an issue for me, I've always enjoyed it. I think I may get a personal trainer to take me through a programme of free weights , and maybe a nutritionist to work out my diet. Many thanks once again for all your info