How to bulk up?

Been back at the gym for 3 weeks on now and finally got round to ordering a new round of supps.

Ordered a big reflex one stop, some CLA capsules and creapure capsules.
Gonna be doing 3 sessions weekly, will this be enough?

My diet has improved a lot past 3 weeks but theres still work to do, cut down a lot on fizzy drinks and almost completely dropped chocolate.

Next weeks shop soon, lots of skinless chicken breasts, fat free yoghurt as snack (yum. Not!) and will be trying cottage cheese for the first time.


Oh.. The things a breakup does to someone :P
 
3 times a week is fine Dave,just concentrate on the compound movements and results will come.

Welll done on the dietary changes.Preferential snacks(over yogurt)would be nuts,eggs,tinned fish,apples,bananas,protein(not all in ones...) shakes.

Good luck mate.
 
FantasyIreland said:
3 times a week is fine Dave,just concentrate on the compound movements and results will come.

Welll done on the dietary changes.Preferential snacks(over yogurt)would be nuts,eggs,tinned fish,apples,bananas,protein(not all in ones...) shakes.

Good luck mate.


What do you mean by compound movements? I usually do 1 session per week on biceps/abs, 1 sesh on chest/shoulders and one sesh on back/various with 30 mins cardio (15 tread, 15 bike) then 5 exercises depending on the session all with 3 sets of either 8, 10 or 12 reps. If that makes sense..

My snacjs are getting better and im getting graze boxes delivered weekly now which are usually dried fruits, nuts, seeds etc.

Currently weigh 82.5kgs and im 6 feet tall.

PBs 1 mile in 9:51 on treadmill
Around 5 miles on bike in 18 mins (I think)

Ive got a bit of a belly im working onso was gonna go for just 1 protein shake before a workout and take supplements before as well, think this should be fine.

Any tips/ improvements / targets I should be hitting are greatly appreciated!
 
Compound moves are the 'big' lifts that incorporate several muscle groups rather than isolation,which as the name suggests,targets specifics.

So - Deadlifts,Squats,Chest press,Chins,Rows,Over Head Press(OHP)

Base your workout around these.


@Bigga

Coffee,IMO,is fine in moderation,so 1-2 cups a day will do you no harm and a cup(black) half to an hour prior to training may even be beneficial - certain studies suggest it helps with the fat burning process,blunts pain and obviously gives a short term jolt.

On a negative,Coffee will raise blood sugar,it interferes with the digestion/metabolism and,as it's a CNS stimulant,it will effect the adrenal glands and raise cortisol levels - both are involved in the bodies stress response,which obviously release several undesired effects.

My advice would be never to drink coffee with a meal,especially a carb rich meal,as the insulin response coffee causes will encourage the food to be stored as fat.

Coffee is also known to blunt the effects of creatine,so again,avoid at the same time.

Here is a decent article.........

Caffeine stimulates cortisol production
One of the roles of cortisol, known as the stress hormone, is to help facilitate the fight or flight mechanism designed to save us from physical threat. When the body is stressed, cortisol's job is to up blood pressure and speed carbohydrate and fat metabolism, increasing the amount of blood sugar in the system to feed muscles and cells so they can function more effectively when stressed. Cortisol also promotes the release of insulin necessary to facilitate movement of glucose into the cells.

This cortisol-induced demand for blood sugar causes us to feel hungry, encouraging us to eat more despite our best intentions. Of course this situation is exacerbated if we drink more coffee when we are also under stress. If our response to the increased cortisol were physical, like running away from a perceived threat or choosing instead to fight, we might burn off the extra fuel. However, in today's world since most stress is mental or emotional and rarely due to actual physical threat, weight gain is a likely result. In addition, faced with consistently elevated insulin levels, our cells will tend to become resistant to its effect making them less able to utilize our now elevated levels of blood sugar. This insulin resistance condition is often followed by a diagnosis of type 2 diabetes.


Regular coffee drinking may increase tolerance to cortisol response
While caffeine prompts cortisol production, a 2005 study published in the journal Psychosomatic Medicine found that regular coffee drinking increases our tolerance, blunting this effect somewhat. Subjects in this study who were given caffeine after a five-day fast showed cortisol spikes in the morning; an effect which diminished after several days of regular exposure. However, researchers also found that when subjects were exposed to caffeine continuously throughout the day, cortisol levels began to rise again in the afternoon. Further results also showed that study participants prone to high blood pressure reacted more strongly to the caffeine than did others and produced more cortisol.

This means for people who sip coffee throughout the day, there is a good chance their body will respond by eventually producing more cortisol encouraging weight gain and/or the development of type 2 diabetes, especially those who are hypertensive. On the other hand, for those who limit their intake of coffee to one or two cups first thing in the morning their cortisol response may be less serious.


Cortisol promotes fat storage
According to Shawn Talbott, PhD, author of The Cortisol Connection, another one of cortisol's roles is to encourage our bodies to store fat; a process that is helped along by higher levels of insulin. Unfortunately, this particular fat often gets located in the abdominal area causing a condition that may be associated not only with diabetes but also with heart disease, high cholesterol and hypertension.

For all of these reasons, in spite of its minimal calories, drinking coffee may not be a good decision for anyone who's goal is to lose weight.


Learn more: <a class="postlink" href="http://www.naturalnews.com/034674_coffee_cortisol_weight_gain.html#ixzz1pXXhHQFX" onclick="window.open(this.href);return false;">http://www.naturalnews.com/034674_coffe ... z1pXXhHQFX</a>
 
Coffee and its high caffeine content is to blame for my migraines (at least in part), I think.

When I was younger I used to drink it a fair bit, with 2 sugars, and I had a migraine (with aura and sickness) every few months, despite taking medication. Now I'm older and wiser(!), I drink green tea with no sweetening, and I can count on one hand the number of migraines I've had over the past 3/4 years.

They're not gone completely, and still fuck up my day when I do get one, but it's a step in the right direction.
 
K well im used to just doing the 'easier' exercises as atm Im flying solo at the gym and deadlifts are something ive never done before so my form would be wrong.

My exercises are usually things like
Peck fly, bench press, curls with the straight bars, planks, situps with medicine balls, shoulder press that kind of thing.

I know enough to get by on my own and mix it up when I go but those compound exercises seem like the dangerous ones where you can hurt yourself if your form isnt right.

Protein arrived today, time to get the awful farts (you know the ones..)
 
Daveth said:
K well im used to just doing the 'easier' exercises as atm Im flying solo at the gym and deadlifts are something ive never done before so my form would be wrong.

My exercises are usually things like
Peck fly, bench press, curls with the straight bars, planks, situps with medicine balls, shoulder press that kind of thing.

I know enough to get by on my own and mix it up when I go but those compound exercises seem like the dangerous ones where you can hurt yourself if your form isnt right.

Protein arrived today, time to get the awful farts (you know the ones..)


Dead lifts are not that difficult you can always start on a low weight until you are comfortable enough to move up. So 15kgs on each side until your technique is right.

[youtube]http://www.youtube.com/watch?v=8-O_MT72rck[/youtube]

Great video, shabby music you might like it though.

Well posterior core movements are important too

[youtube]http://www.youtube.com/watch?v=YHlUdOVpv1I&feature=related[/youtube]

Most gyms also have the machine where you can work on these too. If you are intimidated by squats use the machines. Same for chest press, chin ups, light weights for rows and over head press. You wont harm yourself. Its always better to use light weights and proper form and technique than go in and try and show up the juice heads but injure yourself.
 
One question I'm never sure of the answer to;

I've got boxing tonight at 7:30, what should I be eating today and when so I'm fueled but not weighed down later?
 
SWP's back said:
One question I'm never sure of the answer to;

I've got boxing tonight at 7:30, what should I be eating today and when so I'm fueled but not weighed down later?
Best to space it out mate
Porridge for breakfast
Few handful of mixed nuts through the day
Some source of protein for lunch (Chicken or Tuna) maybe some wholemeal rice with it
Then after training have something like a peanut butter sandwich this will stop your muscle being broken down
 

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