Gained 40 lbs in six months....diet, workout, advice wanted

[Superballer]

21 years old
5'11"
Six months training

September 29, 2005 - 162 lbs - 10% BF??

[Superballer]

April 1, 2006 - 200-203 lbs - 13-14% BF???


Diet
http://forums.steroid.com/showthread...21#post2608021

Workout
http://forums.steroid.com/showthread...24#post2608824

Comments and Questions

Okay, I've been training for a year and a half or so, but didn't know ANYTHING about diet until six months ago (Sept 29, before diet pics). All natural, don't plan on gear until I keep my diet perfect for six months (to prove to myself I can do it) therefore establish a better base. Overall goal: to become a monster.

I've been extremely happy with my progress, the pics don't always capture the full story. I am a true ectomorph. I constantly get comments on how much bigger I am and none of my clothes fit.
Look back to the second picture in the first post.... see that belt and jeans? Well, I had to cut a new hole in the belt and the jeans don't even need a belt anymore.

For the last two months or so, I've been slacking, cheating way too much and know I've gained a shit load of fat. This thread is to help me stay motivated to pull my shit back together...

I'd like to get some abbs for summer and then CLEAN bulk for the rest of summer: What is the best way to accomplish this, a two month cutter w/ cardio?

Or just start doing cardio while still bulking (see diet thread, for current bulk diet, 4000 cal or so)

I want to get back down to like 10% BF and then stay aprox. there while clean bulking. I know it can be done.

Any guesses on current body fat?

Any questions, comments welcome. Especially responses to the last couple questions. I really don't know what my best option is now that my goals have changed slightly for summer.

Thanks everyone....

[1buffsob]

Bf% estimate seems a little on the low side. I'm thinking at least 15%. You definately put on some size over the last 6 months, but a good amount of fat came with it. IMHO, you need to do a quick cutting diet to drop about 20lbs. From there, depending on physique assesment, a lean bulk will probably be in order.

1buffsob

[Superballer]

Perfect... exactly the type of advice I'm looking for.

Will be working on diet in diet thread.... be posting shortly. Check for update to second post.

[1buffsob]

[chest6]

pretty much what 1buffsob said. You gained some good size but a lot of bodyfat with it. Next time you bulk I would do a little more cardio and eat cleaner.

[IWANNABIGG]

mhmm i did the same thing i started off at 160 and ended up at 185 and most of that was fat which i did not want ..now i have to post my diet here and hopefully get some critique on it... but glad to see ur motivated

[1buffsob]

Chest6 hit it on the nose. Cardio can be done a certain times to maximize fat loss while still bulking. Goal being to balance out whatever fat you might of gained from excessive calories, with fat directly burned through cardio. The muscle and strength gains don't come quite as quick, but saves you the agony of having to do a long cut. I've said it before and I'll say it again, I'd rather spend 30 weeks doing a lean bulk than spending 10 weeks cutting. Clean up the diet next time and add more cardio, because now you're gonna spend the next 10 weeks cutting

1buffsob

[Superballer]

That was my next question: how long a cut would you estimate would be in order? I know it can only be a rough estimation but I know lots of you have good experience.

Thanks for the comments. Will be posting workout routine in workout forum later tonight. Got to hit the gym.

[chest6]

Probably 10-12 weeks..

[Superballer]

Thanks.... Better get started tomorrow then... I'll start writing up a cutting diet.

Here's my workout routine I've been using... Last few months I have fell off though... Time to pull it all together! http://forums.steroid.com/showthread...24#post2608824

[SwoleCat]

More cardio during the next bulk, and eat clean and make sure your amounts are precise for your goals. You seemed to store most of the weight around your trunk, and you don't hold lean mass there.

~SC~

[Superballer]

No more comments from anyone??? Good or bad?

Now that I know I'm fat I devised a cutty diet for critique... Please check it out here: http://forums.steroid.com/showthread.php?t=234518

Let me know if you have any suggestions... I know it can't be perfect, as I haven't had the chance to read about cutting as long as I've had for bulking.

[sonar1234]

1buffsob got a very good diet going and he has made quit an imperssive change in is physique.

[Natty99]

I'd say you could focus on the Delts and Traps a little more. But nice gains. Cardio in the morning on an empty stomach....I've been slacking on the cardio and have put on some flab as well.

[1buffsob]

1buffsob got a very good diet going and he has made quit an imperssive change in is physique.

Thanks bro.

Superballer;

If you want to check out the diet, here's a link.

http://forums.steroid.com/showthread.php?t=233988

I kept it very simple and very bland. I also commented on your cutting diet for suggestions. Keep us updated on how the fat loss goes and good luck.

1buffsob

P.S. You're gonna have a whole new appreciation for bulking after 10-12 weeks cutting.

[Superballer]

Natty, thanks for the comment, cardio does suck, it's just hard to get up any earlier than necessary. But once your there it's not to bad... I swear I don't even really break much of a sweat at 65-70% of max heart rate... almost kinda relaxing watching TV....

Thanks SOB...

I saw your thread last week, and I was looking at your diet at the time, but since it seemed like your a huge endomorph and I'm an ectomorph, it would not be as applicable to me.

But the principles seem similiar to mine.... as far as what food with what and timing.

[juiceboxxx]

Great progress bro! You should be proud, you have definently achieved your goal of bulking and gaining some mass. Maybe its not exactly what you were expecting and some fat came with it along the way but its a good start.

as the guys mentioned I would do 10-12 weeks of cardio as well as editing your diet perhaps in the diet forum.

[Superballer]

Quick update... got to get back to homework.

4 weeks in to cutting diet (1 week was spent in mexico drinking for spring break however....) been back on track for past two weeks. Been keeping calories relatively high - around 2700-3000 depending if training or not. Letting fat loss come slow with (hopefully) less muscle loss, since I'm a hardgainer. Cardio at 130 bpm 4-5 days a week. School has been killing me, and my sleep has suffered more than anything.



April 1 on left, April 26 on right... (hopefully you could have guessed)

Flame away.

[Superballer]

Sh1t, while I'm at it, any BF guestimates are welcome.......

[EcToMoRpHiAn]

I feel your pain brotha, I have a very similiar type body, and very hard to gain LBM. It is hard to tell from the pics if you have lost LBM or just some fat but you are definently leaner. That is the plus about being an ectomorph, we can drop weight alot easier than adding it, but it does look like you have lost quite a bit of mass in your arms.

[EcToMoRpHiAn]

I would definently add that you need to hit chest harder. I just started adding a lot of size by going as heavy as possible. Regardless of if you have somebody to train with or not, you gotta start going heavy, don't be afraid to ask randoms for a spot.

[Superballer]

damn... very true about the arms... didn't really notice that... just started keeping a detailed log of diet and training, to monitor how much my lifts are suffering. So hopefully not much...

Thanks for the comment.

[Superballer]

damn still no comments...

I guess what I want to know is how do those of you experienced with cutting monitor your fat loss vs. muscle loss. I'm keeping a log of my foods and workouts and I know the scale isn't an accurate tool of progress.

[Joker 13]

hey your dog looks like mine

[Ntpadude]

Chest6 hit it on the nose. Cardio can be done a certain times to maximize fat loss while still bulking. Goal being to balance out whatever fat you might of gained from excessive calories, with fat directly burned through cardio. The muscle and strength gains don't come quite as quick, but saves you the agony of having to do a long cut. I've said it before and I'll say it again, I'd rather spend 30 weeks doing a lean bulk than spending 10 weeks cutting. Clean up the diet next time and add more cardio, because now you're gonna spend the next 10 weeks cutting

1buffsob

Most guys doing first cycles (roids) or first bulk cycles (food based only), end up with excess fat... I agree with you on taking a slower growth rate and not having to cut. My experience with cutting cycles are you cannot grow muscle during one. In fact the idea is to mimimize the muscle lost but still you will loose arm and muscle size while loosing fat... on the same time trying to get 9% or below body fat or even trying to maintain it there will not leave you any calaries to grow with at all with either. Even guys on the best roids, trying to maintain an 8% body fat means you wasted the roids, wont grow because no food to fuel that growth. Its a delicate balance between taking on some fat to grow muscle without overgrowing the fat.