want to bulk

**casper514** · 03-08-2009, 12:36 PM

reps 10.8.6
i do back,chest (4 exercise each)
bicep,tricep (4 each)
shoulders,traps, legs(4 exercise shoulder,2 exercise traps and 2 legs)
i do abs everyday and boxing for cardio 3 times a week 1hr30 every time
i feel i can growm more but i cant find any help with a new one,,,

i need a bulking program can anyone help me
age 23 height5.7 bf 16 maybe less 197 maybe less my weighin is in 5 days so i can b 192 10 190 thanks

***T-MOS*** · 03-08-2009, 12:38 PM

Originally Posted by casper514

reps 10.8.6
i do back,chest (4 exercise each)
bicep,tricep (4 each)
shoulders,traps, legs(4 exercise shoulder,2 exercise traps and 2 legs)
i do abs everyday and boxing for cardio 3 times a week 1hr30 every time
i feel i can growm more but i cant find any help with a new one,,,

i need a bulking program can anyone help me
age 23 height5.7 bf 16 maybe less 197 maybe less my weighin is in 5 days so i can b 192 10 190 thanks

you didn't need to repost this, the other thread would have been moved here. but its ok

***FireGuy*** · 03-08-2009, 12:42 PM

90 minutes if continous cardio is counterproductive to bulking. I would not recommend doing over 60 continous minutes even if cutting.

**SuperLift** · 03-08-2009, 01:00 PM

Originally Posted by FireGuy1

90 minutes if continous cardio is counterproductive to bulking. I would not recommend doing over 60 continous minutes even if cutting.

good advice, listen... Cardio is way to long. Burning to much muscle.

Don't go more than 2hrs without protein/carb or protein/fat YOU WILL GROW

**casper514** · 03-08-2009, 01:02 PM

ok so ill change my boxing hrs to lets say 1 hr but i know too much cardio is not good for what i want to achieve ,,,but now i need to get the point of bulking training ppl tell me from 8 to 10 is for mass and under that is for strengh i see its complicated so i wanna get a new program so i can adapt to a new way

**casper514** · 03-08-2009, 01:04 PM

oh and by the way i think im at 2200 calories a day high protein low carbs no fat so maybe that will b also dificult to bulking but its complicated at this point im cutting and bulking

**casper514** · 03-08-2009, 03:47 PM

anyone ??????

**FortKnox36** · 03-08-2009, 05:23 PM

2200?????????? wayyyyyyy too lowwww

**FortKnox36** · 03-08-2009, 05:25 PM

To lean bulk I would just reccomend cutting carbs past 5 pm. But I would take in at least 3500 cals so you can actually build muscle. All that cardio and cutting carbs out past 5pm will be very efficient and effective.

**british bulldog 1** · 03-08-2009, 05:27 PM

you ned to eat more fatty foods and cut your cardio out for at lest 2 months

***D7M*** · 03-08-2009, 05:46 PM

Originally Posted by british bulldog 1

you ned to eat more fatty foods and cut your cardio out for at lest 2 months

wtf?

Not good advice, my friend.

**SuperLift** · 03-08-2009, 06:07 PM

3500-4000k per day if you are trying to bulk

100-150g healthy fats
400-500g carbs (good sources)
300-350g protein

**casper514** · 03-08-2009, 07:50 PM

the thing is im trying to loose fat also im cutting and bulking at the same time

**casper514** · 03-08-2009, 07:54 PM

im not 2 sure about how many calories im taking but this is what my diet is
BREAKFEST
6 eggs (1 whole)
1cup oatmeal
1cup of blueberry

SNACK 1
protein shake (2 scoops iso low carb)

MEAL 1
3/4 brown rice
8oz chiken
1cup vegetable

SNACK 2
protein shake

MEAL 2
`1 sweet potatoe
8 oz either chiken breast or lean steak

BEDTIME
casein shake

i have fat around my belly that im trying to get ride of i wanna b at least at 12%bf

**casper514** · 03-08-2009, 07:57 PM

ok so i get it i can still get a bulking diet in about 3500 cal a day but still do cardio to loose the exess fat

**FortKnox36** · 03-08-2009, 08:54 PM

Yes, do a bulking diet. Take in a lot of calories. Add some substance to your snacks. Make sure you get in at least 3500 calories in every day. Make sure you also cut out carbs after 5-6pm or 6 hours before you go to bed. Make sure you do cardio. 3 points that will get you to your goals. Calories, carbs, cardio. Tweek them to satisfy your goals.

**casper514** · 03-08-2009, 09:15 PM

perfect thanks alot here imma post another diet can u tell me if its a bit better
BREAKFEST
8 eggs (1 whole)
1cup oatmeal
1cup of blueberry

SNACK 1
protein shake (i got isoflex low carb)
low fat yogourt

MEAL 1
3/4 brown rice
8oz chiken
1cup vegetable

SNACK 2
protein shake 1 tbs natural peanut butter

MEAL 2
5oz baked potatoe (white potatoe)
8 oz either chiken breast or lean steak

BEDTIME
1/2 cup cottage cheese
protein with skim milk
and should i go with 10 oz of chiken insted of 8 or its fine

**FortKnox36** · 03-08-2009, 09:21 PM

Originally Posted by casper514

perfect thanks alot here imma post another diet can u tell me if its a bit better
BREAKFEST
8 eggs (1 whole)
1cup oatmeal
1cup of blueberry

SNACK 1
protein shake (i got isoflex low carb)
low fat yogourt
If your protein shake is like this then thats good: 2 scoops protein, 8oz milk, 1/2 cup oatmeal, 1 banana, 1 tbsp olive oil which may come to around 600-700 cals

MEAL 1
3/4 brown rice
8oz chiken
1cup vegetable

SNACK 2
protein shake 1 tbs natural peanut butter

MEAL 2
5oz baked potatoe (white potatoe)
8 oz either chiken breast or lean steak

BEDTIME
1/2 cup cottage cheese
protein with skim milk
and should i go with 10 oz of chiken insted of 8 or its fine

I need to see the times and macros, I really dont think you are getting enough calories

**casper514** · 03-08-2009, 09:24 PM

the hrs are9,11,1,3,5,7 whats macros ( newbee question) sorry ( and the protein shake u wrote me is 1 time thing or all them and the diet that u just commented on its not even what im doing im doing the other one cuz im cutting 2 but i wanna also bulk so i guess il bulk and do cardio for the belly situation

**FortKnox36** · 03-08-2009, 09:43 PM

Originally Posted by casper514

the hrs are9,11,1,3,5,7 whats macros ( newbee question) sorry ( and the protein shake u wrote me is 1 time thing or all them and the diet that u just commented on its not even what im doing im doing the other one cuz im cutting 2 but i wanna also bulk so i guess il bulk and do cardio for the belly situation

Macros is like (Fat, Protein, Carbs, Calories) for each meal. I would have that protein shake I told you about 1st thing when you wake up and then have your breakfast 2 hours after that, which would be your eggs n such. Make sure you are also getting pre and post workout nutrition.

So post up your diet including your protein, carbs, fat and calories for each meal. Then post up your totals for the day. And then I can help you further. It may take awhile but it will help extremely.

**FortKnox36** · 03-08-2009, 09:46 PM

Oh and there is no such thing as a snack. I eat "meals" every 2 hours. It is better to get in as many whole foods as possible. So I would just have that protein shake i told u about in the morning then have one that consists of whey/milk before workout and then one which consists of whey/milk/banana/oats after workout. And thats it. Just 3 per day at those times. When you dont workout just have one protein shake in place. Have 6-8 meals every day spaced 2 hrs apart. Cut carbs past 5-6pm. Do cardio every other day.

**casper514** · 03-08-2009, 10:12 PM

thanks bro after this cycle imma do clen so i can get ride of the fat the moast i can and about july ill start this i know its gonna b good and ya thats it for bulking what is the reps i ear 8 to 10 is to bulk someone told me lets say i do chest i do 4 exercise well i do for all muscle parts so thats t10 ,8 ,6,6,6 then 8,8,6,6 then 8,8,8and the last one is 6,6,6 is that any good or whats the better way for bulking

**FortKnox36** · 03-09-2009, 07:13 AM

Originally Posted by casper514

thanks bro after this cycle imma do clen so i can get ride of the fat the moast i can and about july ill start this i know its gonna b good and ya thats it for bulking what is the reps i ear 8 to 10 is to bulk someone told me lets say i do chest i do 4 exercise well i do for all muscle parts so thats t10 ,8 ,6,6,6 then 8,8,6,6 then 8,8,8and the last one is 6,6,6 is that any good or whats the better way for bulking

Why would you wait till july to start eating right? Why not now? If you are on cycle you need to be taking in even more calories. Like upper 4,000s at least every day. Bulking has more to do with your diet than training imo. But usually 6-12 rep range is ok.

**casper514** · 03-09-2009, 07:19 AM

cuz right now im cutting thast why i was at 21%bf im going down to less then 14 that my goal i started too early my cycle, i shouldev broth my bf% lower before starting a cycle but i alllready started it so imma finish it after this cycle ima do clen to reach my goal and then imma start the bulking progress ,,,,,,http://forums.steroid.com/showthread...93,,,,,,,thats me last month i got that fat to get ride of before bulking

**FortKnox36** · 03-09-2009, 07:37 AM

Originally Posted by casper514

cuz right now im cutting thast why i was at 21%bf im going down to less then 14 that my goal i started too early my cycle, i shouldev broth my bf% lower before starting a cycle but i alllready started it so imma finish it after this cycle ima do clen to reach my goal and then imma start the bulking progress ,,,,,,http://forums.steroid.com/showthread...93,,,,,,,thats me last month i got that fat to get ride of before bulking

so ur on test right now?

**casper514** · 03-09-2009, 07:47 AM

yep still have good results but i started too fast dident even have a pct in hand and my bf too high

**FortKnox36** · 03-09-2009, 08:36 AM

Originally Posted by casper514

yep still have good results but i started too fast dident even have a pct in hand and my bf too high

Yea i dunno now man. When you take a cycle and dont have PCT etc etc etc it kinda confuses me on how to figure out ur diet. Your messin with your hormones and that can cause fluctuations in your body fat muscle mass etc etc. I cant help tweek your diet, because your results are gonna be sporadic based on how your cycle ends up. If you dont have a pct then your gonna get fat again and lose muscle mass after your cycle ends regardless of how good your diet is.

**casper514** · 03-09-2009, 09:24 AM

i ordered clomi and tamox and im on letro right now thew thing is i did it wrong this time i shouldev had it in hand before i even started this cycle i still have a month to go in this cycle and 2 weeks after ill start the pct

**casper514** · 03-09-2009, 09:28 AM

i never said i wasent gonna do a pct that just doesent make no sense my point was there alot of thing i shouldev done that i dident

**FortKnox36** · 03-09-2009, 01:17 PM

Originally Posted by casper514

i never said i wasent gonna do a pct that just doesent make no sense my point was there alot of thing i shouldev done that i dident

I see. Yeah if I were you I would still do a bulking diet while your on test so you can gain as much muscle as possible. Still cut carbs after 5. And do cardio. Your body fat should def still decrease even on bulking diet. Then when you are on PCT I would lower the cals a little and hop on the clen . Then you will look shredded. When taking clen and cuttin up i WOULD HAVE CARBS only in the morning and before and after workout....thats all.