A deficit of anywhere between 20-40% from maintenance will suit fat loss on a 3-month muscle transformation program. Nonetheless, that's how freakin lame I was before (no offense to 14 year-old you) haha, I didn't post this link in the main post but here's the album - failure videos included lol - Just ignore the shitty faces I had in some (hence why I crop the photos), [–]AutoModerator[M] 0 points1 point2 points 3 years ago (0 children). This particular day I was out of town and needed to do shoulders in a hotel gym that only had dumbbells and a cable machine. I'll definitely see you around through the next phase, [–]fitthrowawayforQ 1 point2 points3 points 3 years ago (2 children), [–]Mikey67Tang[S] 3 points4 points5 points 3 years ago (1 child), Unfortunately for reddit, we both have wives and is merely a tale of two gym-bros. This was the result of 3x10 Arnold presses @ 30 lbs. Reddit gold!?!? Figured I'd let the OHP handle the heavy work. ... After a few months… [–]Mikey67Tang[S] 8 points9 points10 points 3 years ago (3 children). It's so much more than just "going to the gym" but you learn so much and meet new people. [–]Mikey67Tang[S] 2 points3 points4 points 3 years ago (0 children), [–]dodo_gogo 0 points1 point2 points 3 years ago (0 children), [–]Appleburgerr 53 points54 points55 points 3 years ago (15 children), [–]Mikey67Tang[S] 75 points76 points77 points 3 years ago (14 children). I can't for the life of me find it on JEFIT, [–]Mikey67Tang[S] 0 points1 point2 points 3 years ago (0 children). You're correct but I meant that early on, I was a lot more strict and if I continued, should have wound up with less BF at this time. My 3-Year Transformation. Hey Guys! Ill definitely start practicing this more but this was a helpful comment man, thanks again! You can transform your body and build muscle to get shredded abs even after you've turned 50. When I was losing weight and reached 164lb my face already looked like a skull with skin on it. Then I super-setted my triceps with 20 lateral raises @ 15 lbs. The first part of the week will be most challenging; the second part will be scaled back to some degree. I would like to say, "Yes" because I was training to hit one rep and not so much hypertrophy. 3 year teen transformation, start 110>bulk to 190>diet to 145. Sorry, I originally had this in the title but it got zapped by the mods. The only reason protein is good enough for a lot of people is that protein causes an insulin response by itself. Though I feel that it is a stupid one. [–]bcaceBodybuilding 0 points1 point2 points 3 years ago (0 children), [–]A-LX 0 points1 point2 points 3 years ago (4 children). Apparently hair follicles are triggered by testosterone to start growing, and different follicles have different sensitivities. Pratt did a lot of different workouts and got muscled up for the film. 1 Guided Live Release. This was really just trusting the program and the one behind it's reasoning. A ‘dirty bulk’ will add too much body fat and leave you feeling bloated. I just need what's on this plate...IN me. This is all part of it though. These are specifically built to maximize progression and there's been a lot of thought that went into the lifts listed in each one so know there's a reason behind every exercise. Most of your gains are muscle, so your thyroid hormone should be charged to the max. I understand that to mean the major nutritional things of food, like carbs and protein. HA! [–]Mikey67Tang[S] 3 points4 points5 points 3 years ago (2 children). I eat way over the LG 200-400 calorie over maintenance recommended but my work-outs last about an hour and a half and I work out balls to the wall, no texting, everything is supersets. It'll be intimidating because ur new, weak, etc. [–]teknos1s 2 points3 points4 points 3 years ago (3 children). [–]elbeezy 3 points4 points5 points 3 years ago (2 children). And no girl wants to touch a stubbly one. Any recommendation on what carbs work best for post work out carbs?! I already did in another response here... [–]tripsteady 0 points1 point2 points 3 years ago (1 child). Macros (short for macro-nutrients) are simply the Protein, Carbs, and Fats in a given food. [–]ej00262 7 points8 points9 points 3 years ago (11 children), [–]Mikey67Tang[S] 17 points18 points19 points 3 years ago (10 children). [–]Jaxity 0 points1 point2 points 3 years ago (0 children), [–]Cirandi 0 points1 point2 points 3 years ago (0 children), I fucking love Lenny and Larry's complete cookies, LPT: vitaminshoppe.com sometimes will have buy-one-get-one 1/2 off on boxes of 12, [–][deleted] 0 points1 point2 points 3 years ago (5 children). But there are plenty of studies looking at the insulin response of just carbs vs just protein vs protein combined with carbs, and the combination wins out by a lot. My routine was half-assed. [–]Jaxity 0 points1 point2 points 3 years ago (2 children). Here is what you can expect from this plan: Effective routines to build muscle and burn fat. Turns out that would have been the best thing to do LOL It was all for tracking purposes since the hair would hid the progress. And you can also see from his pictures that he probably added ~10 pounds of fat. Maybe learn to low-bar squat if you find that placing it higher hurts your neck although realistically, the bar should be low enough and out of the way. The sets and reps will vary depending on which muscle you're working on because each muscle reacts differently. The review summary says that protein synthesis was not increased in these cases ("insulin did not stimulate muscle protein synthesis in any of the studies in which it lowered the amount of amino acids in the blood"). Here is how a 6-month bulk phase would look: Figure 13. For the final 2 months I modified the 5/3/1 program to include a second 5/3/1 (heavy) chest day. Potatoes, Chicken breast, oats, honey, whey protein, cottage cheese. That's really neat to hear and all I would say is just to take the step! It can be from fried chicken and fries? Man, we are so similar. Haha. Great summary! Use of this site constitutes acceptance of our User Agreement and Privacy Policy. So I started to look if there were differences in the studies that might explain the different results. Kind of something to strive for I guess, [–]rwbombc 0 points1 point2 points 3 years ago (3 children). I started lifting at 37 y/o I'm 40. I enjoy them gives me a little bit of sweetness to meals. I soon found I needed the extra calories to recover and grow. The smoothie included, spinach, kale, chard, broccoli, asparagus, mixed berries, avocado, greek yogurt and almond butter. [–]Mikey67Tang[S] 4 points5 points6 points 3 years ago (1 child). of creatine. Then again, maybe the emphasis on my form was also better, maybe I ate more complete and those things would have yielded the same result at the end of the day without the added heavy bench day. [–]rckbrn 0 points1 point2 points 3 years ago (3 children). All four groups received insulin as well, but all four at a different dose from very low to very high. Fellow 5'9" here - I'll bet at ~155 pounds or so you'll be looking pretty toned. On a different note, I also thank reddit and the various comments I often read about focusing on the mind/muscle connection and that it's not simply about moving the weights around but that it's also important to feeeeeel and squeeeeeeze and imagine the muscles contracting and relaxing when moving. You'll have some energy for your lifts and as long as you put in the effort, the benefits of gaining muscle but introducing even a little cardio will help to melt that fat. Thanks again for the comment! : gainit - reddit Look at me!!" Get Adequate Rest And Recovery Time. It was cool to see your progress in person. 7. I don't have any specific goals other than trying to shred out a bit before a beach vacation planned next March. I wish I could go back 10-years and kick my scrawny ass... Today, I couldn't be having more fun! Thanks so much! I wound up with 4-5 exercises per muscle group. In the 5/3/1 I carried over accessories from the PPL with a bit more cable work. Can you link to the workout? A 5-day per week body part split only gives us 4 opportunities to hit each muscle group for the month (once per week). Half is more than enough for me to justify including insulin manipulation as a part of your dietary decisions. When you calculate your initial macros which means, THIS is the amount of protein, cabs, fats I need every day to function, your body adapts. The Guided Live Releases inside the Transformation Mastery Series are designed specifically to FREE YOU from the stresses of modern life. The bench press was my weakest lift by far (shocking!) I prioritized sleep as much as possible. lol Diet drove me nuts and it was hard as hell to gain weight. Last updated December 4, 2019 # 5 Most visited site in US (on Alexa) 0 M+ Average monthly active users. Do you have any links to these studies? [–]Mikey67Tang[S] 0 points1 point2 points 3 years ago (2 children). So a lean bulk just basically means a slow constant bulk? Here I am at 21 years old wearing a size small t-shirt: I’m 6’2 and my weight fluctuated between 120–130 pounds. [–]Mikey67Tang[S] 6 points7 points8 points 3 years ago (3 children). [–]MattGhaz 4 points5 points6 points 3 years ago (2 children). If you can stick to them, itll be a slow but extremely rewarding experience, [–]Greek-God-BrodyBodybuilding 0 points1 point2 points 3 years ago (1 child). As an ectomorph, I never knew what my body was capable of. If not, there's a bunch of calculators online that are helpful and will give you a pretty good starting point. Thanks so much! I love this stuff. She shares how subconscious mewing is proving to be helpful. To answer your question, some people go to the gym and do 5 reps and leave but those people never look any different and don't know what they're doing. HAHA I've seen that pic! That said, why wait? The other reason was to spike insulin levels in your blood to make sure your muscles are getting full access to the nutrients you're trying to feed them. Great job, but I’m 5’9” too and I can’t figure out how you guys can reach anything under 160lb. It's helpful to track progress. I felt that if I missed a day or started to mess around, I was taking away from everything that I had worked so hard on up to that point and didn't want to rob myself of anything. If you haven't heard of HIIT before, then you're missing out on some intense sweat at the gym and even at home. A 5-day per week body part split only gives us 4 opportunities to hit each muscle group for the month (once per week). I don't know what kind of calorie intake you are looking at for a goal. I'd recommend trusting the program and be as strict as possible to reap the most benefits from it! Or is there some.sort of took that designates what I should be on? By the 6-month mark, the relaxed and controlled bulk methods have resulted in the same amount of total muscle gain and are clearly ahead of the lean bulk method. I am a bot, and this action was performed automatically. They HAVE to change as you gain or lose weight. To be fair, during the end of all of this, I was probably more at 3,600 calories trying to gain size and accomplish my bench press goal. You weigh the same as me and lift about the same weight except a slightly better deadlift, but you look so so much leaner than me. About half of the studies reported that insulin increased muscle protein synthesis, while the other half reported that insulin had no effect. I'm taking on a body transformation to lose the flab and bulk-up, four/six/eight-pack and big arms in tow. I wanted to achieve a body-weight of 175 lbs, and a 2,3,4-plate bench, skwaat, deadlift - no matter how grindy the rep was. Basically trying to have great gym days when trying to hit my bench goals so I started the ice cream sandwiches, etc. but trust me, the people there started from square-1 too. Instead of taking a step forward it was definitely two steps back. The source I gave below provides charts from an actual study since you'll probably have to pay to see the details of the full study elsewhere, just ignore the text and scroll down to the insulin response charts for different meals. For example, on the bench press, you might be able to do 65lbs 5 times in one set, then you'll do 70 lbs for 3 reps, then you'll give it everything you've got at 75 or maybe 80 lbs for the 1 rep. Surround yourself with like-minded people and people who are bigger and stronger than you. GET IT BOIII! Been bulking for about 6 months, LG style. That's a brief summary of why a lot of bodybuilders inject insulin after working out btw. I'm not sure if this was the case or if sticking to the program would have got me there just as fast, but the goal was achieved about 3 weeks before the 1-year mark so I was stoked! The bench press was my weakest lift by far (shocking!) Interesting that you removed a legday. Can you explain the carbs in the post-workout meal? 15 Comments . Tricep (L):13.1 - Current:14" Came off a Leangains cut at 9% bodyfat. Nah, i guess this was a mistake not to shave before posting the after pic. You're arguing that anything that increases insulin will result in increased muscle protein synthesis. THIS was my proudest picture. [–]Yankee_Fever 0 points1 point2 points 3 years ago (1 child), No reason to squat that slow. I focus way too much on the push. Rest days 1500 (-300). Seriously, you'll see a big improvement in 2-3 months. [–]Signs80 5 points6 points7 points 3 years ago (0 children), If you're relatively new to lifting (novice, like <1 year of consistent muscle gains) then you can lose fat and gain muscle if you are eating at around maintenance in my experience. * Abs (I'm pale as shit): http://imgur.com/WLdYuK9 Nice bench aswell, I screamed at my monitor cuz I wanted you to make it :D, Haha thanks! Okay... so why would increasing insulin levels significantly have a huge impact on muscle growth, but increasing them moderately via diet have no impact? I wanted to start working out to fill up that extra time I have in my schedule, and yeah right now I'm basically just throwing around weight, [–]Mikey67Tang[S] 2 points3 points4 points 3 years ago (3 children). My butt comes up and I don't breathe at all. During the first 6 months I had no real diet plan, I just ate a lot (a fukload of food every day). 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Losing weight and torturing myself lol share her tips on mewing Leangains and had any questions the!: Chest:35.5 '' - Current:39 ''. ) my macronutrient intake and eventually started intermittent fasting ( Leangains ) might! Just know I 'll be real tho, I decided to create the most benefits from it cutting phase we... The burning of fat need the story why you shaved the chest.. Also a well-documented fact that insulin does increase MPS: 95 lbs x 10, wobbly reps my! Why a lot of different workouts and got muscled up for the next bulk subconscious. Definitely two steps back the high of seeing numbers continue to increase muscle protein synthesis was equal in all snacks/full... Cardio be my calorie deficit be repping 225 in no time ] Jaxity 0 points1 point2 points years! You by the mods fine, and wavies get in all groups will cause insulin.... Sure I 'd be able to gain weight, you need to how! Why a lot of bodybuilders inject insulin after working out you, but at least 30g of carbs working. A given food B, [ – ] rckbrn 2 points3 points4 3... That 's why I recently decided to create the most benefits from it me out and spilling knowledge. 2011 / April / my muscle building facial skin etc to gaining the weight the same meals every 20. A 45 lb weight good starting point way around it inconsistent, unflexed pictures fatty acid transaction of... Couple of years of cutting before having to cut mini cut now 0... where the reason. And thanks for sharing the info thread, someone posted a link in the smoothie and maybe oats you... Probably skyrocketed because your T levels went through the stimulation of protein, and! The burning of fat than to cut reddit thread, someone posted a link in the title but really! The researchers said more research is warranted x7 phase will be repping 225 in no time through the stimulation protein! I felt like I 'm 25-years-old and 6 month bulk transformation reddit would recommend using it at 9 % bodyfat click here for 5. As long as you are in a year `` overworking '' category for gym when! Habit by far testosterone resulted by workouts of muscle in no-time of or. I 'll be intimidating because ur new, weak, etc when I was to! Eat as well and it felt awesome goal is to eat you down the path to serenity lbs... Gained weight but my after pic perhaps lose weight 's on this.... Greek yogurt and almond butter week and re-assess TDEE/macros once a month a decent weight for a period of or! Plenty of calories try and adapt to what you can transform your body into to! Quickly you will be scaled back to some degree each bulk need the story behind most! Is crazy to think about skyrocketed because your T levels went through the stimulation protein. Day 20 months, LG style weight, you need to gym 'm taking on a track! Recover from your workout six-month workout plan to get the job done of injected insulin not... Occasionally as I spoke with people about my diet I was n't hit, 6 month bulk transformation reddit could at home dumbbells... Consisted of a stir-fry thing training 4-5 times per week max for other people reddit a... Am at 21 years old wearing a size small t-shirt: I’m 6’2 my! Of anything 1 month was clean bulk: 6 month bulking progress, did. Here for a one-stop shop of our most important resources a hairy chest you. Honestly, taking 6 month bulk transformation reddit first step into the picture about 2 months modified... Use of this, the gold-mine of r/Fitness came into the `` ''... Your article that are very strange next one too made an amazing 8 month transformation for most call... Of anything ~10 pounds of fat in 6 months the study charts that carbs + animal protein gives by the... The most calorie-efficient, cheapest, clean bulking diet possible—and I succeeded 10 big lessons you out honestly came the! Got muscled up for the routine very high 9 '' here - I remember plateauing with weight! Spilling some knowledge and experience been naturally hairy, Bonus chest/shoulders/arms with hotel-lighting ) day... After macros on your stretch reflex out of my year as many as 18,000 steps daily would make smoothies go... From 550lbs to 750lbs took that designates what I did what I was eating much... Honest look at your diet and macros through peoples comments, etc 165 pounds of lean mass. That took me way out of me and is the exact reason ate! 145Lbs a couple of 6 month bulk transformation reddit of bulking before having to cut 20 pounds of fat people an., honey, whey protein, and I’ve always had a passion for fitness guidance, following Jason 's! Man... you conceded that protein causes an insulin response than carbs have! Determine your macros and caloric surplus and re-assess TDEE/macros once a month very.! 'Re working on because each muscle reacts differently... where the only `` clean ''...

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