Working out! Fitness! Nutrition! | Page 27 | GTAMotorcycle.com

Working out! Fitness! Nutrition!

I'm hoping you guys can answer a question that I have... I've been trying to go the leangains route and I'm getting a little frustrated with the results, but it might just be because I'm not dieting right. I'm finally ripped, but for the work that I'm putting in, I know I should be putting on more muscle. I don't know what my maintenance is, but I know for sure that I'm in a deficit. Is it possible to put on lean muscle/size while being in a deficit, or do I need to have a surplus of calories? I want to stay ripped, but get bigger (I know that it I can't get too big while maintaining close to the same body fat). I know I'm getting enough protein in, so maybe I just need more carbs?

And here's a pic after the spartan race. I'm at 7.6% now and I followed dizzy929's suggestion - I'm on week 6/12 of the gethin program (although it took me 2+ months to get to week 6 'cause I took 3 weeks off from the gym). I'd highly recommend the program...I can't wait to go through it for the 2nd time, without any breaks.
spartanracenoface-1.jpg


Update me, guys! You hitting your goals, or what?

And if anyone could answer my question, I'd really appreciate it.
 
**** dude..if I was that thin, I'd be doing 50min 40k's on the bike!!! :-D I've been hitting the road..but I ain't losing any...just trying to stay somewhat healthy... Props..that was a good run you did bud!
 
I started insanity... Well, I have started the diet (already down a couple).
I was supposed to hit it good this week, but I've strained my right pectoralis minor (as best I can figure) when I braced my self in a low side over a week ago. I'm still bruised up decently too.
Seeing as I'm chasing a points championship I had to ride this past weekend, and I could hardly lift my gas tank to fuel the bike. Made the big hits on the track an issue, and it was painful to take deep breaths once I got off the track. I rode and raced like that all weekend, topping up on ibuprofen and icing it. It's getting better as the week goes on, but I have to take it easy since I'm racing again this weekend.
I'll be set behind about 2 weeks with this and my race school that I have in a couple weeks.

But, hey at least my friends keep rubbing in my face all the beer and good food they are having lol.
 
Hay guys, just finished a really good mass build, went from 209-231 and my various lifts increased by 80-110lbs. (bench press from 135 to 215 for 10 reps, squats 210-320 for 10 reps). Unfortunately as you can imagine, I've developed a bit of a gut...any ideas? I don't want to start a shred immediately after a build. I've considered the insanity DVDs at home and just go easy in the gym. Thoughts? The build obviously had pretty heavy supplementation, I'm phasing all of them out except the essentials (IsoWhey and Casein, Daily multi, Omega-3)
 
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JonnyWyshbone said:
My wife is doing the insanity vids now, trust me they work! The food guide meals are a little too complex if youre on the move all the time, just try and be reasonable with what u eat. Also the vids are hilarious cuz the people with Shaun T are constantly bonkin and looking goofy. You will get cut and endurance from these vids. If youre thinking about it, go for it cuz they are awesome! Hopefully once my back gets better I'm gonna do the 60 days myself. Good luck :)
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I did it myself
Loved it, i melted away like RIDICULOUS.

Keep at it and eat clean.
Then at the time, when it was cheaper, it bought shakeology to replace a meal a day

Melted even more.
You'll see after the 1st month youll be proud and 2nd month when you start youll be like "wtf, what have i done for the past month" cause its that difficult
 
LePhillou said:
I did it myself
Loved it, i melted away like RIDICULOUS.

Keep at it and eat clean.
Then at the time, when it was cheaper, it bought shakeology to replace a meal a day

Melted even more.
You'll see after the 1st month youll be proud and 2nd month when you start youll be like "wtf, what have i done for the past month" cause its that difficult
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That Tanya chick in the fitness test DVD is motivation enough lol.
Good thing is my baseline results were on par or better than theirs, so when I'm finally done I should be a rock star... Once I'm healthy again.
The goal is a solid 20lbs in 2 months, but I'm already down 3-5lbs just on diet this past week.
 
rmemedic said:
That Tanya chick in the fitness test DVD is motivation enough lol.
Good thing is my baseline results were on par or better than theirs, so when I'm finally done I should be a rock star... Once I'm healthy again.
The goal is a solid 20lbs in 2 months, but I'm already down 3-5lbs just on diet this past week.
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Keep at it, cant do insanity anymore due to a skiing knee injury so im doing Les Mills Pump (beachbody workout)...so much milder but helps strengthen the knee back to where it was.

Id say i didnt lose lots of weight with insanity, i replace fat with muscle and i had to puncture a whole in my belt as it wasnt tight enough anymore
Good results with your fit test, same thing here was on par with their original results...and tanya is hot but annoying. ALWAYS smiling. Look at her in hip hop abs (pre-implants) and then you see her there and its just WOW.
 
TomC said:
Why do you guys do to get big lats
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It's tempting to say wide grip pull downs and pull ups but in reality I attribute my somewhat decent lat development to (good back genetics and) dedicating a full day a week to generally murdering my back. For the couple of years my back workouts have basically been structured like this:

1. 4-5 sets of Deadlifts
2. Pull/Row Exercise (4 Sets)
3. Pull Down Exercise (4 Sets)
4. Shrug type Exercise (4 Sets)
5. Repeat 2-4 with a different set of exercises

My traps are laughable though, if you have decent traps you probably don't have to hit them as much

Of course the Pull Down exercises focus on lats mostly but you'd be an idiot to not work your whole back.
 
knowledge said:
Is it possible to put on lean muscle/size while being in a deficit, or do I need to have a surplus of calories? I want to stay ripped, but get bigger
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Long answer, Yes but.....

Short answer,..........NO, it's not. Especially in your case as you're already lean.

If you're in a deficit your body weight can only go down. It's simple physics. What materials would your body be making this extra lean mass from if you're burning all of it for energy and than some? It's physically impossible!

Gaining muscle while loosing fat is somewhat possible if you're not super in shape and have some substantial fat reserves that your body can use for energy while it's building the additional muscle. This becomes less and less effective the more lean mass you have and the less body fat you have. Seeing as you're already pretty damn lean, your body has very little extra fat to use for energy and will prioritize the calories coming in from food for energy use instead of building more mass. In fact, if you stay in a deficit too long your body might actually start catabolizing the muscle you have now for energy and also slowing down your metabolism. This is how people crash their metabolism after extended dieting and gain 20 lbs in a week when they finally stop dieting and binge. If you want to build and/or maintain, you really should be eating at least around maintenance, if not slightly above.

Cliffs: Yes, up your carbs
 
Roasted said:
It's tempting to say wide grip pull downs and pull ups but in reality I attribute my somewhat decent lat development to (good back genetics and) dedicating a full day a week to generally murdering my back. For the couple of years my back workouts have basically been structured like this:

1. 4-5 sets of Deadlifts
2. Pull/Row Exercise (4 Sets)
3. Pull Down Exercise (4 Sets)
4. Shrug type Exercise (4 Sets)
5. Repeat 2-4 with a different set of exercises

My traps are laughable though, if you have decent traps you probably don't have to hit them as much

Of course the Pull Down exercises focus on lats mostly but you'd be an idiot to not work your whole back.
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Damn I already do all of those things, and have been for years, that and crappy bicep peak, but heard those are largely genetic as well lol.
 
Thanks invictus! Run it next year! I'll admit it's a bit of a novelty race, but it was still so much fun. If you want to lose weight little by little without going all out, I tried green tea pills for a bit while doing 20 minutes of walking twice a day (7 days a week).
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Thanks, Roasted. So then how do these guys get jacked while staying at 7% body fat? I like being ripped, but I want to be a little bigger again. Am I just trying to have my cake and eat it, too? Do I have to choose one?
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& TomC, generally speaking: wide-grip will make your lats wider, while closer grips will make it thicker. I got killer results (although I lost my lats when I started cutting lol) from using those combined grip attachments. Use the sitting row with that attachment or use the pull down (lean back a little, but keep your back straight). The other one that works pretty well is a close grip pulldown with your palms facing you.

As for the crappy bicep peak, Roasted's superset suggestion worked wonders for me. Use the ez-curl bar and then go into a superset with the straight bar (slightly lower weight). Ie: I were curling 50 on the ez-curl, I'd use a 40 barbell right after. This exercise is actually what got my biceps looking vascular af. I only had decent biceps until I started doing these.
 
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knowledge said:
Thanks, Roasted. So then how do these guys get jacked while staying at 7% body fat?
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But seriously, while it's possible to stay lean, most of the guys staying ripped year round (the few that AREN'T juicing) aren't putting on crazy amounts of mass. In fact, they are probably looking the same year after year. Look at Kane Sumabat AKA Timberwolf as an example; awesome physique but he's pretty much looked the same for years!

Also, just cause you're bulking doesn't mean it has to be a 6 month dirty bulk where you're eating pizza. Just eat 300-400 cals over maintenance, keep it clean and do work at the gym and you won't gain much fat. You can bulk up from 7%-9% and cut back down. 9% is still damn lean! I don't think I've been over about 13% bf in about 2-3 years.
 
That's actually really comforting (although you'd think it'd be discouraging since this is basically after 30 years of dedication). Also, I think I have a new man-crush. It sounds like Kane & I have the same goals/priorities in mind: aesthetics while staying fit/healthy. I miss strength goals & challenges, but it was in my favour to learn towards aesthetics for work.

Only thing I couldn't find anywhere was what this dude's bf% is.

Last question for a while: is slow bulking and cutting the best option for what I want, then? I guess you need the excess fat and size for the muscles to grow inside them lol
 
You don't need the fat but you need to be in a slight surplus so that your body is in an anabolic state and gaining weight, and unfortunately it's very very hard to gain 100% muscle unless you're on **** so a little fat gain is unavoidable.

Kane is from Toronto by the way, although I've never met the guy. He's probably around 5%-6% bf and he pretty much stays there indefinitely.

Oh and give yourself a pat on the back cause you're very lean and look good. Just need more lats. ;)
 
Roasted said:
It's tempting to say wide grip pull downs and pull ups but in reality I attribute my somewhat decent lat development to (good back genetics and) dedicating a full day a week to generally murdering my back. For the couple of years my back workouts have basically been structured like this:

1. 4-5 sets of Deadlifts
2. Pull/Row Exercise (4 Sets)
3. Pull Down Exercise (4 Sets)
4. Shrug type Exercise (4 Sets)
5. Repeat 2-4 with a different set of exercises

My traps are laughable though, if you have decent traps you probably don't have to hit them as much

Of course the Pull Down exercises focus on lats mostly but you'd be an idiot to not work your whole back.
Click to expand...

Any bent over rows (barbell or dumbell?)
 
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Getting stale in this thread!
What is everyone up to?

Just finished my first insanity work out. Had a delay to a possible rib fracture but I'm back!
Had a MX riding camp last week. Rode almost 12 hours per day for 5 days and had a weekend at the track. Lost over 5lbs due to the activity level, 37 degree temps and only 3 meals a day. Blisters like crazy on the hands though!
 
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