Basically anything that targets your lats will do. And genetics (muscle insertations) play a big factor too.

As I know from common knowledge, excessive carb causes diabetes. Pancreas produces insulin and other hormones to help regulate blood sugar. When eat too much carb, too much stress on pancreas to produce insulin all the time and eventually it stops working (stop secreting insulin) hence we get diabetes.

Thus, I always try to limit my carbs to 280 at max nowadays and add as much healthy fats without getting hungry.


darklight79, what's your take on this? Don't you fear that taking in 450g carb per day could cause diabetes over time? Any explanation on this? Enlighten me.

P/S: Many people in my family (aunty, uncle, grandmother, grandfather) all have diabetes. My parent's friends also 85% of the time have it also (same race). Their diets are usually 95% carb, 5% protein. Like a big plate of rice, with some dal and 10grams of chicken meat from chicken curry.

This post has been edited by Armesh: Nov 16 2014, 10:29 AM

Not sure about type of sugars. What I do know is diff carb sources have diff glycemic index (GI). Those high GI carbs/simple sugars are said to be bad because they rapidly spike your blood glucose levels and the pancreas have to make a insulin spike to bring things back to normal. Repetition of this glucose and insulin spike is what that's said to overwork the pancreas over time. This is why diabetes patients are advised to eat brown rice due to it's low GI and lower glycemic load (GL).

They are however good to be consumed in small quantities before workout due to their fast digesting properties.

About darklight, from the pics he seems to be consuming alot of white rice (not brown) which is a high GI/GL carb. That is what that made me curious. Or does darky get more than half of his carbs from complex moderate GI carbs?

The body breaks down or converts most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream. Insulin (this is where pancreas comes in) is now released to bring back blood glucose levels to normal back.

I normally dislike assisted people often due to the stupid advice they give. For example giving body part splits to newbies and this guys dun knoe jack shit about periodization and all that. Very rare to see anabolic user with real training knowledge...

That one i can see in this forum itself. 0 reading before stepping into the gym when forum.bodybuilding.com already has stickies which cover almost everything.

I myself actually read Starting Strength 2x before touching a barbell. It's not a play play thing. Caution against any bro science.

This post has been edited by Armesh: Nov 26 2014, 12:28 PM

The way to bulk is to set a definite end weight the day you start bulk, so you don't have such doubts.

It's subjective, you can continue or start cut. Judging from your concerned feelings, you shud probably start cutting, cause I don't think continue bulking will keep you happy.

Actually it's quite simple, it's best to start skinny as f***, like all bones at 11% bodyfat so you can bulk for 1.5-2 years before you need to cut.

Second, if you fat or chubby... maybe got tummy abit and at 18%-25% bodyfat, but malas to do an initial cut before training, you can eat at maintenance (keep weight constant, it's called a recomp) and train for 1.5 years until your bodyfat % reaches 11%.

Third, you can cut and become a super skinny faggot skeleton before start training, so you can do the great 2 year bulk.

Really appreciate it to hear that someone somewhere found my knowledge useful

This post has been edited by Armesh: Dec 10 2014, 11:38 PM

Yes of course

Always increase exercise before dropping cals. Increase protein ratio.... and drop max to 1200cals. Do HIIT, cause unlike low intensity cardio, it does not drop metabolism.

LOL, I can make people achieve that without any 'physiquemeal' or any supplements, just normal food.

Damn! You got me there, nice branding btw.

Hey,

I just started lifting and I'll be documenting all my progress on the page below:

https://www.facebook.com/SkinnyToBuff90day

Be sure to follow my 90 day transformation. Today start.

I'll be recording all my workouts and logging them. I'll also show and share the meals I eat with meal prep tips. And as usual, I'll be sharing cutting edge bodybuilding knowledge and research.

This post has been edited by Armesh: Jan 9 2015, 07:11 PM

I'll be doing it for lifetime, 3 months is just the timeline for the next body picture. The page's name also will change after 3 months.

Haha takkan 3 month gym then stop, I'm too passionate to stop.

Be sure to like to know how much progress you can make in 3 months.

This post has been edited by Armesh: Jan 9 2015, 08:19 PM

181cm

Nice, this after how longer training boss?

Lol, of course no 6 packs lar, so fat. You need be at 10% body fat to have 6 pack. So go be 65Kg if u wanna abs.

Continue cut losing 2kg per month until reach 10~12% bf. Then lean bulk at 150-200cal sulprus.

20% ish

WOOOO!

1.09xbodyweight (60KG) Squat after only 19 days! I started fully untrained skinny kid with worst genetics (small boned, wrist only 5.8inch).



https://www.facebook.com/SkinnyToBuff90day/...5785326/?type=1

This post has been edited by Armesh: Jan 27 2015, 08:20 PM