Certain types of food has a prediposition to be stored as fat in the human body. there are some research conclusions that one such food is fructose.

as for body nutrition partitioning, it depends on insulin sensitivity, and also your bf%.
the leaner you are, the more muscle you'll put on compared to fats.
the fatter u are, the more inclined your body is to put on more fats than muscle.
thats why ppl usually are adviced to lose fats first b4 going for bulking.

also depending on hormons and age. teenagers put on more muscles compared to fats when they put on weight.

IIRC, as for how much caloric excess, some research have mentioned that the human body can put on about average 1 lb of muscle per week. anything more than that usually turns to fats. so thats why they usually recommend a 500 caloric excess. so in one week, its 3500 caloric excess which is about 1 lb of body weight.
but this is just general guidelines...

sorry, i dun have the sources, its all articles i read long time ago.

so if wanna bulk up cleanly, you need to eat the right kind of fats and carbs and get enough protein.
and the caloric excess shd be around 500cals per day.
and you shd be more on the lean side. IIRC, how lean is recommended as 8%-12% bf then your body would be more predisposed to put on muscle than fat.



edit: typos.

This post has been edited by Neek: Apr 8 2009, 06:03 PM

ok, got it... thanks for both the replies:)

bulk then cut

facing another problem, my dumbell curl, left hand is weaker than right hand...

left cant complete the set, but right can...

how am i going to train my left hand?

train additional with lower weight for left hand or decrease right hand rep with higher weight(means left hand gets more rep)?

if u car alot about imbalance, your right hand would need to wait for the left hand.
you finish yuor reps with yuor left hand. then u cut off your training to yuor right hand when u reach the same amount.
example, your left can do 10 kgs 10 times. and your right can do 10 kgs 15 times.
so u do your left first, then if u can reach only 10, you right hand u stop when u reach 10 also.

and use dumbells for better single arm isolation. dun use barbells. the stronger side will pull the weight up more than the left keeping the imbalance.

you want a clean bulk just do cardio on rest days la.

since we are on the topic..
okay i am currently bulking..but looking at the mirror the tummy area huge problem to me la..too much fat...

should include more cardio?
currently one time per week...
does goin to the sauna helps?

my diet is the closest to clean i can get...mayb one or two cheat meal per week..

yea i am doing it like that... feel sorry for both my hand... lol (right wan more but cant, left cant take more )

so means i jz go on with the weight and do the same reps for both hand huh?

or lower the weight + more reps is more efficient?

ok, noted... thanks for the info

What does that mean?

When I was on a very clean diet, I had only skimmed milk, boiled eggs, steamed chicken breast, steamed beans, oats (in water during meals, in milk preworkout), salad (with vinegar) and natural peanut butter. Had one cheat meal per week which was every friday night.

I found that it didn't really matter to me that much that I stayed on such a clean diet.

so what am i suppose to do?
well my clean diet is something like yours..no oily food and that kinda thing la..
no fast food n such i guess..

It was more than 'no oily foods'. My carbs were sourced purely by oats. So all low GI.

Well, you can do cardio. I found that being on that spick and span diet did nothing for me so I'm back to eating pasta everyday.

Cardio during bulking phase??

Frankly, for average Malaysian joes like us, it's not really necessary to adopt the bulking/cutting phase. Why ?:-

1. We do not have 4 seasons, no winter, we can workout and adopt 1 diet plan all year long.
2. No steroid involved.
3. We aren't competing. Therefore there is no competition season.

If some of you noticed, the bulking/cutting phase is kinda similar to Yoyo dieting. Drastically changing ur diet and weight too often will be taxing the body. Why not maintain that 6 packs all year long while getting bigger gradually. Time is with us.

So how do we gain mass and still able to maintain a low bf%?

Stick to your current diet(hopefully a good one) and build muscles. Once u have enough mass to burn more than you eat, Bf% will naturally go down. When one reaches the desired Bf% and physique satisfaction, gradually increase food intake. Continue the cycle.

This method requires patience and discipline, but in a long run u will have a body with a higher average metabolism and better insulin sensitivity. Why are these important? It simply means you will not gain fat easily. Even when u are bulking ~!

All these are only based on my own opinion. I'm currently adopting this method and so far it's been fruitful to me.

Oww, today I met an indian dude (fair), but not as fair as a chindian, I think he's a mix.

While finishing doing me bicep curl, he came to me and ask, "could you spot me?" I wuz like WTF?! Then I try to think few seconds, oh as a spotter standing behind. Hahhahahaha lulz!

So I happily replied, sure! Me kehlefeh only what.

He's doing dumb bells bench press at 90lbs, holy crap, I've not seen any guise working out using 90lbs dumb bells. So he asked me to grab his wrist first, then later help to push his elbows. He did 6reps.

The biggest fella here, never use 90lbs dumb bells before, that's why I'm shocked.

This guy is from Klang, but currently staying at abroad Southampthon, came back for holidays. He has been training for the past 4 years. His arms at least 18" - 20". Bodyfat 13%, but he has chicken legs, he told me it is genetics, can't grow any bigger. He is 186cm, 82kg. If want to compare with others around his weight, he can tahpao everyone here. His arms is as big as his head. BUT.... he is not the leanest guy I saw here. There is another malay guy, only saw him once, body damn lean with killer arms, but smaller than his.

I also asked him, how much can you bench press, he says 110kg. But he got no 6 packs or 4 packs. He cakap that abs just won't come out.

There is this chinese guy who also trains damn hard, he got the whole body package, using 50lbs, he saw that indian guy felt a little intimidated.

This indian guy is strong with big bicep, but if you are talking about overall body, he is not the best. But he iz haz killer arms.

First time I see a fella using 90lbs dumb bells, FTW!

I only 30lbs sial, that's 3 times of me effort.

This post has been edited by zeist: Apr 8 2009, 07:52 PM

I feel so small and weak.

I was shocked also.

Most of the strong guise here, go for max 55lbs or 60lbs only. And this indian guy I met for the first time, 90lbs straight.... Fuhhhhh!

He should workout at this time now, let all the posers STFU.

I iz are respect him.

I've managed to gain from 59KG to 77KG with my bodyfat levels being just about the same as it was when I began. Probably slightly higher with 2% more bf but that's probably because I've not watched my diet since the past year. There is a method of doing it, and it's not even as complex or troublesome as the velocity diet and all that.

What's wrong with cardio during the bulking phase? It helps with your lift progress. If only I could find my resource.

This stigma attached to not doing cardio during the bulking phase is unfounded! There's so much benefit to the weightlifting side of things if you ADD CARDIO to your routine.

You know...can I use this example again? Okay I'll use it. Boxers and a lot of MMA fighters who move up a weight class, actually do it via conditioning circuits? It is probably the only way they will move up a weight class.

This is because bigger boxers have bigger punches but also high conditioning levels. To get stronger but lose your conditioning is akin to buying a riced up R34 without petrol.

Cardio isn't wrong for bulking. It's just excessive cardio that kills it. That's why conditioning circuits are always gold.

Okay I didn't want to post at the last post of the page lol. Thanks Kirks for taking that post

Anyway I found my resource. Why do I spend 30 minutes of my time looking this up? Because, because, because a lot of people on LYN (or anywhere else for that matter) thinks that cardio is bad for you. How can something so healthy be bad for you?! Insane.

First off: http://www.bodybuilding.com/fun/satter2.htm



Second very informative thread with great replies by Layne Norton (that guy is a beast)

http://forum.bodybuilding.com/showthread.php?t=99420

There's so much to be gained from cardio.

I have to agree with you, there is indeed much to be gained from cardio.

The article has the details and mechanisms on how and why. Everyone that is on a program to pack muscle, or lose fat should read it.

I have been one of the many that thought cardio was bad for muscle gain, so I left it out of my training. Yes, I packed on muscle, but at the same time i accumulated a large amount of bf too.

During the past 3 weeks of my training, I've been doing 20mins of HIITs on a 1min run 1 min fast walk pace. My weight is the same, if not slightly more but my bf has been going down 0.7-1% a week.
At the same time, I'm packing muscle.

I'd say that's worth every sweat.

Do your cardio people!

ahhh..will do...
what do you increase when you do cardio..
from your diet compared to no cardio days?

quick q, what should i expect from 45 minutes of gym-ing weekdays for 3 months?