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The Basics...Please Read
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Default The Basics...Please Read - 02-15-2007, 09:44 PM

This is not an article I found on the internet, or read in some book. This is stuff I have researched and learned by trial and error...take what you will....

So you wanna get big huh?
The bottom line is you have to eat more. A lot more. People who try to clean bulk end up gaining 10lbs or less and hit a plateau and then give up on the goal. There is this myth out there that they stay lean year round. Horseshit. They look relatively lean because their muscle bellies are so developed they appear muscular while grossly over weight and fat. Take Lee priest as an example...off season hits and he looks like fat bastard...literally. He blows up to 300+ and close to 17% BF, no lie. Ronnie Coleman gained 20lbs in 3 days post mr olympia. There was a video of him training and he was literally eating mcdonalds during a workout, fries and all. The only respect to diet is that they take in the required protein to get the size they want. It is impossible to take in 5000kcal from clean foods, impossible! So next time you wanna get big, make a plan to put on X amount of lbs, do it as fast as possible with intense training and the increased diet, then cut to whatever you want. Your muscle gain will be extraordinary.

So you wanna get cut huh?
Okay, now this is real easy. Here is a basic list of things sure to rip you up:
1. AM cardio on an empty stomach- this recruits pure fat for energy if you keep it to your target heart rate (THR). This is calculated by 220- age times 0.7. Keep your HR at this and watch the fat melt. Doing cardio on a full stomach just burns what you have eaten, not the fat stores you wanna get rid of.
2. Take glutamine in the AM- not post workout. The problem with taking glutamine post workout is that the proteins in glutamine and the protein shake you're taking in compete for absorbtion. This is not ideal.
3. Eat less, more often. This sounds simple, but people don't understand. Eat less food, thats cleaner and more frequent intervals, about every 2-2.5 hrs. Make all main components lean protein, either from a shake or from meats. Then in the am u can have good carbs from brown rice, veggies etc and in the pm (after 5) only trace carbs from veggies are allowed. Use flaxseed and protein shakes as supplementation for meals when hunger strikes. STAY THE HELL AWAY FROM MILK. It makes you soft as hell and has obscene amounts of useless calories. You think milk is a good idea? Show me your spider-webbed chest and rippling midsection.
4. Don't train light- by training lighter your muscles are remodeling smaller due to the decreased load you're putting on them. Go as heavy as you can go, to keep the muscle bellies full and what not. Most BB'ers hit PR's 2 weeks out from a show.

So you're sets of 10-12 aren't doing anything for you eh?
Duh! You aren't training intense enough. You should barely get the 2nd to last rep and be praying to god you don't die on the last rep. Aim between 6-8 reps on core movements (bench, dead, squat, rows) and makes these your staples. Yes virginia, tricep press downs aren't gonna make your tries balloon like close-grip bench and dips...gee I wonder why?

more to come...
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Default 02-16-2007, 12:45 AM

Nice work Jordan. I need to bookmark this and reference from time to time.


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Default 02-16-2007, 12:55 AM

That's what I'm talking about bro! Remember the post I did a week or two ago - that the "greats" weren't trained from the likes of Paris Hilton? This is along thos same lines, and you just hit it dead on Jordan. Top notch post bro!!! I have a feeling we'll be seeing you in Flex in the near future.

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Default 02-16-2007, 11:13 AM

Again, I love you guys. Right up my alley.

I have told guys again and again you have to eat to get big there is no other way around it. No short cut. I have even had some say they feel like they are going to be sick from eating so much. I say good. Then you know your getting enough. You body will deal with it.


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Default 02-16-2007, 07:19 PM

How to not be a pussy?
So you've been working out very regularly, but have plateued and are just in a rut. You complain to your gf about not being as big as you want and when you look in the mirror you aren't happy. What do you do? There are 3 things to look at in your life:
1. Supplementation
-Did you just stop taking your protein as regularly? Are you not getting a surplus of your vitamins? What aren't you getting from your supplements..WHAT IS MISSING? Realistically, you don't need the lastest greatest creatine or pH to get massive you just need to be smarter. You only need protein (in copious quantities), creatine, glutamine, and a multi-vitamin (unless you have a super duper diet that allows you to consume every vitamin in exact quantities you need). Now how do you get the most from your supps? Here ya go, protein, duh, you need at leasr 40g every 2-3 hrs, from either food or a shake or a combo, no way to get around it, YOU NEED PROTEIN. Don't have money for protein? Get a job and stop crying, how bad do you want this? Creatine, contrary to popular belief, creatine is most beneficial during workouts. Some manufacturers say to take creatine pre workout, this is due to additions in the creatine that supposedly spike your energy levels. Screw that, you need more ATP and creatine phosphate in your muscles to increase the weight and reps you lift. Take a gallon of water and pour in 2-3 scoops of creatine (size-on by gaspari is my fav) and make sure you drink the whole thing over the course of your workout so you can keep your intensity up. Glutamine, take this right after you wake up, and right before you go to sleep. It helps a ton in muscle rebuilding and nutrient transport. DONT TAKE IT POST WORKOUT, it will tie up receptor sites used for protein absorbtion. Multi vitamins will make sure you have everything and then some you need to grow that u probably dont get from your diet. There is no magical multi-vit that will make you superman, its just a supplement nothing more.
2. Lifestyle- How much are you sleeping? How's your diet? Do you drink a lot? Are you stressed? This is obviously variable from person to person, but 8 hrs of quality rest is needed. So you say you can't get that much sleep...rearrange your shit so you can. Do you want to grow? Do you not want to overtrain? Then figure out how you can get the proper sleep you need. Having troubles sleeping? Take some valerian root and melatonin, it will make you pass the hell out and get great sleep. What's your diet look like? Are you too 'busy' to pre make your meals, or eating junk from the cabinet? What the hell? This is not a lazy man's sport. This takes dedication I know, but c'mon can you honestly tell me you don't have time to broil 12 chicken breasts in 40 minutes that will last u all week? If I can do it, you can do it. No excuses, this is war on your body to force it to become whatever you want it to be. Now on to drinking, as something I've personally struggled with I can't imagine anyone being serious about training if you are going out every weekend and ruining what you spents 10hrs the past week doing. You are consuming shit calories, with no benefit, and ruining your CNS that you just spend the last week dialing in to the correct training intensity, give it up or give up your goal of being in this sport. "But i see guys that are in great shape at the bar...blah blah blah" Oh really? These guys are big and lean? Really? Not a chance. You show me one person that is 40lbs over his avg body weight and under 10% BF that drinks in excess on a regular basis and I'll show you 30 guys that can't get close because they made a choice in their life. I'm not saying be a priest, but not every weekend night do you need to get obliterated. Go out, have a drink, or better yet a water, and just hang out. If you need alcohol to have fun, you have bigger issues. Now onto my personal favorite, stress. People complain so much about being so busy and stressed. The key is to tackle the problem head on and take care of it so it doesn't throw everything out of whack. I've found that nabbing low hanging fruit like calling people back, or cleaning stuff during some down time helps get me motivated to get stuff done. Also, studies have shown that people that do cardio in the morning first thing at least 3 times a week get done in 7hrs what people who don't do cardio at all get done in 9hrs. The key is time management, instead of sitting in front of the tube 'relaxing', grab something you need to get done and do it while you're there. Such as reports, folding clothes, preparing meals, etc etc. Again, how bad do you want to succeed?
3. Training- You see people all the time in your gym that never get any stronger/bigger even though they are changing their workouts all the time and taking more and more supps. This is due to lack of intensity. You think your muscles want to change shape? Hell no, they would rather stay the same, or worse yet revert back to their homeostatic level. You have to push yourself everytime you swipe ur card into the gym. Push yourself to exhaustion. You should never think to yourself, I could have done a few more. Be honest with yourself, why are you there? You could spend that 10hrs a week with your friends or family instead of pissing away time doing something half assed.

I've said it alot, and maybe its from retrospect in my own life on many levels. How bad do you want it? Do you really want to succeed? Are you dedicated enough to overcome all the obstacles? Are you putting in the work to see the results? Ronnie Coleman said something that literally changed my outlook on life. He said " aint nobody wanna lift these heavy ass weights, except me". That's a beautiful way of looking at life. Realistically noone wants to go to the gym and walk out limping, or run to the bathroom and puke from the intensity. Noone wants to study on a friday night, and noone wants to wake up every morning at 6am to walk on a treadmill for an hour, but I do. I wanna go above and beyond so I know at the end of the day I put in my work. I'm doing all I can to better myself. Other people don't want to, but they aren't gonna be 250lbs ripped freaks of nature, they aren't gonna demolish dental school, they aren't gonna make 6 figures plus every year they work, they aren't gonna be the best person they can be. So the question is, do you have the drive to 'lift those heavy ass weights'?
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Lightbulb 02-16-2007, 07:37 PM

bro that was a awsome read, i like how you pointed out"" no crying and whimmpering just do it""" alot of people nee to read this man, i thought it was so far the best post on here by far<<< ''' you do it or you dont"" very very helpfull and it also puts you in your place when reading it.. thats what people need, my self needed that to!
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Default 02-17-2007, 06:04 PM

Alright, can we discuss creatine a little further here? I'll take that as a yes. I hear what your saying Jordan and I've often wondered why the manufacturers want you to take it post workout as well. I don't know how long ATP is stored. Besides the pre-workout dose, if I'm taking it post workout too...what does that do for someone? And also regarding your article referring to ingesting it during workout, does it turn to ATP that fast? If so, how much longer would it take for a gel cap to hit your system and turn to ATP?

Good read btw...just curious.

Thanks!
Rick


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Default 04-29-2007, 01:04 AM

Quote:
Originally Posted by Jordan566 View Post
This is not an article I found on the internet, or read in some book. This is stuff I have researched and learned by trial and error...take what you will....

So you wanna get big huh?
The bottom line is you have to eat more. A lot more. People who try to clean bulk end up gaining 10lbs or less and hit a plateau and then give up on the goal. There is this myth out there that they stay lean year round. Horseshit. They look relatively lean because their muscle bellies are so developed they appear muscular while grossly over weight and fat. Take Lee priest as an example...off season hits and he looks like fat bastard...literally. He blows up to 300+ and close to 17% BF, no lie. Ronnie Coleman gained 20lbs in 3 days post mr olympia. There was a video of him training and he was literally eating mcdonalds during a workout, fries and all. The only respect to diet is that they take in the required protein to get the size they want. It is impossible to take in 5000kcal from clean foods, impossible! So next time you wanna get big, make a plan to put on X amount of lbs, do it as fast as possible with intense training and the increased diet, then cut to whatever you want. Your muscle gain will be extraordinary.

So you wanna get cut huh?
Okay, now this is real easy. Here is a basic list of things sure to rip you up:
1. AM cardio on an empty stomach- this recruits pure fat for energy if you keep it to your target heart rate (THR). This is calculated by 220- age times 0.7. Keep your HR at this and watch the fat melt. Doing cardio on a full stomach just burns what you have eaten, not the fat stores you wanna get rid of.
2. Take glutamine in the AM- not post workout. The problem with taking glutamine post workout is that the proteins in glutamine and the protein shake you're taking in compete for absorbtion. This is not ideal.
3. Eat less, more often. This sounds simple, but people don't understand. Eat less food, thats cleaner and more frequent intervals, about every 2-2.5 hrs. Make all main components lean protein, either from a shake or from meats. Then in the am u can have good carbs from brown rice, veggies etc and in the pm (after 5) only trace carbs from veggies are allowed. Use flaxseed and protein shakes as supplementation for meals when hunger strikes. STAY THE HELL AWAY FROM MILK. It makes you soft as hell and has obscene amounts of useless calories. You think milk is a good idea? Show me your spider-webbed chest and rippling midsection.
4. Don't train light- by training lighter your muscles are remodeling smaller due to the decreased load you're putting on them. Go as heavy as you can go, to keep the muscle bellies full and what not. Most BB'ers hit PR's 2 weeks out from a show.

So you're sets of 10-12 aren't doing anything for you eh?
Duh! You aren't training intense enough. You should barely get the 2nd to last rep and be praying to god you don't die on the last rep. Aim between 6-8 reps on core movements (bench, dead, squat, rows) and makes these your staples. Yes virginia, tricep press downs aren't gonna make your tries balloon like close-grip bench and dips...gee I wonder why?

more to come...
ronnie gained 20 pounds in three days after mr O, also remember that would have been alot of water weight because they dehydrate heaps before shows to get a more defined look.
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