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Need Review of Workout Structure. Anonymous
Hi /fit/:
I want to bulk up and cut over the course of 3 months; I understand this is a bit abbreviated in terms of most work out bulk-cut cycles, but I think it should be somewhat feasible.

At the moment I weigh 135, and have an extremely low body fat percentage I would guess 8-10%. I am averaging 2,400 calories on cardio days, and 2,000 on non-cardio days.

For my arm work out: I currently curl 35lb on each arm for reps of 8, Push Press 45 lb on each arm for reps of 10 (doing each arm individually mind you, not two arms at a time), 45 lb when doing Overhead Tricep Extensions for reps of 12, and finally Back Dumbbell Row at 45lb for reps of 8; for each of these exercises I do reps of 10 for a set of 3.

For my chest: 25 reps of push ups, 25 reps of bench dips, and finally 8-10 reps of dumb bell flyers at 25lbs in each hand all combined into a superset, which is done for 3 sets.

For my core day: 30 reps of crunches, immediately followed by leg lifts with an exercise ball spacing my legs apart held for 45 seconds, this is done for 5 sets. Then after crunches/leg lifts are done, I do Back Hyperextentions holding for 30 seconds each rep, for 5 reps without rest in between switching sides/reps.

For cardio: I do sprint intervals(30 secs sprinting, 30 secs moderate) on a stairmaster for 30 mins 3-4 times weekly with 100 calories in my stomach 30 mins after I wake up.

Supplements: Whey protein isolate immediately after each workout (including cardio), and 2 hours later I take a 24-hour protein complex from GNC (not including after cardio). Also, I am taking a sports multi-vitamin and 5g of creatine daily (barring loading or resting phases). I am also planning to begin to take Arginine in the next week.

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>> Hammerknife !7ITukp3Pj2
Add in a set of barbell exercises. Like SQUATS.

Seriously though. If you've plateaued, it's time to start doing squats, deadlifts, and bench presses.

And up your calorie intake if you're trying to bulk up. Eat a steak every night in addition to whatever you're already eating.
>> Anonymous
if you're taking creatine and protein sups... and have a decent workout program you should be on the road to being hoooooooooge like xbawks

lift heavier and more often.... moar protein + complex carbs
>> Anonymous
I am going to start eating more meat protein; I think part of the problem is that I am relying too heavily on protein supplements for my daily protein intake. Also, for some reason it has been really hard to put up three good sets when lifting recently.

And to Hammerknife, I lack access to that sort of equipment (doing workouts at home using free weights and a exercise ball); though I am seriously thinking about joining a gym, this may push me over the edge.
>> Hammerknife !7ITukp3Pj2
>>59920

Well there's no real way to add more resistance without getting heavier free weights, or getting a barbell. If you've plateaued, it's either barbell or go home.
>> Anonymous
On a semi-related note, does anyone have any experience with Fitness 19? They seem to be the cheapest gym available if you just want to use the machines, without the classes.
>> Anonymous
not training your legs means you will die a terrible terrible death.
>> Anonymous
>>59923
>>60055


Is there anyway to work the same areas as would squats, deadlifts, and bench pressing using free weights?

I need to find some way to work my legs, but as I said above I don't have access to any machines --any ideas?
>> Anonymous
FYI carido ALSO burns off MUSCLE as well as fat. Just do weights, and run once a week.
>> Anonymous
>>60368

Deadlift is a full body exercise, so...take your pick.

On working your legs, pistons, split squats, hindu squats, reverse lunge.....
>> Anonymous
>>60797
That can't be good for you?
>> Anonymous
How many calories should I be eating to bulk up without getting chubby?
>> Anonymous
>>60797
protip - lurk moar and and don't speak up when you know nothing.

cardio doesn't burn muscle...anyone who says otherwise is a liar (prove me wrong, i have GSSIweb and NATA and the allied health fields on my side)
>> Anonymous
here's some advice, do some real weightlifting instead of fagging around with this namby-pamby no committment low intensity bullshit.
>> Anonymous
>>60368
YOU DO THOSE EXERCISES WITH FREE WEIGHTS, NOT MACHNES

if you mean that you don't have a bench or freeweights, then do bodyweight stuff
>> Anonymous
>>61511
not per se. marathon runnning is extrememly catabolic, which might be what anon means. steady state can inhibit the developement of tissue depending on the intensity level. so you either go very low or very high intensity.
>> Anonymous
>>61530
Does HITT on a stairmaster for 30 mins cause catabolism?
>> Anonymous
>>61537
hahhhahahaha. how the fuck would you do hiit on a stair master? well called.
>> Anonymous
>>61540
Lowest resistance, and cycling intensities.

Go for 30 secs at a moderate pace placing more weight on the handles as to abate the weight of your body on the steps themselves, on then 30 secs with hands only used for bracing yourself going at the highest intensity possible (essentially running up stairs); repeat this cycle 30 times for a total of 30 minutes.
>> Anonymous
>>61543
unless you're jumping off the stairmaster each time it's not anything like running up stairs.
>> Anonymous
>>61511
Ignore this cockball, he thinks he's hot shit, he's just tits and arse.

To OP, I'd stop running until you decide to cut, it's counterproductive, the whole point of bulk and cut is you do 1 properly then the other.

Workouts are iffy, at best, you really shuold join a gym, or buy a power rack. However, good way to work legs? clean to neck, front squat, or clean to neck, jerk and do high rep back squats (20 breathing squats will build fucking POWERFULL legs, aswell as big ones)
>> Anonymous
>>61569
Ok, it's not exactly like running up stairs, but it is comparable. Also, HITT on a stairmaster will burn far more calories than on a treadmill.
>> Anonymous
>>62084
it's still a joke compared to real hiit

and with REAL, i mean RUNNING

like running OUTSIDE
>> Anonymous
>>62095
Why is that? I don't think you have a fully informed understanding of a stairmaster. They are not just for chubby girls in their mid-20s --if you used correctly they can result in massive calorie burning.