File :-(, x, )
Before bulk cycle Anonymous
I'm 6'2
195lbs
13.5 % bf

I want to begin a bulk cycle and gain about 15 to 20 pounds over the next 8 weeks maybe. then shed bf and drop what i can.
Any suggestions for diet, routine, anything...

Pic related, its me about 2 months ago at 190lbs
>> Anonymous
I don't know, but wanna round out your routine with some sex-oriented cardio?

But really, just do low reps of high weights, high protein, high caloric-intake diet, and do whatever splits you usually do.
>> Anonymous
OP here
My intended goal for cycle will consist of this diet:
260 grams of protein daily
about 400 grams carbs
and around 3600 to 4000 calories.
4-5 meals with two big protein shakes throughout day
>> Anonymous
OP here
My intended goal for cycle will consist of this workout regiment
Day A- Biceps, triceps, and forearms
Day B- Back, shoulders, and pecs
Day C- Quads, Hams, Calfs, and Glutes
-with abs being introduced whenever i feel without soreness
>> Anonymous
Are you set on a 3-day rotation? Maybe resolve to have at least 1 core day a week. Two sets of the normal rotation and a core day. Alternatively, throw in a day for core/cardio.
>> Anonymous
Would it be a good idea to take my days in between and use them for stretching and cardio?
Also yeah maybe 2 a week would be best i want to avoid tearing if i can
>> Anonymous
>>69633

Sounds like you know what you're doing. Take your day off and play around with it, do whatever feels like it's most comfortable while still feeling productive.

Whenever I take a day off, I feel like a fat lazy slob. I don't know if you're the same way or not, but I recommend throwing at least SOMETHING in that empty slot.
>> Anonymous
Well i have a general idea of what i'm doing but feel that ?fit/ could probably help with what i dont know. you guys really know your stuff...

I'm mainly looking to gain chest size
>> Anonymous
>>69656

Planning on doing your chest exercises on an inclined bench? If not, change your plans.
>> Anonymous
I was thinking since i only have access to DB's really that i'd do some inclined, flat, and declined. maybe fly's too
>> Anonymous
>>69663

If you want more suggestions, bump this thread during American prime time. Board's a lot more active then and I don't know much about bulking up (more of a toning guy myself, HIIT/cardio with just a bit of strength training).

But really, sex-based cardio on your off days, totally a great idea.
>> Anonymous
>>69667
Got the sex cardio goin haha. ill be sure to keep it up though. and ill repost tomorrow during primetime
>> Anonymous
>>69670

Pfsht, fine, you've got a vajayjay to pound, I'll stop offering to go down on you, etc., over the internets.

Warm up with some push ups, too. One of my friends was working on his chest and didn't include push ups in his warm-up routine. I couldn't resist laughing at him.
>> Anonymous
>>69672
Haha i use several types of pushups. wide, diamonds, low triceps, regular, out front, claps, i like to change it up
>> Anonymous
You should be pretty damn big if you get to 215
>> noko Anonymous
To bulk in muscle, cut out most cardio and do weights whenever possible. Do different muscle groups each day. You get fatter, but also bulk up quicker too.

Weight-lifters and muscle-girls will do one or two muscle groups each day for 5-6 days a week before a competition, then a few weeks before will go to mostly cardio. They lose some muscle bulk, but the bodyfat will drop first and their muscles look very defined. They also tend to get some mental problems as they are not eating enough carbohydrates to keep their brains supplied with energy - start seeing ghosts and having delusions.

Diet is okay, try eating every 2 hours rather than fixed meals. Start the day with 90% carbs/10% protein, and by the last meal of the day have swapped the ratio.
>> Anonymous
>>69672

Pushups do not help gain chest muscle mass. They are good for punishment and to get tired. The two most common injuries in the army are ankles from heavy packs and running, and rotator cuffs caused by pushup strain.

Do not make pushups a main exercise.
>> Anonymous
>>69718
>Warm up with some push ups

Warming up definitely translates into "MAKE IT A MAIN EXERCISE"

I meant do enough to, you know... warm up.
>> Anonymous
OP here i recently discovered the "roman ab twist" exercise. (i think thats the name) anyway that has really given me quite the good burn that and hanging leg raises.
Any other good ones /fit/?
>> Anonymous
You drop fat first, then work out. Otherwise you'll basically just lose all the muscles you gained.
>> Anonymous
>>69917
yeah maybe lose sight of them but leaving them dormant for too long and you will lose strength and to an extent size as well.
>> Anonymous
>>69917
lactic acid buildup is not an indicator of exercise effectiveness (and probably means your doing too little weight and high reps)

Contrary to what you see on infomercials your abs are like any other muscle and need high weight to get bigger.

if thats not what you meant by getting a good burn disregard this post
>> Anonymous
>>69620

Well Michael, since you're gonna do steroids anyway just keep doing bench squarts, cleans, snatches etc.
>> Anonymous
I'm bulking gaining around 1.5lb a week.

Currently drink 2 litres of milk a day spread between each meal, 1 tuna sandwich when I wake up, 1 before bed. 4 meals which consist of a combination of chicken, steak, minced beef, rice, pasta, vegetables and I also take a multivitamin every day.

Also once a week I go to burger king for a cheat meal after leg workout.

Oh and I drink alot of water a day too.