Page 1 of 5 123 ... LastLast
Results 1 to 10 of 50

Thread: Bulk, cut, 4 days, 3 days??

Hybrid View

  1. #1
    Join Date
    Mar 2013
    Location
    Austin, TX
    Posts
    76

    Bulk, cut, 4 days, 3 days??

    I'm hoping someone here might be willing to offer me a little advice.

    I have been attempting to increase strength and put on a little muscle for a couple of years now. I feel like I have not been successful (at least to the extent I'm looking for) because I don't commit completely to a plan, or stick with it long enough, or eat correctly, or a combination.

    Long story short: After being pretty conscientious about my workouts and eating for many months, I sort of fell off the wagon last fall due to a confluence of factors going on in my life. I was eating poorly, drinking too much, and not exercising. Come January, I had put on about 10-15 extra pounds.

    So since that point, I've been doing light cardio, watching my calories and doing about 80/20 primal eating, and attempting to get that weight back off. Still have the spare tire that I'd like to be rid of, but making progress. I have not been lifting during this time.

    So...would there be any benefit to continue on this 'cutting' path until my waist is closer to what I'm looking for? I realize that I will need to eat more to add muscle, so some of it would come back. Just not sure if I should keep this up, or jump back into lifting.

    Moreover--any advice for a good lifting routine for someone who has some experience with free weights and pretty much knows proper form, but really hasn't put on much in the way of muscle? Has anyone had success with Mark's program?

    I was, for quite awhile, attempting to follow this '4 day split routine' (it was either this exact plan or something very similar). Dougs 4 Day Split Workout | Muscle & Strength

    Whether I was not pushing myself enough, not eating enough, or attempting to move up in weight too quickly, I did not feel like I was making a whole lot of progress, even after several months.

    Thoughts? I would appreciate any advice offered. Thanks.

  2. #2
    Join Date
    Jan 2013
    Location
    Romania
    Posts
    124
    Looking at the program, it's certainly not optimal for gaining size. From what you tell us, if you seek a good mass building workout program, starting with an upper/lower split routine would be the best.
    I also wrote a piece on upper lower split routines for mass.

    Also don't forget to check your calories and track them daily, keeping a surplus if you want to gain muscle.
    No Bull fat loss and muscle gaining at http://www.nobsbb.com

    I am not a bodybuilding/fat loss/strength training "guru" BUT I achieved a lean state with ease after learning the correct way to train and eat and I want to HELP YOU achieve the same.

    Lose Weight/Gain Muscle/Strength - FEEL BETTER

    Start here: http://www.nobsbb.com/new-start-here/

  3. #3
    Join Date
    Sep 2012
    Location
    Kent, UK
    Posts
    539
    You can put on muscle and lose fat, i'm doing that right now.

    I lift once per month, the body uses that rest period for pretty cool gains (given the effort)

    if you lift to failure over a short rep range you are pushing your body to adapt, give it a break (weeks) to do that and you will be pleasantly surprised

  4. #4
    Join Date
    Jun 2010
    Location
    nj
    Posts
    4,474
    while it is possible to add muscle and lose fat at the same time, its not optimal. you have to determine what your goals are for right now, for a year from now, for 5 years from now, etc and then go in that direction. if you want to make any sort of real muscle gains, you need a caloric surplus. you can fine tune that surplus all you want, but typically the side effect will still be some fat gain. if you want to lose fat, you need a caloric defecit.

    your exercise plan may vary. some people lift heavy all the time. some people only do bodyweight work. some people use more of a bodybuilding styled workout plan. again, what are your goals?

    personally, i like to add muscle over the winter time. i'm hidden under long sleeved shirts and sweaters for months at a time. so i do most of my heavy lifting in the fall and winter. i eat in a caloric surplus. i add a few lbs of muscle and a few lbs of fat. for the spring and summer, i want to lose fat, so i shift the focus of my workouts, and clean up the excess calories. the extra few lbs of fat come off and i look good on the beach.

  5. #5
    Join Date
    Mar 2013
    Location
    Austin, TX
    Posts
    76
    Quote Originally Posted by not on the rug View Post
    your exercise plan may vary. some people lift heavy all the time. some people only do bodyweight work. some people use more of a bodybuilding styled workout plan. again, what are your goals?
    Mostly, I want (to borrow an acronym from Mark's book) to 'LGN.' More definition, flatter stomach, etc. Not concerned with being huge.

  6. #6
    Join Date
    Jun 2010
    Location
    nj
    Posts
    4,474
    Quote Originally Posted by UTfootball747 View Post
    Mostly, I want (to borrow an acronym from Mark's book) to 'LGN.' More definition, flatter stomach, etc. Not concerned with being huge.
    you could stick to a bodyweight program and be consistent with it. or you could hit the weights. its really up to you. do you have access to a gym? a homegym? i started a thread recently about a great site i stumbled across. check out madbarz.com and then click on "ROUTINES" at the top. a few of those routines each week and clean eating with the proper amounts of calories/protein/fat/carbs will have you well on your way to LGN

  7. #7
    Join Date
    Mar 2013
    Location
    Austin, TX
    Posts
    76
    Quote Originally Posted by not on the rug View Post
    you could stick to a bodyweight program and be consistent with it. or you could hit the weights. its really up to you. do you have access to a gym? a homegym? i started a thread recently about a great site i stumbled across. check out madbarz.com and then click on "ROUTINES" at the top. a few of those routines each week and clean eating with the proper amounts of calories/protein/fat/carbs will have you well on your way to LGN
    I do have access to a gym. While it would be great to do away with that monthly cost, I just find it really difficult to motivate myself unless I'm actually going to the gym every day.

    Thanks for the link, I'll check it out!

  8. #8
    Join Date
    May 2011
    Location
    London
    Posts
    128
    Starting strength is an excellent place to well... start. It's an easy to follow linear progression that many people have had success. The link below has everything you need and then some:

    FAQ - Starting Strength Wiki

  9. #9
    Join Date
    Mar 2013
    Location
    Virginia
    Posts
    5
    Follow the fitness plan and you'll get there. The downloadable e-book is free when you sign up and is only about a hundred pages long. Simple movements: pushups, pullups, planks and squats. It's all that is prescribed and really all that you need. Once you get to the mastery level, there are variations you can incorporate that will challenge you and build your strength further.

  10. #10
    Join Date
    Sep 2012
    Location
    Kent, UK
    Posts
    539
    To be fair i dropped 28lb of fat before i started lifting again, so the bulk of my excess fat had already dropped before i tried putting muscle on.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •