Ok well here are your choices.


For ultimate muscle building you need an extreme bulking cycle for about 4 months, followed by a clean bulk for another 4 months.

During this time you will definitely gain fat, probably move up to 10-11% BF.

However, at this point you would have to cut for 2-4 months and go back down to 6/7% bf. At the end, you would have a solid 10-15lbs of lean gain, and be the same BF when you started if not lower.


The problem with being able to move up a weight class in lean gains alone (not water or fat), would take years on the restrictive diet and training schedule that MMA and other competitive sports demand while maintaining a 7% bodyfat level.

The only easy way out is a solid PH and dropping to muscle shock workouts.

A shock workout is like this.


2 weeks of the same exact routine every day except 1 day off for rest (full body workouts)
2 weeks of isolated muscle groups 5 days on 2 days off
2 weeks of splits with 3 days on 1 day off

at the end of 6 weeks with a good PH cycle you might be able to find 3-5 lbs of solid lean gain...but this is a massive stretch...and not likely unless you do everything PERFECTLY.

Ya i know its ganna be a HUGE stretch to get the same muscle functionality at a higher weight.

Basically I should be expecting huge loss in speed and endurance after cycles?

Not if you follow the shock method that I listed.

ok man so heres my problem.

Arms.. my arms aren't what i want them to be..

after the summer, should i bulk? i mean like a 30 pound fat ass bulk, move my bf from 8% to 15 area. bulk for 8 months?

then cut for the rest of the year, cut down back to 6%

? would that improve my over alll shape and figure, giving me the set of arms i want, plus improving my chest and back.

Creatine + wanting to lose fat, good or bad idea?

I wouldn't call it a fat-ass bulk lol...

but yes a dirty bulk can sometimes help stimulate growth a lot more than a clean bulk. I advise 4 months dirty, 4 months clean, then 4 months cutting.

Get Kre-Alkalyn.

Its the only creatine that doesn't give the bloat.

The catch is, it only works for about 50% of people who try it....

so if you have the extra $30 - pick up a bottle of Sci-Fit Kre-Alkalyn (the purple pills) and follow the dosing instructions (2 pills in the morning 2 pills prior to workout)

This is the only creatine I would take when cutting...and yes I do take it now.

Hey I got another question

I've been doing one of the work-outs that you posted for about a month 1/2 now going to the gym 5-6 times a week for 2.5hrs and now I have the opportunity to do mma 3 times a week at around the time i finish working out. So my question is that is it alright to do that much exercise and do some mma for about an 1hr? or will I end up over-working?

I'm still cutting weight so I imagine it'd help but I just dont wanna over work anything.

As long as you're getting enough nutrition you'll be fine ;-)

alright and dirty bulk is anything right?
clean is like mad complex carbs etc? but keeping with healthy nutrients

and ill have to lose the 8pack eh