Hey raynor,

I'm wanting to do a successful clean bulk and then cut BY april of next year. How long do you recommend bulking for? how long should I cut for? I'm currently 205 lbs with ABOUT 15-16% bf. What should my caloric intake for the bulk be? How about calories while cutting? What % of bf should I stay around while bulking? I am currently taking a multivitamin, omega 3's , whey protein, and creatine. What should my bulking workout look like? 2 muscle groups a day with 10/8/6 reps? How about cutting? I'm asking about reps because weight does vary based on reps.

Thanks for the advice!!

Hello.

I just read about raspberry ketone, and it's said to help with weight loss. Do you know anything about it?

Behind the head is harder because you are not able to use momentum as well, and also can't use your arms to "throw" the weights forward with each rep.

If using proper form, both are fine....but take care not to cheat on the ones to the front.

You shouldn't go much over 17% BF on a bulk....so you're pretty much at the top right now. Bulking in general should last approximately 6-8 moths, and cutting should last between 2-4 months. Maintenance cycles can last depending on your wants/needs.

For your stats, a lean bulk would be around 2,800 calories on workout days, and 2,300 calories on non-workout days. You would need macros in the area of 35/30/35. Avoid sugar and simple carbs to the best of your ability.

Your bulking workout should be a 5x5, unless you are striving strictly for size and not strength. Here are both my routines:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)



edit:


as far as a cutting routine for you goes....You'd need around 2,100 cals per day

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414562935
2,100 calorie sample meal plan

and a plan like this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)



This post was edited by SKCRaynor on Jul 29 2013 03:57pm

Complete SCAM. Mostly placebo effect with extremely mild ketosis-type effect.

Absolutely worthless in terms of anything regarding fat loss.

Okay thanks!

Hey Raynor. I was wondering if you've come across any studies about differences between sarcomeric and sarcoplasmic hypertrophies, or if you have seen anything in your years coaching and training that seem to point such difference exists. I've been googling up a little but all I found was lots of bro scientists go off over research conducted at the university of hnf. Any insight?

Thanks bro

I want to get to 185 lbs with 9% BF

I'm 5'6" 155 lbs with 13% bf

I want to put on some mass and eventually get to 185 lbs with 9% bf.

I know this is going to take a long time, I'm not trying to find out how to do this in a few months. I understand that it will take a long time.

Currently this is what I have started the past week.

I am eating roughly 3,270 calories a day. 40% carb, 35% protein, 25% fat which comes out to 327g carb, 286g protein, 90g fat.

I lift Mon - Fri with Sat and Sun off days.

Mon - Legs
- Squat: 4 sets - 10,8,6,4
- Barbell Lunges: 3 sets of 8 (4 each leg) (heavy)
- Leg Curls: 3 sets of 8
- Leg Extensions: 3 sets of 8
- Standing Calf Raises: 2 sets of 12
- Seated Calf Raises: 2 sets of 12

Tues - Shoulder, Traps, Abs
- Dumbbell Shoulder Press: 4 Sets of 8
- Upright Rows: 3 sets of 8
- Dumbbell Shoulder Front / Side Raise with Back flies: 3 sets of 7 each
- Military Press: 3 sets of 8
- Barbell Shrugs: 3 sets of 12
- Farmers Hold: 3 sets of 1 Lap

Wed - Chest and abs
- Flat Bench: 4 sets - 10,8,6,4
- Incline Dumbbell Bench: 4 sets of 8
- Decline Bench: 4 sets of 8
- Incline Dumbbell Flyes: 3 sets of 12
- Cable Cross Over: 3 sets of 12

Thurs - Back and abs
- Overhand Pull Ups: 3 sets of 12
- Deadlift: 4 sets - 10,8,6,4
- T Bar Row: 3 sets of 8
- Lat Pulldown: 3 sets of 8
- Back Extensions: 3 sets of 12

Fri - Bis and Tris
- Standing Dumbbell Curl Triple Dropsets: 3 sets of 8,8,8 (8 with 35lbs, 8 with 25lbs, 8 with 15lbs = 1 set)
- Barbell 21's: 3 sets
- Dumbbell Concentration Curl Triple Dropsets: 3 sets of 8,8,8
- Preacher Curl Negatives: 3 sets of 6
- Close Grip Bench: 4 sets of 6
- Weighted Dips (heavy): 4 sets of 4-8
- Rack Lockout: 4 sets of 6
- Skull Crushers: 4 sets of 6

Sat - Off

Sun - Off

Quite frankly, you can't have pure sarcoplasmic without sarcomeric. Basically imagine this:

In order to increase the volume of your muscles without gaining strength (pure volume) you would focus on muscle failure with less resistance. In order to increase the density of your muscles, and thereby gaining strength, you would focus on muscle failure with high resistance.

The key here is that failure needs to occur - and thus lots of reps, forced reps, concentrated reps, negatives, breakdowns, etc.

In order, however, for sarcoplasmic hypertrophy to occur, one must already be in a position to gain strength through cellular expansion and general density. This means, if you do 50,000 reps of 1 pound curls, vs 1,000 reps of 50 lb curls - the 1,000 reps of 50 lb curls would GREATLY increase muscle volume and density, whereas the 50,000 reps of 1 lb curls would have little to no effect on overall muscle volume.

I hope I'm making myself clear, its very late and I'm awfully tired.

1. Increase to at least 4 sets per exercise (5 for base exercises such as bench press, squats, etc)
2. I don't see abs exercises listed, but I do see that ab training is mentioned?
3. On non-workout days, you can decrease calories by around 300 or so in order to reduce fat gains.