OK, see this makes a large difference. If you are a hardgainer, and you need to lose fat...the best solution is to eat approximately 500 calories less than what you would normally eat when bulking. You should be able to lose fat rapidly.

Take the diet I gave you, and increase it by about 50% - that should bring you to the 3,000 calorie area...which should be good enough for cutting. If you need MORE calories, increase as necessary.

Example, for a 6 oz serving of meat, 50% more would mean a total of a 9oz serving (and so forth).

yes, and like, flex or tighten, i don't know the right word..

it only helps for a moment.. it comes back pretty quick..

i got a desk job too.. might have something to say..

This post was edited by GameBox on Jan 28 2014 03:51pm

The desk job is the culprit. Sitting for long periods of time is absolute hell on the muscles.

Try getting an ergonomic chair for work. You can also try and rearrange your desk and chair so that you are sitting in-line and not hunched over, or looking up.

Another thing you would need to do is periodically stand up and move around.


In general, humans are not meant to sit for very long periods of time. I understand it's your job - so let's try and work around it.

Sup homie. I've got a couple questions and wondering if you can make me a massif bulking nutrition program.

Im 6 feet, 150 and I find it very small, i've started out at 115 last year and i've had beautiful resaults. But lately i've been way too active and burn too much calories. I eat 4-5 times a day with big portions and still cant seem to gain weight. Could you make me a program that hits 3.6+k calories a day? Thanks! Would be appreciated.
Also wondering if its better to train body weight or weight lifting for bulking.

This post was edited by LebzKev on Jan 29 2014 12:33am

Hey there.

Let's first start here. Please post a sample of your daily meals as they are right now.

Secondly, do you have any medical issues, food allergies, or foods you don't like?

Weight lifting is superior to bodyweight exercises for bulking - however, there is a place for both. I personally like to do bodyweight exercises to burn out a muscle group once they have been exhausted with weights for that particular training session.

Breakfast: 1 pack of oat
Yogurt
Fruits
Almonds
Sweet & salty bars

2 hours later : chicken
Rice
Veggies

3rd meal: food that grand ma cooks, (arab food) which is one of the main reasons i cant calculate my calories.

4th meal: can of tuna
Almonds
Yogurt
Fruits

5th meal: bol of cereal/ toast peanut butter
Almonds
More of the bars
And couple random snacks

And none of the above for allergies and all that. I eat everything.

This post was edited by LebzKev on Jan 29 2014 01:11am

oh, okay thanks

I'm also testing out a new training routine..

would if be good to run

Monday: Legs, Shoulders and Abs
Tuesday: Chest, Triceps
Wednesday: Back, Biceps
Friday: Full body workout

or would you set it up differently?


This post was edited by GameBox on Jan 29 2014 01:49am

OK - based on the above meals, you need more protein and total calories. In order to achieve this, without disrupting your normal diet, we will add the following:

3 eggs with meal 1
1 cup of cottage cheese with meal 5

and ONE large weight gainer shake per day. I recommend any of the following:

Cytosport Cytogainer
Optimum Nutrition Pro Complex Gainer
NOW! Weight Gainer

All of those use 4 scoops per serving. Place 4 scoops into a blender w/ water or milk, add fruit/peanut butter/etc and blend with ice (for best taste and thickness). Drink it down POST workout on workout days, or whenever you can on non-workout days.

This will be the adjustment you need to begin bulking again.

I'm not thrilled with full body workouts.

The split itself is good...and assuming you are doing a 4 day split, try this:


Mon - Chest/Bis/Abs - 5 sets of 5 reps of bench press (maximum effort for 5 reps), 5 sets of 8-12 reps of Incline DB Bench press, 5 sets of 8-12 reps of Flat or Incline DB Flies, 5 sets of 8-12 reps of standing olympic bar curls, 5 sets of 12-15 reps of DB concentration curls, 5 sets of 10-12 reps EZ bar preacher curls, 5 sets of hanging leg raises, 5 sets of weighted v-crunches (weighted situp is also acceptable)

Tues - Back/Tris/Calves - 5 sets of 5 reps of straight-leg deadlifts (maximum effort), 5 sets of 8-12 reps of lat pulldowns, 5 sets of 8-12 reps of seated cable rows, 5 sets of 8-12 reps of close-grip dips, 5 sets of 8-15 reps of DB tricep kickbacks, 5 sets of 8-15 reps of BB skullcrushers, 5 sets of 12-15 reps of standing calf raises (maximum effort controlled reps), 5 sets of 12-15 reps seated calf raises (maximum effort controlled reps).

Weds - Quads/Hams/Abs - 5 sets of 5 seps of ATG squats (maximum effort for 5 reps), 5 sets 8-12 reps leg extensions, 5 sets 12-15 reps DB lunges, 5 sets 8-12 reps laying leg curls, 5 sets 8-12 reps seated leg curls, 5 sets 8-15 reps weighted decline situps, 5 sets 8-12 reps stomach press machine (like a seated situp).

Thurs - Shoulders/Traps/Forearms - 5 sets of 5 reps of military press (maximum effort for 5 reps), 6 sets of 8-12 reps DB front and lat raises (do 3 sets of each side), 5 sets of 8-12 reps seated DB shoulder press, 5 sets of 8-12 reps DB shrugs (maximum effort with a 2 second hold at the top of each rep), 5 sets of 6-10 reps of BB shrugs (maximum effort with 2 second hold at the top), 5 sets of 10-15 reps DB wrist curls (maximum effort), 5 sets of 12-15 reps of olympic bar reverse wrist curls (maximum effort with a 1 second hold at the top).


If a particular muscular group needs more attention, train it 2x per week on opposite days. IE: mon and thurs.

okay, but if i want to keep this setup:

Day x: Legs, Shoulders and Abs
Day x: Chest, Triceps
Day x: Back, Biceps

What day should i train first/last?