Quote (Cher @ Jun 11 2014 02:37pm)
Hi friend.
I dirty bulked for 2 and a half weeks because I went back to visit grandparents and grandma is lvl 99 cook.
In that time I gained 5 kgs at least.
I also moved from 14 kg dumbells to 22 kg dumbells gradually over the 2 weeks on military press (I was really weak when cutting lol).
105--->135 kgs on back pull down
many exercises that I used to do 3 sets of 8 I did 5 sets of 10 by the end of 2 weeks
belly fat (which I am really scared of) became also very clearly visible so out of those 5 kg some is ofc fat
now im eating sauteed chicken and rice here and asking - are the lifting gains (epic strength and most likely nice muscle) worth the belly fat and feeling ugly and fat like I used to feel all my life?
I know that if I keep bulking (no longer dirty and no longer unlimited... say 4k in the style you recommended before) I will become a monster in gym but I have a tendency to get fat.
Will I get rid of it by doing morning runs as u said? It is a lof of fat imo.
But I dont really want to sit on maintain because strength gains are epic and I feel fucking powerful.
Also, I bought jack3d green apple
ty
Hey there.
This is a question only YOU can answer. You can still defy genetics and make huge gains, and then lean out....it takes extreme perseverance.
First of all, for the body to make gains, you need to be ANABOLIC. This prohibits you from losing fat to any great degree, because the only times you are depleted is when you are sleeping, or actively engaging in physical activity.
Therefore, there are several approaches you can take.
1. Cut down to 6-8% body fat, right now. Then begin a LEAN bulk, where your calories are carefully calculated so that you eat just enough on workout days and non-workout days (tapered accordingly). You will begin slowly gaining muscle mass, but not gaining body fat, and although it will take longer, your ultimate outcome will be lean-strong.
2. Continue dirty bulking until you get to the 20% bf level, and then do a full cut down to 10% or so, and repeat the process over and over. This is a traditional method, but also can be dangerous for stretch marks and excess skin, etc.
3. Try intermittent fasting. I personally do not advocate this approach as it is LESS EFFICIENT at building muscle, due to the catabolic state your body is in, MOST OF the time. However, some people have had decent gains to show for it, with no excess fat. To do this, you would basically fast for 18 hours a day, and feed for 6 hours a day. A sample would be, go to bed at 9pm, wake up at 5am. Take 5g of BCAA, and do 30 minutes of fasted cardio. Take another 5g of bcaa upon finishing, and begin your day as usual. At 2pm, you can eat your first meal, and continue eating until 8pm. You will basically get your entire days calories in 6 hours. You will also do a workout somewhere in that area, either directly before eating, or in the middle of all of the meals. You must stop eating by 8pm, take 10g more bcaa, and sleep by 9. OBVIOUSLY, this can be modified to whatever times suit you, as long as you are fasted for 18 hours and fed for 6 (approximately). Some people do 20/4, others 16/8, and so forth. The longer you fast, the more your body will lose in terms of fat, however, if your muscles are not properly fed with glycogen and BCAA, you will likely have muscular catabolism as well, which is a big problem. Therefore, you need to really calculate your workouts, eating, fasting, and BCAA's, to ensure that you do this correctly.
4. Go the powerlifting route....where body fat doesn't matter. This isn't the healthiest approach, nor the most aesthetically pleasing, but if you choose massive size and strength above all else, you can consistently dirty bulk, and lift like your life depends on it. You will gain unbelievable mass, including fat, but your power gains will be ridiculous.
Either way you go, good luck to you.