Off season bulking the lean way..need advice?

[extremephysique]

What would be an accepatable amount of weight to be gaining during a lean bulk?

2lbs a week???


In terms of cardio of season how do you go about it, was thinking of throwin in 150kcal sessions after my workout (4 times a week)

 

[Phidias]

Weight doesn't matter... muscle does. What's the point of gaining 2 lbs of fat/water a week and look like the Michelin Man in no time

Don't go by the scale, go by the mirror... adding lean mass is a matter of time... which means patience, and a lot of it

Always think about it this way... it's a nice sensation to feel huge, everyone telling you "how big" you've become... but when it's time to cut down and lose all that unnecessary chub you gained, I guarantee you the SUFFERING will be unbelievable...

Do yourself a favor and take your time bro... doing things in a hurry can't do you any good

Cardio on off-days may be a good idea. It depends on a lot of variables... metabolism, diet, current level of development, etc...

 

[extremephysique]

Weight doesn't matter... muscle does. What's the point of gaining 2 lbs of fat/water a week and look like the Michelin Man in no time

Don't go by the scale, go by the mirror... adding lean mass is a matter of time... which means patience, and a lot of it

Always think about it this way... it's a nice sensation to feel huge, everyone telling you "how big" you've become... but when it's time to cut down and lose all that unnecessary chub you gained, I guarantee you the SUFFERING will be unbelievable...

Do yourself a favor and take your time bro... doing things in a hurry can't do you any good

Cardio on off-days may be a good idea. It depends on a lot of variables... metabolism, diet, current level of development, etc...

couldnt agree with you more in terms of taking your time, i did my first show tehre 2 weeks ago and am lean as anything right now. Goina try and just add the muscle cleanly this time round (7stone i dropped for show your right it was unbelivable, ended up loosing some muscle too aghhhhhhhhh!!!


but starting to bulk back u now cleanly and not over eating. 7 meals a day say aorun 5000kcals per day.

im worried my protein intake is a bit high in relation to my carbs, but most of the time im sittin around the house doing nothin so i dont feel i need those extra carbs.


cardio i might try it once on an off day and maybe 2-3 times after workouts, switch it about every week 30 mins if i was doin it in the morning


the mirror i feel is much more benifical than the sclaes. ob if i feel im gainin to much wieght illl cut back on things, maybe add extra cardio..but surley when i do that will the muscle gains not be sacrrifficed??

 

[PHIL HERNON]

Healthy advice

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

 

[MAINEVENT]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

Solid advice right there!

I have to say Phil, your posts lately have been awesome.

 

[PHIL HERNON]

well

Solid advice right there!

I have to say Phil, your posts lately have been awesome.

this is the new, gentler Phil. hahaahhaahhahaa

 

[MAINEVENT]

this is the new, gentler Phil. hahaahhaahhahaa

LOL, i like it!

A good marriage and babies on the way will do that to you.

 

[HawaiiMuscle]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

Phil, I like how you put things into prespective. Sometimes us amatuers like to make too complicated and end up shooting ourselves in the foot. Thanks for posting this up.

 

[mrsoul]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

damn that was awesome! i really like #3. that makes so much sense to me now, after i force fed myself all offseason and became a blimp all in the name of gaining mass, lol!

 

[JohnnyPro]

What would be an accepatable amount of weight to be gaining during a lean bulk?

2lbs a week???


In terms of cardio of season how do you go about it, was thinking of throwin in 150kcal sessions after my workout (4 times a week)

2 lbs a week of lean muscle is next to impossible. I would be more than happy to gain 1/2 pound of real, lean muscle a week.

 

[Dangkolo]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.[/QUOTE

This is right on! If anybody reading this for the first time, take a note......
Does not get any easier than this......

 

[crush1]

Opinions please

I like Phil's thoughts / Guidelines! Quick Question: In your opinion, What is the minimum caloric intake required for a 205lb guy 27 yrs old to grow? I am in a bulking phase right now eating 4k - 5k calories per day and I feel like I am gorging myself. I have never had a big appetite, but I am concerned if I cut it down to 3k calories a day I wont get good gains. Any opinions will be highly appreciated!

PS: I am also using Synthetek B-12 and I am still not that hungry. My goal is to reach 215 to 220 and be 10 - 12% bf. I am currently 205 probably 15% bf and 5'10".

 

[n8ia]

phil question for you about doing things to make yourself hungry what would those things be

 

[PHIL HERNON]

Some answers

How you train, how much muscle mass you carry, what you supplement with, what you do during resting , stress, etc.....determines how many calories you need that day. The more muscle you have, the more demand for calories, especially when you are in an anabolic state........you really cant tell just by pure weight. It also comes down to ratios and how that effects you. You cant force things and you cant pour more water into a glass that is already full...........empty that glass and make room for more.........you know?

 

[Hiramabiff]

How you train, how much muscle mass you carry, what you supplement with, what you do during resting , stress, etc.....determines how many calories you need that day. The more muscle you have, the more demand for calories, especially when you are in an anabolic state........you really cant tell just by pure weight. It also comes down to ratios and how that effects you. You cant force things and you cant pour more water into a glass that is already full...........empty that glass and make room for more.........you know?

This is the Phil I like..not the other one..lol. Keep it coming Phil!!

 

[youngmuscle]

i think the main way to stay lean is to keep your energy calories (fats and carbs) in check.

i can give you an example of what i mean..

heress how i am bulking

i know that my body rarely, if ever, burns carbohydrates. my glycogen stores are pretty much safe. i dont need to eat carbs to keep them full, and any excess carbs i eat my body stores as fat. thats just my metabolism. so the only starchy carbs i eat are post workout...to replenish my glycogen levels. so after i wrkout, i get 40-60 grams waxy maize along with some whey and some bcaas. then as soon as i get home and shower, i make a big meal..normally one carton papetti egg whites, one can of tuna, and a big bowl of either oatmeal or kashi creal or brown rice. after that meal, no more carbs except for green veggies.

i know that my body is a fat burning furnace. but i also know that my body grows just as well on a small amount of efa's as it does on a large amount of healthy fats. so i take in a small amount of flax or fish oil at every meal.

for protein..at the moment my bgody has a huge demand for protein, so i eqat as much as i can tolerate at every meal.

lots of water. green tea extract every monring on an empty stomach.

 

[pupeye]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.


6. Relax and let genetics do their job.

1. &2. Someone who has a little appetite should eat less than someone who has a big appetite? If i ate only when i was hungry i'd only eat once or twice a day. Do you only drink water when you are thirsty?

6. So I should let genetics restrict me to being 150 lbs?

 

[PHIL HERNON]

Well

1. &2. Someone who has a little appetite should eat less than someone who has a big appetite? If i ate only when i was hungry i'd only eat once or twice a day. Do you only drink water when you are thirsty?

6. So I should let genetics restrict me to being 150 lbs?

Do you only urinate when you have to?

 

[PHIL HERNON]

Explain

If you do not have an appetite, what is the answer? Do you force feed yourself? In your case, you will have a few choices.....a lean 150, a heavy 160 or a fat 170 and obese 180. Which do you want? My way, you stimulate your appetite by supplementation, training and ratios in your diet. This way you CAN be a lean 180................the choice is yours.

 

[jmcbride]

1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

Best advice and way to go right there....Works wonders if you understand the "eat only when you are hungry" part....