Are any of you MAL users bodybuilders? Or have a regular workout routine?

Boocake said:
Look up a good beginner routine such as starting strength, or even what I'm doing right now. Make sure to watch videos of each exercise before you try it because form is much more important than anything else.

After that just make sure you eat enough, and as healthy as you can. Ideally get at the minimum 2500 calories a day, and between 0.5/0.75grams of protein per pound of your ideal lean body mass.

Boocake said:
I'm currently doing a bulk using a high weight, low rep routine focusing on barbell compound exercises which is by far the best way to gain mass. I'm using Reg Park's routine to be specific.

A Day

Squats - 5x5
Pullups - 5x5
Benchpress - 5x5
Wrist curls - 2x20
Calf raises - 2x20

B Day

Deadlift - 3x5
Front Squat - 5x5
Bent over rows - 5x5
Overhead Press - 5x5
Wrist curls - 2x20
Calf raises - 2x20

Going 3 days a week right now.



Look up a good beginner routine such as starting strength, or even what I'm doing right now. Make sure to watch videos of each exercise before you try it because form is much more important than anything else.

After that just make sure you eat enough, and as healthy as you can. Ideally get at the minimum 2500 calories a day, and between 0.5/0.75grams of protein per pound of your ideal lean body mass.

Desolatte said:


Mind telling me what program/app you're using for this? It looks great.

SquadmemberRitsu said:
I bet you guys don't even lift

SquadmemberRitsu said:
I bet you guys don't even lift

752 said:
Okay, I'll give you guys an all around basic tip and guideline for getting bigger or losing weights.

First the most important thing is your macronutrient consumption.

Step 1. Find out your TDEE (Total daily energy expenditure)
http://www.iifym.com/tdee-calculator

Step 2. Know your goal,
When it comes to getting big, or losing weight, MOST people who have lifted for at least 6 months can only pursue one goal at a time.
If you consume more calories than you burn, you'll gain weight. And vice versa.
The exception to this is the for people who just started lifting, they can do both at the same time.

Step 2.5 Macro/Calories distribution.
Given you have been lifting for over 6 months, if you want to gain weight you want to gain as much muscle as possible while minimzing fat gain.
Through this you should aim at a calorie surplus of about 150~250calories
So get your TDEE and + 150~250. and eat in that range.

Thirdly, consume about 1g/lb of LBM of protein per day.
If this is too hard, THEN MAN THE **** UP.
And 0.5g/lb of LBM of Fats.

Fill rest up with carbs.


Losing weight.
TDEE less (20%) or 500 calories.
Macro distribution= 1.1g/lb of protein, try 0.5g of fat minimum, some people like to drop below that sometimes.

Fill the rest up with carbs.


1g PROTIEN / CARB = 4 CALORIES
1g FAT = 9 CALORIES

EG. SAM IS 19, He decided he need to eat 3000calories a day to achieve his goal, since he works a rather physically demanding job, his LBM is 160.
PROTEIN: 3000 - (160PROTEIN x 4) = 3000 - 640 = 2360 remaining
2360 - (80 x 9) = 2360 - 720 = 1640 calories remaining
1640/4 = 410GRAMS OF CARBS PER DAY

Therefore he will eat:
160 PRO, 80 FAT, 410 CHO a day.


Step 3. COUNT YOUR GODDAMN MACROS
http://www.myfitnesspal.com/
TRACK what you eat.

REALITY CHECK:
You do not need to eat 8 times a day,
Chicken breast, brown rice, Veggies.
You can eat maccas and lose weight.

But I'm not telling you to survive of junk food, because the junk food which ISN'T BAD for you.
but usually Isn't good for you as well. (However pizza's are really healthy if you choose correctly)
At least take a good multivitamin or eat your veggies.
So make sure you get enough MICRONUTRIENTS.

Training:
Progressive overload and more progressive overload.
Train smart
Don't train until failure
Train each bodypart twice a week, (YES SCIENTIFIC IS SUPERIOR, http://www.ncbi.nlm.nih.gov/pubmed/8563679)! <---- I attached study
PUSH/PULL/LEGS, UPPER/LOWER, 5/3/1. all works great.

Personally theres so many factors, that I could change to suit individuals, how long they been training, strength, and progress.
YOU ARE NOT SPECIAL, THESE RULES WILL APPLY TO YOU.
UNLESS YOU ARE ON THE CELLTECH, THESE RULES APPLY TO YOU.


NEXT WEEK:
CYCLING AND INJECTION SPOTS.
Notsrs. Too hard to explain.

Matenrou said:


Making all kinds of gains, all kinds.

Kamio-chan said:
that sounds really efficient. You've been doing that for quite some time. Have you noticed any differences in your body mass? What was the first place you noticed?

Also im guessing you go to the gym. I dont know many people that own their own gym set in their house besides like a treadmill or some weights.l

iCameSwagYOLO420 said:
calf raises and wrist curls? Now I know you're just trying to make me mad

Yume said:
Leg day.

ArdenFolgore said:
Bodybuilders?

It's a waste of time.

If your genetics are bad you will be bald before you know it. Not to mention that if you use steroids your testicles will start shrinking to their death. I see no point in building a prepostrous body. Actually, girls don't give a shit if you have lean muscles, at least the younger ones. The important things is that you are not fat or bald. Not to mention that you can always improve your muscles/burn body fats by fucking girls.

ArdenFolgore said:
Bodybuilders?

It's a waste of time.

If your genetics are bad you will be bald before you know it. Not to mention that if you use steroids your testicles will start shrinking to their death. I see no point in building a prepostrous body. Actually, girls don't give a shit if you have lean muscles, at least the younger ones. The important things is that you are not fat or bald. Not to mention that you can always improve your muscles/burn body fats by fucking girls.

traed said:
I dont have to build my body; I already have all my parts.