So my kitchen is getting redone and cooking is going to be a no no so im going to be exclusively eating out for about a month
I guess i should bulk up then? (im fat but im weak and have not so good muscle mass)
My bench is back below 1plaet for 5 reps My diddy is around 1.5 plate I have no idea where my squat is but its around 1 plate my shoulder press is around 75poons
Any good tips on VERY DIRTY bulking?
Im talking fast food and shit.
Also if im doing this what type of training should i be focusing on. Hypertrophy or getting those lifting numbers up.
Should i just do 5x5 stronglifts and go nuts with the food?
my ultimate goal is to get cut up for summer but the kitchen remodel is going to make it impossible to eat clean i think
Avoid sugar. Eat a big surplus if your thin, but it sounds like you can afford to eat quality meats. Things like Chipotle, sit down restaurants, even McDonalds burgers are a mid tier food because of health codes. Get protien, healthy animal fats and GOOD real carbs. Not processed shit that releases an ass ton of dopamine.
Leo Brooks
im not thin im fat. But underneath i think im twink mode
What im saying is should i bulk up my muscles and ignore the fat gain because its dirty food
Or should i shoot for getting my lifts up.
My goal has always been losing the fat and i did it once and got to 150 but i had no muscle at the end of that journey and it was super gay.
Evan Nguyen
bump help please
Brayden Bell
My approach is start with a 5x5 on all the lifts for that day. Squat, bench, deads, pullups (or walk the plank instead of pullups) and OHP. Then focus on particular muscle like arms, delts and abs with more hypertrophy style. I like 3x10. Machines and dumbbells are great for this. Then, focus on shit tons of mobilty and stretching post workout. Stretching leads to more muscle growth through Mtor pathways. It works well. I'd recommend eating at maintenance-slight surplus for a month while pushing HARD in the gym. Get some baseline numbers and some results. Then, cut the kcal back. Keep training intensity high and see if you can't 30-40lb of fat while getting stronger for the summer.
IMHO being overweight and big doesn't look good unless dirty bulked from lighter weight (I'd just say lean bulk in that situation anyways), or if on roids. Progression is important, intermittently keep testing yourself on 1rm to home in program. Keep program the same throughout so you have even progressions throughout. Ie never change up starting deads first, simply due to that's not how the program was started and your progression math will get messed up. Ie your 1rm on bench includes the effects of doing deads first. If you do bench first, your numbers might not be enough and it will be too easy.
Also, do more than a 5x5 on a compound by lowering the weight after the fifth set doing high volume dropsets to me has worked really well. Ie: 5x5 then drop down to high reps low weight on pullups or pulldowns.
Lincoln Cook
so a 6th set or the 5th set is a drop set?
Daniel Bell
this sounds good except the maitenence part I did this with a personal trainer and it was mentally exhausting not seeing my body or the scale change much.
Also cant do pull ups/chin up right now because im too heavy.
Jeremiah Thompson
Your doing around 7-8 sets. 1: heavy 2:heavy 3:heavy 4:heavy 5:heavy 6:light (pump) 7:light (pump) 8:light (pump) Keep in my mind this will burn you out hard. So you can do this in a split program, as well. I do this for pullups, but do it to whatever compound you want the most hypertrophy from.
Austin Roberts
ya thats why i was asking about maitenence
sounds like i would need to eat an actual surplus
Joshua Smith
Eat a lot when sore. Then cut after a month of acclimating your body to the training, dial back the calories. That way, cutting isn't such a huge task since you have some muscle to get defintion. I'd recommend doing this. Get a decent gym routine for the month, focusing on eating for gains and then once the gym routine is really settled in, start the cut. 4 weeks is perfect imo. As a natty, definition will be your best friend. If you train and sleep right you will 100% get results. Also, cutting is easier after a week even. You're body literally shifts gear into burning mode. You just gotta start it and see the distance behind you on the scale.
Avoid sugar, eat a ton of meat, take a multivitamin, etc. A good "unhealthy" food is a big sandwich with a lot of meat/veggies and not abunch of BBQ or shit like that on it. Mexican is great for this to.
Robert Martinez
Scooby is popular on here for a reason. I did this to get 5x5 on pullups at 205. I literally couldn't do any. youtu.be/mRznU6pzez0
Thomas Butler
im a retard when it comes to counting calories so things like sandwiches dont work
Is fast food really that bad? i love mcdoubles
I am a fan of simplicity regarding food counting so while i dont have a kitchen its going to be tough to eat TOO clean is what im saying.
Ryder Phillips
The first time i did pullups/chin ups i just did them every time and could get maybe half of one then after a long period could get more.
I just joined a very public gym and dont want to be the asshole doing half single reps of pullups.
Ethan Bell
bump
Matthew Sanchez
Dude follow the video on pullups. Eat like a man. Don't eat abunch of sugar and eat a decent amount of "healthy" food for the first month. Do your due diligence/research on what to eat. It will take a week or so to really figure out. You can even cut on fast food. Try sticking to a few restaurants where you know the food is decent and not BS like ice cream and fried chocolate bars. goodhousekeeping.com/health/diet-nutrition/g4622/healthiest-fast-food/ Eat foods similar to the list. Notice the pattern of vegetables, lots of meats and not a ton of sugar. Figure that out during the first month, not tracking calories and eating healthy. Then dial in the nutrition better after learning what a good plate should look like. choosemyplate.gov/what-healthy-eating-style
Good job on starting, don't be afraid if the first attempt doesn't stick. Make a point of REALLY wanting to do it. Don't be passive, but don't think all is gone if you fuck up the diet. I've been cutting for six months, everybody fucks it up. Just keep pushing, if you really want it you will do it.
Ryder Thompson
i know exactly what it takes
i went from 240 to 150.
Issue is when i hit 150 nothing was there
I just have a month to bulk up and grow muscle/get stronger before i can cut
Like i said my kitchen is gone so weighing things and all that shit is gonjna be impractical
so i have to go to fast food and stuff that is in the food calculator apps
Ryder Williams
Also, eating healthier (even at a surplus) will 100% make the cut a billion times easier. You will understand what are cheat foods (pop, candy, etc.) and what are staples you like that you can eat all the time. Things like wraps, healthy burritos, seafood, sushi, etc. Eating healthy can actually be more enjoyable, because you really look into food in general and may even end up learning a thing or two about cuisine. Then you introduce tracking macros when you realize your not eating any of the old shitty foods you were eating 2 months ago. Consistent steps, not giant leaps is extremely important in learning to be healthy. It won't happen overnight, but you will enjoy doing the journey and the right thing everyday.
Wyatt Carter
I know how to track macros but dont know what i should be eating if im doing shit like 7 sets
Sounds like carb heavy right?
Adrian Johnson
You gotta push harder in the gym. Did you cut on shitty foods? Did you get enough protien/sleep? You need to really push in the gym for the right results. If you give to the gym, it will give back. Get good pumps, push hard on compounds, you will get results. youtu.be/MG3MQfIBEO8 This video is what you need to hear.
Asher Lewis
>did you cut on shitty foods
Bro i wasnt eating enough there was no muscle
Caleb Cox
Dude, that first month just eat as much healthy food as you want. Macros don't matter. It doesn't even matter if you gain alittle fat. Just get your body adapted to training. Think of it as "healthy" dirty bulk. Do that for aslong as you think you should, then cut the calories back. Believe it or not, you can 100% keep getting noob gains even after you start cutting. Just find what style works in the gym for you through personal research. This would be my approach.
Isaac Myers
i have been going to the gym on and off for years are there really any "noob gains" left
Isaiah Reed
last bump
Kayden Phillips
one more
Bentley Jackson
>Stretching leads to more muscle growth through Mtor pathways. It works well
Never heard about this shit, sauce? Or video tutorial or something?
