https://hypermuscles.com/ Thu, 21 May 2026 17:02:42 +0000 MyBB https://hypermuscles.com/showthread.php?tid=10220 Fri, 05 Dec 2025 09:07:03 +0000 admin]]> https://hypermuscles.com/showthread.php?tid=10220
How do you see this forum can help you with your bodybuilding goals?]]>
How do you see this forum can help you with your bodybuilding goals?]]> https://hypermuscles.com/showthread.php?tid=8171 Fri, 27 Oct 2017 13:37:03 +0000 jaymills123]]> https://hypermuscles.com/showthread.php?tid=8171 https://hypermuscles.com/showthread.php?tid=7995 Tue, 28 Mar 2017 19:32:49 +0000 F.I.S.T.]]> https://hypermuscles.com/showthread.php?tid=7995 [SIZE="6"][COLOR="Red"]

SAMPLE 4K CALORIE DIET[/COLOR][/SIZE]
[SIZE="3"]
Here is a simple example day. I have included a rough guide to calories, protein and carbohydrate levels bodybuilding is not a maths class after all and your diet doesn't have to be either! Of course,this can always be changed to better suit your individual needs.

The bodybuilder in question has 200lbs of lean mass by rough estimate and trains in the evening.
[SIZE="4"][COLOR="Red"]
Meal One:[/COLOR][/SIZE]

10 oz of egg whites-25g protein
30g whey shake-25g (at least)
3.5 oz oatmeal-80g carbs
2 slices of granary toast-35g carbs

Add in some cheese and vegetables to make an omelette with the egg, raisins, and honey to taste in the oats (made in water) with a splash of skimmed milk to taste, and low fat spread on the toast

Add beverage of choice and that's around 600 calories for Breakfast
[SIZE="4"][COLOR="Red"]
Meal Two:[/COLOR][/SIZE]

7 oz cooked chicken-approx 45g protein
4.5 oz brown rice-approx 100g carbs
Some vegetables mixed in, splash of something to help it down the hatch
Add a piece of fruit

And that's in the region of 650 calories depending on what you add.
[SIZE="4"][COLOR="Red"]
Meal Three:[/COLOR][/SIZE]

12 Ounces tuna=40g protein
6oz wholewheat pasta 100g carbs
Add a bowl of salad and some extra light mayo mixed in with the tuna and pasta with a nice dressing on the salad

And you have another 600+ calories
[SIZE="4"][COLOR="Red"]
Meal four:[/COLOR][/SIZE]

Same as Meal Two or Meal 3

Post Workout Shake
50g whey protein
50g dextrose
In water, down the hatch
[SIZE="4"][COLOR="Red"]
Meal Five less than an hour later:[/COLOR][/SIZE]

7oz steak-45g protein
9oz sweet potato-100g carbohydrates (make nice baked fries or wedges with these especially if you melt fat-free mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce another 600 calories
[SIZE="4"][COLOR="Red"]
Final meal of the day:[/COLOR][/SIZE]

9oz salmon-40g protein
3.5oz cottage cheese-10g protein
4 slices of granary bread-70g carbs

Another 600 calories or so in that meal

The totals are
Calories at least 4000
Protein 315
Carbs 640

If you are not training then add a meal to suit your requirements instead of the post workout shake for some this means their mealtimes vary between training and non training days, which is a good little bit of variation too.

And that's bulking in a rather muscular nutshell!
[/SIZE]]]> [SIZE="6"][COLOR="Red"]

SAMPLE 4K CALORIE DIET[/COLOR][/SIZE]
[SIZE="3"]
Here is a simple example day. I have included a rough guide to calories, protein and carbohydrate levels bodybuilding is not a maths class after all and your diet doesn't have to be either! Of course,this can always be changed to better suit your individual needs.

The bodybuilder in question has 200lbs of lean mass by rough estimate and trains in the evening.
[SIZE="4"][COLOR="Red"]
Meal One:[/COLOR][/SIZE]

10 oz of egg whites-25g protein
30g whey shake-25g (at least)
3.5 oz oatmeal-80g carbs
2 slices of granary toast-35g carbs

Add in some cheese and vegetables to make an omelette with the egg, raisins, and honey to taste in the oats (made in water) with a splash of skimmed milk to taste, and low fat spread on the toast

Add beverage of choice and that's around 600 calories for Breakfast
[SIZE="4"][COLOR="Red"]
Meal Two:[/COLOR][/SIZE]

7 oz cooked chicken-approx 45g protein
4.5 oz brown rice-approx 100g carbs
Some vegetables mixed in, splash of something to help it down the hatch
Add a piece of fruit

And that's in the region of 650 calories depending on what you add.
[SIZE="4"][COLOR="Red"]
Meal Three:[/COLOR][/SIZE]

12 Ounces tuna=40g protein
6oz wholewheat pasta 100g carbs
Add a bowl of salad and some extra light mayo mixed in with the tuna and pasta with a nice dressing on the salad

And you have another 600+ calories
[SIZE="4"][COLOR="Red"]
Meal four:[/COLOR][/SIZE]

Same as Meal Two or Meal 3

Post Workout Shake
50g whey protein
50g dextrose
In water, down the hatch
[SIZE="4"][COLOR="Red"]
Meal Five less than an hour later:[/COLOR][/SIZE]

7oz steak-45g protein
9oz sweet potato-100g carbohydrates (make nice baked fries or wedges with these especially if you melt fat-free mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce another 600 calories
[SIZE="4"][COLOR="Red"]
Final meal of the day:[/COLOR][/SIZE]

9oz salmon-40g protein
3.5oz cottage cheese-10g protein
4 slices of granary bread-70g carbs

Another 600 calories or so in that meal

The totals are
Calories at least 4000
Protein 315
Carbs 640

If you are not training then add a meal to suit your requirements instead of the post workout shake for some this means their mealtimes vary between training and non training days, which is a good little bit of variation too.

And that's bulking in a rather muscular nutshell!
[/SIZE]]]> https://hypermuscles.com/showthread.php?tid=7987 Sun, 26 Mar 2017 15:08:12 +0000 F.I.S.T.]]> https://hypermuscles.com/showthread.php?tid=7987 Sample 4500 Calorie Bulker Diet Menu

[SIZE="3"]
Here's a sample of a 4500 calorie lean bulking diet..Eating this many calories isn't easy for many so its gonna take getting used to.Also,you can re-arrange the meals to suit your workout schedule.


What do you guys think? Questions/Comments? What would you add or change? Lets hear those diet ideas everyone.


Meal #1
6 Whole Eggs
2 Slices Toast =35g's carbs
1 Cup Oatmeal =52g's carbs
2 Cups 1% Milk =22g's carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil

Protein = 51g's
Carbs = 49g's no, more like 110g's
Fat = 35g's
Total Calories = 1,000


Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Broccoli

Protein = 84g's
Carbs = 15g's
Fat = 48g's
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broccoli/Spinach

Protein = 50g's
Carbs = 76g's
Fat = 6g's
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes- Sweet
1 cup Broccoli/Spinach

Protein = 60g's
Carbs = 26g's
Fat = 18g's
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas

Protein = 60g's
Carbs = 90g's
Fat = 8g's
Total Calories = 650


Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and Peanut Butter)
2 Cups 1% Milk

Protein = 60g's
Carbs = 50g's
Fat = 7g's
Total Calories = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil

Protein = 24g's
Carbs = 8g's
Fat = 4g's
Total Calories = 160
[/SIZE]]]> Sample 4500 Calorie Bulker Diet Menu

[SIZE="3"]
Here's a sample of a 4500 calorie lean bulking diet..Eating this many calories isn't easy for many so its gonna take getting used to.Also,you can re-arrange the meals to suit your workout schedule.


What do you guys think? Questions/Comments? What would you add or change? Lets hear those diet ideas everyone.


Meal #1
6 Whole Eggs
2 Slices Toast =35g's carbs
1 Cup Oatmeal =52g's carbs
2 Cups 1% Milk =22g's carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil

Protein = 51g's
Carbs = 49g's no, more like 110g's
Fat = 35g's
Total Calories = 1,000


Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Broccoli

Protein = 84g's
Carbs = 15g's
Fat = 48g's
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broccoli/Spinach

Protein = 50g's
Carbs = 76g's
Fat = 6g's
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes- Sweet
1 cup Broccoli/Spinach

Protein = 60g's
Carbs = 26g's
Fat = 18g's
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas

Protein = 60g's
Carbs = 90g's
Fat = 8g's
Total Calories = 650


Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and Peanut Butter)
2 Cups 1% Milk

Protein = 60g's
Carbs = 50g's
Fat = 7g's
Total Calories = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil

Protein = 24g's
Carbs = 8g's
Fat = 4g's
Total Calories = 160
[/SIZE]]]> https://hypermuscles.com/showthread.php?tid=7865 Mon, 02 Jan 2017 21:58:19 +0000 Gwhiz2517]]> https://hypermuscles.com/showthread.php?tid=7865 https://hypermuscles.com/showthread.php?tid=6762 Mon, 16 May 2016 22:34:24 +0000 fpv123]]> https://hypermuscles.com/showthread.php?tid=6762

thanx]]>

thanx]]> https://hypermuscles.com/showthread.php?tid=6453 Mon, 15 Feb 2016 16:22:15 +0000 rtesso]]> https://hypermuscles.com/showthread.php?tid=6453 https://hypermuscles.com/showthread.php?tid=6213 Sat, 28 Nov 2015 09:04:44 +0000 hangin]]> https://hypermuscles.com/showthread.php?tid=6213 https://hypermuscles.com/showthread.php?tid=6115 Fri, 06 Nov 2015 23:31:14 +0000 hangin]]> https://hypermuscles.com/showthread.php?tid=6115 There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails
2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
4) You are what you eat. It???s just that simple. To simplify, you eat crap and you will look like crap.

That being said let???s talk calories and figuring out daily needs


Harris Benedict Formula for Calorie Calculations
???The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).???

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc???.

We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls


Alright so now we know that you need extra calories to gain weight. So what should these calories be comprised of?? Well before we go there, let???s talk diet basics.

The BASICS-
1. Postworkout Nutrition- I???m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever???.).

4. Fats- EFA???s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA???s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.


6. Supplements-
Glutamine: Helps prevent catabolism. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It???s a supplement, however, not a miracle worker. It???s not a crutch, and won???t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.

Protein and Carb Shakes: I???m not going to cover protein, because even if you can???t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

Creatine: Unlike while cutting, creatine can be used while bulking since the water retention from its use will not be an issue since you are ???bulking???. In the body, creatine is synthesized from the amino acids glycine, arginine and methionine. Taking supplemental doses of creatine monohydrate can increase muscle creatine and phosphocreatine (PC) concentrations by up to 40%. These increases can lead to improvements in muscle energy production and recuperation.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and lean mass gain / fat burning over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don???t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you???ve consumed 6,000 calories. And that???s not good in any case.

8. Cardio - D*mn right cardio!! Yes even when bulking. Why? Because cardio works the most important muscle of all ??? YOUR HEART. Not only that, but doing cardio 3 times a week will help keep the fat you will gain in this diet to a minimum. Cardio should be performed on an empty stomach first thing in the am. The proper cardio for burning fat is done by staying in your target heart rate for fat burning which is 65-70% of your max heart rate for a period of 45-60 minutes. To figure this out you can use the following formula:

(220 ??? your age) * .65
(220 ??? your age) * .7


Example for a 22 year old:

(220 ??? 22) * .65 = 128.7
(220 ??? 22) * .7 = 138.6


From this we can conclude that for a 22 year old target heart rate for fat burning should be between 129 and 138 beats per minute for 45-60 minutes.

Why 45-60 minutes?? Because fat burning (lipolysis) doesn???t typically kick in until the 20 minute mark, so only doing 30 minutes of cardio yields 10 minutes of fat burning. You get the point]]> There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails
2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
4) You are what you eat. It???s just that simple. To simplify, you eat crap and you will look like crap.

That being said let???s talk calories and figuring out daily needs


Harris Benedict Formula for Calorie Calculations
???The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).???

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc???.

We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls


Alright so now we know that you need extra calories to gain weight. So what should these calories be comprised of?? Well before we go there, let???s talk diet basics.

The BASICS-
1. Postworkout Nutrition- I???m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever???.).

4. Fats- EFA???s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA???s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.


6. Supplements-
Glutamine: Helps prevent catabolism. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It???s a supplement, however, not a miracle worker. It???s not a crutch, and won???t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.

Protein and Carb Shakes: I???m not going to cover protein, because even if you can???t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

Creatine: Unlike while cutting, creatine can be used while bulking since the water retention from its use will not be an issue since you are ???bulking???. In the body, creatine is synthesized from the amino acids glycine, arginine and methionine. Taking supplemental doses of creatine monohydrate can increase muscle creatine and phosphocreatine (PC) concentrations by up to 40%. These increases can lead to improvements in muscle energy production and recuperation.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and lean mass gain / fat burning over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don???t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you???ve consumed 6,000 calories. And that???s not good in any case.

8. Cardio - D*mn right cardio!! Yes even when bulking. Why? Because cardio works the most important muscle of all ??? YOUR HEART. Not only that, but doing cardio 3 times a week will help keep the fat you will gain in this diet to a minimum. Cardio should be performed on an empty stomach first thing in the am. The proper cardio for burning fat is done by staying in your target heart rate for fat burning which is 65-70% of your max heart rate for a period of 45-60 minutes. To figure this out you can use the following formula:

(220 ??? your age) * .65
(220 ??? your age) * .7


Example for a 22 year old:

(220 ??? 22) * .65 = 128.7
(220 ??? 22) * .7 = 138.6


From this we can conclude that for a 22 year old target heart rate for fat burning should be between 129 and 138 beats per minute for 45-60 minutes.

Why 45-60 minutes?? Because fat burning (lipolysis) doesn???t typically kick in until the 20 minute mark, so only doing 30 minutes of cardio yields 10 minutes of fat burning. You get the point]]> https://hypermuscles.com/showthread.php?tid=6079 Sat, 31 Oct 2015 01:05:07 +0000 hangin]]> https://hypermuscles.com/showthread.php?tid=6079 Week 1-14 test e 1500mgs
Week 1-14 eq 1g
Week 1-4 drol 100mgs ed
Continue running grey tops @6iu ed
Adex .5 ed

Calories are at 4100 as of now but will add 500each week
Protein is at 2.5 to 3 grams per body pound I am right at 234 now so we shall see how it goes]]> Week 1-14 test e 1500mgs
Week 1-14 eq 1g
Week 1-4 drol 100mgs ed
Continue running grey tops @6iu ed
Adex .5 ed

Calories are at 4100 as of now but will add 500each week
Protein is at 2.5 to 3 grams per body pound I am right at 234 now so we shall see how it goes]]> https://hypermuscles.com/showthread.php?tid=5868 Sat, 22 Aug 2015 18:03:03 +0000 Transformer]]> https://hypermuscles.com/showthread.php?tid=5868
I am really grateful for your time and advice.
Best to you all,
RJ]]>
I am really grateful for your time and advice.
Best to you all,
RJ]]> https://hypermuscles.com/showthread.php?tid=5866 Fri, 21 Aug 2015 20:05:49 +0000 eazy]]> https://hypermuscles.com/showthread.php?tid=5866 This is particularly true for guys that are new to training and/or the typical “hard gainer.” However, this line of reasoning begins to break down when “size” relates to building an impressive and shredded physique. In fact, it’s pure bullshit.]]> This is particularly true for guys that are new to training and/or the typical “hard gainer.” However, this line of reasoning begins to break down when “size” relates to building an impressive and shredded physique. In fact, it’s pure bullshit.]]> https://hypermuscles.com/showthread.php?tid=5865 Wed, 19 Aug 2015 22:38:38 +0000 new-Jedi]]> https://hypermuscles.com/showthread.php?tid=5865
But I can't notice any extra body fat. I actually think I'm losing it. Is that even possible after only five pins of 250mg test E, and only being on third week.

Maybe some has to do with the cycle, my diet and training adjustments. I know I've gained some muscle, but this seems a little excessive.

I've added 200 calories for week one & two of cycle. But I was still really hungry hours before bed.

So I've added another 300 calories this week.

Some of it is water right?

How fast should I expect to gain weight and not be concerned about too much fat.

I'm thinking if I'm gaining, and not putting on a lot of fat, that I am doing something right.

Since I based this off of everyone's advice, I figured I'd ask.]]>
But I can't notice any extra body fat. I actually think I'm losing it. Is that even possible after only five pins of 250mg test E, and only being on third week.

Maybe some has to do with the cycle, my diet and training adjustments. I know I've gained some muscle, but this seems a little excessive.

I've added 200 calories for week one & two of cycle. But I was still really hungry hours before bed.

So I've added another 300 calories this week.

Some of it is water right?

How fast should I expect to gain weight and not be concerned about too much fat.

I'm thinking if I'm gaining, and not putting on a lot of fat, that I am doing something right.

Since I based this off of everyone's advice, I figured I'd ask.]]> https://hypermuscles.com/showthread.php?tid=5627 Mon, 06 Apr 2015 10:59:15 +0000 toon22]]> https://hypermuscles.com/showthread.php?tid=5627 Also looking for a slightly bigger lunch box th hats divided. The current one is on its last leg amd stays just cold enough for vita gummies to become one nice big piece lol
Currently looking at the 6 pack isolator meal bag for about 60 bucks. Need a good size bag not only for food but drinks and space for wallet keys... etc. I live out of my lunch box at work]]> Also looking for a slightly bigger lunch box th hats divided. The current one is on its last leg amd stays just cold enough for vita gummies to become one nice big piece lol
Currently looking at the 6 pack isolator meal bag for about 60 bucks. Need a good size bag not only for food but drinks and space for wallet keys... etc. I live out of my lunch box at work]]> https://hypermuscles.com/showthread.php?tid=5597 Sat, 28 Feb 2015 20:03:45 +0000 Ole]]> https://hypermuscles.com/showthread.php?tid=5597
Well it is a new year and I am ready to transform. I recently finished a chapter in my life and am looking to transform myself from a average physique to something I can be really proud of. My first 10 week stack went well, did susta 100mg/week for 10 weeks. Now I am looking to do something in the range of 12-16 weeks. I am currently 215 lbs at about 20% body fat. I would like to be around 10-12% body fat and 220 lbs. Therefore I would like to lose 20 lbs of fat while putting on roughly 20 lbs of muscle. I am wondering what is my best option in terms of a cycle? I am loking for something that is on the cheaper, easier, and safer end. Something well tested with not too many side effects. Really looking to go all in on this and transform my body. Any and all help will be greatly appreciated. I have been preparing for this in my routine and feel ready. Pretty tall order I know but just want feed back to see if it is possible and any suggestions to reaching my goal.

Any other advice on the frequency of lifting and how many calories I should be taking in would be great. I am wondering if I should bulk up first then cut, or if I can put on muscle mass while losing the fat?

all the best, Ole]]>
Well it is a new year and I am ready to transform. I recently finished a chapter in my life and am looking to transform myself from a average physique to something I can be really proud of. My first 10 week stack went well, did susta 100mg/week for 10 weeks. Now I am looking to do something in the range of 12-16 weeks. I am currently 215 lbs at about 20% body fat. I would like to be around 10-12% body fat and 220 lbs. Therefore I would like to lose 20 lbs of fat while putting on roughly 20 lbs of muscle. I am wondering what is my best option in terms of a cycle? I am loking for something that is on the cheaper, easier, and safer end. Something well tested with not too many side effects. Really looking to go all in on this and transform my body. Any and all help will be greatly appreciated. I have been preparing for this in my routine and feel ready. Pretty tall order I know but just want feed back to see if it is possible and any suggestions to reaching my goal.

Any other advice on the frequency of lifting and how many calories I should be taking in would be great. I am wondering if I should bulk up first then cut, or if I can put on muscle mass while losing the fat?

all the best, Ole]]>