H****i
发帖数: 728 | 1 I gained about 5 lbs for 1.5 months.
After that, I stopped gaining weight even though I kept on working out and
eating 3500 kal daily .
It's been another 1.5 months. Should I stop bulking, take a break and then
go cutting? thanks |
z*****a
发帖数: 9790 | 2 跟大叔我跑步吧
【在 H****i 的大作中提到】
: I gained about 5 lbs for 1.5 months.
: After that, I stopped gaining weight even though I kept on working out and
: eating 3500 kal daily .
: It's been another 1.5 months. Should I stop bulking, take a break and then
: go cutting? thanks
|
h****8
发帖数: 599 | 3 5 lbs for 1.5 months is reasonable. once you stopped gaining weight u should
increase your calorie intake further more, typically add 200~300cal every
two weeks with the same nutrients break down.
In your case, it seems like your calorie intake is 3500 for all the 12 weeks?
I think if looking into the mirror, u feel u have significantly gained fat,
can't see your 4 upper abs(>15%bodyfat), then you should take 1~2weeks for
active recovery and start cutting.
But since you have only gained 5lbs, i
【在 H****i 的大作中提到】
: I gained about 5 lbs for 1.5 months.
: After that, I stopped gaining weight even though I kept on working out and
: eating 3500 kal daily .
: It's been another 1.5 months. Should I stop bulking, take a break and then
: go cutting? thanks
|
f*******n
发帖数: 5241 | 4 Support on active recovery. I seen to need one at least every two months. And I
normally see some weight loss during that week.
I was also thinking that 3500 may not be enough for a hard gainer. Again, I recomand
this book:
Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
http://www.amazon.com/Scrawny-Brawny-Complete-Building-Natural/dp/1594860882/ref=sr_1_1?ie=UTF8&s=books&qid=1248282031&sr=1-1
Great book on training and nutrition for hard gainers.
should
weeks?
【在 h****8 的大作中提到】
: 5 lbs for 1.5 months is reasonable. once you stopped gaining weight u should
: increase your calorie intake further more, typically add 200~300cal every
: two weeks with the same nutrients break down.
: In your case, it seems like your calorie intake is 3500 for all the 12 weeks?
: I think if looking into the mirror, u feel u have significantly gained fat,
: can't see your 4 upper abs(>15%bodyfat), then you should take 1~2weeks for
: active recovery and start cutting.
: But since you have only gained 5lbs, i
|
H****i
发帖数: 728 | 5 thanks for your advice.
Actually I took a break at Week 9 and started training again for 4 weeks. I'
ll take your advice for another 1-2 recovery weeks.
should
weeks?
【在 h****8 的大作中提到】
: 5 lbs for 1.5 months is reasonable. once you stopped gaining weight u should
: increase your calorie intake further more, typically add 200~300cal every
: two weeks with the same nutrients break down.
: In your case, it seems like your calorie intake is 3500 for all the 12 weeks?
: I think if looking into the mirror, u feel u have significantly gained fat,
: can't see your 4 upper abs(>15%bodyfat), then you should take 1~2weeks for
: active recovery and start cutting.
: But since you have only gained 5lbs, i
|
H****i
发帖数: 728 | 6 Thanks for the book
I just downloaded it
and it's here if anyone wants to see it too:)
http://www.mininova.org/tor/1993392
And I
I recomand
【在 f*******n 的大作中提到】
: Support on active recovery. I seen to need one at least every two months. And I
: normally see some weight loss during that week.
: I was also thinking that 3500 may not be enough for a hard gainer. Again, I recomand
: this book:
: Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
: http://www.amazon.com/Scrawny-Brawny-Complete-Building-Natural/dp/1594860882/ref=sr_1_1?ie=UTF8&s=books&qid=1248282031&sr=1-1
: Great book on training and nutrition for hard gainers.
:
: should
: weeks?
|
j*********g
发帖数: 3826 | 7 bulking。。。在俺看来是最最无用的东西。
你好好练练，力量大了，吃得多了，自然体重就上去了。
你专门练肌肉的，问问BP到1.5没？SQ到1.7没？DL到2没？没到的话就是你训练水平不够
，长不起来的。
【在 H****i 的大作中提到】
: I gained about 5 lbs for 1.5 months.
: After that, I stopped gaining weight even though I kept on working out and
: eating 3500 kal daily .
: It's been another 1.5 months. Should I stop bulking, take a break and then
: go cutting? thanks
|
m*******r
发帖数: 13263 | 8 long time no bp since my shoulder got bad. (-_-), tried 1X BP before, SQ ~<
1.5, DL ~< 1.7, heihei
不够
【在 j*********g 的大作中提到】
: bulking。。。在俺看来是最最无用的东西。
: 你好好练练，力量大了，吃得多了，自然体重就上去了。
: 你专门练肌肉的，问问BP到1.5没？SQ到1.7没？DL到2没？没到的话就是你训练水平不够
: ，长不起来的。
|
h****8
发帖数: 599 | 9 there should be a place for developing muscle hypertrophy, even for a
powerlifter or olympic weightlifter. bigger muscle fiber of course can help
you lifting weights, lower the risk of injury.
Commonly,for a mesocycle,it woulde be like hypertrophy->stength and power->
peak->deload. hypertrophy is one necessary phase of the cycle.
I agree with u that if SQ >1.7, DL >2, he should have developed some decent
muscle. Hypertrophy development will certainly come with the strength
development.
不够
【在 j*********g 的大作中提到】
: bulking。。。在俺看来是最最无用的东西。
: 你好好练练，力量大了，吃得多了，自然体重就上去了。
: 你专门练肌肉的，问问BP到1.5没？SQ到1.7没？DL到2没？没到的话就是你训练水平不够
: ，长不起来的。
|
j*********g
发帖数: 3826 | 10 嗯，我们普通人不需要搞得跟bodybuilder一样，精瘦强悍的身体远比大块头肉松松的看
上去吓人。
help
decent
【在 h****8 的大作中提到】
: there should be a place for developing muscle hypertrophy, even for a
: powerlifter or olympic weightlifter. bigger muscle fiber of course can help
: you lifting weights, lower the risk of injury.
: Commonly,for a mesocycle,it woulde be like hypertrophy->stength and power->
: peak->deload. hypertrophy is one necessary phase of the cycle.
: I agree with u that if SQ >1.7, DL >2, he should have developed some decent
: muscle. Hypertrophy development will certainly come with the strength
: development.
:
: 不够
|
|
|
c******t
发帖数: 1733 | 11 你说的有一定道理，muscle hypertrophy 和strength 在一定程度上正相关的。但
muscle size 中有70%以上的是液体，而且performance
上来说，neurological adaptation 对strength更重要一些。张肌肉是有用的，但训练
程度和营养到了自然会长。有些人为了追求无用的大肌肉，吃大量的蛋白，甚至不主张
吃水果。比如这位吃300g的蛋白粉，远远超过身体所需。第一，身体消化不了，容易造
成消化和免疫系统紊乱。第二，高蛋白diet会提升IGF-1的水平，得cancer的risk更高
。而蔬果多的diet可有效降低IGF-1。 另外，细胞有一套系统清理废物和老化的细胞器
，长期富营养会抑制这套系统，这在一定程度上也会增加cancer的risk。另外有实验证
明，老鼠的diet里长期含有大量硌氨酸得cancer的risk会高的多。
记得fitness 版有位貌似权威的ID说，健美科学因其实用性和实践性已经远远走在生
理学前面了。版上如果这样的民科盛行，并不是一见好事。
help
decent
【在 h****8 的大作中提到】
: there should be a place for developing muscle hypertrophy, even for a
: powerlifter or olympic weightlifter. bigger muscle fiber of course can help
: you lifting weights, lower the risk of injury.
: Commonly,for a mesocycle,it woulde be like hypertrophy->stength and power->
: peak->deload. hypertrophy is one necessary phase of the cycle.
: I agree with u that if SQ >1.7, DL >2, he should have developed some decent
: muscle. Hypertrophy development will certainly come with the strength
: development.
:
: 不够
|
h****8
发帖数: 599 | 12 300g蛋白粉对他150+的体重来说确实多了 我看到现在最多建议1.5g/每磅体重。
其实很多bulking diet里都强调蔬菜水果的重要性，1天7~8份左右，因为是很好的抗氧
化剂，我不知道他为什么会忽略了这个。
民科是指什么？
【在 c******t 的大作中提到】
: 你说的有一定道理，muscle hypertrophy 和strength 在一定程度上正相关的。但
: muscle size 中有70%以上的是液体，而且performance
: 上来说，neurological adaptation 对strength更重要一些。张肌肉是有用的，但训练
: 程度和营养到了自然会长。有些人为了追求无用的大肌肉，吃大量的蛋白，甚至不主张
: 吃水果。比如这位吃300g的蛋白粉，远远超过身体所需。第一，身体消化不了，容易造
: 成消化和免疫系统紊乱。第二，高蛋白diet会提升IGF-1的水平，得cancer的risk更高
: 。而蔬果多的diet可有效降低IGF-1。 另外，细胞有一套系统清理废物和老化的细胞器
: ，长期富营养会抑制这套系统，这在一定程度上也会增加cancer的risk。另外有实验证
: 明，老鼠的diet里长期含有大量硌氨酸得cancer的risk会高的多。
: 记得fitness 版有位貌似权威的ID说，健美科学因其实用性和实践性已经远远走在生
|
j*********g
发帖数: 3826 | 13 民间科学。
【在 h****8 的大作中提到】
: 300g蛋白粉对他150+的体重来说确实多了 我看到现在最多建议1.5g/每磅体重。
: 其实很多bulking diet里都强调蔬菜水果的重要性，1天7~8份左右，因为是很好的抗氧
: 化剂，我不知道他为什么会忽略了这个。
: 民科是指什么？
|
k***z
发帖数: 4718 | 14 DL相对我来说比SQ难多了，看来这个和上肢过弱有比较大的关系。
不够
【在 j*********g 的大作中提到】
: bulking。。。在俺看来是最最无用的东西。
: 你好好练练，力量大了，吃得多了，自然体重就上去了。
: 你专门练肌肉的，问问BP到1.5没？SQ到1.7没？DL到2没？没到的话就是你训练水平不够
: ，长不起来的。
|
H****i
发帖数: 728 | 15 thanks for advices from u, crossfit and julong and all other guys
300g我是按照一天6勺粉+食物中的蛋白来算的
水果蔬菜我只是按照常规吃法没有特殊加量啦
谢谢你们的建议
其实我就是三个月前想试一下get much bigger是啥样，
现在看来效果不明显，可能还是训练不够强度大，饮食还是不科学吧
我继续努力啦，谢谢大家啦
【在 h****8 的大作中提到】
: 300g蛋白粉对他150+的体重来说确实多了 我看到现在最多建议1.5g/每磅体重。
: 其实很多bulking diet里都强调蔬菜水果的重要性，1天7~8份左右，因为是很好的抗氧
: 化剂，我不知道他为什么会忽略了这个。
: 民科是指什么？
|
h****8
发帖数: 599 | 16 不客气 大家探讨探讨
其实我觉得很多时候我们不长力量或围度是因为训练过度，而不是训练不够。比如训练
过于频繁，每次的量和时间过多，没有周期性调整强度
【在 H****i 的大作中提到】
: thanks for advices from u, crossfit and julong and all other guys
: 300g我是按照一天6勺粉+食物中的蛋白来算的
: 水果蔬菜我只是按照常规吃法没有特殊加量啦
: 谢谢你们的建议
: 其实我就是三个月前想试一下get much bigger是啥样，
: 现在看来效果不明显，可能还是训练不够强度大，饮食还是不科学吧
: 我继续努力啦，谢谢大家啦
|
S*********g
发帖数: 2347 | 17 话也不能这么说，每个人追求的东西不一样。普通人也完全可以以bodybuilders的标准
来做为自己的目标，只要他自己愿意。
的看
【在 j*********g 的大作中提到】
: 嗯，我们普通人不需要搞得跟bodybuilder一样，精瘦强悍的身体远比大块头肉松松的看
: 上去吓人。
:
: help
: decent
|
