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Thread: Physique advice

  1. #1
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    Default Physique advice

    Hi all

    Please see photos attached initially.

    Would like advice whether to cut/bulk. I would ideally like to be a lot bigger than I am now but leaner but just don't know how to get there. I reason bad to carbs and just bloat which I do not like

    I get married in September so would like to get in the best shape by then preferably if anyone could help and be a life saver I'd really appreciate it.

    Cheers
    Matt


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    Last edited by mattygmbb; 05-09-2015 at 05:20 PM.

  2. #2
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Welcome to Rx Muscle Forums!

    Cut. Strip you bodyfat and then enjoy a nice rebound after you're lean.

    Buy grilled chicken breasts and zero-calorie drinks and get in the gym as much as possible.

    Keto, keto, keto.

    You can make a lot of progress by September. Get to work.

  3. #3
    OLYMPIAN Sunnyday's Avatar
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    Hi and welcome! Agree with Curt on cutting at this point. Use whatever type of diet works for you. Some like Curt prefer keto, I'm a keep-carbs-in-all-the-way kinda girl (a 50-25-25 diet works great for me). Other people prefer to do a high-low carb cycle. Some like a lot of cardio and others would rather cut food than add a minute of cardio. Just pick a direction and go.

    Run the cut maybe 8-12 weeks or so, depending on how fast you drop, then use the insulin sensitivity you just gained from the diet to grow by gradually adding extra calories but don't go overboard. Think of it like a mini-bulk. I like using a 40-30-30 diet and dropping cardio completely. Again, it's your preference to what works for you and your lifestlyle. Run that higher calorie diet until you get maybe a month out before your wedding and then drop the calories a bit and add some cardio to tighten up slightly but at that point you don't need to go overboard.

    Good luck and keep us posted!
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #4
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    Hey guys

    Many thanks for the replies much appreciated.

    I have always been poor at setting a diet and don't 100% know what I'm doing apart from what I read online so any help with what I should be eating example dirt would be a great help and if you could advise on keto as well as know nothing on this really.

    I have started adding a bit of cardio in now but wasn't sure what to change in the weights side of things.

    Any supplements that may help here?

    Thanks again guys

    Kind regards
    Matt


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  5. #5
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Obviously you need more muscle. Remember more muscle means a faster metabolism.

    I was going to say bulk but then I noticed you have a wedding in in Sept.

    I once had the same type of build. It took massive amounts of food for me to gain any size.

    You say your body doesn't loke carbs. I used to say the same thing.

    Have you ever tried a clean bulk with only clean carbs.? That's what I would suggest you try for at least the first month. You'll still have plenty of time to lean out after that if it doesn't work.
    CutlerAthletics.com

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  6. #6
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    Thanks Sandpig

    Not really sure how to clean bulk with clean carbs if you could advise?

    How long did it take you to add decent size? Been training for years with little progress so very demotivated.

    Please see current diet if you could advise and what sort of training would you do?


    Breakfast
    Pork loin, rump steak or chicken
    2/3 scrambled eggs with mushroom, spinach, tomatoes

    Mid-am
    Handful mixed nuts
    Apple

    Lunch
    This week am having the below
    Chicken stir fry with onions, mangetout, baby sweet corn, ginger, honey, soy sauce
    Wholemeal noodles

    Mid-pm
    Tuna with sweet potato and cottage cheese if in the office
    Otherwise
    Protein shake
    Clementine

    Gym

    Post gym
    Banana
    Homemade shake with below
    50g Impact protein
    Peanut butter
    Greek yoghurt
    Skimmed milk
    Frozen berries

    Dinner
    Mixed veggies
    Fish
    New potatoes

    2-3 litres of water per day
    X1 black coffee
    X2 green tea

    Macros from myfitnesspal

    Calories - 3200
    Carbs - 209
    Protein - 234
    Fats - 108

    Cheers guys
    Matt


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  7. #7
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    You need way more carbs and cals
    You're really not eating any carbs till lunch
    Lunch is your third meal
    By my third meal, I have almost 200 grams in me
    Once I learned to eat correctly, I was able to gain ten lbs in a year or so
    Mind you I was stuck at the same weight for twenty years
    Carb choices?
    For me it's oats, white rice, red potatoes and whole wheat pasta
    I don't eat veggies and only eat fruit occasionally post workout
    BTW, Jay Cutler rarely eats veggies too.
    Last edited by Sandpig; 05-10-2015 at 03:53 PM.
    CutlerAthletics.com

    CutlerNutrition.com

  8. #8
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    Thanks

    I hear so many conflicting views it's so confusing. Some say carbs good early on and in each meal and other say just carbs pre, during and post training I can't keep up lol.

    So is my current example diet poor or ok to build around?

    Doing cardio x3 per week now but what sort of weight training should I stick to?

    Thanks


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  9. #9
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    Ok diet side sorted now for the training.

    Would I be best sticking to a FB routine x3 per week as this is all I can get to the gym? Looking at my pics I have mainly done a basic split chest/bis, back/tri, legs/shoulders so wondering which would work best for improving my body composition and get me where I want to be for the wedding?

    Cheers all


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  10. #10
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Nothing wrong with a full body routine. You'll be doing minimal sets for each BB though so make them intense. No fuckin around.

    If you can only get in three times but want to split, check out Frank Calta's rotation for recuperation.


    Rotation for Recuperation
    First Week
    Monday Wednesday Friday
    Muscle Group 1
    Abdominals
    Muscle Group 2
    Abdominals
    Muscle Group 1
    Abdominals
    Second Week
    Monday Wednesday Friday
    Muscle Group 2
    Abdominals
    Muscle Group 1
    Abdominals
    Muscle Group 2
    Abdominals
    On the third week you just repeat. This will allow you an extra day’s rest between muscle groups every other week for recovery.
    The exercises are split into two muscle groups:
    Group 1 - back, chest, shoulders, and arms; Group 2 - calves, thighs, and hamstrings (leg biceps). Note: You will work your abdominals three days a week after warm-up and before your other exercises.

    CutlerAthletics.com

    CutlerNutrition.com

  11. #11
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    Cheers Sandpig for all the info I will have a look into this routine and give it a go. Thanks


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  12. #12
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    Hi Sandpig. I have had a look at the program by Frank Calta and looks really good but cannot seem to find a comprehensive guide on how to perform the workout e.g. What weights to use? how often to increase the weight? Is there anything you know of?

    Ta


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  13. #13
    RX MEMBER BigZero's Avatar
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    You will not be able to get more muscular and get ripped by September.
    Don't listen to advice from guys who use juice as their experience has no application to natural training and diet.
    Just concentrate on getting ripped first. 1-1.5 gram protein per pound of lean body weight, keep fats low (aroung 100 grams) and fill the rest of your calories with leafy greens and low glycemic carbs like brown rice or Ezekiel bread. Keep calories around 1800.
    Your current diet has too much of all three macros and just way too much sugar.
    For training, stick to full-body workouts, every-other day with moderate weights. Only do cardio for about 30 minutes on your non-weight training days.
    You will loose fat and get toned.
    Get your lean body mass to at least 90% (10% body fat) before you try putting on muscle or you will just get fat (or maintain your current physique) and puffy with all those calories and sugar.
    Broscience does not work on natural bodies.

  14. #14
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    Thanks for the reply BigZero. 1800 calories for someone. My height and size really?


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  15. #15
    RX MEMBER BigZero's Avatar
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    Quote Originally Posted by mattygmbb View Post
    Thanks for the reply BigZero. 1800 calories for someone. My height and size really?


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    What's your height and weight? What do you do all day for work, school, etc?
    Last edited by BigZero; 05-13-2015 at 12:10 PM.

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