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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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?
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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。
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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】![](/moin_static193/solenoid/img/up.png) : 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。
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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j*********g 发帖数: 3826 | 13 民间科学。
【在 h****8 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 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?
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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】![](/moin_static193/solenoid/img/up.png) : 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。
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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】![](/moin_static193/solenoid/img/up.png) : 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?
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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