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Best way to Bulk up MUSCLE and lose FAT

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Originally posted by: RagingBITCH
Originally posted by: TechnoKid
Originally posted by: Koing
Most people have 'ridculous' amounts of bf% that they can 'obtain'. No one walks about 5% that is 200lbs+ naturally.

notice 'walk about' not 'peak' for. No one walks about 5%. A real 5% is boarderline on unhealthy and you certainly won't be performing any athletic event properly with such a low bf%

When people say they are 10% bf it is probably unlikely unless they are RIPPED. Most bf% are just plain out of whack. And they wonder why they are do not have a 6 pack at 10%. Wel it is because your not at 10%...


Koing
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I used one of these type of digital scales to measure my body fat. Body fat scale last time I used one was about a month ago and it measureed 11%, 10% and 10% within the same hour. Accuracy is said to be withing +/-5% of dual energy xray and hydrostatic measuring. I am not ripped, and I have 8 pack definition, not 6 pack, but need to make it more toned.
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Um, 6 pack vs 8 pack is genetics and has nothing to do with bodyfat. Weight scales are highly variable as well, and you do have to take into account at what time of the day you measure yourself on.
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Ditto.

I'm just saying people don't understand WHAT a bf% of x or x this ACTUALLY is. People like to over inflate numbers.

Post a pic of your 8pack @ 10%. I think you don't need to make it more toned but to make the exercises harder and your abs bulk out more but keep lean.

But in the end when your a persons bf% is about 10-14% your abs will show if you have some ab development. If not you need to train your abs some more. 1000's of sit ups is not the way also.

When I was @ 12.7% bf (I'd say it was maybe a bit higher or so but never lower) I was like so: http://heangkoing.homestead.com/files/M6.JPG

Koing
 
From my experience, the biggest challenge in bulking/cutting at the same time is maintaining a diet. I lift weights 3x a week and do cardio 3x a week. The best way to go IMO is to eat lean foods with enough protein, and watch your carb and fat intake. I try to stay under 2000 calories a day, and sometimes I'll take a couple days off if I don't recover fast enough.
 
Originally posted by: Koing


Ditto.

I'm just saying people don't understand WHAT a bf% of x or x this ACTUALLY is. People like to over inflate numbers.

Post a pic of your 8pack @ 10%. I think you don't need to make it more toned but to make the exercises harder and your abs bulk out more but keep lean.

But in the end when your a persons bf% is about 10-14% your abs will show if you have some ab development. If not you need to train your abs some more. 1000's of sit ups is not the way also.

Koing
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What I really need (or want) is an inclined bench and some big weight plates (like 35 lbs or 45 lbs). It shows (I can feel the four seperate muscle sections more than i can see it), but its not hecka there like those bodybuilders you see in competitions.

So the more resistance (weight) the faster I'll bulk up?

I'll see if I can get a pic...
 
Originally posted by: TechnoKid
Originally posted by: Koing


Ditto.

I'm just saying people don't understand WHAT a bf% of x or x this ACTUALLY is. People like to over inflate numbers.

Post a pic of your 8pack @ 10%. I think you don't need to make it more toned but to make the exercises harder and your abs bulk out more but keep lean.

But in the end when your a persons bf% is about 10-14% your abs will show if you have some ab development. If not you need to train your abs some more. 1000's of sit ups is not the way also.

Koing
Click to expand...


What I really need (or want) is an inclined bench and some big weight plates (like 35 lbs or 45 lbs). It shows (I can feel the four seperate muscle sections more than i can see it), but its not hecka there like those bodybuilders you see in competitions.

So the more resistance (weight) the faster I'll bulk up?

I'll see if I can get a pic...
Click to expand...

Bulk = eat loads of food lift moderate weight and lots of volume and short rests.

10-12reps x 3-4 sets with 60seconds rest MAX between sets. You will not be lifting heavy weights but you get a lot of volume which is VERY VERY important.

DON'T forget squats. If you do then you aren't enjoying all the benefits. When you can shift big weights on the squats you will thicken out your body like no other. Body will produce more testerone.

A BB (roider) will have 16x more testerone in their bodies then a normal person.

Number one reason why women WON'T get bulky. They simply lack the testerone to help produce muscle mass like that.

Koing
 
Originally posted by: Rudee
Originally posted by: Koing


Number one reason why women WON'T get bulky. They simply lack the testerone to help produce muscle mass like that.

Koing
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Apparently THIS woman didn't get the memo.
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No she got the memo, and went to the candy store for some very special treats to look like that. 😀
 
Originally posted by: Rudee
Originally posted by: Koing


Number one reason why women WON'T get bulky. They simply lack the testerone to help produce muscle mass like that.

Koing
Click to expand...


Apparently THIS woman didn't get the memo.
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lol

You know what I meant.

Koing 😀
 
You should not have a long term goal to mantain 5% body fat. This is too low, something close to 10% is desirable and 15% would still be considered in normal limits.

Calin
 
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