[polish966]

oh and cheers for the nice comments

[Rocky]

Originally Posted by polish966

traps still sore from my back session not sure why maybe from deadlifts, pretty tired today so i m going to have another rest day, not sure if this is bad but i ll jsut swap today for my free day on sunday, dont want to over train, is it a mistake i m making not going today?

I would say it's not a mistake - if you don't feel up for it, then you may not get the most out of the session. I would think the trap ache is probably from deads.

[polish966]

alright do i did my shoulders on saturday, and legs today, i wont put my shoulder day up because i cant really remember it haha

leg extension
45 kgs for 40 reps warm up

squats
50 kgs warm up for 15 reps
60 kgs for 12 reps
70 kgs for 10 reps
75 kgs for 9 reps
80 kgs for 4 reps

hack squats
60 kgs for 17 reps
100 kgs for 12 reps
130 kgs for 10 reps
140 kgs for 8 reps

leg press
180 kgs for 15 reps
220 for 12 reps
230 for 10 reps
240 for 8 reps

laying ham curls
35 kgs for 15 reps warm up
50 kgs for 15 reps
55 kgs for 12 reps
60 kgs for 8 reps

stand ham curls
35 kgs for 12 reps
45 kgs for 10 reps
50 kgs for 8 reps

had a good pump and that, but i am very down hearted, been gaining so much body fat that its not funny, i dont think i have gained much muscle just about 5 or 6 kilos of fat, i want to gain mass but not fat i dont know, i think my genetics are bullshit, its hard for me to put on muscle, but easy to gain fat, shud i cut or eat less carbs or eat more or wat i have no idea...shud i see a nutritionist, i am happy no eating carbs at all but that will stop me from putting on mass wont it???plz help

[xtweak05]

Good session man, hack squat and leg press are looking very great.

About the bodyfat issue..how is your cardio? What foods are you eating, perhaps you just need to clean it up a bit. Plenty of people on here to help brother, ask away.

[pauliepr]

Yea all your lifts here look very good! excellent job!

What tweak said, what foods do you eat right now? maybe your eating something thats putting that fat on, and you dont realize it. but, im sure somebody will have many answers for you.

[polish966]

Meal 1 8- 8 30 am
1 cup oatmeal (pre cooked weight)
2 table spoons apple sauce
8 or 9 egg whites or whey protien

Meal 2
12 30 pm
can of tuna or a bsn lan desert (40 grams of protien)

Meal 3
3 or 3 30 pm
1 1/2 cup brown rice (cooked weight)
250 grams chicken breast
1 cup of brocoli

Workout from about 4 to 5 30

Meal 4
as soon as i finish training i used to have cell tech and 40 grams of whey protien
but now i am on my creatne off cycle so jsut protien and maybe a gatorade

meal 5
7 30pm
Either potatos around one cup cooked or one cup brown rice or some healthy choice fries
250 grams Chicken breast
1 cup of veggies


Meal 5 (before bed)
1 table spoon peanut butter or 2 whle eggs or a scoop of lean dessert protien

thats my eating, i m just worried coz i want to out on mass and i dont know what cardio will do to that, last year about this time i lost about 17 kgs and was quite thin well still had a little way to go i was about 10 % bf, now evryones saying eat all these carbs and i am and i m not really putting on muscle (i guess my lifts are a little heavier) jsut fat looks so bad, i am now 79 kgs, 2 and hlaf weeks ago i was 72, i ll check my bf today at the gym but i guess i jsut wasnt meant to be a bodybuilder, i think i ll jsut cut and not worry about muscles......

[polish966]

or maybe i shud go on that Cyclical Ketogenic Diet i don t know nemore, o and btw i ve only started this eating plan about 2 and a half weeks ago and thats when i started stacking on the fat

[polish966]

ps i am no giving up, maybe i should jsut cut down the carbs apart from pre and post workout...

[Rocky]

I understand your frustration - focus on your lifts rather than your weight. Maybe cutout the peanut butter before bed for a strart - have some slow digesting protein, and little else, this may help. Try reducing your overall carbs throughout the day by a small amount. If it helps you psychologically then forget about the bulking aspect and concentrate on lifting and working your muscles. If you can see your muscles better you may feel better about yourself and then the idea of bulking might not be so bad once you can see that you are improving!
Glad you aren't giving up - just try something different! Your doing well with the lifts so no need to despair.

[polish966]

yeah i know rocky, but i am jsut worried that when i go to cut it will make me lose too much muscle which also brings me to another question, how long should i bulk for, and then cut for? i do have "excess fat" now thats for sure, starting to become a pot belly

[Nothin' but a peanut!!]

lol man
those foods that you're eating you're eating WAY better than i a. so if i were eatng all that and gaining i dont care its majority great sounding food. either do a little more cardio or drop it out. and then if no results = drop it out AND add little cardio - just play with it and have little "tweaks" ( no pun) until you find it responding better
also nice squat and deadlift they are nivce and even want to see you at 100kg bro!

[Rocky]

As Peanut said - it's about little tweaks to get the balance right - and as for how long you should bulk and cut for - it's a personal thing really. You aren't preparing for a show so it's about what makes you feel and look good to you. If you don't like the way you look at the mo because of the excess bodyfat then start increasing the cardio and decreasing the calories until you get to how you like - no reason to not keep training hard and heavy. It's about what looks good to you.