To get the cover model body....

[RipStone]

Let me see if I understand this. I have been reading these fourms for a while know and I think I have "discovered" how to get that ripped, lean, and toned body that we all strive for. Ok, here we go... In order to get the look I want I have to put on MASS(muscle, wieght). I accomplsh this by eating clean but eating 500 calories over mantience. By eating like this, while bulking, I will put on as minimal fat gain as possibile. However, I will still put on some fat but I will be getting stonger and putting on muslce because I am lifting. During the bulking phase, I might loose some definition (abs). After I am done bulking and have put on the mass, I decrease my calroies and begin a cutting phase. Since I now have the mucsle this will ulmatley lead to the ideal body that I want. DO I UNDERSTAND THIS PROCESS CORRECTLY? ANY COMMENTS?

[RipStone]

P.S. I'm a little worried because I have put on a few pounds as of late and my abs are not as flat as they used to be. However, I am getting stronger and lifting more than ever.

[cward76]

Originally posted by RipStone:
Let me see if I understand this. I have been reading these fourms for a while know and I think I have "discovered" how to get that ripped, lean, and toned body that we all strive for. Ok, here we go... In order to get the look I want I have to put on MASS(muscle, wieght). I accomplsh this by eating clean but eating 500 calories over mantience. By eating like this, while bulking, I will put on as minimal fat gain as possibile. However, I will still put on some fat but I will be getting stonger and putting on muslce because I am lifting. During the bulking phase, I might loose some definition (abs). After I am done bulking and have put on the mass, I decrease my calroies and begin a cutting phase. Since I now have the mucsle this will ulmatley lead to the ideal body that I want. DO I UNDERSTAND THIS PROCESS CORRECTLY? ANY COMMENTS?

It is my understanding that what you describe above is the most effecient way to do it. There are other ways, but this way works the fastest from what I understand.

[JMK1153]

Yes, that seems to be the most popular way to go about it.

[RipStone]

So is there anyway to bulk and not lose my abs?

[cward76]

Originally posted by RipStone:
So is there anyway to bulk and not lose my abs?

The magic formula to do that is probably different for everybody. I think you would have to toy around with your diet and with how much your cardio. You would have to figure out how much you could eat without puting on too much fat still eat enough to bulk, and do enough cardio to keep the fat off the mid section. Then again you probably asking for answer to the question above, not an examplantion of what the question is.

[JMK1153]

Yeah there is certianly no formula. Everyone builds muscle and sheds fat differently than everyone else so youd have to change stuff up and figure out how much you can eat to put on muscle and hardly any fat. Some people just dont put fat on when they bulk and some do. Good Luck

[RipStone]

So add a litle more cardio (HITT) and find a optimal number of calories to minimize fat gain while bulking. For example, if my matinence is 2100 maybe try eating 2400 instead of 2600.

[cward76]

Originally posted by RipStone:
So add a litle more cardio (HITT) and find a optimal number of calories to minimize fat gain while bulking. For example, if my matinence is 2100 maybe try eating 2400 instead of 2600.

That what I was thinking.

[Lost Dog]

Perhaps I'm missing something, but my understanding is that HIIT only helps maximize fat loss when in a calorie deficit.

Burning these extra cals sorta defeats the work of the extra food. I don't think HIIT stops fat from forming, does it?

I'm a bit new, so I'm wrong a lot...

[cward76]

Originally posted by Lost_Dog:
Perhaps I'm missing something, but my understanding is that HIIT only helps maximize fat loss when in a calorie deficit.

Burning these extra cals sorta defeats the work of the extra food. I don't think HIIT stops fat from forming, does it?

I'm a bit new, so I'm wrong a lot...

I think hiit helps with fat loss rather you are in calorie deficit or not. To maximize fat loss I would think you would need to be in a calorie deficit.

Your second statement brings up a good question. I know the body will use the calories coming in to it from food for energy first. I think it will use carbs you are consuming for energy first. The question is what will it use after that? Fat or Protein? Or does it just indiscriminately burn the calories you are consuming, making no distinction between Protein carbs and fat?

Part of my thinking is if a person is doing some sort of cardio while bulking that will minimize fat gain. My reasoning is the body would use the extra carbs and fat for energy. Of course I know if you do too much cardio it will hurt muscle gains. Rather this works or not kind of depends on the answers to the questions above.

[Chris Correia]

Originally posted by Lost_Dog:
Perhaps I'm missing something, but my understanding is that HIIT only helps maximize fat loss when in a calorie deficit.

Burning these extra cals sorta defeats the work of the extra food. I don't think HIIT stops fat from forming, does it?

I'm a bit new, so I'm wrong a lot...

I recall reading posts by some experienced bulker/cutters on various forums describing their bulking phases as: lifting, eating, sleeping/resting, and steering clear of HIIT/cardio while bulking.

[][P3trarch]

Originally posted by Lost_Dog:
Perhaps I'm missing something, but my understanding is that HIIT only helps maximize fat loss when in a calorie deficit.

If thats the case then wouldnt that be true for normal cardio workout excluding HIIT ? you will still maximise your fat loss even if you dont do HIIT or atleast reach a pretty high level of fat loss?

[Shaun]

Originally posted by RipStone:
So is there anyway to bulk and not lose my abs?

Try cardio immediately after your workout, low impact or, interval training works best I find, but everybody is different, your muscles still get those extra calories, but your also burning them off, so you keep your physique for most part with minimal damage, careful though, too much cardio will burn your muscle.

[mgomez41]

ok i understand the consept of bulking really good but when i get to my cutting phase do i have to change some of my exercises or just up cardio and lower calorie intake

[RipStone]

Originally posted by manny gomez:
ok i understand the consept of bulking really good but when i get to my cutting phase do i have to change some of my exercises or just up cardio and lower calorie intake

Wow, this is an old thread...lol.

When you cut, your lifting rotuine should stay the same. What changes is your diet(less calories) and cardio(more of it).

[mgomez41]

thanx ripstone

[Chris D]

Ripstone, wouldn't you want to change the lifting routine so you aren't doing as much or as of intense of lifting so you aren't over taxing your CNS? That's the impression I've got from the reading that I've done. When cutting you cut down the intensity, but still try and lift as much as you can (80%) and add in cardio/HIIT to cut the fat. Of course cutting the calories and eating cleaner (which is the hardest part for me!). For instance I did the training for Max size which was pretty intense and then I have gone down to the Ripped Rugged and dense which is basically a 5x5 routine (does leave me wanting more however, which I'm taking that I need more cardio in there).

Anyhow that's that way I've heard things, but I guess each to their oh eh?

C. Dorr

[RipStone]

Thanks for the input, but this post is really old and I actually have gained a lot of knowledge about BB since I orginally potsed this on July 24, 2004.