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Bodybuilding that really works?

Answered on August 19, 2014
Created July 22, 2012 at 12:07 AM

There may be similar posts about this, but I'm sending this out hoping to hear someone's success story. Can anyone lay out a simple diet plan that promotes fast human growth and body building? I'm looking for something that doesn't require lots of working out, because I've tried that my entire life, and haven't gotten anywhere. I'm experienced in the diet world, and paleo, and know tons about food, so I'd like to hear something that isn't the basics, and has really worked well.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 22, 2012
at 03:15 AM

That carb zone thing can be increased if you feel like it, but with more infrequent training (two high intensity efforts for a total of less than 40 minutes/week) you can definitely get away with it. Volume work is were the carbs are needed.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 22, 2012
at 01:27 AM

I will "third" them. Good answer.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 22, 2012
at 01:27 AM

I will "third" them.

C45d7e96acd83d3a6f58193dbc140e86

on July 22, 2012
at 12:57 AM

I will second the recommendations here. Eat a lot, lift very heavy but not too often. Eat lots of protein, especially after lifting.

B958be1f3a4a9743998ab2ea51d9c945

(205)

on July 22, 2012
at 12:49 AM

This is the answer I was going to write, but you beat me to it. Make sure to especially get enough protein. Definitely caloric surplus!

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4 Answers

5
1407bd6152d9fdbc239250385159fea1

on July 22, 2012
at 12:43 AM

Growth requires a caloric surplus. Leaning out to bodybuilder physique levels requires a caloric deficit. If you know a ton about food, then it shouldn't be too complicated. Slowly add muscle mass with some form of heavy lifting (Starting Strength, Stronglifts, RPT, etc.) and a caloric surplus (i.e. "bulking") and then drop fat slowly with a caloric deficit ( i.e. "cutting") while doing your best to maintain strength and muscle mass via the same heavy lifting with decreased volume.

C45d7e96acd83d3a6f58193dbc140e86

on July 22, 2012
at 12:57 AM

I will second the recommendations here. Eat a lot, lift very heavy but not too often. Eat lots of protein, especially after lifting.

B958be1f3a4a9743998ab2ea51d9c945

(205)

on July 22, 2012
at 12:49 AM

This is the answer I was going to write, but you beat me to it. Make sure to especially get enough protein. Definitely caloric surplus!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 22, 2012
at 01:27 AM

I will "third" them.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 22, 2012
at 01:27 AM

I will "third" them. Good answer.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 22, 2012
at 12:33 AM

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 22, 2012
at 03:04 AM

I've put on 15 pounds in the past 8 months with Body by Science workouts (Big five) 1x/ week and 1 HIIT session for 4 minutes (20s sprint 10s rest x4) ...walk to and from work (2miles a day) and Primal eating in the 50-100 carb zone. I, however do drink a lot on the weekends and take one cheat day a week where anything goes. I did IF 16/8 with 2 meals a day on the other six. I've moved to 1 meal a day with adequate protein as a "cut" and for good health.

Disclaimer: I have been this big and this lean before, but that was about 12 years ago....so muscle memory maybe? I'm approaching my max so lets see how thing go from their 34 years old and pushing weigh that I haven't since I was 20.

Oh, the last time I was doing this high weight I was a wrestler in college doing huge volume of work....High Intensity and infrequent training is for real. Wish I'd incorporated it back then when I thought more was better.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 22, 2012
at 03:15 AM

That carb zone thing can be increased if you feel like it, but with more infrequent training (two high intensity efforts for a total of less than 40 minutes/week) you can definitely get away with it. Volume work is were the carbs are needed.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on July 22, 2012
at 01:20 AM

Get in the weight room 4-5 days per week. lift for 40 minutes, emphasis on big muscle group, compound movements. Just pick a lifting good program of and stick to it. There are so many out there and the one you haven't done before will work.

Get outside 4-6 days per week. 2-3 of those days incorporate sprint and/or hill intervals. 2-3 of the other days run 2-3 miles at a steady, challenging clip. Also, do hip mobility and speed drills. Total (warm up, workout, mobility/speed work, stretching) should about 1 hour out in the sun per day.

I have never done a hardcore bodybuilding style bulk, but here's something that I'd try.

Breakfast: - smoothie: blend banana(s), ice, blended protein source (whey, casein, egg albumin, milk protein concentrate), coconut milk (throw in handful of kale/spinach/berries if you feel like it) - sweet potato with 1T nut butter

Immediately weightlifting Post Workout: 20g whey protein or protein blend + any carb (honey, coconut water, waxy maize starch (awesome stuff).

Next meal after weight workout: - up to 1lb of any lean-ish meat (pork loin is awesome here) - 2 sweet or white potatoes (drizzle with a little olive or coconut oil or fat of choice) - sauerkraut - steamed green vegetable of choice

Anytime meal (3x per week): - up to 1lb of any lean-ish meat - big ass salad - 1-2 servings of fruit

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