Get ripped and bulk up?

[Suzuki_MX]

Hey people is possible to get ripped and put on size?? I really want to lose my tummy fat to show abs but also get bigger. I've been eating healthy for about a month now. that means no takeaways at all. I'm taking protein powder and creatine at the moment. I'm just in the process of setting up my home gym. I'm 21 don't know my height or body fat %. any advice on eatting plans and work outs? is it true to get big you have to lift heavy. At the moment my weights only go up to 20kg (I know lol). But my main focus is to lose my tummy fat and upper chest fat. Can this be done by just doing weights?

[musclenz]

No!

[Daniil]

Hi, consider running. That helped Eminem, should help you as well.

Also, home gyms suck.

[shruglife]

You need to train for a while to build any muscle worth revealing. If I were you I would bulk for a good while and when you get to a decent level drop your bodyfat a little bit. As for training heavy being the way to get big, no. You won't build size if your banging out 3-5 reps for all your exercises (this is why you have 80kg powerlifters who can bench 200kg and 120kg bodybuilders who can only bench 150kg). Intensity is important though, aim for a rep range between 8-12 for your movements and keep your rests within a minute to maintain pump and achieve a high amount of volume over the 1hr period you should be training.

If you just want Abs start doing a lot of Ab work and drop your BF by dieting and regular cardio.

Also I don't know where your strength is at but if your weights only go up to 20kg you have a problem. Either purchase/construct a barbell, a range of plates, a range of dumbells, a bench and squat rack or get a gym membership. Also don't bother with Creatine if your just starting you will be wasting your money. Wait till your gains slow and your at a decent level before using Creatine if you want to get your moneys worth.

[Suzuki_MX]

ok sweet cheers for the info guys. I have been doing alot of cardio on the treadmill in the past week so I might keep with that. I'm diffently going to get some more weights in the next week or so. as home gym i was meaning my own little gym at my house not those all in one home gyms. The reason why I don't go to the gym as that Its too far from my work. but i'll keep at my diet and workout plan. But my main goal is to drop my body fat and tone up for now.

[boostinggtir]

Hi, consider running. That helped Eminem, should help you as well.

Also, home gyms suck.

Yea, but he's gone skinny as hell.

[Grover]

Hi

Having read re the lack of input etc thought I would put my 5 cents worth in.

I started like you with intention of losing weight and getting in shape last November and have been chipping away with diet exercise etc.

Then did a "Body for Life" programm, unofficially.

Get books & DVD really helps with diet, exercises and inspiration!

Which consequently is why I have also joined this site!

Lost 14kgs, toned up a bit but seemed to plateau.

3 weeks ago started using a personal trainer twice a week, has really pushed intensity and focus on cardio.(doing twice a day!)

Creatine I was taking and with little effect-turns out wasn't taking enough, sorted that out and strength increase so noticable.

Stick to it

[startinfromscratch]

shruglifes bang on - if all you want is abs, diet and cardio.

if you want to put on some size, read thtrough the journals to see how you should be training/eating, and restrict cardio to moderate levels.

eat big, but CLEAN, and stick to intense 1 hour trains, focusing on compound lifts! rep range - if your beggining, 8-10, 10-12, whatever you feel comfortable at. just pick a rep range and go! as a newbie you will make good gains, but you needa do alota research man!

Best of luck

[boostinggtir]

Hi

Having read re the lack of input etc thought I would put my 5 cents worth in.

I started like you with intention of losing weight and getting in shape last November and have been chipping away with diet exercise etc.

Then did a "Body for Life" programm, unofficially.

Get books & DVD really helps with diet, exercises and inspiration!

Which consequently is why I have also joined this site!

Lost 14kgs, toned up a bit but seemed to plateau.

3 weeks ago started using a personal trainer twice a week, has really pushed intensity and focus on cardio.(doing twice a day!)

Creatine I was taking and with little effect-turns out wasn't taking enough, sorted that out and strength increase so noticable.

Stick to it

So buy a dvd and get a personal trainer? wow, that's some great advice. :pfft:

[trainharder]

shruglife is spot on

dont try and get ripped at the same time as getting big

some people say it can be done but for most of us its not possible

build a good muscle base and then work at loosing the fat to reveal that extra muscle you would have gained

also i have found that when your leaner with a good bit of muscle people assume your bigger than you are

i get told im getting bigger when im cutting and have dropped 10kgs.

keep bf measurements if you can with calipers and try not to gain too much fat when bulking. and when cutting its also good motivation to see the fat melting off

good luck

[startinfromscratch]

shruglife is spot on

dont try and get ripped at the same time as getting big

some people say it can be done but for most of us its not possible

build a good muscle base and then work at loosing the fat to reveal that extra muscle you would have gained

also i have found that when your leaner with a good bit of muscle people assume your bigger than you are

i get told im getting bigger when im cutting and have dropped 10kgs.

keep bf measurements if you can with calipers and try not to gain too much fat when bulking. and when cutting its also good motivation to see the fat melting off

good luck

good advice -

heres a real life example for ya. january this year, i was 72kg, high bf% from here i bulked, was 85k by may. have been cutting since, now 76-77k with bf lower then it was at 72k. once i get to 75k, il do a longterm bulk, up to say 90k.

now, in the beginning, i had to decide - cut first, and end up tiny with lower bf, or bulk and worry about the fat dropping later. its also worth noting that the more muscle you have, the easier it is to adjust your body composition.

so skinny and lean i did NOT choose!

just my 2c

[Progress]

Also, home gyms suck.

They might not be your cup o tea, but home gyms are a great thing for a lot of people. I've never set foot in a gym, and have gone from 69kg to 88kg (lean) in my home gym. Still heading towards 100kg, and confident I can do it with my diy gym.

[ohjoshua]

Maybe if your new to the game (less then 6 months training) or if your on gear.

other wise as others have said... not the best idea.

good luck with it though.

[Suzuki_MX]

Ok i'm going to do some hardout research lol thanks so much for the advice guys really helpful. I might have to see what my body fat % is and get back to you guys and see what you's think about it.

[Deafness]

I have been through this ordeal myself, I weighed in a 250ish kgs, I got sound advice from BK and MuscleNZ I been on this since Oct 08 and still going I now weigh in a 167kg, Like you I want to get the bf% down to move on to the next level so to speak, (NZ needs to see the real Deafness LOL)

I have learnt a great deal from bbers and I will always consider I owe MuscleNZ and BK a debt I probably may not be able to repay.. some sound advice that worked & works for me is this:

I hope you will get some benefit from it

Cardio in the morning (5-6am) on empty gut burns fat, if you're not morning person, do the cardio after weights. I do cardio 6 days a week I started on the treadmil now on the crosstrainer for 20 minutes.

Diet wise, eat more often but less amount, I eating every 2 hrs everyday (smaller meals) this will speed up the metabolism and aid in burning fat... You need to understand also what food your put in your mouth will reap results, if you do all the training and eat pies, well it will speak for itself.. my diet is high protein and low fat & low carb, most of my carbs are now low GI. It is a learning process, that us newbie bbers have to learn if were serious..

Water, very important, drink heaps usually about 3lts per day, for us big fella's, I drink 3lts per day.. seriously it helps, add some corn or kiwifruit to your diet too, it will help keep you regular... (trust me)

Training: my training I lift heavy (for me) 3-4 sets at 8-10 I dont change the rep range, but I do change the weight range, getting heavier, I keep the reps as slow as possible, trying not to belt them out to quick, my rest time is 30-40 second (I aim to keep that) yet no longer than a minute, I work larger muscle groups 4 different angels (exercises) and the small muscles 3 angle (exercises) example:

Friday routine: Chest and Shoulders

(CHEST)

*3x10,10,8 DB Incline press

*3x10,10,8 flat DB press

*3x10,10,8 Decline DB press

*3x10,8,8 DB flyers or cable crossovers

(SHOULDERS)

*4x10,8,8,8 Upright rows

*3x10,8,8 Standing cable reverse flyer (looks weird but works for me) *3x10,8,8 Standing one arm cable raises

I do splits, Mon: Back & Arms Wed: Legs (whole leg) Fri: Chest & Shoulders Tues,Thur, Sat Cardio days only no weights, but still do cardio on the weight day as well.

I usually get threw my weight routine in 50 - 60 minutes

My understanding and experience with lifting heavy (for me) is strengthening the muscles, my muscles and body is a lot harder now through doing the heavy lifting, than lite weight with more reps, now we could get deeper, I love the learning curve with my new lifestyle, plus this is a good start.

There are others things that can help you, not knowing to much about you BF% or weight it not easy to say. But supplement wise, you could do yourself a favour with a whey protein supplement WPI and Multi Sports vitamin and mineral, and a good thermo.

Much luck to you ... last thought, something I had to learn.. I wanted changes now dammit lol, we all want abs, if it was that easy, we would all have them.. but some sound advice I found was this:

"This is not Sprint, it's a Marathon"

if you work at it you will lose it, and grow.

Peace

viewtopic.php?f=1&t=5884

(smaller now) & on we go.

THEN AGAIN YOUR PROBABLY NOT THAT NEW TO THIS LIKE ME.. Goodluck

[Sakura]

Also, home gyms suck.

They might not be your cup o tea, but home gyms are a great thing for a lot of people. I've never set foot in a gym, and have gone from 69kg to 88kg (lean) in my home gym. Still heading towards 100kg, and confident I can do it with my diy gym.

I prefer to work out at home, that way I can grunt and sweat to my hearts content. I've got a pretty good set up so I'm not missing out on anything.

Suzuki, definitely take body fat measurements and use a tape measure too. You may even want to take some 'before' photos. They're great to look back at to see how far you've come. Best of luck.