babynoz said:

These pics do not compare to Dex live.

I can't believe this thread's still going.

Romera said:

You women...a guy shows a little skin...some muscle..and you all get so...gushy

purplerein said:

I know - what do you reckon would happen if I posted my penis?

Romera said:

Stoppit girl....I got a weak heart!



He's a Steeler fan too !

purplerein said:

Spookymuffin said:

babynoz said:

Does that mean you want it?

Dex. I'm being serious - How do you do it? I've been going to the gym now every other day for 2 years...I have no six pack and my arms are pathetic. Any advice?

Spookymuffin said:

You shave under your arms?

kidelrich said:

How embarrasing

No, I do have hair; it must be the contrast or the flash or something. I'm not really willing to post a pic of my armpit hair, but it is there I assure you!

Spookymuffin said:

sorry. I was just reading about you working out and i know some guys shave if they get really into their body. Like way into it.

kidelrich said:

I was embarrased enough about posting that picture of me anyway. Fucking horrible shamless ugh hate it.

Anyways, I'm not THAT into it - I can't keep fit any other way, or rather, I could, but I wouldn't enjoy it. Going to the gym is really great if you're into that kinda thing, and you feel good afterwards, but that doesn't mean I'm gonna go and take Creatin and pound away at "my guns" for 3 hours. No, half an hour of intense exercise does me fine and keeps me fit. Maybe there's the problem, maybe I need to be more diehard but as far as I know, 2 years of stomach exercises and eating well should at least get me somewhere towards a six-pack, right?

squiddyren said:

Why Not?

MickG said:

Too preoccupied with Music: Non-Prince whenever I come to the org.

squiddyren said:

I really MUST go there more often

great pics...and heaps of people I haven't seen before

Spookymuffin said:

Spookymuffin said:

_____

Bulking Up Rules for the Natural Bodybuilder
From Hugo Rivera.


Gain Muscle Mass While Minimizing Fat
During Winter, most bodybuilders decide to bulk up, which in simple terms means eating more and training heavier in order to gain muscle. However, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or compete at a bodybuilding show, you will need to lose anyways.


When To Bulk Up
First of all, bulking up is not about eating everything in sight and trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle. This old school strategy will only lead to excessive fat gain. The best time, in my opinion, to bulk up is after you have been dieting for a long period of time. At this time your body will act like a sponge and absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while. Also, if you are above 10% body fat, in which case you cannot see your abs, then you need to concentrate on losing body fat up until the point (at the very least) where you can see the top two rows of abs (when you have a four pack). Your bulk up plan will work even better, however, if you get down to where you can easily see your full abdominal wall (which is around 6-7% body fat for most people) as when you increase calories in this state, your body will be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came before it.


Bulking Up Basics
Having said that know that while most of the weight that you will gain will be in the form of muscle, some of it will be in the form of fat no matter how good your diet is. The reason for that is the fact that on a state of caloric surplus (when you feed your body more calories than what is burned) some of those calories are stored as body fat. However, by bulking up on good foods, by training hard and by starting from a low percentage of body fat, you will minimize the fat gain and maximize the muscle mass gain.


Now that you know what to expect from a bulk up cycle, let’s cover how to design a bulk up diet:

Bulking Up Basic #1
Increase your protein intake to 1.5 grams of protein per pound bodyweight. Therefore, if you weigh 200lbs, you need to eat around 300 grams of protein per day. I have noticed that if I eat more than 40 grams of protein in one sitting I feel lethargic and have issues digesting the food. Therefore, divide 300 by 40 and that will give you the amount of meals that you need to eat per day. In this example, the 200-lb bodybuilder will need to eat, around 7-8 meals per day spaced out with a minimum of 90 minutes in between meal and a maximum of 3 hours. Protein sources should come from lean low fat sources like chicken, turkey, 93% lean red meats, tuna, egg whites, and salmon.


Bulking Up Basic #2
Increase your carbohydrate intake to between 1.5-2 grams of carbs per pound of bodyweight. In order to gain muscle, a carbohydrate increase will be required to keep your energy levels high, and thus fuel your workouts, and in order to help shuttle the amino acids from your proteins into the muscle tissue (since carbohydrates increase insulin levels and insulin is necessary for the transport of the aminos into the muscle). The key thing to ensure that muscle mass is maximized as opposed to fat gain when consuming carbohydrates is to ensure that your intake of them is mostly from low glycemic (low digesting/released carbs) like brown rice, oatmeal and sweet potatoes. Limit the simple, higher glycemic carbs for after the workout when the body needs fast released carbs and proteins in order to quick start the recovery and re-building process and also to help refuel the energy stores (glycogen levels in the muscle and liver) that have been drained.


Also, ensure that you eat half of your carbohydrates split between the times that the body is most receptive to them, which is the morning time (first meal) and post workout time. So for instance, our hypothetical 200-lb bodybuilder who is starting his bulk up plan at 300 grams of carbs per day (bodyweight x 1.5), will split 150 grams (half of the daily requirement) between the morning meal and the post workout meal (so that comes to 75 grams of carbs). The morning meal carbs will be complex low glycemic carbs while the post workout meal will be half simple and half complex). The remainder 150 grams will be split in the remainder meals. I always advise to refrain from eating complex carbs after 6:30pm (unless your post workout meal comes after that time) as your insulin sensitivity (body’s acceptance of the hormone insulin) goes down at night and therefore, one runs a higher risk of storing carbohydrate calories at night unless you train, in which case your insulin sensitivity is optimized.


Finally, make sure that you have around 15-20 grams of fibrous carbohydrates, such as green beans or broccoli, at lunchtime and 15-20 grams more at dinnertime as these will help to keep your digestive tract clean and ready to accept new nutrients, thus maximizing nutrient utilization.


Bulking Up Basic #3
Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive. The body needs fats like the Omega Essential Fatty Acids in order to ensure proper hormonal production and brain function. These oils are essential because the body cannot manufacture them and they help with many things like enhanced recovery due to reduced inflammation, enhanced nutrient partitioning due to their ability to neutralize enzymes necessary for fat storage (so this means more calories go toward muscle production and less to fat) and even help with enhancing your mood!


In order to get your good fats keep the essential fats at 3 tablespoons per day for guys and 1.5 for women in the form of flax seed oil, fish oils or extra virgin canned olive oil. I split my fats between my two low carbohydrate meals, which are meal 7 and 8. The reason I like to do this is because they eliminate my cravings for sweets at night that come as a result of the reduced carbohydrate intake at this time. Also, if I eat the fats earlier in the day with my carbohydrates, they completely kill my appetite and make it hard for me to consume the amount of carbohydrates that I need to eat.


Bulking Up Training and Supplementation Guidelines Training
Depending on your schedule and your level of experience training will take from 3 days a week to 6. Each workout session should be limited to no more than 60 minutes of intense weight training. More time in the gym and your testosterone levels will suffer.


Bulk Up Routines
( Check these within the given link below the article )

- Beginner Routine

- Intermediate Routine

- Advanced Routine

- Holidays' Routine (Great for the Advanced Hardgainer or for the advanced bodybuilder that is pressed for time)


Cardio
During the bulk up stage cardiovascular exercise should be limited to 2-4 sessions per week of 20-45 minutes at the most.


Supplements for Bulking Up
Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good weight gainer or protein powder are a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.


In addition to those basic supplements, I would also recommend Creatine (please refer to my Creatine Basics article) and Glutamine (please refer to my Glutamine Basics article) as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones.


Also, if you are training hard and are over 25 years old, assuming that your budget allows for it, I would recommend some natural testosterone boosters like the ones I talk about in my Testosterone Boosting Supplements article.
( note from 100MPH : besides all the natural nutrition given here , i would be careful with testerone-boosters ( even though natural ones are advised in the article ) . There's enough testosterone in one's body from the puberty-stage and the next few years )


Conclusion
You can continue to bulk up until a level of 10% body fat is exceeded. At that point, calories need to be reduced again to the neighborhood of bodyweight times 12 at a 40/40/20 ratio of carbs, proteins and fats. This is roughly 1 gram per pound of protein, 1 gram of carbs per pound of bodyweight and 1.5 tablespoons of oils for men and ¾ Tablespoon of oil for women.

Once again I cannot emphasize enough that when eating more calories than what the body burns on any given day, some of those calories will be deposited as body fat. However, if your training is right on the money, most of the calories will be used for energy and muscle production. Happy bulking!

About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.


Source : http://bodybuilding.about...updiet.htm

_____


Also . if you have the time for it , try to attend some power-yoga workouts .
With those sessions , the complete body will be taken care of , in order to become very athletic .
All the muscles stay very loose , supple and almost injury-free ( when exercising with care ) .
Plus the fact that your strenght and body-power will get a major lift-up .

One step further is bikram-yoga .
Same sessions , but then in a room with the temperature up or let's say , working out in a sauna .
It's advised to do this in a developed poweryoga-stage , but the results are awesome .

Goodluck !
.
.
.
[Edited 7/9/06 3:10am]

Spooky and Dex, both very nice.

.....but Dex is my bite sized satisfaction!

100MPH said:

More that I could have asked for - thanks!!

kidelrich said:

do you think I would look nice with orange hair!

Spookymuffin said:[quote]Dex. I'm being serious - How do you do it? I've been going to the gym now every other day for 2 years...I have no six pack and my arms are pathetic. Any advice?

Brotha...aside from what 100mph posted, you also have to be fortunate enough to have good genes. Both my parents have/had very low body fat and high metabolisms of which I was blessed with inheriting! My lowest body fat count was at four percent during my playing days which is hardly any fat at all which allows for great cuts and definition. I'd say it is now at about eight percent, which seems still quite good at forty!

I am just lucky man!



Keep pumping...and if you want cuts...decrease the weight and INCREASE the repititions! High weight creates bulk as the muscles must grow to facilitate the work. Also increase your fat burning exercises, run, walk more, and the like.

with a friend a few nights ago at 'de Gentse Feesten'...