Cutting then "Smart Bulk"

[iLift94]

I call it clean bulking. =]

[Tarion666]

this video is honest, it doesn't say anything like "i lost 50 pounds and got big muscles in 12 weeks" you can actually see that it takes years

[az09187]

@zander811 buy anytime do u mean pussy time cause ur deaf a pussy

[zander811]

@az09187 Well, naturally I mean that. Duh.

[az09187]

hey can u give me a helping hand yea just keeping rubbing them balls baby

[zander811]

@az09187 Anytime sexy ;)

[atlffee]

wow!  this video is awesome! inspirational!

[maxkid898]

DUDE UR FUCKIN RIPED DUDE I FUCKIN WANNA BE LIKE THAT MAN HOLY SHIT

[hurvir]

well ido play b ball and it was really hard for me to gain weight and people still say i look skinny

[zander811]

@hurvir If you're still skinny but have no six pack, then you're "skinny fat," meaning you're not fat, you're not big, and you're not toned. That happens when you're eating a little more than you're burning, but you're barely burning anything to begin with. I have no idea why, but eating 4500 calories and burning 4000 gives you better "clean" muscle gains than eating 1500 and burning 1000. The math is the same (+400 calories per day) but the gains are different.

[zander811]

@zander811 fml, I suck as math. +500 calories per day*

[zander811]

@zander811 and spelling apparently. "as" should be "at" and "400" should be "500."

[bloodyhel456]

@zander811 hey wat workouts do u prefer for lean muscle

[hurvir]

ye but i uesd to have six pacs and form the weight gainer there is nothing there...

i just see more fat on my stomach and my meals are clean in the moring befro school i take the weight gainer then i eat a protein bar at around 10sih come home at 12 eat oatmeal then i eat a lil sandwich with chicken before gym go wrok out drink protein again and then i eat another sandwich

[zander811]

@hurvir I'm not doubting that you took weight gainer around the same time that you lost your abs, I just seriously doubt you lost your abs because of the weight gainer. If you're that convinced, though, go back to whey protein.

Most protein bars are worse for you than the weight gainer is. Either they're loaded with sugar or they use soy protein, which almost all lifters are skeptical about. And the oatmeal you're eating mid-afternoon (and I'm assuming isn't consumed immediately pre-workout)...

[zander811]

@hurvir ...isn't helping either. And even if you ate it immediately before a workout it would still hurt your physique more than it's helping. Oatmeal is a massive amount of carbs (as are the 4 slices of bread you're eating with your 2 sandwiches) and should go post-workout. And your activity levels might not be high enough IF your only form of physical activity is lifting, which you didn't specify so I'm just assuming. And I don't mean "run all day" or anything, just go out and do something. :P

[MormonManUtah]

@hurvir Check out the paleo diet. Many people digest poorly due to food combining, allergies, genetics, diabetes. I was fat skinny forever until I switched to 90% raw veggies, some fruit, seeds and red meat (no chicken or fish). I have merged the raw foods and paleo diets. Raw foods provide enzymes/aminos. Kick all grains, legumes, and other high glycemic foods to the curb. If you fall asleep after eating or get gas figure out what caused and eliminate and/or reduce portion!

[hurvir]

okay i have a bunch of questions i am 16 almost 17 around 5 9 around 146 lb i used to be 120 begin of this summer and at the end i got to 140 and i used to have my six pack and no there is nothing there i see all this bodybuilders and you all big and have six pac how? another question should i continue to take muscle juice revolution(wight gainer) or should i just take protein? i want to get big but not get fat 

[zander811]

@hurvir Weight gainer (usually) isn't bad for (get ready for it!) gaining weight (surprise!). There are many other things people should be worrying about besides "weight gainer protein vs whey protein." If that's your biggest worry then you'll be fine. :P Clean up your meals and snacks, that's the biggest issue with 90% of the overweight people out there. Find a decent program and attack the weight room (assuming you're not a noobie with weights; if you are, read my responses to dyablo1989).

[dyablo1989]

im 185 lb of pure fat, i do some weight lifting and my arms have started to look better, but what i want to do is loose weigth (hardly) im sick of being like this and i want to try...

whats te first thing that i need to do? go to a gym? to a nutriologist? who can really help me to get that body of yours...

thanks man your video has given me hard motivation¡¡¡

[zander811]

@dyablo1989 I wouldn't talk to most "look in the phonebook" nutritionists or personal trainers, and I strongly advise not going to any old trainer with ads or fliers up. The good trainers don't need fliers, their customers are living, walking, breathing fliers. That being said, I don't think the average Joe needs a trainer at all unless he/she lacks the personal discipline to push themselves without someone breathing down their neck, or is looking to become "extremely fit" instead of "good shape

[zander811]

@dyablo1989 I think most people out of shape should just ask older and more experienced members of their gym to check their form for basic lifts, because form will matter the most when you LEARN to lift. It keeps you from getting hurt (which can slow results due to recovering) and it can keep your gains steady (because bad form = slower gains, unless you're using momentum to burn more calories, i.e. swinging lateral raise, but this is a terrible idea for lifts such as deadlift)

[zander811]

@dyablo1989 If you're starting completely fresh, have no lifting background, or kind of don't really like lifting, try lifts that make you enjoy lifting. Most people love to "feel the burn" or sit ups or curls, but few love the burn of the lower back and hamstrings from straight-leg deadlifts, or love the burn of your quads from squats, even though they're excellent lifts. So do those until you get a feeling of mental pleasure when you leave the gym. Then add "better" lifts until you pass out :D

[dyablo1989]

@zander811 had never been to a gym, so clear to me that I should, but I guess the bottom line is the food, is really what worries me, I saw for example that a good way to lose weight would be forty percent protein daily Forty per cent fat and twenty percent carbohydrates, how can i control that? how did you control that?for example

[dyablo1989]

@zander811 if I ate a soup and a steak" as how many calories each thing?protein or carbohydrate? i think thats the problem, the most of the time, i dont know what im eating, because, as i mentioned, I've been doing some weights (not in a gym) and my arms are beginning to change, but only arms because the body does not seem to change.

thanks for your attention, my ultimate dream is to recover the body that I destroyed ....

[zander811]

@dyablo1989 I'm not sure I understand your question. Let me take a shot at what I think you're asking.

I don't know how many calories/protein/carbs are in a "soup and steak." Google's great for that though. So is the Nutrition Facts on most food labels. But in another one of my videos (follow the trail of Video Responses) I put the math for finding how many calories/protein/fat/carbs you "should" eat per day. I say "should" with quotes because nobody can tell you online how much you should eat.

[dyablo1989]

@zander811 yes that was exactly my question.... ok then, let me see, i guess that if i do good compounds exercises or liftings, but i eat in a disorder way i wont get my body in form, so the question is ¿how did you control that when you became to exercise in a gym?¿ what did you eat? it is necesary to go to a nutricionist? or just avoid the basics(burguers, sugar, etc)? thats enough to loose weigth?.

[zander811]

@dyablo1989 I didn't see a nutritionist, but I don't think they're ALL bad. But many of them follow the "doctor's orders" and say things like "egg yolks are bad for you." Egg yolks are not bad for you, they're not even neutral, they're good for you. Healthy fats, HDL (the good kind of cholesterol), and most of the protein in eggs are in the yolk.

To answer your "or just avoid..." question, they say that 21 days without X will make you almost not want X anymore. Works with drugs, sugar, sex...

[dyablo1989]

@zander811 sorry for the questions but ive never been in a gym or went to a nutricionist, i just know i want to do it but i dont know were to start, as you said, i started liftings(not in a gym) and tried to reduce my portions of food, but i think is time for te "real deal", because im stuck now in 185 pounds( i was 213).

[zander811]

@dyablo1989 Eat "real food." One of the worst things for a new dieter is to eat things like canned tuna, salmon, salads, protein shakes, etc, as their ONLY source of food. Chicken, Beef, Salmon, Tuna, some Ham... basically if it had a face, EAT IT!! And try to avoid breaded meats. Chicken tenders aren't healthy. Chicken breasts are.

[zander811]

@dyablo1989 Like I said, start with lifts you ENJOY doing. After a while, add some of these lifts, but don't rush into it. You will hate how much they hurt, and most people quit when they feel the pain and fatigue. (Note: when I say "pain" I mean muscular "burn," not joint pain; if your joints hurt you're probably doing something wrong)

Squats (any variation is fantastic, but "back squats" are the best)

Deadlift (learn how to do it right!)

Pullups

Chinups

Bench Press

Dips

[zander811]

@dyablo1989 These are the "big lifts," the "core lifts," the "must-have-them-or-you're-not-­really-lifting lifts." But add them over time, don't just jump into them. They're simply too taxing on the central nervous system for a new guy to start piling on the weight and going at it. I did squats (just squats, none of the other ones) for 45 minutes one day and couldn't do 5 pullups the next day (normally I can do 15). You'll recognize when you SHOULD stop. It's after the time you WANT to stop. :P

[dyablo1989]

@zander811 ok ok, so, first thing, im going to the gym, i want these "must-have-them-or-you're-not-­­really-lifting lifts.", so , 45 minutes of these and eat everything that has a face, thats gonna do the work? then perfect, ill do it, i really want to do it.

 one last question(for now) when do i have to start to look me in the mirror? when will i see the "changes"? i mean, like a parameter of "im doing it right"... thanks man, i owe you my life....

[dyablo1989]

@zander811 i need to know what are te best exercises and wich food is the best to loose weight..... thanks for te answers, i really apreciatte it, i wanna be healthy for the first time in my life :(

[tyboy0735]

im trying to cut also man how did u due it

[jayylarkin]

your not that big either ripped bro r u bigger now?

[zander811]

@jayylarkin Yes, and more lean. This video was aimed for people new to the world of lifting. When I started off I had absolutely no advice to go on, and I hate that I'm not an isolated case; many simply don't know how to start. This video wasn't an attempt to show off how lean I was or how big I was, I was trying to show that people can change the way they look if they're unhappy with their body, and I want to help them get started with that change.

[jayylarkin]

@zander811 oh right sorry mate i have no sound on my laptop so could not listen to the video only watch it.

[TheOfficerslater]

PUSSY YOUR SHITS WEAK BITCH YOU AINT NO LEE HAYWARD

[zander811]

@TheOfficerslater Wish I was. Dude's a tank.

[Kikijikipwns]

what kind of diet did you use?

[zander811]

@Kikijikipwns this was over a year ago, so let me see if I can remember... I think it was 6 eggs and toast and oatmeal and coffee for breakfast, protein shake for brunch, chicken sandwich and cottage cheese for lunch, then soup, then a chicken dish I made up with veggies and strong cheese (usually either Gorgonzola or Pepperjack), then protein shake after lifting, then sometimes oatmeal before bed. $100 a week for food, and I think I had some money left over afterward.

[NEWReviewMan]

@zander811 OATMEAL BEFORE BED?

HOW DID ALL THOSE CARBS NOT TURN INTO FAT??? o.O

[zander811]

@NEWReviewMan If it was just "oatmeal before bed" then I'd partially agree with you. First, it was 45-60 minutes after working out, which is a very common time to eat carbs for lifters. Second, there's a lot of unneeded fear of carbs after X o'clock. Most trainers/bodybuilders/nutritio­n experts believe that as long as you're eating within your diet range it doesn't matter if you eat after 7 or 9 or whenever. (if you "can have" 70 carbs a day and eat 50 carbs an hour before bed, for instance)

[zander811]

@NEWReviewMan Most believe that the fear of eating after 7:00 (or whenever, I think Oprah says 7... which tells you how credible that tidbit of information is) stems from the fact that almost everyone plans out their daily intake for breakfast through dinner. If you eat after 7 (after most people have had their dinner already) then you're adding to your intake numbers, which leads to eating too many carbs/fat/whatever.

[zander811]

@NEWReviewMan That's why most experts say if you're going to eat late at night either plan for it or eat something that won't wreak havoc on your diet (i.e. protein shave vs big mac).

[Pilmer1993]

Hey man, i'm in the same postition as you.. but fatter, iv lost most of my weight.. 44kilos but the rest is just loose skin..

i need to bulk up and quick.. whats the best way?

i know how to pump weights and how it all works ( iv seen pretty decent results)

but i need to gain faster.."BULKING"

what food do i need to eat?

im thinking high in carbs and protein and low in sugar and oils..(no kfc/mcdonalds/burgerking/taco bell) or what ever the foods they have in america.

What about cutting?

[zander811]

I have 3 more series of videos. Just follow the chain of video responses. :]

[josephhandsome1013]

dayyyummmm.. ur hot man.!!!

[Ibarl]

Hey, Im 16 years old, 6'2 and 95 kgs, I've been trying to get thin for 'bout 2 years, but I'm still the same fat guy, I go to the gym, I play basketball, I ride my bike everytime I can, but still nothing...and I'm sure eating is the problem, please tell me what to eat and what is forbidden...Greetings, From Chile

[DrLafranz]

eat 6 meals a day!.. less food but more often... it will boost up your metabolism..also .. cut down on simple carbs... like sugar.. meaning no perservatives .. soda is forbidden... and just simply no manmade sugar... cookies brownies... stuff like that. eat more chicken ... fats and vegetables more often... vegetables is a must... it will keep you from over eating... and it takes more energy for your body to break down fiber.. which .. will lower your calorie intake.

[DrLafranz]

weight train more often .. and workout every part of your body! .... make sure you get a strong burn every day .. when you workout... take 2 days recovery between each workout day. muscles boost up your metabolism.... and testosterone levels.. testosterone levels.. signal for muscle gain and burning fat. and absolutely no alchohol..! and get good sleep every night!  or it will increase your stress hormones and decrease your testosterone levels.. which will make you more fat

[DrLafranz]

simply put..  if you follow those steps.. you will lose weight very fast!! ... physical fitness you will learn is not about stregnth ... its about discipline! believe me! you will get there.. goodluck!

[ruudolol]

you're an inspiration to all people that are obese

[crazyzombie45]

hey dude greetings from the uk.

inspirational work! do you have a email address? if so pm me bro peace

[mattprit]

sorry if my answer pissed you off. but i don't have specific advice. im only a novice in bodybuilding. i was just trying to throw in a little help.

[zander811]

I'm not pissed, you just jarred a memory of a time where I spent 4-5 months doing the wrong thing because I didn't know specifics. It's nothing personal, I'd just hate to see others make the same mistakes.

[167harvey]

heyyy, im not exactly fat..

im really skinny nd find it hard to gain weight and muscle.... (basicly ectomorph)... any tips come to mind?

cheers

[zander811]

I'm trying to get my brother to gain weight for football. He's noticeably bigger and stronger, but he's not 100% natural; he's been using Havoc. You can get it from bodybuilding . com, but it's a class 1 steroid. I'm not sure how many classes there are, but apparently class 1 isn't illegal, so no worries. Just eat moderately more and lift hard. If you're still small, eat moderately more, still, and keep going. Just remember: calories from Hershey's don't equal calories from steak.

[167harvey]

whats best?

with my set of dumbells... i can lift either

heavy 7-15reps

light 20-50 reps

depending on how far through my workout i am,

i prefer to do light as its a more comftable and steady movement.

but is that the best way to gain mass?

[zander811]

Is it your last lift? If so, I'd do 2 to 3 sets of heavy, then 1 final one of light. The last set should be until failure. So it would look like this:

Set 1: 8 reps

Set 2: 8 reps

(Set 3: 8 reps)

Set 3/4: 50+ reps

What's the lift? If you're talking about bench press, I'd do Flyes as my last lift to failure to target the chest rather than the chest and triceps.

[mattprit]

eat more and try a weight gainer like bsn true mass. and workout.

[zander811]

That's...incredibly vague. I believe the most specific thing you said was the part about BSN True Mass. "Eat more" isn't something you should tell anyone. "Eat more" means "eat more chicken, beef, veggies, fruits (some are great before workouts, some are great after), carbs (again, some are better before/after)..." to people who know what they're doing, but to anyone who obviously isn't where they want to be, "eat more" just means "eat more." You'll see plenty of people eating Big Macs that way.

[zander811]

Also, "work out" means anything that pumps your blood harder. Running qualifies as "working out." Heavy lifting doesn't have the same results as high rep lifting, nor circuit training, nor drop sets, etc. There are plenty of ways to "work out." There's bodybuilding, powerlifting, strongman lifting, olympic lifting, crossfit training... See what I'm getting at? If you know how to help this guy, give specific advice, since he obviously wants specific help.

[Jarvek]

your first pic looks kinda like me fat not much muscle

[zander811]

Then read away at the comments. Hope you find some information that can help. If not, ask and I'll answer.

[massivefatloss]

Thanks for this vid!

Fat Loss 4 Idiots Does Work! Just get a review from my channel, it has comments on people who tried it.

Take care everyone!!

[tolowe86]

Man, you're an inspiration.

That's all I have to say.

[zander811]

if only I could sing... maybe you could teach me? :P I still think we should have all put our hands on the window. imagine the look from outside: the foggy windows, then 50 hands slap on the window like the love scene out of titanic. it would have been awesome.

[vzltakssclonestar]

yeh ive been taking sum mcflurry's and burgers. i've already been drinking less gas/can drinks and more juices and water.I play alot of sport and my stamina is very low and i'm also trying to find a way to help straighten the posture of my back/spine.got any suggestions???thanks btw.

[zander811]

the posture thing, if it's lifting related or muscle imbalance related, it's probably from not doing enough back exercises. most underfit people do bench, incline bench, flys, dumbell bench, and pullovers for chest...and lateral pulldowns for back. add pullups (only do pulldowns if you can't do pullups), dumbell rows, power cleans, and reverse flyes (lie on the incline bench facedown) to your back wrkout, and do less chest workouts (3-4 lifts fo chest) and it should work itself out.

[zander811]

if your stamina is low and you're doing sports, but wanna keep the body fat low, up the calories but don't up the carbs. eat more meats, fish, and nuts. most nuts will have some carbs, but they're the "good carbs" so you don't have to worry a long as you don't eat a quart of nuts. a handful or 2 is usually good. also, try eating some fruit before practice or lifting. I used to have an apple or banana before changing, to try to avoid cramps from eating too soon to exercising.

[vzltakssclonestar]

how do i get rid of my lower belly fat the one bellow my belly its disgusting.

[zander811]

lose fat. best bet is to put down the doughnuts, cheeseburgers, milkshakes, sodas, stop drinking heavily on the weekends, no more white bread, and unless you're lifting like a fiend, no more energy drinks or gatorade. if you're already doing that, lift harder or more effeciently. do more power cleans, squats, deadlifts, pullups, bench press, and so on. try eliminating lifts that isolate, such as preacher curls. yes they work the bicep amazingly, but that's the only muscle worked.

[S0ngo]

hey idk what my 1rm is but i wanna be able to 1rpm 225 by the end of the year! idk i can bench 135 for 10x and 150 for about 6? so idk how i would test my 1rm im scared to hurt myself or something lol

[zander811]

just give it a shot one day. be sure to warm up first and stretch. I usually put 135 on the bench, lower it slowly, then do a few quick 6 inch reps to stretch my shoulders, chest and back. then I do a couple regular full range reps, then a couple slow full range reps, rack it, then put the normal weight on.

how long have you been lifting?

[S0ngo]

well i just started seriously recently so i'd say a month prolly? lol

[zander811]

I'd say stay lifting regularly for another couple weeks, get the form of the lifts down correctly (because nothing will slow progress and raise the risk of injury like bad form) and when you feel comfortable that you're doing it right, try lower rep numbers (I'd say between 4 and 6) but remember to keep the total reps between 24 and 36, so do 6-8 sets of 4, 5-7 sets of 5, or 4-6 sets of 6. also, whatever you pick, stay with it for at least a month. I can't stand "routine of the week" people. :P

[S0ngo]

nah i got the form down pat baby i just mastered it like last week its all my chest i used to do it where my shoulders would hurt but i corrected it i got a good grip for me and nice form and technique thursday ima see what my 1rm is what is a good way to go about this? should i try like heavy and then go down if it can;t be down i'd imagine if i went up i'd lose energy and not find my real 1rm?

[zander811]

then go for your "guess max." good luck! :)

[S0ngo]

rofl kk thanks!!!!!!

[zander811]

WRITE DOWN EVERY LIFT, AND WRITE DOWN HOW MANY REPS WITH HOW MUCH WEIGHT. this way, next week you'll spend less time figuring out what weight to use. keep a little lifting journal with every week's numbers, it'll help. I can't tell you how many exercises I've screwed up by spending the first 2 sets trying to use the right amount of weight. good luck! :)

[zander811]

try to use as much weight as you would need to barely get 12 reps. yes, 12. and rest 60 seconds between sets. if there isn't a clock in the weight room, buy a little stopwatch, they cost $10 at the very most. (I got one for $4, they're cheap)

[zander811]

Legs:

barbell deep back squats 1x10...~~~ (try to touch your heals with your butt, or at least your calves)

leg press 1x10...~~~ (try to touch your chest with your knees, don't use your hands to help unless you're going to fail)

deadlift 1x10...~~~ (watch videos on youtube a lot to make sure your form is right, don't hurt your back by doing it wrong)

leg curls 1x10...~~~ (try to touch your butt with your heals)

[zander811]

Shoulders: dumbbell military press 1x10...~~~ (try to not lean back too much doing this, keep a straight back to prevent injury)

one-armed dumbbell rows 1x10...~~~

lateral raises 2x10, 10 in front, 10 to sides. next week, do 4 total sets, then 6...

[zander811]

Arms: standing dumbbell curls 1x10 (10 each arm)...~~~

skull crushers (youtube it or google image it if you don't know what it is) 1x10...~~~

incline dumbbell curls (sit on a bench slanted like this --> \ but not too much. it should be about 15 degrees from straight up) 1x10...~~~

bench dips (if you can get 10 too easy, put your feet on a chair, and if that's too easy, put a weight plate on your lap) 1x10...~~~

[zander811]

Chest: barbell bench press 1x10, 2x10 next week, 3x10 after that one, then stay with 3x10 till December starts (if I forget to give you a new workout on December 1, remind me. I get a little busy with exams coming up :-P )

dumbbell bench press 1x10, 2x10 next week, 3x10...~~~

dumbbell flyes 1x10, 2x10...~~~, 3x10...~~~

[zander811]

oh ya, the beginner workout. ok, this is for people who either haven't lifted before, have barely lifted before, or need to be reminded where the first step is. oh, and if you've been "lifting" for more than 3 months, and this looks like your workout, guess what? you need to step your game up.

ok, here it goes:

[zander811]

drop the calorie intake 10-15%. if you stall again, up the workout period 1.5-2 hours per week (you should already start at 5 hours/week). if it stalls again, drop the calories again, then stall again, up the workout period again, and continue. this does work.

main point: eat a lot of calories, and work out to burn more than you're eating, with the "work out" part being the most important one. another drawback to not eating a lot of calories is lack of lifting nutritions, and lack of energy.

[zander811]

it up.

if you don't believe me, there's research on it by:

Goran MI, Calles-Escandon J, Poehlman ET, O'Connell M, Danforth E Jr.

Bullough RC, Gillette CA, Harris MA, Melby CL.

and

Bell C, Day DS, Jones PP, Christou DD, Petitt DS, Osterberg K, Melby CL, Seals DR.

I'd post the links, but youtube doesn't like it.

but the main point is this: eat 12-16 calories per pound of bodyweight. then burn more than that number. if you eventually stall...

[zander811]

which isn't entirely wrong. actually, it's right on. but if you bump it up to 3000 calories in, and 3500 out, you'd say "same physique, cuz you're still burning 500 more" but you'd be wrong. with more calories, you have a higher metabolism, so you burn more fat, but without the negative side effect of losing muscle mass with it. this fits perfectly with my lifestyle last year; I ate 3200 calories, but lost fat, and gained muscle like a fiend. I never knew why, until I got curious and looked...

[zander811]

holy shit. guess what I just stumbled upon? it's a theory that's been proven in many cases, and also backs up why, when I was eating 3000+ calories, I still lost fat and gained muscle my first year in college. it's called "energy flux" or "g-flux" for short. most dietitians say "add up your calories in, minus the calories out, and you get a number." which isn't too bad, but say you do 2500 calories of exercise, and eat 2000 calories. you'd say "you're losing 500 calories, and lose weight" ...

[conflictboi1]

i used to be 11 and half stone had gd upper body arms and pecks but had no 6 pack so lost weight to try and get one have it a bit but cant get read of the bottom bit how do u do it couse dont want to lose any more weight ????? any help would be gd fanks :)

[zander811]

...what the hell did you just say?

[zander811]

when doing any lift, make sure you explode out of the concentric phase and into the ecentric part. (bench: lower the weight controlled, but no need to be really slow, but when you get to the bottom, explode and try to "break a board 12 inches above your chest")

[hopkinsbaseball10]

hey im only 18 and i was wondering how u get rid of man boobs? 6 ft and and way 190

[zander811]

lose fat. plain and simple. for the longest time, I was pissed cuz my chest was "getting smaller" when I lost weght, and I thought it was muscle. my brother put it bluntly: "maybe you're just not as fat anymore. woah I'm a genius." he's kind a dick, but he was right. there are 2 ways to look buff and cut: 1) the most common way, lose fat. 2) this requires around 12-14% body fat, but it's the more manly way, get so much muscle (without gaining fat) that technically, you have low body fat %.

[zander811]

for future questions about "why do I have __(insert fat trait)__ and how to I get rid of it?" the simple answer is "lose fat." the long one is how to lose fat. it isn't complicated, but it will be hard. and constantly tough if you have a sweet tooth. I can't stand cake at all, and cookies are always nice, but after 2 I feel ill. I'll post a couple "beginner" workouts in a few days, keep an eye out. then I'll put some "intermediate" and "advanced" workouts up. newbs: don't do int or adv yet.

[zander811]

and make sure to have good form. my ex-roommate had a fucked up bench form, where his feet would leave the ground. besides being extremely dangerous, this hurt his results. position your feet just behind your knees, and drive into the ground when you press. I try to take my butt off the bench a half an inch. any more, and you might as well do decline bench, but I found that if I don't raise it I end up forgetting to drive into the ground. most people don't think "ok, lower, drive, press..."

[zander811]

almost forgot, besides protein, fish oil is something you should all look into. studies show that it helps with fat loss and join soreness. you'll need the first for (duh) cutting, and the second for any workout, but bulking workouts in specific.

also, believe it or not, but I haven't had an entire day set aside for abs in almost 8 months. I just don't see the need in it. FRONT SQUATS, back squats, WEIGHTED PULLUPS/CHINUPS, bench, power cleans, and other lifts, if done correctly, work abs.

[thetruth786110]

hi, i am 5-8.. 140lb of fat/bone- no a good body. I wish to lose some stomach fat nad gain some muscle weight. i need a good diet plan and begineers to advanced guide cardio/muscle training workout.

can you help?

[zander811]

give me a general look of your body. as in, google something similar to your build so I know what I'm dealing with, I'm really bad at judging looks and associating it with weight, and vice versa. as for your workout, gimme some background. use several replies to this comment I'm writing. if you use only one, you're probably not giving me enough background info. ;)

[thetruth786110]

try and imagine harrpy potter or frodo guy in the movies but not toned. with having a medium/large tummy with jiggyly legs.. lols

overall i look skinny but underneath i am small but have fat on stomach and leg area.

i really wish to gain muscle till next october..i am going to university then..

i am arond 18..

what the heck should i do?

itried doing 30 min biking in my house but got bored.

i tried lifting but have no clue whati was doing

i really need diet and a workout plan..

[zander811]

I usually just pick up the Muscle and Fitness magazine to laugh at some of the so-called "miracle pills/workouts." one machine I cannot stand seeing people use too often is the smith machine. yes, it's good when you don't have a spotter, but it's too bad on your body to make it ok to use. watch any bencher/squatter from the side, and watch the bar. it doesn't move straight up and down like the smith machine. free tip: if it goes against the natural movement of your body, try avoiding it.

[zander811]

but back to the M&F magazine. there's an author that I trust in it, Joe Weider. after his good article, I saw one on nutrition, and once they stop advertising fake products, it's amazing what they can get right: protein is king. cutting or bulking, try to get at least a gram of protein per pound of bodyweight. try to also get at least 12 calories per pound of bodyweigt regardless of goal, too. if you go over that and try to lose fat, that means eat less carbs. a lot less. remember, carbs OR cals

[zander811]

if you usually feel wiped out and can't lift (I used to when I started eating healthier), maybe because of the sudden drop in calories (no more big macs?!), try eating some fruits before lifting. I kept an apple on my desk after the last meal before I lifted. I'd change, grab the apple, and eat it on the way to the gym. it adds carbs to your diet, so be sure to factor that into your daily total. oh and write down everything that goes into your mouth on an average day.

[zander811]

obviously you won't eat the same thing every day, noone does. but an average day gives you an idea of what you need to do to change. I found out I consumed too many calories, and not enough protein this summer, which caused a slight relapse. also, if you're whitey, like me, oatmeal probably isn't your friend. it's too many carbs for us to handle. asians, I hate most of you for being so damn carb-tolerant. :P egg yolks aren't too bad for you, either. the cholesterol is the good kind.

[zander811]

now the workouts:

try keeping multi-jointed workouts, and booting isolation exercises. preacher curls should go, start doing more chinups. add weight if it gets too easy. if you don't have a weight belt, pinch a DB between the insteps of your feet. shoulder days should have power cleans in the routine. leg days MUST have squats, and to 90 degrees. any less and you're not helping enough. and no, squats aren't horrible on your knees, just so long as you don't do your 1RM every week.

[zander811]

bench press stays no matter what, pullups should also be in the upper back routine, and deadlift is a must for bulking. sure, other exercises work your back, but how many people do you see who do reverse flies have big backs? now how many people do you see with a big deadlift who have big backs? it's not a coincidence. I have a link listing the top exercises for different parts of the body, as stated by myself and a couple dozen other big guys... lemme find it.

[zander811]

as for cardio, post-workout cardio is far better than pre-workout cardio. fasting cardio is a hoax, and sprints will always do you better than jogging a mile. I'd do this: my leg day is late in the week, (I try to have fresh legs for cardio, and I try to keep at least a day between cardio workouts and leg days) so I'd go lift for 45 minutes, then spend 15 minutes on cardio. for instance, mondays for me go as follows:

[zander811]

BB bench 225 4x6 2MR (4 sets of 6 with 225 lbs, 2 minutes rest)

DB incline bench 80's 4x6 2MR

DB flat flyes 65's 4x6 2MR

cable crossover (dunno the weight, it's just got letters A-Q or something) 4x6 2MR

sprint down the hallway, walk back to beginning, repeat until 15 minutes is up.

post-workout drink

in case you're wondering why I do 45min then 15min, you'll notice it adds up to 1 full hour, which is how long I try to keep my workouts to keep my T-levels from crashing mid-workout.

[zander811]

posted the link of the lifts in my info for the video. apparantly youtube doesn't like web link comments, even from the video owner.

[zander811]

oh and apparantly, according to M&F, high protein intake = higher metabolism. if it's true, fuck ya, eat that shit up.

[zander811]

and thankyou for mentioning this, I forgot to say it earlier: you cannot specify the location of fat loss. it's a general thing. if you have too much gut fat, you probably have too much arm fat, chest fat, leg fat... not to be mean, it's just you have to realize this sooner than I did, I did a million situps to try to lose "gut fat," and was very disappointed.

[zander811]

and for pete's sake, don't work your mirror muscles alone. a big back will help your bench press, and most of your arm's size is the tricep. and you don't wanna be known as "lightbulb man" or "chicken man" cuz of your tiny legs.

[zander811]

as in, 3x8, 4x6, 6x4, 8x3, etc. and I like to keep the resting period specific to the lift. I'm not gonna rest for 2 minutes after deadlifting, then rest 2 minutes after preacher curls. :P I keep it secific to the total muscles and joints used. bench = 2 minutes, squats = 2.5, deadlift = 3, curls = 1, chinups = 1.5, and so on.

[zander811]

last thing tonight: you'll want to change workouts every 4-6 weeks after your first plateau. most beginners or anyone under the age of 20 aren't likely to plateau, but once you do, change. (be sure you did, give it 3 or 4 weeks of same weight and reps; I know it sounds like a long time, but it's your first plateau, you aren't losing much time) when you change a workout, it has to be changed hardcore. reps, sets, exercises, nearly everything. also, try to keep the total reps more than 24.

[zander811]

also, start slow and work your way up. starters should begin with a couple exercises, with 1 set, and between 8 and 12 reps, to get the feel of it. next week, 2 sets, then 3, then 4, then change to a new workout oriented around whatever your goals are. (6 or less = muscle; 6+ = endurance, I say for people who are going to be pushing/pulling more than 6 times, such as fighters) there actually is some evidence that 6 reps is the perfect rep range for muscle and fat loss, and I agree, cuz I did it.

[zander811]

a few bulking cooking ideas: 1) love meat, or die. lots of protein, no carbs, so "high calorie + high protein + low carbs" dieters can still eat meat, it's just not ideal for "high P + high carb + low calories" dieters. 2) the protein pancake/waffle: take 3 egg whites, 3 whole eggs, 1 cup oatmeal, 1 cup cottage cheese, 1 scoop vanilla (or whatever flavor you want) protein powder, and blend it. fry like normal pancake/waffle. cottage cheese blended then cooked tastes just like milk, calm down. :P

[zander811]

between pictures 1 and 2, I lost that weight by biking to lift, and eating salmon for dinner every night. the kitchen stunk like dead fish, and I lost a lot of muscle mass from lifting for 2-5 hours. ya, 5 hours. I know, I'm an idiot. I also didn't lose much fat. between pictures 2 and 3, I lost it by lifting 5 days a week, (chest, shoulders/upper back, legs, arms, abs) and biked on the weekends with my roommate. that's tough on you, cuz you'll compete to keep your RPM higher than his.

[zander811]

for example, a tuna sandwhich is bland, and you can easily get disgusted with it. add some mayo, and it tastes better, but now it's bad for you. add some tobasco, a slice of lowfat cheese (if you can't get lowfat, google which cheese is lowest in calories), and a slice of tomato (or some diced ones if you're eating in a cafeteria) and it'll taste a lot better. if you want to skip the bread, you can just put the tuna, tobasco, and cheese in a bowl and nuke it up. tastes better than you think.

[zander811]

fucking a...the "remove" button is just beneath the "reply" button. to the question on how I bulked while cutting, I used a high number of protein and carbs, but as few calories as possible. specifically, I ate 2 tuna sandwhiches and a tuna salad with tomatoes and other toppings. it tasted HORRIBLE, until I found some shortcuts and cut some corners to eat food that was both good for me and good tasting.

[Brasilianloves]

hey man great job on ur transformation really good. ur crazy big. I appreciate the tips man, ima start doing the stuff you said, thanks a lot!! Awesome Job!

[zapatos4lf]

After working out for one hour, you should stop why is that, i still don' get it. Also did yo take any supplements when you worked out? you think you can tell me your workout routine? thanks in advance.

[zander811]

you'll hear many bodybuilders refer to this as the "one hour rule." after a few minutes of working out, your body responds to the stress by sending out an extra shot of testosterone. this is why most people usually feel in a better mood when they lift. after one hour, however, your T levels drop dramatically. lifting with a GIANT decrease in testosterone like this creates a situation where your body starts to work against muscle gains for its own survival reasons.

[zander811]

if you don't believe me, lift for one hour, and write down how you feel. next week, lift for 2 hours, and write down how you feel. you'll feel much more lazy, tired, and possibly depressed. the "tired" part may make you think you'll burn more calories that way, but trust me, you won't.

[zander811]

I'll give my workout routine in time. it's no secret what I'm doing, it's not high-tech, it's just advanced, and too much for someone who is in rough shape, which is the crowd I'm trying to help. start with basics, but use compound lifts like pullups (try avoiding pulldowns), bench press, dips, squats, deadlifts, barbell curls, flyes, leg curls, chinups, and few if any isolation exercises. you'll move onto those after a month or 2 of the beginning exercises. I like using splits, too.

[zander811]

and don't worry about using any ab workouts. none. pullups, chinups, squats, and deadlift alone will work them to extremes.

[zander811]

To future questions, please ask on here, with a comment, for 2 reasons: 1) so everyone can benefit from it, and 2) so I can answer as many people as possible, otherwise I have to answer the same question several times. thanks in advance :)

[FukkingAmnesia]

maybe you could do some video's showing what you're talking about. it isnt as easy to understand just reading the text.

[zander811]

I was hoping to show or tell people answers to their questions. what is it you want to know? what's a good low-calorie snack? what's a good diet plan? what's a good workout look like for someone who's been lifting for a few years? a few days? I'll do my best to help anyone who has questions, but as this isn't my paying job, I can't spend hours on hours taping my workouts and taping my cooking habits. :P