Bodybuilding.net - Bodybuilding Forum

Age: 32
Weight: 185
Height: 5' 8 1/2"
Body fat: Unknown - a slight gut, I wouldn't think it's that high - although something I should and would like to know.
Work out experience: 3 months steady currently... years ago regularly.
Work out routine: Usually 2 body parts during the late evening 7:30ish, followed up with about 30 minutes on the elliptical x's 6 days a week.
Supplements/Diet:
Whey Protein/EAS Creatine/banana shake in the morning.
A moderate lunch, maybe a tuna sub, sushi, chicken etc..
A moderate dinner, again chicken, tuna, fish whatever I can.
Pre-work out NO-Explode
Post-work out Whey Protein/EAS Phosphagen Elite Creatine/banana shake and maybe a can of tuna, peanut butter on wheat bread etc..

CLA x's 3 a day.

My goal: I would like to perhaps gain a bit of weight. I would consider myself a smaller muscle type of person. Nobody in my family is big boned or has massive muscle. I guess I'm mid toned, have some upper body definition but gained the just over 30 pre-gut. I would like to gain some mass, strength and cut up a bit. I don't want to be any power lifter or anything.

I don't know much about any of the "extra" help other than some reading I'm doing here. I've been offered so D-ball and a few things, however I wanted to gain some other opinions. I've got sensitive skin so acne would be a factor I'm sure, so anything clean with moderate noticeable results would be optimal.

Any help or suggestions would greatly be appreciated. I tried to include as much info as I can think of, anything else needed let me know.

Thanks in advance! GREAT forum btw!

So your condsidering the D-Bol and all you want is to gain a bit of weight?

Forget it. I can look at what your doing and spot many improvements you could make. First of all you need to get the word MODERATE out of your diet schedule. If all you have is a little gut, then it would be much easier for you to concentrate on gaining mass first with minimal fat gains then to try to do both at once.

30 minutes of elliptical AFTER every weight workout? That just has to go. Your going catabolic for sure.

Pre and post workout could stand some improvement. CLA may be a waste of money. Switch to fish oil, flax oil, or both.

You've got a lot of significant improvements you could make in what your doing now and a long way to go in terms of natural development before you need to consider "extra" help, if ever. I've heard that D-BOL is not a good first cycle, or a good stand alone. You would need liver protection. PCT (Post Cycle Therapy...absolutely ESSENTIAL)...

Why don't you post your workout and everything else in the training section?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I wasn't really considering it, I was offered it and then thought perhaps a little extra help couldn't hurt - but wanted to see what was going to be the safest most effective way to do so and achieve my results. Yeah gain some weight but of course in certain places and not others. I simply hear people say you can take this or that or this is what I do but have very little facts to go on. I suppose I was hoping to find a 1-a-day or 1-a-week type, equivalent to the multi-vitamin... something safe and yet effective with relative little side effects. To good to be true?

Would you mind describing what you mean by catabolic?

I thought about perhaps switching over to the EAS (Body for Life) type workout: Upper body, Cardio, Lower, Cardio, Upper, Day off, Lower, Cardio, Upper, etc... this merely to reduce the amount of time I’m in the gym (currently weights then some cardio). I suppose my mind set was build up the muscle then go burn off some fat. Right now it's generally Bi's - Tri's, Shoulder - Back, Legs with some specifics thrown in here and there... During the week always 30 minutes cardio after and Sat depending on how I feel 40/50 minutes cardio only or a combo of weights and less cardio.

Catabolic is the state in which your muscles are broken down to be used as fuel. Meaning that your body is basicly eating your muscles for energy.

Anabolic would basicly be the oposite of this. The state in which muscle mass is repaired and added to.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

So how does one prevent going from Anabolic to Catabolic? Could one get the same effect from exercising the same muscle to much?

Is this why more popular workout routines have cardio every other day etc? I want to be able to gain some bulk and cut up, but reduce the gut and any excessive fat.

Having your body go catabolic isnt a by product of over working the muscles. It stems from under feeding them. For this reason, losing fat, and keeping muscle for the trained individual can be a battle.

The best way to keep from going catabolic IMO is to keep a steady flow of protien in your body. utilizing Branch chain amino acids are also a good way to do so. and for those that want to go the illegal route, anabolic androgenic steroids will keep you from losing lean muscle in an extreme caloric deficit also.

If you are just getting started, this effect is common. Many who begin training find that thier strength increases easily, and the drop bodyfat at the same time. However, there is a point at which both will slow. and it will become harder.

My suggestion would be to go to the articles on this site and read up.

Besides what Hardgain has said, I was referring to too much cardio, i.e. six days a week. I'm assuming it's steady state. Releases cortisol which has a catabolic effect. You can stem that by proper pre-workout nutrition also. And in general, I'm talking about spending too long in the gym.

Depending on how long your weight workout lasts, say 30 minutes to an hour, you tack on another 30 minutes cardio everyday you could be looking at problems. I'm not saying you can't combine cardio and weightlifting, but more is not always better. Also look into HIIT.

Main thing is to have your diet in order. Post what you eat and we will take a look at it. To much cardio is not a good thing by the way. O wait, you did post your diet. Ok, it sux. You need at least 6 meals a day and there is nothing wrong with 7 or 8. If you want to put on bulk you should read the How to bulk sticky. It will help you to workout your diet. There is an enourmous wealth of info on proper training so please ask questions.

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