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2004/03/28, 01:55 PM
My goal is to be 215 pounds with about 10-12% body fat. My question is on how to achieve this goal. I have been putting weight on pretty easily whenever i lift heavy and eat big. Currently I am 5"11 186lbs. with about 12-15% body fat. I usually switch from my mass cycle to a cutting cycle every 6 weeks. Can i just go on my cutting cycle for only 2 weeks then go back to my mass cycle for 6 weeks. Just to keep the fat at bay. Then once i reached my desired weght start to cut away all the fat that i don't want. Will 2 weeks off a mass cycle be enough to shock it? I notice that after about 5-6 weeks on a mass cycle my gains come to a dead hault. :dumbbell:
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2004/03/29, 01:52 AM
Yes it's a good idea to change every now and then but don't just change the diet. You need to change the way of training.
What I suggest is to do some serious (but healthy!) bulking for the next 6-10 weeks and start cutting then for the summer.
You'll be doing heavy compound exercises for 4 weeks, congestion training- high reps- moderate to low weight- circuit for 1-2 weeks (don't change your diet) and then 4 more weeks for compound + isolation exercises, uni- and bilateral.
Good luck!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2004/03/29, 10:44 AM
well i have been bulking for the past 4 weeks so i have 2 more weeks to go. i'm not sure what your saying i should do. When i change from cutting to a mass cycle i don't just change my diet i change everything weight, reps, and days i work each muscle group. Are you saying that i should bulk until summer then cut all summer?
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2004/04/08, 10:27 PM
what i hear you saying is that you want to gain 30 pounds of pure muscle and, AND lose 3-5% body fat...wouldn't we all? I'm 5'11 185 12% body fat. I havent defined my goal as well as you have i've been going on looks and knowing I just want to be even bigger. 215 sound good to me. A book I just read said hypertrophy phase 3-4 sets 10-12 reps for 4 weeks taking every set to failure (can't do another rep) then to strength phase 5-9 reps 4 weeks still to failure each set. then to power phase 3-5 reps 4 weeks again intensity is key all sets to failure between 3-5 reps. then rest 2 weeks before starting over. book goes on to give precontest 12 week training program to thin skin and drop all fat, basically a low fat high protien diet, egg whites, fish, chicken breasts no skin, etc.
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