Building muscle mass. john and ryan lets get this thread going

[bk_cauley]

title says it all guys.

[Admin]

This thread has some great potential. Well building muscle mass.. A good diet and training program is in order. I believe a solid diet is more important, but without the combination of both one will not see full potential results.

[bk_cauley]

whats the absolute hands down fastest way to get rid of stomach fat?

[grey5.0beast]

This one will be leangthy but here goes.

A good diet starts with meal frequency. A good diet for fat loss AND muscle gain would incorporate 6-8 meals a day. I like to break it up with splitting normal 3 meals into 2 each and sepaprating them. By about 2.5 hrs. First meal consists of 3 eggs, some hot sauce and a tortilla wrap. Second breakfast includes more carbs with a fruit or veggie and a bagel or toast. Same goes with lunch and dinner, low fat, high protein foods. For dinner and especially last meal around 830 or 9 needs to incorporate complex carbs like pasta. These breakdown slowly, constantly feeding muscle growth while you are asleep. Most important meal of the day I'd say is postworkout. Should include at least 25 g of protein from the food in the meal, and supplement it with a protein shake.

Working out for fatloss:
The best workouts in my experience for fatloss and toning include crossfit workouts. These workouts are done in fast succession, keeping your heart rate up during the entire workout. These workouts can often be done in well under 30 min. Intensity is always key when building muscle or losing fat. The more intense the workout, the less lifting or cardio you have to do to get the same results.

For muscle building I have found a new program I am 6 weeks through. Intensity is the key in it, I lift about 6-8 HEAVY sets per muscle group. 4-6 reps per set of highest weight you can do with good form and do it to postive failure, aka not one more rep without help. Current split I am on works on a 3 day rotation with a rest after my leg day. Chest, shoulders triceps. Then day two is back biceps, and traps. Day three is legs, calves, abs. So far in 6 weeks I have put on 10 lbs of muscle and leaned down a good bit.

The number one key to any good program is consistency.

[bk_cauley]

yea man the last year has been pathetic for me. the last time you saw me i was 190 and very lean. but i was training full time and was working out all the time. the last year ive only been BJJ training and have cut that back to part time. between buying a house and all the remodeling ive been pretty busy and have let my self go. i still hit the bench 2-3 times a week but thats about it. and it shows

[grey5.0beast]

Shit man I am just now getting back on my grind with lifting and eating. It takes time though, and dedication. Currently at 5'11 174lbs bench: 235 squat: 325.

[bk_cauley]

im 6 even and not even sure what i weight now. im prolly around the 175 range though.

[grey5.0beast]

Hit the gym hard as hell today. Finally seeing huge results compared to before pics from last year.

Figured I'd throw up the progress pic, bulking right now and lost my summer abs like crazy:

[bk_cauley]

i havent seen my abs in over a year. Haha. I seriously need to get back going. Hard to get motivated though.