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Gaining Help
Gaining Help
12/2/12 4:20 PM
Hi,
I have been doing Body Beast for going on 2 months now and I felt like I had amazing results from the build phase, but not the bulk. I am not sure if it is just a plateau, genetic or if the dynamic set training doesn't work for me. I am currently 6' tall, 198 lbs, with a 31 inch waist. I am also a framing carpenter, and I intake between 3500-4500 calories a day.
I am wondering if I should change the rep ranges of the workouts to the 8-12 rather than the 15's this program desires.
I keep waiting for the volume to build with these workouts. I am strict on form and my weights as a rule are higher than Sagi, aside from when he decides to load up the EZ Bar or actually try. I am not a big guy in my opinion with 15.5 inch arms, yet my legs barely fit into my jeans. Am I just a mythical hard gainer?
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RE: Gaining Help
12/2/12 5:14 PM as a reply to Spyrus.
Hey!

Im doing BodyBeast too!

Its sounds like you have the same body type as a good friend of mine. He has a hard time gaining in size too. He's very lean & eats the same in calories & could even eat more. He will be starting BodyBeast soon. You need to remember everyone gets different results based on their body type & how the workout reacts to it. Also SAGI didn't get that big in 90days either. I would recommend starting over at the end of the 90days. I know I did Insanity twice & got better results the second time emoticon I Just finished my first week of BodyBeast & I already know after the 90days I will start over Base on my fitness goals, but not everyone goals are the same. What are you fitness goals? Also are you using any supplements to help gain?

I hope this helps, Carlie
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RE: Gaining Help
12/2/12 5:30 PM as a reply to Spyrus.
Hey,
Just starting Bulk phase tomorrow here. I gained 3 pounds muscle mass, lost 2.5% body fat as of today.
I have been a hard gainer myself. I suggest, if not already doing so, you write everything you eat down as well as the weights and reps.
Use App/Website like My Fitness Pal to then calculate your actual calories each day.
I assume you are using and following Sagi's nutrition plan.
If you're not gaining any muscle and you are monitoring your weight and body fat well, adjust your food to accommodate.
If your work is pretty physical, you need to increase calories to balance what you are burning at work as well as other things not having to do with the gym. Sagi's plan assumes a moderate metabolic rate, but if you burn plenty of calories outside of the gym, you need to factor that in your plan. Nutrition is a huge factor is getting the results you want.
Hope this is helpful,
Chaz
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RE: Gaining Help
12/2/12 6:19 PM as a reply to Spyrus.
Hi Spyrus,
When you say your not seeing the same results in Bulk as Build, by what measurement are you not seeing increases? in the tape measurements or the weight gain. I have finished my first round of the Beast and I am in my second round. I am at week 4 of Build in my second round. my second time throug I am doing a 6 week build, 6 week bulk followed by 4-5 weeks of Beast phase.

In round 1 i saw most of my arm gain in the Build phase as well. I added 1/2 inch to the arms in the build and only 1/8 in the bulk phase so i felt your frustration. However i did see mass gain in other areas of my body in the Bulk phase primarily my chest, just not in the arms the way i did in Build.

In my second round I've added 1/2 again to the arms in 4 weeks of build. Those results are pretty consistent elsewhere in my tape measurement readings.

If it is primarily your arms and thats a focus point for you, i wouldn't sweet it, keep at the bulk then on your second round extend the build a bit. The reason i think you should keep with the bulk is the other gains are worth it. Here in round 2 my arm max weights are up and i think the other gains made in chest and shoulders help support those increases. Another option maybe adding the tri portion of a workout and Bicep portion of your bulk workouts in some alternating form to the Bulk phase. Just make sure you give yourself at least a day between those extra bi and tri and Build Arms.

Aaron
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RE: Gaining Help
12/2/12 7:07 PM as a reply to Plyo1075.
I am an avid P90X user in the past, and in April I decided that I didn't care anymore about getting a little fat with trying to put on some mass. I created my own workout routine and managed to put on 15-20 pounds in 4 months. During that time I found most my gains in the 12-6 rep range weeks (each week was a different rep count. Then after a couple months the routine got stale and then I discovered Body Beast and thought I would give it a go. I felt like I had big gains in size during the build phase (I didn't measure because I wasn't too worried at the time, but a week into the bulk phase my arms didn't even grow) but I balanced out alot of areas. I.e. Anterior Delt. I went from 191.6-198 lbs.

I have been following the concept of Sagi's diet plan, and doing my own thing. All whole grains, eggs, cheeses etc. No added sugar except for whats in the gainer shakes.
I eat enough to feel stuffed and sick atleast twice a day. I may have to start recording my intake just to ensure a butt-load of calories.

As for supplements I am kinda whoring a little as I have my wedding at the end of Feb and have been trying to max gains until christmas where I am planning on switching to P90X2 to cut and really work on the core. I am taking Agent M BCAA's, 2 Mutant Mass Gainer shakes/day, BB MAX Creatine, BB Super Suma, Strongman Multi, and since I am physical all day, a preworkout like MusclePharm Assault or Supercharge.

It's funny because every workout I up atleast half the exercises by atleast 5 lbs so I am getting stronger, just not gaining size.

I took progression photos today and the change has been quite minimal for the amount of time. I am starting to wonder if because I have been trying to gain for so long that maybe my body is just in need of a change of routine to liven things up.

It's been a pretty good year for gaining I guess as I am almost to 30 lbs since April, I am just frustrated with the Bulking Phase and thought I'd see more from it.
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RE: Gaining Help
12/2/12 9:55 PM as a reply to Spyrus.
Alright, I gave MyFitnessPal a shot, and on what I would consider a small food day I had 5000 Calories with a breakdown of 51% carb, 31% fat and 18% protein. Any thoughts?
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RE: Gaining Help
12/3/12 5:05 AM as a reply to Spyrus.
What is your body fat % ??

Your macro looks good, recommended is 50% Carbs/25% Protein/ 25% Fat so you should check to lower your fat a little and up your protein but your pretty close to it.

If your weights are going that means you are in the good way my friend. Do not worry too much about size as it takes time for the body to grow, especially for someone who have been bodybuilding for a long time.

For someone new to the bodybuilding, they will see huge gains for the first months after that they will see slow results, that is normal. I heard about gaining 0.5 lbs per month of lean mass for someone who is a regular in the bodybuilding world.

So don't worry too much about size, results will come but you gotta give yourself time. Once you hit the beast phase you will shred off fat and your muscle will pops out and look more define.
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