Comments on: Building Muscle 101: Master the Basics http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/ Intermittent Fasting, Simplicity for Health, Building Muscle and Fat Loss, Simplicity for Freedom to be Happy Fri, 29 Aug 2008 00:28:33 +0000 http://wordpress.org/?v=2.5.1 By: Mike OD http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-3242 Mike OD Tue, 29 Jul 2008 02:30:20 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-3242 Mike - I'm 36 and I don't think age should be an issue. However I think most likely you don't want to bulk too quickly and just add the fat back on. Check out the <a href="http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/" rel="nofollow">muscle building post here</a> too. Mass gain is pretty simple....you have to eat more and workout less. If you are doing metcons or high activity...then you probably will need tons of food. If all you want is more size, you will be better off to drop all aerobic conditioning until you can fine tune you eating. When in doubt, get enough protein...time your carbs pwo and fill in fat as calories all other times. It's not hard, but you just have to start some place...see what results you get...and then adjust either the calories, protein intake or activity level. Milk for me is not something I would do personally....as it would make me have severe breathing issues and just make me put on more fat than muscle most likely. You will bulk up on it....but you have to weigh how much is muscle vs fat. Mike - I’m 36 and I don’t think age should be an issue. However I think most likely you don’t want to bulk too quickly and just add the fat back on. Check out the muscle building post here too. Mass gain is pretty simple….you have to eat more and workout less. If you are doing metcons or high activity…then you probably will need tons of food. If all you want is more size, you will be better off to drop all aerobic conditioning until you can fine tune you eating. When in doubt, get enough protein…time your carbs pwo and fill in fat as calories all other times. It’s not hard, but you just have to start some place…see what results you get…and then adjust either the calories, protein intake or activity level. Milk for me is not something I would do personally….as it would make me have severe breathing issues and just make me put on more fat than muscle most likely. You will bulk up on it….but you have to weigh how much is muscle vs fat.

]]> By: Mike St. John http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-3232 Mike St. John Mon, 28 Jul 2008 14:26:15 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-3232 Hi MOD, I have been visiting this site for quite some time, but this is my first post. I have a couple questions related to age and an appropriate diet for mass gain. I am 37 and weigh 155lbs. My bf is 6% at most. I want to gain weight. I am very lean and have been eating in the Zone and doing CF 3 on one off for a few months. This protocal has really leaned me out. My goal is to be about 175-180 and I have just started Rippetoe's Starting Strength program (3 days/ week). On many of the Pmenu threads about mass gain, there is discussion about the enormous amount of food that one has to eat to get bigger. 4000-5000 calories seem to be suggested as a starting point. As I read the posts and suggestions, I wonder how much age has to be taken into consideration. At 37, is it recommended that I eat that much along with all of the milk suggested as well. I see that in some of your input on the threads that you would drink the gallon of milk if you could to gain size. What are your suggestions? Being relatively new to the IF life (16hour fasts for the last month without missing a day) and this site, I do not know your bio very well. Are you at the age where you have to consider eating less or do you believe that muscle bulding can happen in the 30's without much problem. Thanks for all of your time and the thr true value that you provide the training community. Sincerely, Mike Hi MOD,

I have been visiting this site for quite some time, but this is my first post. I have a couple questions related to age and an appropriate diet for mass gain.

I am 37 and weigh 155lbs. My bf is 6% at most. I want to gain weight. I am very lean and have been eating in the Zone and doing CF 3 on one off for a few months. This protocal has really leaned me out.
My goal is to be about 175-180 and I have just started Rippetoe’s Starting Strength program (3 days/ week).
On many of the Pmenu threads about mass gain, there is discussion about the enormous amount of food that one has to eat to get bigger. 4000-5000 calories seem to be suggested as a starting point. As I read the posts and suggestions, I wonder how much age has to be taken into consideration. At 37, is it recommended that I eat that much along with all of the milk suggested as well.
I see that in some of your input on the threads that you would drink the gallon of milk if you could to gain size.
What are your suggestions? Being relatively new to the IF life (16hour fasts for the last month without missing a day) and this site, I do not know your bio very well. Are you at the age where you have to consider eating less or do you believe that muscle bulding can happen in the 30’s without much problem.

Thanks for all of your time and the thr true value that you provide the training community.

Sincerely,

Mike

]]> By: Mike OD http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2547 Mike OD Thu, 12 Jun 2008 15:15:31 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2547 Alin - You are correct, they do workout for very long periods of time and want large belly fat. They also eat tons of calories and make most of it carb based. Also a trick is large amounts of beer consumption to raise cortisol to have fat storage be in the belly area. So like any plan for eating whether 12 hours a day or 6 hours a day....eating a ton of carbs, drinking lots of beer and excess calories will make you fat no matter how often you want to eat. To assume that a sumo wrestlers diet is the same as any IF/WD plan...then you are ignoring all the other variables of macronutrient ratio intake, types of workouts done fasted, length of workouts, and total calories for a day. So you are right in one sense...but your conclusions to IF are not. Alin - You are correct, they do workout for very long periods of time and want large belly fat. They also eat tons of calories and make most of it carb based. Also a trick is large amounts of beer consumption to raise cortisol to have fat storage be in the belly area. So like any plan for eating whether 12 hours a day or 6 hours a day….eating a ton of carbs, drinking lots of beer and excess calories will make you fat no matter how often you want to eat. To assume that a sumo wrestlers diet is the same as any IF/WD plan…then you are ignoring all the other variables of macronutrient ratio intake, types of workouts done fasted, length of workouts, and total calories for a day. So you are right in one sense…but your conclusions to IF are not.

]]> By: Alin http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2537 Alin Thu, 12 Jun 2008 14:26:46 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2537 Sumo wrestlers have intense workouts 4 hours a day that that include picking up and throwing each other around (2-300lbs) and heavy weight lifting, but no cardio work. Their goal is to get as much belly fat as possible because that gives them a low center of gravity and makes it harder for their oponents to throw them out of the wrestling ring. To get the belly fat they work out on empty stomachs and follow the warrior diet/Intermittent Fasting method of large meals after long periods of intense physical activity and fasting. They have done this for centuries and have perfected the art of accumulating massive amounts of belly fat..i.e. fast, exercise then eat large meals and go to sleep. Sumo wrestlers have intense workouts 4 hours a day that that include picking up and throwing each other around (2-300lbs) and heavy weight lifting, but no cardio work. Their goal is to get as much belly fat as possible because that gives them a low center of gravity and makes it harder for their oponents to throw them out of the wrestling ring. To get the belly fat they work out on empty stomachs and follow the warrior diet/Intermittent Fasting method of large meals after long periods of intense physical activity and fasting. They have done this for centuries and have perfected the art of accumulating massive amounts of belly fat..i.e. fast, exercise then eat large meals and go to sleep.

]]> By: Mike OD http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2334 Mike OD Mon, 09 Jun 2008 14:55:19 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2334 Allin - I appreciate your comment and you are correct in a sense, but you are also ignoring every other piece of information on here that does say being active is key to losing weight. So you are correct that one needs activity to burn fat, but you are blinded in actually seeing that recommendation listed on here or any article. Not too mention any biochem about higher intensity training that can help to generate hormonal response that can lead to longer fat burning. That and you posted this comment on a muscle building post? Allin - I appreciate your comment and you are correct in a sense, but you are also ignoring every other piece of information on here that does say being active is key to losing weight. So you are correct that one needs activity to burn fat, but you are blinded in actually seeing that recommendation listed on here or any article. Not too mention any biochem about higher intensity training that can help to generate hormonal response that can lead to longer fat burning. That and you posted this comment on a muscle building post?

]]> By: Alin http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2329 Alin Mon, 09 Jun 2008 13:29:41 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2329 Sorry, you guys are ignoring biochem big time. The body will not burn fat stores without lots of aerobic exercise. Aerobics are needed to stimulate creation of fat burning enzymes in muscles. You can lift all the weights you want and you'll just end up looking like Sumo wrestler without aerobics. Sorry, you guys are ignoring biochem big time. The body will not burn fat stores without lots of aerobic exercise. Aerobics are needed to stimulate creation of fat burning enzymes in muscles. You can lift all the weights you want and you’ll just end up looking like Sumo wrestler without aerobics.

]]> By: Mike OD http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2014 Mike OD Tue, 03 Jun 2008 16:19:58 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2014 Jason - Great story. Thanks for sharing. Jason - Great story. Thanks for sharing.

]]> By: jason http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-2005 jason Tue, 03 Jun 2008 11:55:02 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-2005 Just to chip in here with my own experience. I used to workout 5 days a week, sometimes 6 and after awhile I think I became somewhat attached to the routine (I am sure the daily shots of endorphin didn't hurt!). Awhile back I started doing Rippetoe's Starting Strength where you only workout 3 times a week, cycling through just 5 basic compounds movement (squat, bench, press, deadlift, powerclean). The kicker is that (1) it follows a very basic linear progression so you have to add weight to all your exercises every single workout and (2) you squat every workout. At first I was a little worry about all the "rest" days I will have to endure on this program ("can't I do some quick metcon, some light GPP work, some 'active rest' in between?"). However, as the weight got heavier and heavier the deeper and as the squat gets in the range of 1.5X BW, I no longer think like that. Quite the opposite! Now I live for my rest days when I can eat and sleep in peace! :) Mike is absolutely right: to get bigger you would need to rest, EAT, sleep, in addition to working out hard. As the saying goes, muscle doesn't grow in the gym. From my little rippetoe experiment I would just add if you are like me and have trouble "not working out", the best way to "force" yourself to rest is to make sure that you beat the living crap out of your body when yo do workout. On your lifting days, make it so grueling that you have no choice but to rest the next day or two. Just to chip in here with my own experience. I used to workout 5 days a week, sometimes 6 and after awhile I think I became somewhat attached to the routine (I am sure the daily shots of endorphin didn’t hurt!). Awhile back I started doing Rippetoe’s Starting Strength where you only workout 3 times a week, cycling through just 5 basic compounds movement (squat, bench, press, deadlift, powerclean). The kicker is that (1) it follows a very basic linear progression so you have to add weight to all your exercises every single workout and (2) you squat every workout. At first I was a little worry about all the “rest” days I will have to endure on this program (”can’t I do some quick metcon, some light GPP work, some ‘active rest’ in between?”). However, as the weight got heavier and heavier the deeper and as the squat gets in the range of 1.5X BW, I no longer think like that. Quite the opposite! Now I live for my rest days when I can eat and sleep in peace! :)

Mike is absolutely right: to get bigger you would need to rest, EAT, sleep, in addition to working out hard. As the saying goes, muscle doesn’t grow in the gym. From my little rippetoe experiment I would just add if you are like me and have trouble “not working out”, the best way to “force” yourself to rest is to make sure that you beat the living crap out of your body when yo do workout. On your lifting days, make it so grueling that you have no choice but to rest the next day or two.

]]> By: Mike OD http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-1234 Mike OD Thu, 22 May 2008 14:38:04 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-1234 Jack - I would generally advise less intense training on the off days. 5x a week of heavy weights and high intensity intervals is going to be very very stressful on the CNS. You may burn out with too much of that and your performance will suffer too. You can try it and see what happens. Even competitive athletes will have a week to detrain and relax at 50% effort like every 4-6 weeks. Of course the intensity of training can vary by person to person and some may be able to handle a higher work load than others, but just be on the look out for decreased performance as that is the first sign of CNS fatigue/overload. (and your body telling you to take a break) You may be able to get away with a more intense weekly schedule with build in weeks of recovery at lower effort. It's all the proper planning and recovery. Jack - I would generally advise less intense training on the off days. 5x a week of heavy weights and high intensity intervals is going to be very very stressful on the CNS. You may burn out with too much of that and your performance will suffer too. You can try it and see what happens. Even competitive athletes will have a week to detrain and relax at 50% effort like every 4-6 weeks. Of course the intensity of training can vary by person to person and some may be able to handle a higher work load than others, but just be on the look out for decreased performance as that is the first sign of CNS fatigue/overload. (and your body telling you to take a break) You may be able to get away with a more intense weekly schedule with build in weeks of recovery at lower effort. It’s all the proper planning and recovery.

]]> By: Jack http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/#comment-1231 Jack Thu, 22 May 2008 14:25:50 +0000 http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/#comment-1231 I appreciate all of the advice and feedback but one more question. If I follow the M-W-F for short intense weightlifting, does that mean I can get away with interval training (sprints) on the off days, or does the cardio you've mentioned include only light jogs and bike rides? I appreciate all of the advice and feedback but one more question. If I follow the M-W-F for short intense weightlifting, does that mean I can get away with interval training (sprints) on the off days, or does the cardio you’ve mentioned include only light jogs and bike rides?

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