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#bulkup

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TOP POSTS

Cutting VS Bulking by @musclemonsters
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A successful bulk is simple: stay in a slight surplus, eat enough protein, aim for progression, and do more work gradually over time. When the goal shifts into fat loss, only a handful of things will change.
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Calorie Deficit: if we want to lose fat, we must be in a negative energy balance, meaning we’ll have to consume less calories than we’re burning.
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Protein Intake: The science is pretty clear that we don’t need as much protein as we once thought (0.8-1g/ lb will suffice)…but here’s the kicker: a study conducted by AUT University concluded that energy-restricted athletes will need a bit more. The consensus is that somewhere around 1-1.4g per pound of fat free mass is necessary to maintain muscle tissue when dieting.
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Train for Strength: Decreasing intensity while in a caloric deficit is the fastest way to end up skinny and weak. The reason for this is simple: if we train with light weight for an extended period of time, we lose the strength and size adaptations we worked so hard for. We can (and should) reduce volume, but never intensity. The best way to maintain strength is to train as heavy as you did to develop it. The better we do at maintaining strength, the more muscle we can retain.
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Less Volume: Fact is, we only require a fraction of the training it took to build a muscle, to maintain it, and anything else is just unnecessary stress placed on the body that could impair recovery, further. Bottom Line: Training volume can and should be decreased when dieting. If you’re currently doing 5 sets of squats, cut that down to 3 sets when dieting and so forth. Maintaining an adaptation can be done with as little as 1/3 the training it took to achieve it so don’t be afraid to train less, over time.
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#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #bulkingup #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #bodybuildingnation #iifym #flexibledieting #fatlosstips #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle

HOW TO GET BIG NOW
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There's ONE THING you need to do that will guarantee muscle growth, and it's getting stronger in the 6-10 rep range.
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For example, if you want to build your chest, and your max bench press is 135lbs for 6 reps, then your number 1 goal should be to add 100lbs to your bench press. Doing so will build a bigger chest. I promise.
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The same goals for any other body part. Have skinny legs? Add 100lbs to your Bulgarian Split Squat. Does your back suck? Add 100lbs to your chinup. Crappy shoulders? Add 100lbs to your overhead press. I think you can see my point.
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Take your time and the strength will come. For example, if you can currently bench 135lbs for 3 sets of 6 reps, then your next workout needs to be 135lbs for 7,6,6. The workout after that needs to be 135lbs for 7,7,6. Keep going until you can do 135lbs for 3 sets of 10 reps, then add weight and keep going.
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Chase that strength. Weak guys don't have big muscles. Just look at Joffrey Lannister for an example of that.
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If someone you know is trying to build muscle, then send them here. They need to hear this.
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#highreps #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #lightweight #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #heavyweights #lowreps #bulking #bulkup

I need big arms man... thanks god I got my girls @emmiheikkinenn and @renataaliraatikainen screaming at me when I try to grow them😂 first video from today and swipe👉🏼 to may 2017 🙌🏼 #workout #triceps #everydayisarmday #gym #offseason #progress #fitness #flexingladies #gymdouching #wfcmyhomegym #bulkup #prep #wheresthecake

HOW TO BULK UP
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There’s a right and wrong way to bulk up.
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If you do it wrong, you’ll stay skinny and weak, or you’ll turn into a fat slob. Not what we’re going for here. You want to bulk to gain muscle!
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The process is simple. Eat in a Caloric surplus. Bodyweight (lbs) x 16-18 should suffice. So if you’re 200lbs, eat 3200 – 3600 Calories. For protein, getting Bodyweight (lbs) x 1 will do the trick. So if you’re 200lbs, 200g of protein per day will do it for you.
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On top of this, you need to lift. Train each muscle 2-3x per week. If you’re still training each muscle group once per week, then you’re robbing yourself of gains. Something simple like an upper/lower split would work well here. Back in the 70’s, @schwarzenegger used a 6-day upper/lower split, and also used a 3-day split cycled in a way that he trained each muscle twice per week.
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Sometimes bulking can be tough (almost as tough as surviving a pit battle with a Rancor), but if you follow the advice above, you’ll be A-OK.
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If you or someone you know would be interested in this post, then send them here!
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#bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts


ようやく体調も回復したので、
身体をデトックスさせる為にも、前から気になってた
『キッチャリークレンズ』にチャレンジ中😘💪🏽


米+豆+ギー(オイル)+デトックススパイス で作られた、
オシャレなお粥のようなキッチャリー💕
色んな味があって、
1日3食3日間をキッチャリーを食べて過ごします😋


すごいスッキリ感があるので、
これは定期的に月に1回クレンズデトックスしたい♡

酵素ドリンクやジュースは散々試したけど、
これは米を食べれるから、とても満腹満足感!


話題のギーというオイル配合なので、
食べて綺麗になれちゃいそう✨
個人的にはパンプキン🎃味が一番スキ❤️



#diet#bodymake#fitness#motivation#workout#healthy#protein#bulkup#detox
#ダイエット#継続は力なり#脂肪燃焼#ボディメイク#ジムトレ#筋トレ女子#筋トレ#キッチャリークレンズ#サイクルクレンズ#美人習慣#ビューティヘルスコンシャスライフ#デトックス#クレンズ

리얼
빵떡의세계로
빠져들어야겠다😎

Pola tegle sam stavio u kiflice, a pola pojeo jer sam svinja koja će opet postati debela ili sto bi Ana Nikolic rekla ‘Mišo, gojim se!’ 😂😂😂 Sto se tiče kiflica, to su one brzinske i sa kvascem i sa PZP-om pa se ne čeka da nadodju, već odmah idu u rernu 😉 #nutella

195 morning weight. Slowly packing on muscle with minimal fat gain😈.
Strength training 5-6 times a week, light cardio 3-4 times a week, and a proper bulking diet is my regimen as of now.
DM if you’re interested in affordable coaching for any goals, fat loss or muscle gain. Would love to work with you guys and kill it this new year! #LetsGrow🐷

MOST RECENT

Just signed up for my first CrossFit class ☠️ I might not survive...

What 20kg of mass and 4 years difference looks like.
The left when I started working out half arsed in my bedroom at 65kg. The right the heaviest I've been at 85kg. 💪👍 #bodybuilding #irishbodybuilding #strongman #strengthtraining #benchpress #bench #training #gym #exercise #fitness #gymlife #fitspo #fitfam #fitness #irishfitness #irishfitspo #irishfitfam #naturalbodybuilding #physique #motivation #dedication #hardwork #nopainnogain #bulking #bulk #bulkup #train #sport #sports #transformation

#MarineMuscle Ambassador Matt is stacking General, Gunner, Devil Dog, Drill Master & Klicks… the leg gains speak for themselves. Get yours today, exclusive to US customers only. Click the link in our bio NOW. #Oorah

Workout Meals Vol.2 ピーマンの肉詰め(Green pepper stuffed with meat)💪🏾💪🏾#workout #fitness #bulkup #japanesefood #筋トレ #フィットネス #バルクアップ

Such a true statement.
So why wait till it's forcing you to be happy. You have a choice now, and play with it.
You feel lighter, more energetic, more alive.
I want you to feel this!



………………………………………………………………………………………………………………………………………………………………………………
#loseweight #weightloss #weightlosstransformation #burnfat #transformation #dedication #askmehow #loseweightnow #mealplan #nutrition #weightlossnutrition #healthy #livinghealthy #results #goals #herbalifecoach #getenergy #energy #herbalife #herbaliferesults #idoherbalife #herbalifenutrition #weightlosstransformation #weightlossjourney #contactme #bulkup #toneup #fit #fitness #weightlosssupplement #healthy #nutrition #askmehow

#Repost @jmaxfitness
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BRO DIET VS MUSCLE DIET by @jmaxfitness -
Bro diets suck, are not fun and are not sustainable for 99% of the people reading this.
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Which means you probably shouldn't be doing a bro diet.
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Instead, I recommend a flexible diet. One where you track your macros (Calories and protein). For calories, use the formula in the image above. So if you're 150lbs, eat between 2,400 - 2,700 Calories per day. For protein, if you're 150lbs, eat a minimum of 123g of protein per day.
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From these calories, at least 80% should be "clean" foods (meat, poultry, fish, vegetables, potatoes, rice, oatmeal, fruits etc). The other 20% can come from whatever you want including ice cream, pizza, cookies or whatever your heart desires. For example, if you're eating 2,700 Calories per day, 2,160 Calories go towards "clean" foods, and 540 Calories can come from WHATEVER you want to eat.
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I like this approach because it gets you results, but it's much more sustainable. How many times have you tried a Bro Diet and wanted to shoot yourself after a single day? How many times have you "cheated" on your bro diet and binged? This is much less likely to happen if you're eating a flexible diet. Just remember, if Joffrey Lannister, Darth Vader, Biff Tannen, and Lord Voldemort were to start dieting, they would all use Bro Diets. This should put things in perspective for you.
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If someone you know is trying to build muscle, then send them here.
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#proteinshake #brodiet #musclediet #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness

A little throwback for your Thursday to when I was a little lean bean 1 day out from my last show (August)! I'm a solid 15 lbs above this right now, LOVING every minute of it! Lots of food (keeping that 80/20 mindset - 80% lean 20% cookies 😜) and lots of heavy lifting, but I am excited to shred up after the new year, for ME! 💪❤🍔
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#tbt #leanbean #npc #bikinicompetitor #oldnews #bulkup #leanout #girlswithtattoos #girlsthatlift #abs #core #3rdplace #top5 #newmindset #healthybody #healthymind #eatclean #liftmean #eatcookies

#20171214
인스타 안하는 친구들이랑 먹방투어ㄱ
새로생긴 집이라는데 상당히 존맛데쓰
#먹스타그램 #강남역맛집 #낙원타코

アウトラインはマシになってきたけど、厚みが足りない。
ベントロー難しいな〜😢
脱腸の手術痕が痛む😂

後7kg増量しなきゃ🏋🏻
#fitness #bodybuilding #workout #bulkup #motivation #筋トレ #ワークアウト #筋肉 #トレーニング #脱腸

#머슬핏 #타오 #Tao 2017.08.02 -> 2017.12.02 4개월 #벌크업 #근육량 #bulkup 야근이 많았던 상황에도 불구하고 점점 커지고 계신!

Client Pawel, aka "big P" repping sets of 6 with 90kg. 6 months back he was lifting 40-50kg... excellent progress. He's also gained about 16lbs on the scales, is now able to do chin ups and press ups fairly easily and is looking significantly stronger and more muscular 💪
#deadlifts #strengthtraining #musclegain #bulkup #gainstrain #strong

Fat Loss: Slow Vs Fast by @bachperformance 
Fast fat loss can be considered a 20-25% caloric deficit.
Most folks will be hard-pressed to lose more than 2-3 pounds of PURE fat in a week, even when doing everything right. *THIS does not apply to significantly overweight or obese folks.* 👉Slow and steady weight loss would be a deficit of roughly 10-15% below maintenance calories. 
A slower approach allows you time to change habits so you can lose fat & keep it off. 
You wont get too hangry and want to naw off you’re arm for calories. 
This is the best method for long-term, sustainable fat loss. 
But it’s easy to lose momentum when starting a fat loss diet when you don’t see immediate results. Sure, you can say, “suck it up” but frankly, momentum with fat loss is incredibly important. 👉 This is where short-term, aggressive diets excel. 
You’ll drop fat faster and build momentum to stay consistent.
Still, you shouldn’t do them if you have a poor relationship with food and irregular eating. 
If you use aggressive fat loss diets, do so for 3-4 weeks. Then, get back to a slow and steady approach.
So, which is best?
If you’ve got a decent amount of fat to lose, use an aggressive fat loss diets for a jump-start. Then, get back to a slow and steady approach for the best of both worlds. 
Comments and questions? Drop them below. .
#bodybuilding #HIIT #strengthtrain #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetictumblr #aestheticshot #aestheticarmy #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #atlantafitness

Let's remain focused on the actual plan. Stay fit and chase after success.

#me #gym #gymlife #nopainnogain #healhylifestyle #bulking #bulkup #bulk #chest #bench #work #johannesburg #gauteng

MmMmm Late night dessert.. guilt free? 🍫🍒✨
We have our cabinet stocked up! with delicious, decadent, mouth watering @rawliciousdelicious cheesecakes, slices, bliss balls, donuts & more!
A few new christmassy flavours to get into the spirit, share with friends or sit and enjoy all to yourself in the midst of this busy time of year!
They store really well, so why not stock up & keep at home for visitors or late night sweet cravings minus the sugar crash.

The best thing about ALL of these tiny edible masterpieces!... They’re gluten free, refined sugar free, dairy free, raw vegan, soy free, grain free and still tastes AMAZING!
Mouth drooling? Me to.
Sweet sweet dreams 💫



#thejourneybargara #rawliciousdelicious #bargara #australia #vegan #glutenfree #refunedsugarfree #treatyoself #delicious #rawtreats #treats #health #rawvegan #handmade #grateful #christmas #donuts #cheesecake #blissballs #chocolate #nuts #grainfree #guiltfree #bulkup #stockedup

I need big arms man... thanks god I got my girls @emmiheikkinenn and @renataaliraatikainen screaming at me when I try to grow them😂 first video from today and swipe👉🏼 to may 2017 🙌🏼 #workout #triceps #everydayisarmday #gym #offseason #progress #fitness #flexingladies #gymdouching #wfcmyhomegym #bulkup #prep #wheresthecake


ようやく体調も回復したので、
身体をデトックスさせる為にも、前から気になってた
『キッチャリークレンズ』にチャレンジ中😘💪🏽


米+豆+ギー(オイル)+デトックススパイス で作られた、
オシャレなお粥のようなキッチャリー💕
色んな味があって、
1日3食3日間をキッチャリーを食べて過ごします😋


すごいスッキリ感があるので、
これは定期的に月に1回クレンズデトックスしたい♡

酵素ドリンクやジュースは散々試したけど、
これは米を食べれるから、とても満腹満足感!


話題のギーというオイル配合なので、
食べて綺麗になれちゃいそう✨
個人的にはパンプキン🎃味が一番スキ❤️



#diet#bodymake#fitness#motivation#workout#healthy#protein#bulkup#detox
#ダイエット#継続は力なり#脂肪燃焼#ボディメイク#ジムトレ#筋トレ女子#筋トレ#キッチャリークレンズ#サイクルクレンズ#美人習慣#ビューティヘルスコンシャスライフ#デトックス#クレンズ

디자인 공모를 합니다. 주제는 페이퍼 투 콘크리트. 저희 매장속 숨은 1%를 찾습니다. 많은 관심과 지원 부탁드립니다. 수상자에게는 “좋아요”와 “사랑”을 드립니다.
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#부산 #서면 #카페 #페이퍼투콘크리트 #papertoconcrete #workout #셀스타그램 #셀카 #셀피 #팔로우 #팔로잉 #인스타사이즈 #인스타그램 #런스타그램 #연산동 #nike #adidas #follow4follow #follow #부산 #온천천 #자전거 #라이딩 #bulkup #workout #gym #gymlife #bodymake #fitness

3년전보단 사람이 되었구나...ㅋㅋㅋ
올해 10월엔 다이어트 많이 되었을때 64kg 시절ㅋㅋ
현재 체중 68kg 벌크업중ㅎㅎ 목표 체중은 73kg!

#일상그램#dailygram#셀카#selfie#운동#workout#workoutmotivation#헬스타그램#다이어트#벌크업#bulkup#살크업ㄴㄴ#역변중ㅋㅋ

Santa came early! And he’s handing out the cutting stacks like candy canes. Order today and get 20% discount when you use code SALE20 at checkout. Hit the link in our bio to order today.

This chick got some gains for sure! 💪🏽🍑😱
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➡️FOLLOW @gains.galaxy ⬅️
📸@sophiebrewster_

こんにちはエニタイムフィットネス小栗店です!
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いよいよプレオープンまで残り8日となりました✨✨
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プレオープンは施設見学、店頭入会ができますよ〜🤶⭐️
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身分証明書、キャッシュカードをお持ちいただければ簡単な手続きでご入会が可能です★
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グランドオープンは1月5日!来年は新しい自分にチャレンジする1年にしましょう😋
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今なら2ヶ月間の会費が合計9️⃣8️⃣0️⃣円+税でジム使い放題!入会はプロフィールのリンクからどうぞ!

#エニタイムフィットネス小栗店
#エニタイムフィットネス
#トレーニング#フィットネス#ジム#筋トレ#ダイエット#スポーツ#愛媛#松山#小栗
#anytimefitness#training#fitness#workout#gym#diet#bodymake#power#bodybuilding#sports#bulkup#ehime#matsuyama#oguri#japan#love#gymjunkie#muscle#gettohealthierplace

Lemon x Veggies cooked in chicken drippings

80kg까지 몸무게 올리기ing

#bulkup #3kgtogo #crossfit #크로스핏

#breaky for four with a #view! 👌🏻

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松屋の、
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ササミステーキ定食
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これ、美味い♬
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ササミがパサパサしてなくて、
-
食べやすい♬
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ニンニクのきいたソースもグッド!
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サラダも付いて、バランスいいんじゃない♬
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#GYM #ジム
#workout #ワークアウト
#shape-up #シェイプアップ
#diet #ダイエット
#fitness #フィットネス
#training #トレーニング
#bulkup #バルクアップ
#myprotein #マイプロテイン
#Newbie
#初心者トレーニー
#筋トレ
#減量
#増量
#アラフィフ
#47歳
#おっさん
#挑戦中
#2016/06/02スタート
#1年6ヶ月目
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195 morning weight. Slowly packing on muscle with minimal fat gain😈.
Strength training 5-6 times a week, light cardio 3-4 times a week, and a proper bulking diet is my regimen as of now.
DM if you’re interested in affordable coaching for any goals, fat loss or muscle gain. Would love to work with you guys and kill it this new year! #LetsGrow🐷

胸と二頭・三頭💪
@taiki.37 くんと一緒に😊👍
前回よりちょっと重量持てたけどまだまだリハビリ程度💦
どうやら僕の怪我は首の神経を圧迫してることも原因の1つらしい💦
ストレートネックだからかなぁ😱
社長に首のマッサージ受けてテーピングしてもらった😊
今年中には完治させたいなぁ🤔

#フィットネス #ボディメイク #トレーニング
#ウエイトトレーニング #ワークアウト #ジム
#筋トレ #ダイエット #バルクアップ #痩せたい #デブ #シックスパック #肉体改造 #胸トレ #training #gym #protein #BCAA #workout #bodymake #fitness #NIKE #muscle #myprotein #bbj #ssa #physique #sixpack #diet #bulkup

Thank you @x2xclothing for the awesome clothing! Haven’t done arms in about 6 months lol! #arms #biceps #triceps #bodybuilding #lifestyle #growseason #bulkup #cutting

*IT'S THAT TIME OF THE YEAR AGAIN! THE BIGGEST SALE OF THE YEAR ON ALL PERSONAL TRAINING PACKAGES IS HERE!
BURN FAT, TONE UP, INCREASED FLEXIBILITY, ENHANCED ENDURANCE!! *Message me back if you are interested *Meal Prep Services now available
*The Game Room Now Open!
*Yoga, Tai Kwon Do now available!

http://www.maceus.net/training.html

#maceusstudios #personaltraining #personaltrainingstudio #exercise #personaltrainer #fitnessstudio #gym #workout #fitness #fitnessinstructor #getripped #getfit #sweat #stamina #endurance #strength #stong #health #wellness #condition #flexibilty #burnfat #weightloss #fitness #loseweight #tone #toneup #gainweight #bulkup #getfit #firmup #workout #stretch

*IT'S THAT TIME OF THE YEAR AGAIN! THE BIGGEST SALE OF THE YEAR ON ALL PERSONAL TRAINING PACKAGES IS HERE!
BURN FAT, TONE UP, INCREASED FLEXIBILITY, ENHANCED ENDURANCE!! *Message me back if you are interested *Meal Prep Services now available
*The Game Room Now Open!
*Yoga, Tai Kwon Do now available!

http://www.maceus.net/training.html

#maceusstudios #personaltraining #personaltrainingstudio #exercise #personaltrainer #fitnessstudio #gym #workout #fitness #fitnessinstructor #getripped #getfit #sweat #stamina #endurance #strength #stong #health #wellness #condition #flexibilty #burnfat #weightloss #fitness #loseweight #tone #toneup #gainweight #bulkup #getfit #firmup #workout #stretch

*IT'S THAT TIME OF THE YEAR AGAIN! THE BIGGEST SALE OF THE YEAR ON ALL PERSONAL TRAINING PACKAGES IS HERE!
BURN FAT, TONE UP, INCREASED FLEXIBILITY, ENHANCED ENDURANCE!! *Message me back if you are interested *Meal Prep Services now available
*The Game Room Now Open!
*Yoga, Tai Kwon Do now available!

http://www.maceus.net/training.html

#maceusstudios #personaltraining #personaltrainingstudio #exercise #personaltrainer #fitnessstudio #gym #workout #fitness #fitnessinstructor #getripped #getfit #sweat #stamina #endurance #strength #stong #health #wellness #condition #flexibilty #burnfat #weightloss #fitness #loseweight #tone #toneup #gainweight #bulkup #getfit #firmup #workout #stretch

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