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I was going to start in Jan but want to give myself cutting time if needed before the summer.

What's your training as diet going to look like Diggler?

Also what are your goals in terms of mass added, lbs, inches etc?

Good luck!

What do you mean Verm?

What sort of food will I eat?

Im aiming for 1lb a week but I only have a rough idea of calorie targets I wont know until I start (because I will measure weight and bodyfat every week).

Yeah what's your bulking diet going to look like?

I've just started training again after 6 or so months off. I too am wanting to bulk-up somewhat. I was advised to get some Creatine on board, and have just bought 640g of Power System Pure Creatine.

Question is; does it help with bulking and what dosage do you recomend per day for optimal use?

30/50/20 Protein/Carbs/Fat ratio.

The proteins will be much the same as now -meat, tuna, whey. The carbs will be veg and stuff like rice.

I track everything through myfitnesspal and have been doing so for months. Recently came off a cutting cycle and was on maintenence but I think now is the time to ramp up the calories.

Between 5 and 10g a day Dogg. I use creatine too and it definitely makes a difference. People talk about "loading" for the first week or two (taking 20g a day) but I read somewhere it doesnt make a difference in the long run.

Sorry, Rock Steady, not Dogg.

Can you mix it in with whey shake? Was advised to take it (creatine) with water but can't see the diff to be honest!

I take it with a spoon then a swallow of water.

Ok, that's, that sorted..

Next question; recomended reps & sets? At the mo, i'm roughly doing 3 sets of 8 (heavy weight) for arm, chest and shoulders x2 a-week. That enough i should i go to fail on each set?

From what Ive read you want to be feeling it from rep 6 and fail by rep 8.

If you go past 8 then up the weight next time.

As for workouts I do P90X but Im sure someone else on here could advise you on gym routines.

My normal week is,

Chest and Back (pushups and pullups)
Cardio (HIIT)
Shoulders and Arms (weights)
Abs (2 separate core workouts)
Back and Biceps (pullups and weights)
Cardio (HIIT)
Abs (as above)

Nice 1. Cheers for the info. Let you know how i get on with the creatine!!

Good luck with bulking!

Same to you mate!

Y3T is a really good system, utilises various rep ranged to activate all the muscle fibres

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I'm looking to bulk up myself, got that natural slim gene(cant remember- ectomorph is it) SO have a six pack and naturally cut, but want to get bigger. Weigh about 70 Kgs and can bench 3 or 4 sets of 70 easily. So want to know how to bulk up. what to eat and what sets to be doing.
I usually squat sets of 8/10 of up to 70 or 80 kg.

Curl about 30 kg and tricep pulls about 35 kg.

DD, is it just me, but i'm able to vastly increase the amount of weight i'm pulling with this creatine powder!

Not vastly but you should be able to push harder during a workout.

My understanding of it is that creatine allows the muscles to hold more water allowing you to work them harder.

Dont be suprised if you add 3-5lbs of water weight in the first week!

I've cut out the protein shakes and creatine as I am not getting as much cardio done now that the weather has turned...I was ill with a chest infection for about 21 days and lost a fair amount of strength in that time...Had to knock 4kg off my dumbbell weight which is really frustrating.

The create helps supply the ATP phase to allow you to push out more reps. I'm struggling to make reps of 8 now. Was definitely easier with the creatine.

Why would you stop creatine other than cycling off?

Is has no effect on weight loss if thats why?

DD

Dont be suprised if you add 3-5lbs of water weight in the first week!

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So i hear but as i'm pushing for bulk and increase in strength/weight i'll not mind the odd downside.

Im on the same plan