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  1. Hello, I'm new to this forum and working out in general, but I've recently decided I should begin a journey into my fitness. I'm a skinny guy who is looking to bulk up at home, I don't possess any equipment and there is no gym anywhere around me. So I was wondering if you guys could give me an easy to understand workout bulking plan that won't overwhelm my novice mind, I understand eating plays a big role as well, however, I believe I understand what I should eat and how much to bulk. I'm tired of being the skinny guy and just wanna build myself up both mentally a
  2. I think I'm going to take some time off from challenges, there's just not much of a point for me anymore. Move to a battle log instead. I'm bulking at the moment, have been for a couple months now, and plan on continuing through until the spring. Though I'm probably going to do a 2 week minicut in early December to trim a little of the extra fat off. Workout Log Key: I use a lot of easy to write shorthand in my workout log, which greatly increases the data carrying capability without long written out notes, however it does make it a bit difficult to read without a means of decoding it
  3. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many
  4. COWABUNGA! Time to slap some peanut butter and avocado on top of your veggie pizza 'cause it's time to bulk with the turtles! 4 turtles, 4 goals, 4 weight gain! 1 - Leonardo - Maintain running and weightlifting. 12 week program is at 3 days a week and running at least 30 km a week (ideally across 4 short runs and 1 long run). 50% weightlifting, 50% running. 2 - Michelangelo - Bulking (food) Trying out the 12 week program I made and getting back to planning my food. I’m shooting to eat between 3100 and 3900 calories a day. I took some start
  5. I love deviantart. That picture has basically nothing to do with anything, but damned if I didn’t feel a need to share it. I searched for “Scrooge McDuck Jungle” and that’s what comes up. This challenge I want to set a tone for the rest of the year (as you do on New Year’s) and let you guys know why I’m setting my goals this year the way I am. I want to maintain 2 things (running and weight lifting) and improve 3 things (hobbies, finances, and bulking). Every challenge I’m going to set goals for those five things and rewards that improves them in the future. For this purpose I
  6. I'm looking to add some lean muscle mass (hopefully replacing some fat in the process) and boosting size a little. I'm a fairly large guy –just under 6' and (currently) about 185#. What'd I'd like is a more defined, cut look along with a bit more size in the arms and chest. My question is how much of this can be achieved through bodyweight exercise? I have some dumbbells, and a pull-up bar. I do kickboxing fitness classes 3x week and have an 80# heavy bag at home for solo workouts too.
  7. While I was still sleeping this morning, my husband placed our Christmas table runner on the table, with our advent wreath in the middle. It was one of the first things I noticed when I walked into our kitchen. I thought about how excited I am for this Christmas season. Yes, sometimes it can be busy, and cold, but I love so many things that go along with Christmas. I love shopping for gifts (online in my cozy hobbit home) baking treats, going to parties. I decided why not have my challenge be a Christmas theme? I'm making a fun game board, because I really enjoyed that last time. Goals are pre
  8. Thi challenge I will step into the scary and exciting world of BULKING. I will be eating to gain about a half a pound per week. For the next couple of months, my main focus will be on building muscle. To succeed at the challenge, I need to Climb The Tower of Gainz. Each week I will have steps to climb to get to the top. Three of the steps for each week will be my main goals. In order to finish the step I must either complete all the days of the goal, or do a repair to the step. Then I have extra steps that I earn by picking from various activities. I'm making a pretty gameboard.
  9. For the past year or so I have been gyming with the few weights I have at home and doing body weight exercises. I had a bit of body fat and decided to eat a lot less carbs, a lot less calories (about 2000 a day) in order to loose the fat I had. This was successful and I cut the fat. I then decided that it's almost winter (I live in the Southern hemisphere) and that I need to get bigger and build muscle. Hence 6 days ago I joined a proper fully equipped gym. In those 6 days I have been to the gym 5 times and I have been going hard in the gym as well. Exactly 6 days ago I also started eating mor
  10. Hi, I am 6foot (1.82m) and 168pounds (76kg). I live in the Southern hemisphere and just like game of thrones winter is coming. I have been training for roughly a year now and have grown quite stronger with basic equipment and body weight training (From benching 66pounds (30kg) to benching roughly 200pounds (90kg)) all thanks to nerd fitness! Now I am at a cross roads for you see, I am still quite small and lean, even though I have become stronger. The platform has been laid and I have decided to do my first ever BULK.... which in turn led to a LOT of questions. Most of these questions I search
  11. I'm going to take advantage of the shorter challenge duration and try a little experimentation with my training and diet. Plus, I have a Spring Break trip planned for the end of March and I'd like to work on my beach muscles. So, bring on FE-BRO-ARY Quest 1 - Pack on some pounds Eat at least one pound of meat every day. I tried eating at a surplus and counting calories last challenge and my weight dropped a little. And I disliked counting calories. So this month I'm going to try and simplify my goal by just ensuring I eat 1 pound of meat every day: chicken, beef, pork, turkey -
  12. https://youtu.be/rkrK2lh-uwwwatch this , Bad for Bulking or Good??
  13. If this rings a bell, you came to the right place Many years ago, pro wrestler-turned-mayor Mike Haggar took justice into his own meaty hands in order to save his kidnapped daughter Jessica with the help of Guy and Cody. Her kidnappers, the Mad Gear gang, were hoping to use their hostage as leverage to crack down on his attempt to eradicate crime. Instead, it resulted in the destruction of the city’s largest gang and organized crime syndicate, themselves. Prominent members of the gang managed to evade capture or bail out of prison, but the damage was already done. There was no way Mad Gear
  14. Brutal Bears and the Endless Intro the challenge 5 XP [235/600] 33.5%33.5% Destruction Destiny Death Dream Delirium Before Picture: 169 Pounds (and bulking) Coming soon... possibly challenges for Desire and Despair Rewards and goodies
  15. aka, Polaris does All the Things and Will NOT burn herself out "Fire is the element of power. The people of the Fire Nation have desire and will and the energy and drive to achieve what they want." - Iroh, Avatar: the Last Airbender This is it. I turned 26. Shed 7 kilos during the last 4.5 months. Cut my hair. Got my first tattoo. Started the second-to-last year I'm allowed to stay at uni. Need to achieve an insane amount of study points per semester to make
  16. I'm not good with alliteration, okay? So uni's gonna start again in a couple of weeks, but so will my first bulk ever (after a 4-month cut that almost destroyed my sanity). Until now I've been doing pretty much the same workout every time, but it takes quite a bit of time, so in order to also have time to hit the books and tatami like they owe me money, I thought I'd split it up a bit. And because I like to tinker with everything, rather than taking an existing program, I snagged some things from programs I liked - separate power and hypertrophy days from PHUL, AMRAP progress technique from
  17. Hello there! Alrighty, this is my second challenge and my goals are roughly the same. I had a one week break, since I started the last challenge late. In that time, I completed one more BWW (on Tuesday) and managed to up my OHP by two reps at 25 lbs. On Thursday I wrestled instead of doing my BWW, and on Friday I got to practice trips and throws with the family. My Dad and I are going to start training sessions again, as I still have a lot to learn and improve. I plan to keep him to it. In my previous challenge I mentioned that my friend had weights and that I was going to attempt to set u
  18. What's up guys, Hey, my name is swolecaesar. I'm currently a high school student. I've always been a skinny kid and wanted to be ripped because of health benefits, confidence, and overall increased attraction. I found nerdfitness.com 2 days ago and after reading pretty much most of Steve's bulking and Gym advice, I set out on a journey to gain 20 pounds of muscle (from 120 to 140) by the end of September. Today was my first day in the gym and it was awesome( also the first day I ate 2656 calories, the amount I need to gain 1 lbs a week!) I loved it! My goals for fitness: 1. Bench 150
  19. Hey guys, So yesterday was the first day I went to the gym and I wrote down some questions that I want to ask you guys about stuff I didn't know how to do or didn't understand. 1. Can you use the Squat Bar for Deadlifts? 2. What is the correct form for the bent over row? 3. My wrists roll on the bench press? Is that okay? 4. I can do 15 lbs dumbells with my dominant hand (left) on incline curls, but with my non dominant (right) hand I need to swing my whole body to get the weight up and it is noticeably weaker? Is this an issue? How do I solve this? Any information wou
  20. Salivanth Does 10k Training! Who Am I? Hi guys! I'm Salivanth. To get the stats out of the way, I'm male, 23, 5'4'', 59 kg (130 lb), Australian, and getting ready to study Computer Science via distance education starting in July. As of April 13, I'll have been working out for exactly one year. I've mostly been doing bodyweight strength training with the Assassins, but a few months ago I started running. Last challenge I improved my 5k time from 29:56 to 28:16, and this challenge I'm increasing the distance to 10k. 57:26 is my goal time (I'll explain why a bit later in the post), but I'd
  21. So, I'm not entirely sure how to start this, so I'll just jump right in. Also, for those who don't feel like reading my long-winded backstory, jump down to tl;dr. About a year ago, miserable at 185 lb (5'4"), I started reading Nerd Fitness in search of tips/tricks to help me "get better" at karate. My husband is actually the one who got me into karate (he did it from about age 10-21), and I underestimate just how damn hard it is. In my search on NF, I happened upon the article about Staci and her powerlifting journey. Though there were some differences, the challenges she faced pre-liftin
  22. So what's all this stuff about "counting macros"? It's macro-nutrients, or something, right? Proteins, carbs, fats.... yes? My question is actually..... do people only count macros when they are "bulking"? Can I (should I) count them as part of maintaining a healthy diet, even if I am not trying to "bulk"? My goal is to build muscle and cut fat. I am just under 5'2", roughly 156 lbs and I estimate my bf% to be about 32%...ish? (Gauged by the pictures on the "what's your bf%?" websites)... I do Stronglifts and just recently started doing the Jacobs ladder at least twice a week. Can I bui
  23. I can see a plateau looming with my weight loss in the next month or two, and I want to prepare for what it takes to drop BF% after that. Apparently bulking and cutting is the way to go, so what's your best introduction site/article/how-to for those of us new to it? Thanks in advance!
  24. So I think I can well and truly say that I've defeated the beast of the first year demons. I've competed in my first powerlifting competition (235kg total). I've finally started to feel happy about my body. I think I'm ready for the promotion board coming up at work (a set of exams and interviews to allow me to apply for jobs in the next three grades up). Main Goal This year is now about levelling up my life. It's about getting a higher powerlifting total (aiming for 250kg by June, ideally 275kg this year). It's about building muscle mass. It's about getting that gorram promoti
  25. I recently decided to give IIFYM a try, and I'm liking the concept of it so far. However, I'm hilariously bad at it. I tend to have this problem where I hit my protein goals at the end of the day and still have many grams of carbs (and sometimes fats) left. This wouldn't be a problem if I was cutting, but since I've decided to try to pack on some serious muscle and skyrocket my lifting poundage, I'm not hitting my needs. In fact, since modestly bumping my goal from 1900 to 2100 calories, I've been averaging out at about 1900 calories a day, whereas I would average at about 1700 before. So I gu
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