Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 05-22-2010, 08:59 PM   #11
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

I'd say adding in back squats, in the moderate to high-ish reps per set range, would be what you need.

Dave would be correct, IMO, as usual.

For another way of looking at it, is there someone out there you are emulating (in both abilities and bodyweight) who you can say has done what you want to do before? If not, you're probably going to be disappointed.

I'd say you're double or triple over my caloric intake. Something would seem to be incongruous in your training choices and your BW goals.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 05-22-2010, 11:49 PM   #12
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Quote:
Originally Posted by Tyler Micheli View Post
Add in at least another pound of meat and perhaps start dosing with digestive enzymes.
It's possible to get too much protein, even while bulking. the milk, meat and eggs should have him covered.

I've got another question. What does your level of activity look like when not doing all this bodyweight stuff?

No idea how big your college campus is, if you walk to class from your house/apartment, if you've got a job and what kind it is etc.

If you're on your feet all the time between the above activities I've listed along with other stuff (intramurals or some sort of other calorie burning activity) that could put a serious dent in your efforts.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 05-23-2010, 06:08 AM   #13
Steve Shafley
Senior Member
 
Join Date: Oct 2006
Posts: 1,285
Default

POD:

Your goals of mastering gymnastics BWEs and other movements and getting up to a 230# lean bodyweight are at odds with each other.

Somethings got to give. Either the gymnastics stuff or the weight.

Not only that, but there's a vague theory that's been tossed around by some folks that what you do with your body has a direct impact on how it adapts. Gymnastics based BWE training sends a distinct message that lighter = more successful. This is also why running seems so good for stripping off weight, both fat and muscle, the body doesn't want to keep the extra tissue around.

In addition, 6'1" and 230# lean. should be re-evaluated. That is the size of John Grimek, and pushing the envelop on genetic, drug-free muscular bodymass. Casey Butts has some interesting stuff on that topic.
Steve Shafley is offline   Reply With Quote
Old 05-23-2010, 06:19 AM   #14
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

Quote:
Originally Posted by Steve Shafley View Post
In addition, 6'1" and 230# lean. should be re-evaluated. That is the size of John Grimek, and pushing the envelop on genetic, drug-free muscular bodymass. Casey Butts has some interesting stuff on that topic.
http://www.weightrainer.net/bodypred.html

He has some articles and an e-book explaining rates of muscle growth for naturals and other relevant stuff.
Donald Lee is offline   Reply With Quote
Old 05-23-2010, 07:53 AM   #15
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

In general the important point may be that it's all well and good to focus on your upper body for gymnastics reasons, but you're going to have a hard time gaining rapidly and substantially without big lower-body lifts.

And yeah your numbers are a little optimistic. But then so are most people's idea of how "lean" they are, so whatever.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Old 05-23-2010, 08:45 AM   #16
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

230 and lean?? Good luck doing it drug free.

Give yourself nothing but heavy lifting and eating like a horse for a year or two.....if your lucky you'll get to about 270+ not caring about bodyfat, and then spend another 6-12+ months leaning out.

The only people I know close to being 220lbs and lean "drug free" used to be 265+ and are strong as a motherf*kr.

You are highly underestimating how much bodyfat you probably have. If by lean you mean "ripped", then you need to be at least 6% bodyfat (or lower). If you are 220 now and "soft", I'm guessing you are really around 15%+ bodyfat (most people always think they are lower...but they are usually not). Doing the math....

230lbs and 6% BF = 216lbs lean mass
220lb and 15% BF = 187lbs lean mass

So you are wanting another 20lbs of lean muscle quick? Not really going to happen. Again....most people I know near 220lbs and ripped....were very large before 260-280lbs and then leaned out....and they have 600lb+ deadlifts, 350lb+ bench, etc. One example is a guy I know who is an ex-powerlifter who went into bodybuilding....and he would compete on stage at 215lbs ripped and is 6'1". He was not small by any means at 215lbs.

Thinking you need to be a lean 230lbs may require a reality check....as go to some "natural" bodybuilding shows and see that most when "really lean" are hardly over 200lbs. In fact...if you are 195lbs and ripped at 6'1", that would be a pretty big frame, and the leanness will give the illusion of you being 20lbs heavier than you already are (people will guess you are 220). And if you are going just for a "look" of being big, then you target the right upper body muscle groups for it as well, like a Hollywood actor getting in shape for a role....they don't care about huge legs.

Not trying to discourage, just giving the hard facts....so you can just be happy where you are at now and enjoy putting on muscle slow and steady. While making progress is motivating, thinking you "need" to be bigger and huger is a mental trap that will lead to always wanting more and never being happy....many have going down this road, it's not pretty.

I was 220 and thought I was "lean" in college....and was fat and unhappy...always wanting to be "bigger"....now at 185lbs and much much leaner...I am happier and have more self-esteem in the process.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 05-23-2010, 08:56 AM   #17
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

juice
Kevin Perry is offline   Reply With Quote
Old 05-23-2010, 11:06 AM   #18
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

body fat %'s are like assholes, everyone thinks they know where theirs is but no one ever looks at it.

PD. You can reach your goal of being around 230 and lean enough to take your shirt off in public. A few percent on either side or a few pounds on either side won't mean shit. It's important to know that you're talking about getting into the upper range of what a strong guy can be and not be a lard ass. this will require hard work.

All the calculators in the world will not tell you what YOU are going to look like at 220and 8% or 18% BF..and really it's irrelevant. Rather than parse it to down to exact numbers. identify the what the goal looks like, and what's included.

bigger?
leaner?
stronger? (please god let this be one of the goals.)
more conditioned?
Healthier?

now start heading in the direction of the number 1 priority. Your goal is basically aesthetic, use a tape measure, critical friends and a mirror to evaluate progress.

First stop..squat rack.

If you have a hard time staying lean at your desire size...do what I did. shave your head and grow freaky beard and do a lot of trap and neck work. prison tats are also a good icebreaker..(maybe that's the other way around). either way, even spry little fellows like me are given a wide berth.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 05-23-2010, 04:17 PM   #19
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Quote:
Originally Posted by Dave Van Skike View Post
body fat %'s are like assholes, everyone thinks they know where theirs is but no one ever looks at it.

PD. You can reach your goal of being around 230 and lean enough to take your shirt off in public. A few percent on either side or a few pounds on either side won't mean shit. It's important to know that you're talking about getting into the upper range of what a strong guy can be and not be a lard ass. this will require hard work.

All the calculators in the world will not tell you what YOU are going to look like at 220and 8% or 18% BF..and really it's irrelevant. Rather than parse it to down to exact numbers. identify the what the goal looks like, and what's included.

bigger?
leaner?
stronger? (please god let this be one of the goals.)
more conditioned?
Healthier?

now start heading in the direction of the number 1 priority. Your goal is basically aesthetic, use a tape measure, critical friends and a mirror to evaluate progress.

First stop..squat rack.

If you have a hard time staying lean at your desire size...do what I did. shave your head and grow freaky beard and do a lot of trap and neck work. prison tats are also a good icebreaker..(maybe that's the other way around). either way, even spry little fellows like me are given a wide berth.
What happens if your ethnic background is such that a freaky beard isn't in the cards? I've had the hair clipped short for ~8 years , but the best I can do is a 70's porn star mustache. The Hawaiian and Japanese in my background doesn't add up to a real solid beard.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 05-23-2010, 04:39 PM   #20
Brandon Oto
Senior Member
 
Join Date: Aug 2007
Posts: 299
Default

Per facial hair ideas: this gentleman is the owner of my gym



Just a big teddy bear.
__________________
Log | AGT template | Website | Stats and videos
Brandon Oto is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 08:00 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator