Trying to Prevent too much Growth

Co45

Hey guys this might be an odd one.

I used to bodybuild and up until 2 years ago was 17 stone and very muscular. I quit to have some fun and now 2 years on I am back at 13.5 stone and look normal. I started back in the gym about a month ago but with a view to get more toned and ripped than big as my girlfriend hated the look of me when I was bodybuilding (the veins, big muscles, big neck etc.) but the problem is a month in and already I am getting big again. My traps in particular are getting huge (something my girlfriend hates) despite me purposedly not working them. I quess my body is just responding again but the thing is I purposedly have a poor diet and am not taking any supplements in order to counter this. My body seems to just respond in fact at 18 years old after only 2 years in the gym and only protein and creatine I was bigger than 30+ year lads who were all admitedly on steroids!
So the question is what can I do to counter this? I am considering running for an hour every day to go a bit catabolic but just wondering if theres anything else I can do???

SPEDFED

get a new missus!

MrPain

First off, you seem very lucky to be able to buid such a body with such ease.

Secondly, it comes across a bit like your girlfriend is quite controlling and shallow. If you enjoy bodybuilding she shouldn't really mind. Surely you got a personality that she likes also, what ever body type you have. No point trying to be somebody you don't want to be just to please her.

Thirdly it's going to be very hard for us to advise you on a change in your exercise program if we don't know your current, post it up. Everthing reps, sets, weights and frequency.

Co45

Chest -
Incline Bench 3 sets
Decline Bench 3 sets
Flat Bench 3 sets
Dumbell flys 4 sets
Arched forward dips 3 sets
Dumbell pull overs 3 sets

Triceps
Close grip bench 4 sets
Dips 3 sets
Skull crushers 4 sets
cable pull downs 4 sets

Biceps
5 sets Barbell
4 sets dumbell curls
3 sets wide grip pull ups
3 sets reverse curls
3 sets concentration curls

Shoulders
3 sets dumbell press
3 sets lateral raises
3 sets front raises
*purposedly leave out cleans and trap exercises*

Back
Wide grip pull ups 3 sets
bent over rows 3 sets
lat pull down 3 sets
weighted rows 4 sets
*purposedly leave out deadlifts*

Legs
Calf raises
various machines
incline running
*purposedly leave out squats*

corkcomp

MrPain wrote: »

First off, you seem very lucky to be able to buid such a body with such ease.

Secondly, it comes across a bit like your girlfriend is quite controlling and shallow. If you enjoy bodybuilding she shouldn't really mind. Surely you got a personality that she likes also, what ever body type you have. No point trying to be somebody you don't want to be just to please her.

Thirdly it's going to be very hard for us to advise you on a change in your exercise program if we don't know your current, post it up. Everthing reps, sets, weights and frequency.

took the words out of my mouth:D

edit: getting big requires a lot of food and a fair lot of heavy lifting so why not cut back a little on both?

Carl Sagan

As Corkcomp said, getting big requires eating lots of food. So eat around maintenance levels?

Co45

This is the problem really, I *am* eating maintenance levels and am actively trying not to eat even when I'm hungry due to the increase in training. I used to eat a dozen chicken fillets a day with sweet potatoes when I was training seriously but right now I am basically under eating but I am still growing. I knew this was to be expected because of 'muscle memory' but I didnt think this sort of growth was possible so quickly considering my diet and level of training is nowhere near what it was.
I was considering maybe going on a keto diet? Should slow down growth and tone me up which is what I want these days.

corkcomp

Co45 wrote: »

This is the problem really, I *am* eating maintenance levels and am actively trying not to eat even when I'm hungry due to the increase in training. I used to eat a dozen chicken fillets a day with sweet potatoes when I was training seriously but right now I am basically under eating but I am still growing. I knew this was to be expected because of 'muscle memory' but I didnt think this sort of growth was possible so quickly considering my diet and level of training is nowhere near what it was.
I was considering maybe going on a keto diet? Should slow down growth and tone me up which is what I want these days.

building muscle requires a surplus of calories (even if slight surplus) so your obviously not eating around maintenance.

brianthebard

Assuming this isn't trolling....

If you were big once then muscle memory is probably at play in your recent growth. Secondly to curtail growth use heavy weight for low (1-3) reps.

Co45

Not trolling lads.

Hanley

Soy... lots of soy.

Magic Eight Ball

Co45 wrote: »

the problem is a month in and already I am getting big again

Co45 wrote: »

Biceps
5 sets Barbell
4 sets dumbell curls
3 sets wide grip pull ups
3 sets reverse curls
3 sets concentration curls

This makes me smile. Finally, the secret to 'getting big' revealed! :pac:

Maybe post up your diet as well OP?

corkcomp

I was keeping zipped on the curls .. i knew someone else would do a much better job at bringing it up:D

I agree - as much soy as you can manage ftw

Co45

corkcomp wrote: »

I was keeping zipped on the curls .. i knew someone else would do a much better job at bringing it up:D

I agree - as much soy as you can manage ftw

I dont get it?

itsallaboutheL

i'm calling shens.

grimloch

Any hope of firing up a picture?

Wanna see this bodybuiling extraordinaire.

Transform

grimloch wrote: »

Any hope of firing up a picture?

Wanna see this bodybuiling extraordinaire.

agreed

Co45

Transform wrote: »

agreed

I used to post on these forums under a different name
Heres 2 pics of me 2 years ago when I was 18

http://boards.ie/vbulletin/attachment.php?attachmentid=64469&d=1223377911

http://boards.ie/vbulletin/attachment.php?attachmentid=64470&d=1223378021

I dont currently have credit to send email of phone pic right now of what I currently look like but after only 4 weeks in the gym it seems overly fast progress.

itsallaboutheL

Co45 wrote: »

I used to post on these forums under a different name
Heres 2 pics of me 2 years ago when I was 18

http://boards.ie/vbulletin/attachment.php?attachmentid=64469&d=1223377911

http://boards.ie/vbulletin/attachment.php?attachmentid=64470&d=1223378021

I dont currently have credit to send email of phone pic right now of what I currently look like but after only 4 weeks in the gym it seems overly fast progress.

It would appear size isn't everything afterall.....

:pac:

To answer you're OP, you know yourself you're getting too complicated with your program, why include so much volume and so many lifts if you don't want to promote growth??

keep it basic ,

there's something like 15 sets of chest there, for someone that's trying not to bulk up that's a bit silly no?

migozarad

OP,how much bodyfat percentage do you have?How many days a week do you exercise?How long do you leave between exercise sets?
I've been exercising for 5years,now in my late 20's,I can't for the life of me get below 10% bodyfat&I've generally plateaued i.e.bulk&strength gains are negligible.
You seem to have a fairly long daily workout;so much for the well-documented idea of not weight-lifting for more than 47mins a session as this was purported to lead to catabolism.

Co45

itsallaboutheL wrote: »

It would appear size isn't everything afterall.....

:pac:

To answer you're OP, you know yourself you're getting too complicated with your program, why include so much volume and so many lifts if you don't want to promote growth??

keep it basic ,

there's something like 15 sets of chest there, for someone that's trying not to bulk up that's a bit silly no?

I thought one could equate bulk with calorie intake and not so much training volume though?

Co45

migozarad wrote: »

OP,how much bodyfat percentage do you have?How many days a week do you exercise?How long do you leave between exercise sets?
I've been exercising for 5years,now in my late 20's,I can't for the life of me get below 10% bodyfat&I've generally plateaued i.e.bulk&strength gains are negligible.
You seem to have a fairly long daily workout;so much for the well-documented idea of not weight-lifting for more than 47mins a session as this was purported to lead to catabolism.

I have to do something now but i'll get back to this.

corkcomp

Co45 wrote: »

I thought one could equate bulk with calorie intake and not so much training volume though?

not really .. its down to both .. stick to compounds, high weight low(er) number of reps.. why are you following a program that is clearly a hypertrophy one if you dont want to bulk?

kevpants

Why would you get the bloke with the freaky genetics (if that is the case) to do compounds? Jesus he'll end up like a tank.

If this isn't a load of balls my advice would be to stop lifting weights. But that doesn't make sense because who would lift weights, get big, then come on to a forum asking why they're getting big.

None of this makes sense.

Co45

kevpants wrote: »

Why would you get the bloke with the freaky genetics (if that is the case) to do compounds? Jesus he'll end up like a tank.

If this isn't a load of balls my advice would be to stop lifting weights. But that doesn't make sense because who would lift weights, get big, then come on to a forum asking why they're getting big.

None of this makes sense.

I want more of an athletic build but it seems my body just goes into bodybuilder type build. Anyway think I am going to try lower volume and maybe only work muscle once every 2 weeks.

Co45

migozarad wrote: »

OP,how much bodyfat percentage do you have?How many days a week do you exercise?How long do you leave between exercise sets?
I've been exercising for 5years,now in my late 20's,I can't for the life of me get below 10% bodyfat&I've generally plateaued i.e.bulk&strength gains are negligible.
You seem to have a fairly long daily workout;so much for the well-documented idea of not weight-lifting for more than 47mins a session as this was purported to lead to catabolism.

Not sure of my bodyfat now though I did get down to around 8% at 215lbs which was when I was in the best shape. I generally did huge volume workouts with little breaks. I'd work one muscle per session but hit it hard. When I was bodybuilding I started doing around 25 sets for my legs and they grew like nothing else. Theres a lot of documentation but people are different. Personally I found busting my ass with high volume got me results like nothing else. Too many people are too keen to follow what they read and not their own body.

Magic Eight Ball

Co45 wrote: »

I want more of an athletic build but it seems my body just goes into bodybuilder type build.

Maybe that's got something to do with you.. er.. training like a bodybuilder!!
Have you ever considered doing more crossfit style metcon workouts?

Magic Eight Ball

Impressive pics btw

shootermacg

Trevor Coulahan wrote: »

Impressive pics btw

+1 great shape mate. If yer one isn't happy with it can you imagine what else in the future she'll start hating.

Plenty of girls out there that do like it. I'd question the relationship if she's stopping you from doing what makes you happy. Next time she acts up just pick her up and throw her into the sun ^ ^.

Oh and be a good lad and post your program, cheers!

unreggd

shootermacg wrote: »

Oh and be a good lad and post your program, cheers!

Co45 wrote: »

Chest -
Incline Bench 3 sets
Decline Bench 3 sets
Flat Bench 3 sets
Dumbell flys 4 sets
Arched forward dips 3 sets
Dumbell pull overs 3 sets

Triceps
Close grip bench 4 sets
Dips 3 sets
Skull crushers 4 sets
cable pull downs 4 sets

Biceps
5 sets Barbell
4 sets dumbell curls
3 sets wide grip pull ups
3 sets reverse curls
3 sets concentration curls

Shoulders
3 sets dumbell press
3 sets lateral raises
3 sets front raises
*purposedly leave out cleans and trap exercises*

Back
Wide grip pull ups 3 sets
bent over rows 3 sets
lat pull down 3 sets
weighted rows 4 sets
*purposedly leave out deadlifts*

Legs
Calf raises
various machines
incline running
*purposedly leave out squats*

OP, dependin on how much "fun" you've been havin, you could be on a surplus already, so maintenance is still maintaining it

I really don't understand how someone who seems to know what they're doin with BB would even start this thread?

BTW, what body do you want?

corkcomp

OP, purposely letting out compounds wont stop you getting big.. compounds with high weight and low reps are what you need, along with some cardio and maintenance calories .. the program you posted is typical of a hypertrophy program, and judging by the pic posted you should surely know that?

shootermacg

Wow that's some volume for your arms ^ ^, but then it shows. May have to consider going from a 4 day split to a 5 day (for arms)

I'm usually too wasted to do more than 3 exercises for tris(shoulder day) and bis(chest day).

But in all seriousness, it would appear that you want size and she doesn't. I'd do what I want tbh.
Just point her towards all the thirtysomething beer bellys (around 70/80% of the 30+ group I'd say ^ ^).

Actually just start pointing out some of her flaws, that'd do it LOL. (no don't do that....seriously ..don't!)

As a married man I can say that if a woman is totally happy with her man, she's after something.

heno86

isolation exercises,high reps ie.15+, short rest between sets ie.45-60 seconds,dont work past concentric failure...etc.,jesus i wish i had this "problem"

Transform

good question - what do you want to look like as clearly the whole bodybuilding image is not your bag

dario28

Co45 wrote: »

http://boards.ie/vbulletin/attachment.php?attachmentid=64470&d=1223378021

Maybe your girlfriend just doesnt want you taking your top off in a nightclub !!!

itsallaboutheL

dario28 wrote: »

Maybe your girlfriend just doesnt want you taking your top off in a nightclub !!!

pfft we all do it:P

even the fat ones like me

migozarad

Curious as to the OP's typical daily diet.Presumably 6-7 small meals daily,4000+ calories etc.So jealous of this guy!Fair play all the same re:dedication&work ethic.

itsallaboutheL

migozarad wrote: »

Curious as to the OP's typical daily diet.Presumably 6-7 small meals daily,4000+ calories etc.So jealous of this guy!Fair play all the same re:dedication&work ethic.

lol, when the OP was here originally on a bulking mission there was copious amounts of burgers... millions of 'em

dario28

itsallaboutheL wrote: »

lol, when the OP was here originally on a bulking mission there was copious amounts of burgers... millions of 'em

He also mentioned something like 12 chicken fillets a day in this thread...thats fooking madness !

digme

dario28 wrote: »

Maybe your girlfriend just doesnt want you taking your top off in a nightclub !!!

Do women go wild when that happens?

corkcomp

dario28 wrote: »

He also mentioned something like 12 chicken fillets a day in this thread...thats fooking madness !

Only 12? Light weigth tbh

shootermacg

corkcomp wrote: »

Only 12? Light weigth tbh

lmfao!

corkcomp

shootermacg wrote: »

lmfao!

LOL! and thats only my starter:p... and before anyone asks if I look like the dude in the picture. NO:(

shootermacg

If I had to eat that much fowl, I'd end up down the park with a crossbow, either that or go broke ^ ^.

questioner

co45 banned for being an ungrateful genetic freak

migozarad

I know a guy (it aint me,honest) who says he swears by 12 egg whites every morning.He is relatively strong (bench press 1rm is 160kg) but is fat as ****:p

Magic Eight Ball

corkcomp wrote: »

and before anyone asks if I look like the dude in the picture. NO:(

Damn those pesky easter eggs!!

shootermacg

Trevor Coulahan wrote: »

Damn those pesky easter eggs!!

2 Eggs + 4 egg whites beaten with some milk + barbaque beans NOM NOM NOM!

corkcomp

Trevor Coulahan wrote: »

Damn those pesky easter eggs!!

LOL I know thankfully the f*****g things are all gone (pity about the beer:o:pac:)