How to gain weight without losing the Pack

Posts: 3 Member
Hi All,

First post on this forum but have been using myfitnesspal for some time and I think it is just amazing. It has definitely helped in my aim of losing fat (plus muscle but I think that was inevitable) and now I have reached my goal of a six pack.

Only problem now is, I do look a little too lean but I don't want to start eating a shed load and piling the fat on but I would like to bulk up somewhat.

Currently calorie counting to maintain weight, performing 2 days of major cardio and 3 days of weight training followed by a small cardio session.

Any tips from anyone on how to keep the pack but put on muscle mass...?

Regards
Jesse

Welcome!

It looks like you're new here. Sign in or register to get started.
«13

Replies

  • Posts: 945 Member
    I'd love to know. At the end of my last bulk I'd lost mine, but regained after a few months. This bulk, mine was gone on day 2 LOL
  • Posts: 844 Member
    increase carbs/calories slowwwwwwly! track progress weekly.
  • Posts: 283 Member
    Up calories with Carbs/Protien, but keep your fats low
  • Posts: 29,136 Member
    edited November 2014
    increase calories to a .5 pound per week gain …

    increase your carbs and proteins as others have suggested..

    two days a week of cardio is over kill ..you need to reduce cardio to a minimum.

    accept that not matter what you do you are going to gain some fat…but once you have bulked up you can cut back down and get the six pack back ...
  • This content has been removed.
  • Posts: 3 Member
    Thanks for the suggestions. Will try to keep adding calories slowly and reduce the major cardio days

    I'm 186 cm and went from 88kg to current weight of 76. So definitely have lost the bulk.

    Train is split routine:
    Monday - Chest and Tri's (minor cardio to finish up)
    Tuesday - Abs and Major Cardio
    Wednesday - Leg Day
    Friday - Abs and Major Cardio
    Sat - Back and Biceps (minor cardio to finish up)
  • Posts: 360 Member
    Honestly not worth it. If you bulk "clean" at less than 500+ calories, it will negatively impact your strength & size gains. Building 1lbs of muscle is hard work, losing 1lbs of fat is pretty easy. Don't make the hard part of lifting even harder. Yeah it sucks having a soft belly for a bit :(. You have to focus on the big picture though. You are only bulking for so many weeks, make them count!

    You can cut all the fat (and thensome) from a bulk in under 12 weeks. Just don't go crazy and gain unnecessary amounts of fat; Eat between 500-600 cal surplus (that is all the calories you are supposed to eat for BMR, plus eating back all exercise cals, and then adding the extra 500-600 on top).
  • Posts: 17,525 Member
    MrM27 wrote: »
    Probably not happening.

    What's your weight, height and weight training like?

    2 major cardio days during a bulk isn't a good idea.

    this- odds are you're going to lose vascularity and definition- you aren't bulking if you keep all the juice details.

    with muscle comes sacrifice- which means some fat gains.

    Fat gains from bulk come off quickly- so don't cheat any gains you might potentially get just for vanity- it's usually counterproductive.
  • Posts: 945 Member
    JoRocka wrote: »

    this- odds are you're going to lose vascularity and definition- you aren't bulking if you keep all the juice details.

    with muscle comes sacrifice- which means some fat gains.

    Fat gains from bulk come off quickly- so don't cheat any gains you might potentially get just for vanity- it's usually counterproductive.

    That's where I'm at right now. Trying not to cheat myself (or my seemingly insatiable appetite).
  • Posts: 17,525 Member
    #thebulkingstruggleisreal
  • Posts: 90 Member
    you can't.

    best you can do is avoid junk bulking with hamburgers and crap food in general. than cut again.
  • Posts: 4,537 Member
    mcspiffy88 wrote: »
    you can't.

    best you can do is avoid junk bulking with hamburgers and crap food in general. than cut again.

    Why
  • Posts: 49,237 Member
    Without PED's? Not very likely. Adding mass means needing a surplus however slight it may be. With muscle gain, it's HIGHLY unlikely any fat will be added without it.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png
  • Posts: 2,577 Member
    Although I can't speak from personal experience, my understanding is that if you can keep a small enough surplus, you can build muscle while minimizing fat gains. Depending on your body fat percentage, I would say it's possible to have a small enough fat gain to still have a six pack.
  • Posts: 945 Member

    Why

    My thoughts exactly. Those sweet, sweet hamburgers...YUM!
  • Posts: 19,809 Member
    You should really think about your priorities. If it's to stay lean then accept the compromises that brings. If the priority is to build muscle mass quickly then accept the compromises that also brings.

    Well worth a read:
    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/
  • This content has been removed.
  • Posts: 945 Member
    MrM27 wrote: »

    In theory yes if the surplus is small then you could keep some definition but after a while it's likely to fade. It sounds doable but keeping the surplus that small will probably lead first to the individual spinning their wheels and making no gains due to the energy expenditure and intake catching up to each other.

    An amusing video for you.

    Watch "How To Bulk" on YouTube

    How To Bulk: http://youtu.be/AeOh18mWWzg

    I was just thinking about this video! Love Dom <3
  • Posts: 3,165 Member
    Wouldn't keeping the surplus really small possibly hinder being able to bulk in the first place?
  • Posts: 945 Member
    Wouldn't keeping the surplus really small possibly hinder being able to bulk in the first place?

    I maintained a minimal surplus last bulk and gained 6 lbs (4 lbs LBM) yet I didn't have abs after a couple of weeks. I think any water weight you gain (I'd gained a couple of lbs, but I don't count that because it was flushed away a few days after I went back to maintenance) will obscure your abs, but once you lose that (and have maintained a clean bulk) you'll get them back.
  • Posts: 4,537 Member
    Wouldn't keeping the surplus really small possibly hinder being able to bulk in the first place?

    Why? You're still in a surplus.
  • Posts: 3,165 Member
    Because of the inability to accurately track calories in and out. Taken to the extreme, are you saying one can actually bulk if we could get it to like 10 calories surplus? Because it's a surplus? How would that affect the bulk process?
  • Posts: 4,537 Member
    Because of the inability to accurately track calories in and out. Taken to the extreme, are you saying one can actually bulk if we could get it to like 10 calories surplus? Because it's a surplus? How would that affect the bulk process?

    That's a poor example and I would consider that maintenance. I think there is a difference between say a 200 and 1,000 calorie surplus though.
  • Posts: 3,165 Member

    That's a poor example and I would consider that maintenance. I think there is a difference between say a 200 and 1,000 calorie surplus though.

    ie.. being able to bulk easier on 1k vs 200? If so, I agree and thanks for clarifying.
  • Posts: 4,537 Member
    edited November 2014

    ie.. being able to bulk easier on 1k vs 200? If so, I agree and thanks for clarifying.

    Sure if by bulk easier you mean get fat while not adding any additional LBM in it's place. Unless you're saying there is no such thing as a particular cap for the amount of LBM you can add over a given period of time? Naturally of course.
  • Posts: 21,219 Member

    ie.. being able to bulk easier on 1k vs 200? If so, I agree and thanks for clarifying.

    False. Law of diminishing returns.
  • Posts: 3,165 Member
    edited November 2014

    Sure if by bulk easier you mean get fat while not adding any additional LBM in it's place. Unless you're saying there is no such thing as a particular cap for the amount of LBM you can add over a given period of time? Naturally of course.

    I actually was just wanting to understand what the differences are inbetween 200 and 1k bulk. Are you stating there's no diff in the actual bulk and the only diff is the fat gain?

    And in your opinion, how small of a surplus can you really cut it and still expect to see muscle gain? 200? 150? 100? At some point the law of returns has to run the other way too right?
  • Posts: 12,294 Member
    I would say only put on 5-10 lbs then cut again, mini bulk/cut cycles
  • Posts: 4,537 Member

    I actually was just wanting to understand what the differences are inbetween 200 and 1k bulk. Are you stating there's no diff in the actual bulk and the only diff is the fat gain?

    And in your opinion, how small of a surplus can you really cut it and still expect to see muscle gain? 200? 150? 100? At some point the law of returns has to run the other way too right?

    You mean difference in LBM versus "bulk" I presume?
  • Posts: 3,165 Member
    YES
This discussion has been closed.