How to gain weight without losing the Pack
jesse_jk
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
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
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Replies
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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 LOL0
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increase carbs/calories slowwwwwwly! track progress weekly.0
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Up calories with Carbs/Protien, but keep your fats low0
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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 ...0 -
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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)0 -
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).0 -
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.0 -
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.
That's where I'm at right now. Trying not to cheat myself (or my seemingly insatiable appetite).0 -
#thebulkingstruggleisreal0
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you can't.
best you can do is avoid junk bulking with hamburgers and crap food in general. than cut again.0 -
mcspiffy88 wrote: »you can't.
best you can do is avoid junk bulking with hamburgers and crap food in general. than cut again.
Why
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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
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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.0
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LolBroScience wrote: »mcspiffy88 wrote: »you can't.
best you can do is avoid junk bulking with hamburgers and crap food in general. than cut again.
Why
My thoughts exactly. Those sweet, sweet hamburgers...YUM!0 -
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/
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ForecasterJason wrote: »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.
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
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Wouldn't keeping the surplus really small possibly hinder being able to bulk in the first place?0
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JeffseekingV wrote: »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.0 -
JeffseekingV wrote: »Wouldn't keeping the surplus really small possibly hinder being able to bulk in the first place?
Why? You're still in a surplus.0 -
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?0
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JeffseekingV wrote: »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.0 -
LolBroScience wrote: »JeffseekingV wrote: »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.
ie.. being able to bulk easier on 1k vs 200? If so, I agree and thanks for clarifying.0 -
JeffseekingV wrote: »LolBroScience wrote: »JeffseekingV wrote: »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.
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.0 -
JeffseekingV wrote: »LolBroScience wrote: »JeffseekingV wrote: »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.
ie.. being able to bulk easier on 1k vs 200? If so, I agree and thanks for clarifying.
False. Law of diminishing returns.0 -
LolBroScience wrote: »JeffseekingV wrote: »LolBroScience wrote: »JeffseekingV wrote: »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.
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.
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?0 -
I would say only put on 5-10 lbs then cut again, mini bulk/cut cycles
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JeffseekingV wrote: »LolBroScience wrote: »JeffseekingV wrote: »LolBroScience wrote: »JeffseekingV wrote: »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.
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.
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?
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YES0
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