belly problem

edwardkho

Hi, I'm currently a college student with:
Height: 173cm
Weight: 59kg
Goal: 65kg

As of right now, I need to gain weight, but these past few weeks has been a tremendous change for me. I gains several kgs, but it seems that my muscles strength increases slower than the fat that's piling up my belly.
I don't know if I was supposed to lift more weights or increased the sets and reps.
Will abs exercise works to counter that belly problem cause I almost can't see my abs. Any tips on what exercises, sets/reps?

And also I think when I get to 65, I want to start shredding. Is that a good weight to shred n maybe what diet plan n exercises should go with it. >.<

jemhh

So you are 5'6", 130 lbs. and want to get to 143 lbs., if I converted that correctly.

If you want to gain, or bulk, you should eat 250-500 calories over maintenance while on an established lifting program. A few programs you can look into are:

• Starting Strength (a book you should read but you can find program details online)
• Stronglifts 5x5
• 5/3/1 beginner
• AllPro's Simple Beginner Plan
• ICF 5x5 (Stronglifts 5x5 + accessory lifts)

All of the above programs tell you how much weight to lift, how many sets and reps, and when to increase the weight.

As you gain muscle, you are going to also gain some fat. I'm going to guess that 143 lbs/65 kg is going to be low as a place to start cutting but hopefully somebody else will pipe in here. When you do start cutting, though, you just do it through diet (i.e., cut your calories in.)

AsISmile

I didn't check bmi, but a cut at 65 kg sounds wrong. I'm only 5 cm taller, and maintain at 66 kg..

Anyway, you will gain fat when bulking. No escaping it. In the most ideal situation your gain will be 50% muscle and 50% fat.
Doing a clean bulk, so only eating 250 calories surplus will help you with that. Eating at 500+ chances are that your gain will be way more fat than muscle...

Also, there is no spot reducing fat + you are eating in a surplus. Your bodyfat will go up. That is what happens in a bulk. Losing your visible abs is a complete normal part of that. Changing exercise won't suddenly not make you put on belly fat...
Have you really read up on what a bulk entails? I suggest you visit the weight gain section of this forum and read some threads on bulking...

Also, follow a good progressive overload lifting program, like the one Jemhh mentions.

ETA: start here
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners#latest

Ironmaiden4life

Reduce the surplus and add in a little cardio to help minimize fat gains. Fat gains are all part of a bulk but you can minimize how much and how fast.

Start with +250 calories and aim for a 0.5 - 1lb gain per week. Add cardio a couple of times a week for around 20 - 30 minutes and preferably on non lifting days and monitor the biofeedback. You can then slowly increase your surplus as you need to.