i want to gain muscle, but im cautious of getting chubby again
3lliestafford
Posts: 2
I want to achieve the flat stomach I've always dreamed of, but also want to gain muscle. I'm worried that putting on weight will just turn into fat and will gain more fat on my stomach
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Replies
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You need to have a calorie deficit to loose fat. The deficit you get with eating less and combined with exercises you get the desired result.0
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Gain in a small surplus (0.25 a week) and fat gain will be minimal combined with resistance training. Truthfully you will probs get a little doughy round your midsection gaining weight just due to all the carbs, but all the muscle will make losing it easier when your muscles burn more total cals.0
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To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.0
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Oh, geez. Women do not get chubby from muscle development. It's genetically impossible.
Go ahead, MFP - remove this.
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47Jacqueline wrote: »Oh, geez. Women do not get chubby from muscle development. It's genetically impossible.
Go ahead, MFP - remove this.
I think the OP is just alluding to the fact she knows she'll have to eat at a surplus (and I assume she's weight training too) to gain muscle, and is just asking if there's a way to minimise the fat gain.
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If you need to drop weight to lose belly fat then start lifting in a slight caloric deficit until you get to were you want to be then slowly raise your calories until you find your maintenance. Once you have that then slowly raise intake again and start bulking.
If you are doing it right you won't gain much fat back while you put on muscle.0 -
47Jacqueline wrote: »Oh, geez. Women do not get chubby from muscle development. It's genetically impossible.
Go ahead, MFP - remove this.
On a gaining/bulk cycle you will put on some fat as well as muscle. It likely will be minimal but the bloating and rise in the scale can mess with your head. So OPs concerns are legitimate.
I am not sure what your stats are, but if you still have some uncomfortable belly fat listen to @Wheelhouse15
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47Jacqueline wrote: »Oh, geez. Women do not get chubby from muscle development. It's genetically impossible.
Go ahead, MFP - remove this.
No- but it's pretty standard to gain weigh while trying to put on muscle.
it's going to happen- like it or not- so yeah- they can get a little "chubby" as you say from muscle development- it's not the same- and it doesn't look the same but there is no question added weight in terms of fat and muscle.0 -
OP - you need to pick a goal and stick to it. Either cut more fat until your somtach is "flat enough" and then bulk and add muscle. Or do a bulk now and add muscle, and then cut the fat off.
If you want to add muscle you WILL gain fat….
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grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...0 -
I'm in the same predicament as the op but I'm a male. I got my body fat within 1% of where I want it but I want to gain mass without the fat. Looks like slowly upping my calories and more weight training is the way to go?0
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grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.0 -
PoisonBanana wrote: »I'm in the same predicament as the op but I'm a male. I got my body fat within 1% of where I want it but I want to gain mass without the fat. Looks like slowly upping my calories and more weight training is the way to go?
That's exactly it.0 -
grantevans11 wrote: »grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.
what is the point then? and if she eats over maintenance she is going to gain some fat...no matter how small the surplus....
if fat gain is that much of a concern then she should lose another five pounds and then bulk....0 -
OP - It's just reality that you will gain some fat along with the muscle. I would recommend not going down this road until you're mentally prepared for that. It makes a world of difference for the whole process. My first "bulk" got cut short due to an injury but I also wasn't totally ready for the gains. This time around I was ready for it and I've been fine with it. In fact, I'm actually really happy with it. Between the strength gains and just general well-being gains, I've become really OK with the loss of abs and a bit more junk in the trunk. Not to say I won't try and cut a little come summer time, but it's not a focus or priority right now. Point is, be mentally ready first. Then you can really make the most of it.0
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grantevans11 wrote: »grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.
what is the point then? and if she eats over maintenance she is going to gain some fat...no matter how small the surplus....
if fat gain is that much of a concern then she should lose another five pounds and then bulk....
I agree she will gain some fat, but the OP wants to keep it to a minimum.
In 2014 I gained 9.8kg, which is less than .25 pw, and I only gained .4% bodyfat during this period, this is why I suggest such a low weekly target.
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grantevans11 wrote: »grantevans11 wrote: »grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.
what is the point then? and if she eats over maintenance she is going to gain some fat...no matter how small the surplus....
if fat gain is that much of a concern then she should lose another five pounds and then bulk....
I agree she will gain some fat, but the OP wants to keep it to a minimum.
In 2014 I gained 9.8kg, which is less than .25 pw, and I only gained .4% bodyfat during this period, this is why I suggest such a low weekly target.
Fair enough...
I just think that OP is going to do better losing another five pounds then going for the bulk ...but that is just my opinion...0 -
Thank you very much everyone! I appreciate it. I'm going to lose a bit first before I do:) like Casey thirteen said I need to be mentally prepared for it:) I appreciate all of your comments
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grantevans11 wrote: »grantevans11 wrote: »grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.
what is the point then? and if she eats over maintenance she is going to gain some fat...no matter how small the surplus....
if fat gain is that much of a concern then she should lose another five pounds and then bulk....
I agree she will gain some fat, but the OP wants to keep it to a minimum.
In 2014 I gained 9.8kg, which is less than .25 pw, and I only gained .4% bodyfat during this period, this is why I suggest such a low weekly target.
Cool story
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grantevans11 wrote: »grantevans11 wrote: »grantevans11 wrote: »To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much body fat in 6 weeks time.
eh, .25 gain per week is just going to be spinning her wheels. woman have a hard enough time gaining muscle, and .25 is going to nothing for OP ..IMO...
The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.
what is the point then? and if she eats over maintenance she is going to gain some fat...no matter how small the surplus....
if fat gain is that much of a concern then she should lose another five pounds and then bulk....
I agree she will gain some fat, but the OP wants to keep it to a minimum.
In 2014 I gained 9.8kg, which is less than .25 pw, and I only gained .4% bodyfat during this period, this is why I suggest such a low weekly target.
For a man that slow of a bulk may work. She is probably going to need to gain at a higher rate to accomplish her goal of muscle gain. She will have to get over the slight stomach fat gain. A good smart cut will take care of that. She will look better as well afterwards, and probably be able to eat more on that cut. Who doesn't love cutting on more calories?0 -
3lliestafford wrote: »Thank you very much everyone! I appreciate it. I'm going to lose a bit first before I do:) like Casey thirteen said I need to be mentally prepared for it:) I appreciate all of your comments
If you are not lifting already start now... strength training while in a deficit will help you keep the muscle you already have so a larger % of your loss comes from fat. You can also increase strength which will give you a good base to start from when you try and bulk to build muscle.0 -
3lliestafford wrote: »Thank you very much everyone! I appreciate it. I'm going to lose a bit first before I do:) like Casey thirteen said I need to be mentally prepared for it:) I appreciate all of your comments
If you are not lifting already start now... strength training while in a deficit will help you keep the muscle you already have so a larger % of your loss comes from fat. You can also increase strength which will give you a good base to start from when you try and bulk to build muscle.
this...
OP look into 5x5 or stronglifts they are great beginner programs...0 -
3lliestafford wrote: »Thank you very much everyone! I appreciate it. I'm going to lose a bit first before I do:) like Casey thirteen said I need to be mentally prepared for it:) I appreciate all of your comments
Also, to help you get mentally prepared, I'd suggest giving this a read. It's a good example about how increased muscle mass can look leaner then less weight but higher body fat:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
I don't have any advice but I do have empathy for the OP and anyone else going through this. I've lost 54 pounds in 3 years, using DBs and machines for almost two years. I started looking too thin, especially at my age (63) in the shoulders, neck and face. But I really wanted to lose more to get rid of that "pinch-an-inch" around my waist. I was also having trouble lifting heavier in the gym with the calorie deficits and lack of muscle growth. I felt like I HAD to "bulk." So I've been slowly raising my calories over the past 6 weeks and am starting this week at a 10% surplus. I work out every other day. I have not gained weight but I'm already getting that bloated stomach feeling and am nervous about it. It's difficult psychologically as well since bulking at this point just feels like eating too much, especially after deficit eating for so long.0
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For my health, bulking has been the best thing I've ever done! Hands down. I was expecting to feel fat but at the top of my bulk 132lb I felt incredible! I only cut to make me run faster. I've been that weight and been flabby, but this was different. Totally different. I cut down to 123lb first, which was under 15% body fat. Too much, but it happened really quick after over cutting. Hence the bulk!0
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Caged_Heat wrote: »I don't have any advice but I do have empathy for the OP and anyone else going through this. I've lost 54 pounds in 3 years, using DBs and machines for almost two years. I started looking too thin, especially at my age (63) in the shoulders, neck and face. But I really wanted to lose more to get rid of that "pinch-an-inch" around my waist. I was also having trouble lifting heavier in the gym with the calorie deficits and lack of muscle growth. I felt like I HAD to "bulk." So I've been slowly raising my calories over the past 6 weeks and am starting this week at a 10% surplus. I work out every other day. I have not gained weight but I'm already getting that bloated stomach feeling and am nervous about it. It's difficult psychologically as well since bulking at this point just feels like eating too much, especially after deficit eating for so long.
just plow through that feeling and keep lifting and eating ...
I am up just about ten pounds on this bulk and have definitely noticed losing definition and have had that bloated feeling...however, all my measurements are up, my lifts are up, and I do feel great...
sadly, my bulk is about to end so I can cut down for beach season ..
I will probably start my bulk a month earlier next time, so I can run it for about five to s ix months...
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Springfield1970 wrote: »For my health, bulking has been the best thing I've ever done! Hands down. I was expecting to feel fat but at the top of my bulk 132lb I felt incredible! I only cut to make me run faster. I've been that weight and been flabby, but this was different. Totally different. I cut down to 123lb first, which was under 15% body fat. Too much, but it happened really quick after over cutting. Hence the bulk!
I completely agree. The extra calories while in a bulk and hitting the weights hard makes you feel so much more energetic. I also found that doing really heavy and long sets has allowed me to improve my 5K time without even running all that much any more. It's amazing how strength training can actually improve cardiovascular performance as well.0 -
If you're training properly and only eating at a small surplus, fat gains will be minimal...you could go for months at 0.25 - 0.5 Lbs per week surplus before you would put on much in the way of noticeable fat...and then that's when you cut.0
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Wheelhouse15 wrote: »Springfield1970 wrote: »For my health, bulking has been the best thing I've ever done! Hands down. I was expecting to feel fat but at the top of my bulk 132lb I felt incredible! I only cut to make me run faster. I've been that weight and been flabby, but this was different. Totally different. I cut down to 123lb first, which was under 15% body fat. Too much, but it happened really quick after over cutting. Hence the bulk!
I completely agree. The extra calories while in a bulk and hitting the weights hard makes you feel so much more energetic. I also found that doing really heavy and long sets has allowed me to improve my 5K time without even running all that much any more. It's amazing how strength training can actually improve cardiovascular performance as well.
Yeah Squats have great carry over to running that's why most athletes have them in their training
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