Lean muscle gains

MikeD_Boston
MikeD_Boston Posts: 10 Member
edited November 16 in Goal: Gaining Weight and Body Building
im trying to put on weight while staying lean...it's not easy!
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Replies

  • terizius
    terizius Posts: 425 Member
    Nope!
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Not really possible.....
    I mean think about it, if you are eating in a surplus and you are building muscle...then you will add weight.

    Now if you are saying you don't want to add fat....then still somewhat not possible.
    You can take a more slow approach, where you are increasing your caloric intake to 250 - 500 calories above maintenance....
    That will be slow, but will allow for about 1 lb / week increase....some will be fat, but some will be muscle.....
  • ndj1979
    ndj1979 Posts: 29,136 Member
    100% impossible
    Your body is not efficient enough to convert 100%of excess calories into muscle...
  • Hornsby
    Hornsby Posts: 10,322 Member
    Eat at maintenance, lift heavy.
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    It's possible...just difficult. It takes 500 extra calories a day to put in a pound a week...as long as you take in 2 grams per pound body weight in protein and keep your carb and fat calories under 250 grams(carbs) and 75-100 grams(fat)
  • muscledaveSJC
    muscledaveSJC Posts: 9 Member
    That's like swimming upstream, bulk then cut....101 my friend
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    Also lifting heavy isn't always the answer. TUT(time under tension) intensity and advanced techniques like drop and supersets, negatives, and rest-pause, put just as much or more stress on your muscles which is what is needed for growth.
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    101 in the 80's yes. Bulking is not as accepted science as you may think...especially if your trying to stay at 10% BF year round like I am. It's just a slower process...sustained gains over time.
  • auddii
    auddii Posts: 15,357 Member
    MikeD_Boston wrote: »
    101 in the 80's yes. Bulking is not as accepted science as you may think...especially if your trying to stay at 10% BF year round like I am. It's just a slower process...sustained gains over time.

    Good luck with that. It sounds like a horribly slow process. Talk about an exercise in patience; I think that would be a harder exercise than all your time under tension... :wink:
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    MikeD_Boston wrote: »
    im trying to put on weight while staying lean...it's not easy!
    Curious, what do you consider lean in bf percentages?

  • ninerbuff
    ninerbuff Posts: 48,993 Member
    MikeD_Boston wrote: »
    It's possible...just difficult. It takes 500 extra calories a day to put in a pound a week...as long as you take in 2 grams per pound body weight in protein and keep your carb and fat calories under 250 grams(carbs) and 75-100 grams(fat)
    You're reading too many fitness magazines. Don't believe the hype.

    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

  • ninerbuff
    ninerbuff Posts: 48,993 Member
    MikeD_Boston wrote: »
    Also lifting heavy isn't always the answer. TUT(time under tension) intensity and advanced techniques like drop and supersets, negatives, and rest-pause, put just as much or more stress on your muscles which is what is needed for growth.
    Will agree with the techniques here, but muscle also needs progressive overload on these programs to work efficiently.

    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

  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Suck it up baby, you've got to add the fat, just accept it.
    Cutting is so easy man, just do the tried and tested method and stop *kitten* footing around
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    I would but the only problem is summer is almost here! Next winter I will definitely bulk some and cut back down.
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    I consider 10% or under lean...

  • MityMax96
    MityMax96 Posts: 5,778 Member
    Then wait till August and start your bulk then.....enjoy summer.
    That is what I am doing.
  • dkimyo
    dkimyo Posts: 3 Member
    impossible unless you are completely new to lifting
  • ndj1979
    ndj1979 Posts: 29,136 Member
    MikeD_Boston wrote: »
    It's possible...just difficult. It takes 500 extra calories a day to put in a pound a week...as long as you take in 2 grams per pound body weight in protein and keep your carb and fat calories under 250 grams(carbs) and 75-100 grams(fat)

    No,it's not
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    I'll put a new pic up June first at 205lbs and 8-9% BF...tell me it's impossible then.
  • dkimyo
    dkimyo Posts: 3 Member
    ua11cydml6do.jpg

    lol im at 100~200 surplus and still gaining fat more than I think
    u should stay in very small surplus but u will also gain fat period
  • MityMax96
    MityMax96 Posts: 5,778 Member
    MikeD_Boston wrote: »
    I'll put a new pic up June first at 205lbs and 8-9% BF...tell me it's impossible then.

    How tall are you?
  • MikeD_Boston
    MikeD_Boston Posts: 10 Member
    6'1"-6'2"
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    MikeD_Boston wrote: »
    I'll put a new pic up June first at 205lbs and 8-9% BF...tell me it's impossible then.

    You'll still add some BF%.... It may be minimized, but it'll still occur.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Similar stats as me....
    I wish I could get to 200+ and only be 8-9% BF

    Good if you can do it....
  • mikevandewetering
    mikevandewetering Posts: 155 Member
    He never said that he doesn't gain any fat and just wants pure muscle. He just said he wanted to increase his muscle mass while staying lean in the process.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    mikevandewetering wrote: »
    He never said that he doesn't gain any fat and just wants pure muscle. He just said he wanted to increase his muscle mass while staying lean in the process.

    LONG and SLOW process...that's all.

  • mikevandewetering
    mikevandewetering Posts: 155 Member
    edited April 2015
    MityMax96 wrote: »
    mikevandewetering wrote: »
    He never said that he doesn't gain any fat and just wants pure muscle. He just said he wanted to increase his muscle mass while staying lean in the process.

    LONG and SLOW process...that's all.

    I agree. For most people building muscle is a slow process (including me ofcourse).
  • S4Lyons
    S4Lyons Posts: 147 Member
    Depending on your body type and genetics will be the one way you can fall back on when it comes to gaining or losing weight, honestly just try out different cal surplus above maintenance, on average in someones first 2 years of bulking they can only gain 8 kg "on average" so technically if your gaining properly you should be going for 1-2lbs a month not very much but muscles are a pain to grow :(
  • S4Lyons
    S4Lyons Posts: 147 Member
    muscledaveSJC wrote: »
    That's like swimming upstream, bulk then cut....101 my friend

    The original bulk & cut process does definitely work, but if you start lean stay lean it may take about twice the time but at the end of the day wouldn't you like to be able to see your gains ? Not hidden under a layer of fat ?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    samlacey23 wrote: »
    muscledaveSJC wrote: »
    That's like swimming upstream, bulk then cut....101 my friend

    The original bulk & cut process does definitely work, but if you start lean stay lean it may take about twice the time but at the end of the day wouldn't you like to be able to see your gains ? Not hidden under a layer of fat ?

    Hmmm.....kinda a double-edged sword honestly.
    Cause for someone like me, doing a slow lean bulk.....can get frustrating as hell.
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