Gain weight and maintain flat stomach
sassyfitness
Posts: 1
Hi All,
Ive been gaining weight successful and have found the perfect way to without feeling sick. I used to weigh 6.6stone and now weigh 7.8. I want to get 8.5 stones and I'll be happy but when I start to eat more etc. my stomach is no longer flat but fat!
How do I keep a flat stomach whilst gaining weight?
Ive been gaining weight successful and have found the perfect way to without feeling sick. I used to weigh 6.6stone and now weigh 7.8. I want to get 8.5 stones and I'll be happy but when I start to eat more etc. my stomach is no longer flat but fat!
How do I keep a flat stomach whilst gaining weight?
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Replies
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It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path0
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the short answer is that you cannot. Your body is not efficient enough to covert 100% of extra calories into muscle, so some of that is going to go to fat, and the typical ratio is 1:1; so a ten pound gain will mean five pounds of muscle and five pounds of fat…
are you strength training? If not, you should be.
when you get to your goal weight you can do a cuts and then strip off any excess fat...0 -
It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
umm I think you mean one gram of protein per pound of lean body mass…??
based on your formula I would be consuming 270 grams of protein a day….0 -
If anyone finds out how to actually do this, please go on Shark Tank and make yourself rich
Its extremely difficult even though some websites claim it can be done. Maybe it can but it will take a loooooong time. Im in this boat right now. After losing a crapload of weight Im strength training to add back some lost muscle. Of course, I do NOT want to gain any more belly fat since I have loose skin there and probably some leftover fat hanging around too. Its freegin hard! Its like - If I have a calorie surplus my body LOVES to store fat in my lower stomach region. But, Its hard to add bulk if I keep the calories at maint. levels.
Bleh... the human body sucks.
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Bleh... the human body sucks.
I'm constantly torn on this. 1.) I'm a woman- and it's heart breaking to sit on the bench between sets and watch guys pump out rep after rep of weight I can barely squat- or more on THE BENCH.
It's literally heart breaking.
But- flip side- I can do some damn cool *kitten* with my body- and I"m constantly impressed what it allows me to push to and do- and I'm not kind to my body- I am exceedingly hard on it- so- again- torn.
Sucks.
But kind of awesome.0 -
It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
Huh? 1.5g of protein/lbs? Why?
As @ndj1979 stated, you cannot partition your weight to only build muscle and not store fat. Depending on your body and genetics, the part of your body that is the hardest to lose weight will also generally be the first place you start to see weight gain.0 -
It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
Is this true? I've heard number closer to a half pound of LBM a week, or if you gain a pound from week to week then half of it would be fat.
That would put you at more than 5lb. a year right?0 -
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It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
Why
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Oh my, another "how much muscle per year" and "how much protein" thread...0
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Try keto?0
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It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
umm I think you mean one gram of protein per pound of lean body mass…??
based on your formula I would be consuming 270 grams of protein a day….
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Absolutely....but lots of people have no idea what that is unless you have access to someone who can measure your bf levels...so if you go for that rule you'll be getting a good amount of protein which is key for muscle growth. All these are just guide lines there is no hard and fast rule for everyone..it's about trial and error and what's best for your own body.....0
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LolBroScience wrote: »It's a catch 22. Realistically you can only put on about 2kg (5lb) of lean muscle a year. It's a very hard and long process. Get your protein intake up to 1.5g per lb of bodyweight and slowly add carbs and calories into your diet .......slowly. With regard to training start lifting some heavy weght's and incorporate high intensity intervals. That combo should set you on the right path
Why
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Why what lol0
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Absolutely....but lots of people have no idea what that is unless you have access to someone who can measure your bf levels...so if you go for that rule you'll be getting a good amount of protein which is key for muscle growth. All these are just guide lines there is no hard and fast rule for everyone..it's about trial and error and what's best for your own body.....
i fail to see the connection between body fat level and protein intake….0 -
I was under the impression the body could grow 2 - 2.5 lbs a month in lean muscle, I don't know where this 5lbs a year came from? That would be utterly ridiculous.
Protein is supposed to be 1g / lb of LEAN MASS. To most people, multiplying 0.8 by your total body weight will be close enough.
1.5g/lb is asking for new plumbing.0 -
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I wonder if OP is not bulking but recovering from an eating disorder?
If this is the case, OP, you need to think about your health first, and your flat stomach second. Get healthy first, then worry about vanity.0 -
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You are completely over valuing protein especially for a bulk. Carbs are very important for a bulk and will be even higher than protein.Absolutely....but lots of people have no idea what that is unless you have access to someone who can measure your bf levels...so if you go for that rule you'll be getting a good amount of protein which is key for muscle growth. All these are just guide lines there is no hard and fast rule for everyone..it's about trial and error and what's best for your own body.....
There is no reason for you to have protein at 1.5 ever not even elite athletes which we know would benefit from higher protein need to go that high. And on a bulk protein is less important than on a cut.
And saying we can only put on 5 lbs per year is ridiculous. So basically less than .5 lbs per month. Have fun with that one. So I guess you are running like a 60 calorie per week surplus? Lol. That's pretty funny.
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It all plays a roll, carbs protein and fats..... How many people have you heard say they cant put on muscle, its because once you get past the newbie gain period it becomes so much harder..you can even try it yourself....if you manage more that 2 kgs a year of lean muscle mass let me know.... The classic 500-1000 cals to your diet to bulk will end up with a lot of fat gain which is fine if your not too concerned about that. But it's not all muscle.....do a little research0
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http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-muscle-can-i-put-on-naturally.html
This is just one article I've found.....there are tons more out there supporting it.....0 -
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