Kindly reply.
Options
saurabh26
Posts: 41 Member
Hey guys, I am skinny atm and need to gain around 10 kgs. I want to gain weight in such a way that I get abs too while gaining. Is that possible or do I have to gain first and then focus on my abs?
Please let me know. Thanks in advance.
Please let me know. Thanks in advance.
1
Replies
-
This might do better in the gaining weight/bodybuilding section. You can report the post and ask the mods to move it for you.1
-
It's possible if you eat well and exercise. Your best bet is to take part in strength training to build overall muscle, which will also build your ab muscles. An example of what you can do is a full body scheme 3 times a week with either bodyweight exercises (push-ups, pull up, squats/single leg squats, leg raises, indoor/rock climbing, HIIT/sprints, gymnastics, that type of work) or with compound lifts (deadlifts, squats, bench press, row and pull up, crossfit like workouts or kettlebell exercises) in a gym with a trainer. In addition, find out how much you need to eat to maintain your weight and add 500 kcal to this. If you're still not gaining weight, add another 200-500 kcal until you do. Aim to gain up to 1 kg per month.
In short: just try, it's possible if you eat clean and exercise, for many people strength training combined with eating more works well.1 -
Yeah that's probably doable. Just eat in a slight caloric surplus (~250 cals) and follow a lifting program with progressive overload.1
-
Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.3
-
You are likely going to need to gain and then cut to see abs. Follow a progressive lifting routine while you are gaining weight to ensure that you are adding muscle. All the ab exercises in the world won't help if you don't have other muscle to support their growth.1
-
We would all love to have our cake and eat it too, but you can't gain abs while adding weight; because your body will natural increase body fat as well. You get abs after you develop the muscle and cut off the fat you gained. There is a reason you need to cut after a bulk. But if you want to minimize fat gain, do a lean bulk (so 250-500 calories over maintenance).You are likely going to need to gain and then cut to see abs. Follow a progressive lifting routine while you are gaining weight to ensure that you are adding muscle. All the ab exercises in the world won't help if you don't have other muscle to support their growth.
This.3 -
StongerBiggerFaster wrote: »Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.
I weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?0 -
weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?0
-
You are at a healthy weight now for your height so it may not be necessary, but it probably won't hurt to gain another 3 kg either. Perhaps, is it possible to go for a run twice a week for 15 minutes and take 15 min to do a few bodyweight exercises every other day? If you do a circuit of: bodyweight squats, single leg if you're strong, pushups/diamond pushups, leg raises and pull ups, you're pretty much set. E.g. 15 pushups -> 15 squats -> 5 pull ups -> 10 leg raises, repeat 5 times or however many to fill 15 minutes.0
-
If your doing body weight and some resistance training you,ll gain some of the weight AND build the abs at the same time! As has been previously said you wont need to increase your calorie intake too much. Good Luck!0
-
StongerBiggerFaster wrote: »Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.
I weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?
if you can't hit the gym for a month then I would suggest not eating in a surplus as all your gains will be fat4 -
You are at a healthy weight now for your height so it may not be necessary, but it probably won't hurt to gain another 3 kg either. Perhaps, is it possible to go for a run twice a week for 15 minutes and take 15 min to do a few bodyweight exercises every other day? If you do a circuit of: bodyweight squats, single leg if you're strong, pushups/diamond pushups, leg raises and pull ups, you're pretty much set. E.g. 15 pushups -> 15 squats -> 5 pull ups -> 10 leg raises, repeat 5 times or however many to fill 15 minutes.
Thanks a lot bro0 -
Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.3 -
coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?0 -
Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much0
-
landshark28 wrote: »Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much
Bad foods do not cause excess bodyfat but rather it has to do with the size of the surplus.. as well as inadequate training stimulus.
500 over maintenance is fine if OP is male, if OP is female I wouldn't go above 250.1 -
Abs at 7% body fat.1
-
JeromeBarry1 wrote: »Abs at 7% body fat.
Sub 10 for most males will get good enough for abs.2 -
landshark28 wrote: »Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much
As @sardelsa stated, the types of food you eat only impacts nutrition, not fat storage. Also, there is no reason to work abs daily. Too much of something can cause recovery issues and limit what is important (compound lifts). And the bold is completely false.
2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.6K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 397 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 934 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions