Quote:
Originally Posted by wdsguy
I got a question for Choopa Phil and others who have been working out longer than me.
I'm 6'1 and normal weight is around 145. Been working out about 9 months and have only gained around 5 lbs but have gotten really toned. Goal is to stay around 165-170. My diet is similar to what Phil has posted. Even though I haven't really bulked up much my strength has gone up considerably.
A few questions
1. Is lean bulking even possible or should I just bulk and cut, everyone seems to have a different opinion about this.
2. I believe I have my routine dialed in and I get enough sleep. My explanation for the slow gain is weight is that I'm still not intaking enough protein/calories. How do I do so without blowing up in the stomach area? should I cut back on carbs significantly especially on non workout days?
3. I am noticing noticeable fat gains around the stomach area. What can I do about this.Should I do more HIIT and fasted cardio? Can I even do this while trying to bulk to try to get rid of my existing fat?
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I've been lean bulking since June 2013. You can do it, but you have to be willing to wait for results...and I think the longer a result takes, the easier it will stick. And it has stuck for me. Don't be the guy who says he wants to lose 10 pounds in 2 months. Be tthe guy who wants to gain 10 pounds of muscle in a year (or two). Ten is actually quite a bit of muscle, and don't believe any of these Hollywood programs that say an actor put on 40 pounds of muscle in 4 months. I don't even think that's physiologically possible.
I'm within 3 pounds of the weight I started at when I was out of shape -- but now I have a few pounds of muscle, my waist is trim and my lifts have all gone up about 30%.
It's all about staying close to (or just under) your daily maintenance calories, and eating more around lift days. That means not lifting every day. I go to the gym twice a week -- three times rarely. But when I'm there, I go for the big three heavy lifts in the 5 to 10 rep range. Actually 10 reps would be really high for me.
I also think intermittent fasting has helped. I've been doing it for 2 years and lifting heavy in a fasted state. I can honestly say that in the rare times I've eaten carbs before a workout recently, it made me more sluggish. I don't even know how it's possible, but I kill it in the gym on 18 hours with no food.
and carbs are the enemy if you want to get trim. I've been into keto diet for 2 months, and it's helping to get that last bit of stubborn fat from my midsection and my bodyfat % is getting lower. If you trim back on carbs be sure to add more good fats like olive oil (I drink a couple tablespoons per day), macadamia nut oil and avacados. Fat is your friend when it comes to losing stored body fat. But be careful of calories with all the extra fats. Calories in calories out is something to be aware of, although I pay more attention to the breakdown of my macros. Lower carbs and more fats.