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2003/06/03, 01:41 PM
Hi all,
My goal is to add about 10-15 lbs lean muscle mass quickly. I would like to know whether it's quicker to add mass (massbuilding diet) until I reach the desired weight (160lbs presently -> 175ish lbs goal), and once there alter my diet and exercise routine for 'cutting up' and reduce the bodyfat....OR...
...use a diet + weight/cardio routine that both builds muscle and burns fat and follow that plan until I reach my desired goal.
I would like to gain mass quickly, but do not want the extra bodyfat (who does?).
I've heard some people claim that Building -> Cutting, is the best way to go, while others claim and steady and consistent diet/routine will do the same thing.
Is there a tremendous change in dieting in the Building/Cutting method??
Thanks for you input! I'm the most motivated I've ever been on fitness and I must give much credit to ft for it!
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want me to show you where the beach is?
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2003/06/03, 04:00 PM
First of all in my opinion if your going for mass, it is counterproductive to do cardio. Secondly, it is impossible to gain mass unless you are consume more calories than your body currently needs. With these two things taken in consideration the question still remains, which is the better way. This would depend on many factors including current level of finess body fat goals & current %, & also training goals(is the mass for cosmetic or functional purposes?) However for now I will list some tips for gaining muscle while maintaining bodyfat. Don't overeat- although an exess of calories is required for tissue production it will also increase BF levels, you should only consume about 500 more calories than your body requires for maintanence per day. consume about 1gram of protien per pound of bodyweight per day- this will ensure that adequate amino acids are availible for tissue repair & growth. supplement with creatine monohydrate- taking 5-7 gms per day (without loading phase) has been shown to effectively stimulate lean mass gains. Most inportantly make sure you divide your calories between at least 5-6 meals per day- this will ensure that you have adequate amounts of nutrients availible and also helps to optimize hormone levels. As far as training goes the best way to stimulate growth is to use sets of ten reps with less than one minute inbetween sets and also to make training sessions less than an hour in length. Remember that you probably gain a lb or two of fat while trying to bulk up but with 5-10 lbs of new muscle it will only take a week or two to get rid of afterwards. hope this helps.
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Patrick L.
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2003/06/03, 04:22 PM
Yes that definitely does help! According to the Nutritional Plan FT create based on the information I gave, I am to eat a maximum of 3950 Cal. 237g Protein, 550g Carbs, 110g Fats. I think to make things easier I will simply follow those guidelines as best as I can. I am currently supplementing Creatine Monohydrate as well as 2 servings of GNC Elite Mega Mass (600 Cal. 89g Carb, 51g Pro.) per day. Eggs, tuna, chicken, are also eaten daily, with some variation of course. Already I've gained a few lbs in the past 8 days or so. and can I ever feel it!! I've always been very quick on my feet and have quite the endurance and I've already noticed the added few lbs have slowed me down. conditioning will fix that later, but first more weight!!!
thanks for the input.
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