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2002/11/03, 03:42 PM
Ive been trying to bulk up for the past couple months, i weighed, like 167lbs, Im up to around 180 now, Id like my weight to be around 180-185. (im 6'1"). I want to continue to bulk up while i trim down, What is the best way to do this? Do cardio for 30 minutes 5 times a week? after workouts? Id like to not spend more than an hour at the gym a day. Any help? any eating tips? supplement help?
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2002/11/03, 04:52 PM
Ahhh....the quandry, gain bulk and lose fat at the same time! I don't know if you realize this, you are really asking to do 2 thngs at the same time.Gaining mass means lifting heavy and eating. To grow muscle, you have to supply your body with an overabundance of nutrients. By the word overabundance, it stands to reason that it will be very hard to "lose" at the same time. It is ineveitable I believe to gain some fat while gaining muscle, though all is not lost, as we can limit the fat somewhat by keeping down our saturated fat content in foods. I personally advocate a 50/30/20, or even 60-70% protein. Sure, probably at least 1/2 or better of the protein will be utilized for energy rather than muscle building, you will at least have the protein there. I don't think protein spillover will relate to too much fatty tissue accumalation, rather it is more excreted(dispelled) by the body. We all know what an abundance of carbohydrates will do. When your glycogen stores are full, carbohydrates can be stored as fatty tissue. Usually, then, in my opinion, for the least amount of fat accumulation, go with the preceeding diet ratios. this is probably as close as it comes to gaining muscle and losing fat at the same time. Supplements can consist of protein, protein, creatine, and glutamine. Aminos at each meal will not hurt. I am sure ther will be some disagreement with this, but if common sense is used, it seems this type of diet is the way to go for what you are trying to do.
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2002/11/04, 09:27 AM
Thanks so much for asking this question Zack. I am in the same boat. Just lost quite a bit of fat. (Female going from size 18 to size 10.) I still have a bit more fat to lose and would like to see my waste go down one more inch. But I understand the benefit of gaining muscle to rev up the old metabolism.
I really don't know which way to go from here. I read someplace you can't do both at the same time (like bb1fit said above). Should I wait til I lose all the fat I need to and then go for the muscle,,,,or should I start focusing on the muscle now.
Any comments would be helpful.
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2002/11/04, 10:00 AM
I think it depends on how much fat you have to lose. If it is a rather large amount, then I would opt for fat loss concentration first and foremost, of course with resistance training added to try to gain some muscle, or at the very least to preserve the muscle mass you do have. Increase your protein and decrease your carbs. Cut out all or most strachy carbs, sugars, and empty calories. The last thing you want to do is increase your fat to muscle ratio, you want the other way around. If it is not a large amount of fat to lose, start hitting the resistance training hard for muscle mass gain. This will require an increase of nutrients, but you will diet to get lean at some time. More muscle mass will help you to burn more fat in the long run. ALL workouts should ALWAYS be geared toward muscle building in some way. Muscle is what runs your metabolism. The more muscle mass you have, the more fat you burn on a daily basis. This is probably the most asked question in bodybuilding/weightlifting, or just trying to get in shape, and there are many different opinions. There is no easy anwwer as to each individual is different, but I think these rules apply to most. Best of luck....
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2002/11/04, 12:51 PM
One note here, I may not have made clear. In my first post to this question, it was geared toward men wanting to add "bulk" and lose fat. The second reply could apply to either, depending on circumstances.
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2002/11/04, 01:07 PM
Thanks bb1fit. I have about 5lbs to lose before reaching my goal weight. I think that 5lbs would take care of the fat I'm talking about.
One final question. You stated above "This will require an increase of nutrients, but you will diet to get lean at some time."
I'm assuming by this you mean I will need to take in more food and thus more calories. Then you say that I will "diet to get lean at some time". Could you expand on that just a bit??
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2002/11/04, 07:05 PM
Well, that is in reference to the gaining of muscle. The increase in nutrients is for that reason. Then pretty much standard fare is you diet to lose the excess fat and keep the muscle you have gained. Most everyone who gains some fat along with their lean tissue gains will want to at some point stop gaining and drop the fat to show more definition. As I say, most everyone. Some like the "bulk" look and keep it. If I am presuming correctly, you won't want that. Most women don't. So you diet and increase your cardio output for fat burning. A good sound program may be something like 4 weeks of trying to gain muscle, then a week or two on a "leaning" diet, then go back to trying to gain muscle again. YOu will have to monitor yourself with this. It will keep things from getting too out of hand with the gaining, will keep your bodyfat in check. Use the mirror, how your clothes feel, not the scale! Good luck. Hope this is of some help.
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2002/11/05, 01:28 PM
That is a GREAT help. Thanks again. That cleared up quite a bit for me. :-)
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2002/11/05, 07:41 PM
I think if you follow the diet guidelines that I mentioned in my first post, it is possible to gain muscle and lose fat simultaneously. It will not be fast, but you will put on quality lean tissue. Just check your self about every 4 weeks or so. That is what I was alotting to with the "protein being there anyway",and the body likely to dispell unusable protein rather than store it as fatty tissuem, as it would with excess carbohydrates. I think you can achieve some good results with this type of diet.
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2002/11/07, 03:40 PM
The leaner you are, the more lean mass you gain when overfeeding. The higher body fat you have, the more fat you lose when cutting. Therefore in most situations, it is recommended that you cut first, then bulk. Usually you want to be below 12-14% BF before beginning a bulk cycle.
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2004/06/30, 03:16 PM
If you bulk up will you lose the fat? I have a little 'padding' of fat, especially on my upper arms that keeps any definition from showing that is there. No matter how much cardio I do and adjustment of my diet I just can't seem to get rid of that stubborn layer of fat.
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2006/03/03, 09:32 AM
bb1fit is truly on the money and can be considered gospel in his training and dieting routine. by incorporating his diet advice and sticking to it, i lost 33 pounds and maintained nearly 95% of my muscle mass, I went from 36% body fat to 16% so far. bb1fit i owe you a protien shaKE THANK YOU
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2006/03/03, 02:13 PM
Wow, what a ringing endorsement. Thank you so much, and congratulations to you. It truly does work, if one sticks with things it will work, the ones it does not work for are the ones who say they did it and actually in their hearts know they didn't.
This method is proven over and over, and is now coming out in mainstream "studies" I am reading as one of the optimal ways to lose fat. Should have written a book years ago! :)
Again, congratulations to you! Wonderful job.
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Quoting from GETTINBIGGA:
bb1fit is truly on the money and can be considered gospel in his training and dieting routine. by incorporating his diet advice and sticking to it, i lost 33 pounds and maintained nearly 95% of my muscle mass, I went from 36% body fat to 16% so far. bb1fit i owe you a protien shaKE THANK YOU
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Strength and Honor!
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2006/03/03, 03:02 PM
i've been using about a 60/20/20 ratio, and i am gaining muscle while loosing fat im not going to say its all that much of each but it does seem to be working . Im not gaining mad inchs or loosing mad pounds but it is coming and going slowly im getting stronger still and more define. I weight lift 5 days a week and only do cardio 2 times a week im sure if i did more cardio maybe another day or 2 i could loose more fat but im scared of loosing muscle.What do you guys think if i did cardio 3 or 4 times a week?
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2006/03/03, 09:05 PM
Depends how long you been at it....at 1st you will drop weight and gain muscle....but more advanced and longer you do it, more you have to work for it.
IF your getting more cut....then maybe your just losing fat....not gaining muscle? By seingt he muscle you may think your getting bigger
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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