Best way to Bulk up MUSCLE and lose FAT

[Gurck]

Originally posted by: TheBDB

Originally posted by: BigJ

Originally posted by: TheBDB

You can't gain muscle while losing fat.

I can.

It's pretty much one or the other. Trying to do both will only hamper your results, while doing a bulking cycle followed by a cutting cycle is usually much more effective.

Sorta. I didn't gain as much muscle as I could have if that was my only goal, but I did gain muscle while losing fat. I think the key besides eating good was my workout plan. I did 3 sets of 12 on monday and friday, but only 1 set of 10 (high weight and slow movement) on wednesday. Combine that with cardio a couple hours after workouts to allow time for the muscle to grow and you are good to go.

You can make your muscles more efficient at the movements you train them to do, but to gain weight as fat or muscle you need to be at a calorie surplus. To lose it in either form, a calorie defecit. If doing both simultaneously were possible amateur & professional bodybuilders wouldn't utilize cutting and bulking cycles.

 

[cchen]

Originally posted by: badluck

Originally posted by: SportSC4
eat clean carbs. stay away from ice creams, fast food, etc.

be sure you are eating enough protein so that you don't starve your muscles. I would not start by going into a cutting cycle. you need muscle to utilize fat and a cutting cycle may reduce the amount of muscle you have. the less muscle you have, the more work you will need to do later to use up fat. do cardio for a good half hour before you lift weights. i would bulk up before you work on cutting.

as far as cardio, it's best to keep your bpm in a specific range (more effectively burns fat). i think that your target bpm should be between 65% to 85% of your max bpm (220-your age).

i totally disagree with this philosophy. not because it is weak in theory, but it is in reality. see, you forget that most people in his situation do not have the discipline to do this. many people who are overweight, mentally cannot afford to gain more calories. it just makes them look fatter, and feel fatter. once they have bulked up, you expect them to start a cutting cycle? even though they didn't have the discipline to cut when they were overweight in the first place? in my opinion, you should do a cutting cycle to take your weight down at least 30lbs...if not 50. then, once you understand the work that goes into a cutting cycle, can you honestly say you are ready to bulk. after you bulk, you cut (again).

yep... it all depends on the person and their discipline. fortunately for me bulking is much easier during the summer since i'm living at home and have a lot more free time. when i go back to school i do a maintenance phase, then cutting

 

[TheBDB]

Originally posted by: Gurck

Originally posted by: TheBDB

Originally posted by: BigJ

Originally posted by: TheBDB

You can't gain muscle while losing fat.

I can.

It's pretty much one or the other. Trying to do both will only hamper your results, while doing a bulking cycle followed by a cutting cycle is usually much more effective.

Sorta. I didn't gain as much muscle as I could have if that was my only goal, but I did gain muscle while losing fat. I think the key besides eating good was my workout plan. I did 3 sets of 12 on monday and friday, but only 1 set of 10 (high weight and slow movement) on wednesday. Combine that with cardio a couple hours after workouts to allow time for the muscle to grow and you are good to go.

You can make your muscles more efficient at the movements you train them to do, but to gain weight as fat or muscle you need to be at a calorie surplus. To lose it in either form, a calorie defecit. If doing both simultaneously were possible amateur & professional bodybuilders wouldn't utilize cutting and bulking cycles.

I must be a genetic freak. :Q

 

[Special K]

Rather than type out a lenghty post explaining my training and eating habits, I'll just refer you to the program here. Just click on the link at the top that says Max-OT. Sign up for the training program, read it, and follow it as closely as you can. It will give you results if you do it correctly. It outlines some of the concepts others have already mentioned here: emphasis on basic compound movements, high protein intake, only work each major muscle group once per week, etc. I've gained 20 lbs. of muscle in the past year following this program. BTW, in regards to the whole cutting/bulking discussion that people are having here, I have been able to add muscle without adding any additional fat, and without doing a whole lot of cardio. I used to be the typical "tall skinny guy", 6'1 160 lbs. about 3 years ago but am now 6'1 200 lbs, at the same bf%, so it is possible. I think guys with super fast metabolisms can do it if they eat a super clean diet and take in a sufficient number of calories. Could I gain faster if I were to eat even more? Maybe, but I like where I'm at now and don't want to put on any additional fat and have to do cutting cycles.

EDIT: also try posting here for more information and help. I was referred there by another AT member and there are some pretty knowledgeable people there too.

 

[vshah]

Originally posted by: purbeast0

Originally posted by: Schadenfroh
i went from 215lbs to 153 in less than 2 months on atkins, 6' tall btw, but i also started exersising and was on the strict version for the 2 months.

talk about unhealthy ...

if you are 6 feet tall and 153 you must be a toothpick.

6' 125 here, what does that make me?

 

[Red Dawn]

Originally posted by: vshah

Originally posted by: purbeast0

Originally posted by: Schadenfroh
i went from 215lbs to 153 in less than 2 months on atkins, 6' tall btw, but i also started exersising and was on the strict version for the 2 months.

talk about unhealthy ...

if you are 6 feet tall and 153 you must be a toothpick.

6' 125 here, what does that make me?

Indian

 

[Zanix]

Here is a site I like. It shys away from using "drugs" though, if that's what your willing to do.


I dropped ~20lbs working out and eating right, 5'8" 178 - 150s. I didn't use any supplements besides vitamins, but I wasn't all that HUGE, and I didn't loose all that much weight. BTW, I didn't use bulking/cutting cycles, and it took about a semister (4-5 months) to get there. I hear of guys using ephedrine and all that, can't say I'd recommend it, but then again I don't know much about it. May help ya reach the october goal, which I'll also tell you man, I don't think is a healthy enough amount of time.

 

[Gravity]

Originally posted by: TheBDB

You can't gain muscle while losing fat.

I can.

Me too!

 

[BullyCanadian]

Ok here are my stats, 6'0" - 250 lbs, 37% body fat
30 mins Cardio Daily (Monday to Saturday)
Weights (full body) Monday, Wednesday, Friday.
Diet High Protein
Low Fat
Low Carb (well intake is at 35g I need the veggies)

Been doing since Monday. I want to keep it up! Also takin

 

[hans007]

about a year ago , i decided i wanted to gain some muscle. i stopped eating fried crap, started going to the gym 2-4 times a week, lift weights, run, watch everything you eat. do not eat meals you do not need to. dont eat dessert ever. dont eat chips, hamburgers, pizza , crap etc.

a year ago was 5'11 165 pounds, i'm 190 now havent ever taken any supplements, and i seriously feel twice as strong. so yeah... it can be done, just be diligent. be extremely bored and have nothing else to do, and just stay on it.

 

[homestarmy]

Atkins - I was 245, went down to about 192-3 with no real exersize. Now lifting weights, gained a couple more pounds.

 

[homestarmy]

Originally posted by: Schadenfroh

Originally posted by: purbeast0

Originally posted by: Schadenfroh
i went from 215lbs to 153 in less than 2 months on atkins, 6' tall btw, but i also started exersising and was on the strict version for the 2 months.

talk about unhealthy ...

if you are 6 feet tall and 153 you must be a toothpick.

not anymore, im up to 165 now, im talking when i first did it

It's best to lose a bit extra, many people tend to gain back around 15 at least after they quit. I, personally lost an extra 10, but that's dedication.

 

[Amused]

Originally posted by: BullyCanadian
Ok here are my stats, 6'0" - 250 lbs, 37% body fat
30 mins Cardio Daily (Monday to Saturday)
Weights (full body) Monday, Wednesday, Friday.
Diet High Protein
Low Fat
Low Carb (well intake is at 35g I need the veggies)

Been doing since Monday. I want to keep it up! Also takin

Your best bet is to lift weights to focus on keeping the muscle you have and building a little more.

Split your weight training up into 3-4 days spliting your body up into days so that you work each muscle group once a week.

Keep your diet moderate. Do not starve yourself or you'll destroy your metabolism. Spread your meals out into 5-6 a day. This keeps your metabolism high, and keeps hunger down. This way you can slightly limit calories without destroying your metabolism.

But the most important part is cardio training. This is where you'll lose the bulk of your fat.

If you can run, I'd strongly suggest this "Couch to 5K" program:

http://www.coolrunning.com/engine/2/2_3/181.shtml

It works like a charm. I'd do it 4 days a week, though. And 30 minutes at the start instead of 20.

What ever you do, do yourself a favor and make your change focus on fitness, rather than diet. Diets fail eventually. But life changes focused on fitness fail less often.

 

[Jadow]

While, I haven't gained too much muscle, I've gained a little bit since I've been on Atkins AND I went from 265lbs down to 186. I'm 6'3 BTW.

Atkins flat out works, and its not all steak and eggs, I eat tons of veggies, chicken breasts, etc...

Atkins has gotten a lot easier lately too, many of the new foods (like Carb Countdown brand drinks and yogurt) made it a lot easier on me...

 

[classy]

Originally posted by: BullyCanadian
OK here it is, I weigh 250lbs. I want to gain a LOT more muslce and cut off my fat. I would like to have this done by Oct. So, okay, lift larger weights at the gym starting tomorrow morning, but what about my diet? What should i eat? Should I do atkins? Whats the best way? I WILL STICK to anything. But I will start now (2 weeks b4 i go off to school and then continue at school in my dorm) So whats the best way? Someone with experience please. I really need this, I really need to cut down my body fat.

BTW - I know this may not be the best place to ask (but someone here must be fit and have some knowledge in being fit )

And my goal (obviously year goal not goal by OCT) is to have 5% body fat and weigh about 230 in muscle.)

I doubt very seriously you'll reach that without a little supplementation . To lower your bodyfat you'll have to a high protein with moderate fat and low carbs. Good luck. Do a lot of research.

 

[TheVrolok]

5% body fat is pretty ridiculous, that's close to unhealthy and I don't know how realistic it really is. Like everyone says tho, you don't lose weight and gain muscle .. just kick the fat with some cardio and hit the gym. It's just a lotta hard work ahead.

 

[Rudee]

I can pretty much guarantee you'l get into shape quickly by doing 3 major things:

1 - Engage in a progressive strength training program 3-4 times a week
2 - Eliminate processed foods entirely from your diet. Eat only foods in their natural form. Emphasis on protein and fiberous carbs.
3 - Drink 64 fluid ounces of water daily.


I follow this every year in the late spring when I want to get ripped for the beach. During winter months, I let myself get as heavy as 235-240lbs. I then clean-up my diet and follow a very clean eating plan as listed above. In about 8 weeks time, I lean in at about 215, in single digit bodyfat levels. No cardio needed.

 

[gotsmack]

one of the links says that if you work out for 2X 15 minute sessions with 6 hours of each other it burns more calories than working out for 1X 30 minute session.

can someone explain this to me? I don't want to, but if it helps I might break down my time on the ellipitcal machine from 1 hour to 2X 1/2 hour segments.

 

[TheVrolok]

Originally posted by: Rudee
I can pretty much guarantee you'l get into shape quickly by doing 3 major things:

1 - Engage in a progressive strength training program 3-4 times a week
2 - Eliminate processed foods entirely from your diet. Eat only foods in their natural form. Emphasis on protein and fiberous carbs.
3 - Drink 64 fluid ounces of water daily.


I follow this every year in the late spring when I want to get ripped for the beach. During winter months, I let myself get as heavy as 235-240lbs. I then clean-up my diet and follow a very clean eating plan as listed above. In about 8 weeks time, I lean in at about 215, in single digit bodyfat levels. No cardio needed.

I'll bet you've got a pretty nice metabolism to back you up then.

 

[RagingBITCH]

Originally posted by: gotsmack
one of the links says that if you work out for 2X 15 minute sessions with 6 hours of each other it burns more calories than working out for 1X 30 minute session.

can someone explain this to me? I don't want to, but if it helps I might break down my time on the ellipitcal machine from 1 hour to 2X 1/2 hour segments.

Your body burns a lot more calories when you're active than when you're not. Imagine a graph of working out for 1 30 minute session. You peak in the height of your session. When you stop, the graph beings to slowly go down before leveling out X hours after the peak. If you did that twice within 6 hours, you'll have 2 peaks. The lowest level between those two peaks will not reach the lowest level on the first graph, thereby meaning you've burned more calories.

 

[TechnoKid]

I'm 5'-10" 146lbs and about 10% body fat. I want to gain muscle but am unsure about whether I am actually just toning right now or bulking up? Is there a clear cut difference in the type of workout you should do to either tone or bulk up? Like the amount of wieht and reps? I run about 6-10 miles a week at the least.

I need to adjust my diet a little ( I notice myself being a little more hungry than usual).

TIA atot.

 

[Rudee]

Originally posted by: TheVrolok

Originally posted by: Rudee
I can pretty much guarantee you'l get into shape quickly by doing 3 major things:

1 - Engage in a progressive strength training program 3-4 times a week
2 - Eliminate processed foods entirely from your diet. Eat only foods in their natural form. Emphasis on protein and fiberous carbs.
3 - Drink 64 fluid ounces of water daily.


I follow this every year in the late spring when I want to get ripped for the beach. During winter months, I let myself get as heavy as 235-240lbs. I then clean-up my diet and follow a very clean eating plan as listed above. In about 8 weeks time, I lean in at about 215, in single digit bodyfat levels. No cardio needed.

I'll bet you've got a pretty nice metabolism to back you up then.

Yes, because I have a lot of muscle. Muscle is one of the best fat-burners you have. The more you have, the faster your metabolism. I've also been pumping iron for nearly 18 years, so I'm very much in tune with what my body can do, and what I can do for it. Never sacrifice muscle for fat.

 

[Koing]

Most people have 'ridculous' amounts of bf% that they can 'obtain'. No one walks about 5% that is 200lbs+ naturally.

notice 'walk about' not 'peak' for. No one walks about 5%. A real 5% is boarderline on unhealthy and you certainly won't be performing any athletic event properly with such a low bf%

When people say they are 10% bf it is probably unlikely unless they are RIPPED. Most bf% are just plain out of whack. And they wonder why they are do not have a 6 pack at 10%. Wel it is because your not at 10%...

I'd say CUT first as you will be more happy with the results. Cut 30-50lbs as someone suggested here. Go swimming or cycling if you can't run long distance cardio or do sprint intervals. Then once you drop some weight increase your weight training.

Be CONSISTENT. A year is really too little to have a huge amount of muscle mass and weigh 230lbs and be at 5% bf and work and make a living. If you go on the steriods and such and a bunch of other stuff and quite your job I can see you doing it. But without that I don't see anyone dropping to 5% bf and be a h uge mass of muscle at 230lbs...

Eat clean. You don't need to go on any funky diets. Just eat clean the bad food are OBVIOUS. Cut the crap out and you will do well. Run (long distance, sprint intervals, cycle, swim, etc) and do some weights.

Moving weights slow is the most BS exercise ever. Lift weighs in the 8-12rep range go as heavy as you can for 3 or 4 sets. Drink water.

All in all it is pretty simple imo. You just have to do it.

Koing

 

[TechnoKid]

Originally posted by: Koing
Most people have 'ridculous' amounts of bf% that they can 'obtain'. No one walks about 5% that is 200lbs+ naturally.

notice 'walk about' not 'peak' for. No one walks about 5%. A real 5% is boarderline on unhealthy and you certainly won't be performing any athletic event properly with such a low bf%

When people say they are 10% bf it is probably unlikely unless they are RIPPED. Most bf% are just plain out of whack. And they wonder why they are do not have a 6 pack at 10%. Wel it is because your not at 10%...


Koing

I used one of these type of digital scales to measure my body fat. Body fat scale last time I used one was about a month ago and it measureed 11%, 10% and 10% within the same hour. Accuracy is said to be withing +/-5% of dual energy xray and hydrostatic measuring. I am not ripped, and I have 8 pack definition, not 6 pack, but need to make it more toned.

 

[RagingBITCH]

Originally posted by: TechnoKid

Originally posted by: Koing
Most people have 'ridculous' amounts of bf% that they can 'obtain'. No one walks about 5% that is 200lbs+ naturally.

notice 'walk about' not 'peak' for. No one walks about 5%. A real 5% is boarderline on unhealthy and you certainly won't be performing any athletic event properly with such a low bf%

When people say they are 10% bf it is probably unlikely unless they are RIPPED. Most bf% are just plain out of whack. And they wonder why they are do not have a 6 pack at 10%. Wel it is because your not at 10%...


Koing

I used one of these type of digital scales to measure my body fat. Body fat scale last time I used one was about a month ago and it measureed 11%, 10% and 10% within the same hour. Accuracy is said to be withing +/-5% of dual energy xray and hydrostatic measuring. I am not ripped, and I have 8 pack definition, not 6 pack, but need to make it more toned.

Um, 6 pack vs 8 pack is genetics and has nothing to do with bodyfat. Weight scales are highly variable as well, and you do have to take into account at what time of the day you measure yourself on.