YAWOT: Need some advice on how to gain bulk?

[zmatrix]

Hi guys - sorry it's kinda long but please bear with me.

I am 5'10" weigh about 145lbs at the moment. I started working out 3 months ago off an on, and I go to the gym about 3 times a week.

I used to be at 160lb but after discovering that I have high cholesterol I lost a lot of weight afterwards down to 140lbs, cutting down on meats(especially red) and fatty foods.

My goal is to get to back up closer to 165lbs, but with as much lean weight as possible. I do about only 10 mins of cardio when I do go work out. At 145lbs, I believe I am for the most part lean, I am somewhat cut and have a 6 pack showing but could stand for a lot more definition.

My problem is that I know I also need to eat more but when I do eat, I feell my gut building and my 6 pack starts to disappear. I want to bulk up but not lose definition and need advice on how to do this properly.

Someone suggested that I take some MRPs in between my meals - they are low fat and packed with protein so when I lift, it would help as well. Anyone recommend some MRPs or if that is even the way to go about it?

I also know I need to do cardio since that is the one way to help lower my cholesterol and burn fat. But I keep hearing people say don't do cardio since that eats into muscle growth.

I just want to get on the right track - I work out my pects, tris and abs workout day one, bis, traps, lats, abs workout day two, and one the 3rd, legs, shoulders, delts.

Also, is it true that when you lift, you need to vary the position of the arms spacing? Closer for inner chest development, and wider for outer?

I would appreciate some advice from some workout gurus here on AT. Thanks in advance!!

 

[iwearnosox]

Costco?

(I be here all the night, thank you, thank you...)

 

[Koing]

Also, is it true that when you lift, you need to vary the position of the arms spacing? Closer for inner chest development, and wider for outer?

If your refering to *Bench Pressing* the closer your hands are the more it works your triceps and less pecs. The wider it is the more pecs and less triceps its working. You only vary to what your *aim* is.

You can't bulk and not gain extra fat unless you have a *very* specific calory intake that you can measure very accuratelyl. Which for most of us we can't. So you find that you have extra calories with you that get stored as fat.

When you bulk you get extra fat. You can't bulk out and stay minimal fat. Not many people can. This is why people *bulk* to the right size that they like then they *cut*.

When they cut they eat much less and hit a lot of cardio and do lifting to keep as much muscle mass as they can.

Eat a lot of food. Eat a lot of everything to bulk.

Working out 3x a week is alright.

But what your doing wrong is this. Your only hitting your legs once a week. This give less gains. Remember your legs and glutes are the BIGGEST muscle groups in your body. Glutes being the biggest muscle. So if you spend a lot of time working out your arms you are not going to see as much gains.

I would squat or deadlift every session. Hit squats for 6 reps x 5sets at a good weight you can do. Deadlift on the same reps and sets. Alternate squats and deadlifts for each day.

I think your just a bit scared of eating a lot and having the extra fat over your abbs. Remember if you don't eat alot you won't get big. So do that now and cut later when you are happy with your size. Do less cardio when you are bulking but to me you can stick with what your doing. It only becomes too much when your doing a lot. Like 1hr of running a day every day.

No junk food or as little as you can possible manage. No beer. No sodas so only drink water.

Tuna is your BEST friend.

 

[zmatrix]

Originally posted by: Koing

Also, is it true that when you lift, you need to vary the position of the arms spacing? Closer for inner chest development, and wider for outer?

If your refering to *Bench Pressing* the closer your hands are the more it works your triceps and less pecs. The wider it is the more pecs and less triceps its working. You only vary to what your *aim* is.

You can't bulk and not gain extra fat unless you have a *very* specific calory intake that you can measure very accuratelyl. Which for most of us we can't. So you find that you have extra calories with you that get stored as fat.

When you bulk you get extra fat. You can't bulk out and stay minimal fat. Not many people can. This is why people *bulk* to the right size that they like then they *cut*.

When they cut they eat much less and hit a lot of cardio and do lifting to keep as much muscle mass as they can.

Eat a lot of food. Eat a lot of everything to bulk.

Working out 3x a week is alright.

But what your doing wrong is this. Your only hitting your legs once a week. This give less gains. Remember your legs and glutes are the BIGGEST muscle groups in your body. Glutes being the biggest muscle. So if you spend a lot of time working out your arms you are not going to see as much gains.

I would squat or deadlift every session. Hit squats for 6 reps x 5sets at a good weight you can do. Deadlift on the same reps and sets. Alternate squats and deadlifts for each day.

I think your just a bit scared of eating a lot and having the extra fat over your abbs. Remember if you don't eat alot you won't get big. So do that now and cut later when you are happy with your size. Do less cardio when you are bulking but to me you can stick with what your doing. It only becomes too much when your doing a lot. Like 1hr of running a day every day.

No junk food or as little as you can possible manage. No beer. No sodas so only drink water.

Tuna is your BEST friend.

Thanks Koing for the great info.

So is it ok to supplement my eating habits with the MRPs? Any recommendations?

 

[Vonkhan]

creatine and the gym ...

make sure u drink nuf water and eat carbs in advance & proteins after u've worked out

 

[weirdichi]

Wow.. I declare Koing as my new person that helps me work out (forgot the name of that person offa the top of my head).

Professional trainer? Weight Trainer?

 

[MagicSac]

I would suggest checking out the following site:
forums.bodybuilding.com
Specifically, look at the nutrition board and all your
questions will be answered. my advice would be
to monitor your caloric intake (protein, fat, carbs),
lift heavy with less reps, and eat the RIGHT foods.

here's some good protein foods:
tuna, chicken (not fried), egg whites, whey protein shakes,
fish, and cottage cheese

carbs:
oatmeal, whole wheat bread, brown rice, green vegetables

fats:
natural peanut butter (ONLY peanuts/salt), flaxseed oil,
fish oil


oh, and remember... try to never mix carbs and fats together
for a meal. protein/fat, and protein/carbs is fine.


-MagicSac

 

[Vonkhan]

Koing speaks wise

altho I'd differ on 3 times a week

5 times a week is good, 6 would be ideal - working out muscle groups on alternate days. a split routine (twice a day) also works for some people very well, tho not for me.

also, if u wanna concentrate on ur chest, make sure tht u do flats, inclines and declines. for cuts in ur chest, use crossover cables and/or free hand "hugs" ... not sure what the exact term is ... u lie on ur back, arm extended sidewards gripping wieght and then move them in a hugging motion. pushups are good as a finish.

be sure tht u train initially with some1 who knows the sh!t, otherwise u could hurt yourself by doing some exercize the wrong way over a prolonged period of time.