Have i got to get fat to make muscle gains

divie · 02-03-2005, 08:47 PM

Ive recently been contemplating the long term of what my training and diet is going to lead to.Ive sent a similer topic a short wile ago but it somehow went of topic and left me confused.
I want to continue gaining strength and muscle size but i dont want to bulk in to a fatty.I dont want to bulk at all anymore because i dont want to be wthout a 6 pack , i just want to gain muscle size and if i can stll stay leanTo my knowledge i have to bulk up until im fat and then cut in, but im not prepared to look puffy for so long.My 6 pack is hardly visible now and it wont be long until i get a proper beer belly like most of my mates, i enjoy being the fit one, is there any way i can still BBuild and keep progressing if i cut my carb and fat down or somthing?
Thanks

:?:
PS my stats are 6ft 2, 12 stone, 11% body fat, im 21.
Im trying to stay like an athelete rather than a BB (for many reasons).

tom84 · 02-03-2005, 09:29 PM

yep most definately bulk and cut aint the only way to do things just the quickest and most effective. U can eat around 500 cals over maintenance everyday. Ure maintenance might be high bcoz u are probably pretty active i think u box etc. 500 cals a day is 3500 a week. 3500 cals is 1 pound. In theory if u keep ure diet clean enough u can put on a pound a week bodyfat free. Ive put on a pound every 2 weeks and dropped bodyfat in the past regardless of ppl telling me this isnt possible. Just make sure if u do any cardio to keep ure heartrate between 140 - 150 otherwise ure over the fat burning zone and are at risk of muscle loss.

most of the regular contributing members here are big ****ers like garry steve J etc not intentionally missing any1 out here. There isnt really any athelete bodybuilders who like to be lean all the time. So im sure newbies would get the impression that bulk and cut is the only way. On a survey on bodybuilding.com 70 % of its members stayed in shape all year round. So if like me u cant deal with being a lard boy for a while u can slowly add lean body mass 4 sure.

divie · 02-03-2005, 10:02 PM

Cheers tom thats just the advice i was looking for

zx9rjas · 02-03-2005, 11:16 PM

If you want to look like a BB, then train like one. If you want to look like an athlete then train like an athlete. Its that simple mate.

I have trained both ways and got the results I expected from both.

If you want the athletic look with a good solid physique then most power athletes(100/200metre etc) incorporate, H.I.T. and weight training on a rota of Hypertrophy, strength and power.

Hypertrophy at 8-10 reps at around 65-75% 1RM
Strength at 5-6 reps at around 75-80% 1RM
Power at 3 reps at around 90% 1RM (explosive 1 up 1 down movements)

Also Plyometric training is incorporated into the power, and sometimes strength phases.

Unless you want to be really huge then adding BF is not going to be an issue. Stick to what you are doing and if you are happy with slow steady progress then stick to it.

divie · 03-03-2005, 09:40 AM

I was just worried that by cutting carb and fat a bit i might not have the fuel to increase muscle size, as this was the impression i got from the forum.What im doing now is eating more protien but less carb and fat, because im done with bulking but still would like muscle and srength progression.Cheers for answers zx9rjas and tom

.

badtodabone · 11-03-2005, 12:20 PM

My theory is u can increase muscle without gainingfat but it more of a slow gradual process that takes alot longer. you can creep up in size and maintain the same bodyfat if you continue with the same routine just keep tryin to progres with your strength and grad increase your calories. for me personally i prefer gettin out of shape to get into shape. i like the winter where i can pig out and become a fatty then work like a bitch pre summer to get in shape. i dont think id have the motivation to stay in awesome shape all year round. it doesnt matter in the winter anyways no one sees u with your top off part from your missus.

02-03-2005, 08:47 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Have i got to get fat to make muscle gains Ive recently been contemplating the long term of what my training and diet is going to lead to.Ive sent a similer topic a short wile ago but it somehow went of topic and left me confused. I want to continue gaining strength and muscle size but i dont want to bulk in to a fatty.I dont want to bulk at all anymore because i dont want to be wthout a 6 pack , i just want to gain muscle size and if i can stll stay leanTo my knowledge i have to bulk up until im fat and then cut in, but im not prepared to look puffy for so long.My 6 pack is hardly visible now and it wont be long until i get a proper beer belly like most of my mates, i enjoy being the fit one, is there any way i can still BBuild and keep progressing if i cut my carb and fat down or somthing? Thanks :?: PS my stats are 6ft 2, 12 stone, 11% body fat, im 21. Im trying to stay like an athelete rather than a BB (for many reasons).

02-03-2005, 09:29 PM	#2 (permalink)
tom84 Join Date: Nov 2004 Location: Manchester Posts: 329 Rep Power:	yep most definately bulk and cut aint the only way to do things just the quickest and most effective. U can eat around 500 cals over maintenance everyday. Ure maintenance might be high bcoz u are probably pretty active i think u box etc. 500 cals a day is 3500 a week. 3500 cals is 1 pound. In theory if u keep ure diet clean enough u can put on a pound a week bodyfat free. Ive put on a pound every 2 weeks and dropped bodyfat in the past regardless of ppl telling me this isnt possible. Just make sure if u do any cardio to keep ure heartrate between 140 - 150 otherwise ure over the fat burning zone and are at risk of muscle loss. most of the regular contributing members here are big ****ers like garry steve J etc not intentionally missing any1 out here. There isnt really any athelete bodybuilders who like to be lean all the time. So im sure newbies would get the impression that bulk and cut is the only way. On a survey on bodybuilding.com 70 % of its members stayed in shape all year round. So if like me u cant deal with being a lard boy for a while u can slowly add lean body mass 4 sure. ______________________ In This country you gotta make the money 1st, then when u get the money, u get the power, then when u get the power, u get the woman.

02-03-2005, 11:16 PM	#4 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	If you want to look like a BB, then train like one. If you want to look like an athlete then train like an athlete. Its that simple mate. I have trained both ways and got the results I expected from both. If you want the athletic look with a good solid physique then most power athletes(100/200metre etc) incorporate, H.I.T. and weight training on a rota of Hypertrophy, strength and power. Hypertrophy at 8-10 reps at around 65-75% 1RM Strength at 5-6 reps at around 75-80% 1RM Power at 3 reps at around 90% 1RM (explosive 1 up 1 down movements) Also Plyometric training is incorporated into the power, and sometimes strength phases. Unless you want to be really huge then adding BF is not going to be an issue. Stick to what you are doing and if you are happy with slow steady progress then stick to it. ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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02-03-2005, 10:02 PM	#3 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Cheers tom thats just the advice i was looking for

03-03-2005, 09:40 AM	#5 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I was just worried that by cutting carb and fat a bit i might not have the fuel to increase muscle size, as this was the impression i got from the forum.What im doing now is eating more protien but less carb and fat, because im done with bulking but still would like muscle and srength progression.Cheers for answers zx9rjas and tom .

11-03-2005, 12:20 PM	#6 (permalink)
badtodabone Under Construction Join Date: Mar 2005 Location: cardiff Posts: 3 Rep Power:	My theory is u can increase muscle without gainingfat but it more of a slow gradual process that takes alot longer. you can creep up in size and maintain the same bodyfat if you continue with the same routine just keep tryin to progres with your strength and grad increase your calories. for me personally i prefer gettin out of shape to get into shape. i like the winter where i can pig out and become a fatty then work like a bitch pre summer to get in shape. i dont think id have the motivation to stay in awesome shape all year round. it doesnt matter in the winter anyways no one sees u with your top off part from your missus.