Gaining and maintaining muscle / getting cut?!
Question: For years now I've occasionally been lifting 2-3 times a week - nothing too intense. However, for the past 4 weeks, I've been lifting fairly hard, 4-5 times a week. I have increased my caloric intake to about 2700-2800/day as well. Previously, I had been eating anywhere from 1600-2000/day. In turn I have become a little underweight. I'm currently 6 foot, 155 lbs, and 21 years old.
I have noticed a substantial muscle increase since I started my lifting plan, however, I'm worried about gaining excess fat. I realize I must intake more calories than I'm burning to gain muscle which is why I'm eating so much (4-5 meals per day). As a result, I have gained a tiny bit of fat.
How can I continue to gain muscle and not fat? I realize some people first gain lots of weight and then do cardio to cut the fat, however, is there a way to simply gain lean muscle w/o the fat? Also, once I've reached my muscular goals, what should I adjust my caloric intake to and how much should I lift?
Answers: For years now I've occasionally been lifting 2-3 times a week - nothing too intense. However, for the past 4 weeks, I've been lifting fairly hard, 4-5 times a week. I have increased my caloric intake to about 2700-2800/day as well. Previously, I had been eating anywhere from 1600-2000/day. In turn I have become a little underweight. I'm currently 6 foot, 155 lbs, and 21 years old.
I have noticed a substantial muscle increase since I started my lifting plan, however, I'm worried about gaining excess fat. I realize I must intake more calories than I'm burning to gain muscle which is why I'm eating so much (4-5 meals per day). As a result, I have gained a tiny bit of fat.
How can I continue to gain muscle and not fat? I realize some people first gain lots of weight and then do cardio to cut the fat, however, is there a way to simply gain lean muscle w/o the fat? Also, once I've reached my muscular goals, what should I adjust my caloric intake to and how much should I lift?
You can either
1. Suck it up, gain some fat while bulking and cut the fat off later
or
2. Not eat in a high surplus, eat clean, cardio, weight lift hard and concentrate on strength gains and gain muscle at a very slow pace.
If your gaining more than 1 lb a week, you should lower calorie intake. When bulking, you should do cardio to improve fat oxidation to minimize fat gain. Low carb + high fat/protein helps minimize fat as well,
Once you want to cut the fat, just subtract 300-500 cals from intake level, lift heavy and hard to retain all muscle.
I feel you though. I used to be chubby, lost around 40 lbs. Started weight lifting, gained muscle, alittle fat. I had the choice of "bulking" or just eating high protein, eating clean, and lifting and going to the slow way. I just the slow way because i have body image problems and mentally can't deal with the fat from a bulk.
BTW..its nice to see a fellow weight lifter on these boards..i was getting tired of these anorexic chicks and idiots asking how to lose weight fast, how to get their butt toned..blah blah
http://www.freefromfatdiet.com/rocksolid...