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View Full Version : I like my weight, want more muscle size



ZenFitness
07-16-2009, 01:08 PM
I'm almost 6'3" and right at 200 lbs. I've cut off about 30 - 35 lbs. over the past year to hit this target weight. I don't want to get skinnier, and I don't want to gain fat again. I do want to start loading on muscle.

I assume muscle means more weight... but I'm not sure about diet here. I'm concerned if I start up a 3000+ calorie/day diet that I'll start putting fat back on. I'd like to build muscle at this point and not necessarily simply size.

Is there a way around this? Or do I just need to get the cals up? What if I were to just add protein drinks 2X a day, etc... I usually hit about a 2000 cal/day diet as it stands.

sCaRz*Of*PaiN
07-16-2009, 01:42 PM
You can't load on muscle without gaining fat. That's the nature of gaining mass. After you gain some decent muscle on a bulk, you'll want to cut the fat off yet again to reveal your hard-earned muscle. Bulk/Cut/Bulk/Cut... it's a cycle. You can try and gain minimal fat by having a meticulous diet, but fat still comes along for the ride. What are you eating right now?

Mercuryblade
07-16-2009, 01:43 PM
If you've lost the weight before you can do it again. Bulk cleanly and slowly, and you'll put on minimal fat gains. With a good diet and regular training regimen losing weight is easy.

ZenFitness
07-16-2009, 02:00 PM
thx all

I basically eat like this (I don't eat "meat" except seafood):

Breakfast:
1 Egg
Jalepenos
2 Corn tortillas
1 cup low fat (2%) yogurt with granola
Toast with peanut butter

Mid morning:
1 packet Kashi oatmeal

Lunch:
Usually leftovers, maybe that means salmon, rice, broccoli, etc.

Mid afternoon:
Apple

Dinner:
Usually seafood or some form of tofu stir fry with rice, maybe a pasta/veggie dish

Now I realize this is not a powerlifting diet... but I am open to suggestions. I've thought about adding protein shakes 2X a day.

I don't care if I'm that "freaking HUGE" guy, but I do want to be strong, fit, and look the part. I want strength to gain more than anything, and then physique a close second.

malkore
07-17-2009, 09:25 AM
I eat more protein than that by 10am bro. Are you some kind of vegetarian? Eggs and fish are ok but meat/chicken isn't?

:confused:

Boeckel123
07-17-2009, 10:45 AM
Yeah, you're going to have to get way more protein and make sure to do light rep sets.

ZenFitness
07-17-2009, 11:40 AM
Yep I'm roughly a vegetarian except for the seafood. That's a separate story though. But yes, eggs and seafood okay, pork, red meat, chicken, etc., not.

Boeckel, light rep sets - light in number of reps or light in terms of weight?

Lastly, I'm thinking more on the calorie end of things, that is, keeping calories lower but adding protein... I can add protein via shakes, etc. Is that good/bad/etc.? I've never considered diet before now in terms of lifting.

sCaRz*Of*PaiN
07-17-2009, 12:13 PM
Boeckel, light rep sets - light in number of reps or light in terms of weight?
Ignore what he said, he's wrong. Lift heavy, lift hard. And again... you can't gain more muscle without gaining weight. You can recomp your body, but this can only take you so far. You gotta eat man. If you wanna see minimal fat gains, you gotta bulk clean and slow.


I've never considered diet before now in terms of lifting.
This is crucial.

And yeah... find a way to up your protein intake, bro.

ZenFitness
07-17-2009, 12:32 PM
Yes I am definitely not opposed to gaining weight. I just don't want to gain fat weight or at least minimize that as much as possible. I want to gain muscle and BE muscle - i.e. low body fat %, etc.

So if I increase the protein, that should at least be a start. Are protein powder shakes, etc., good for this or should it be the old fashioned way (i.e. food)?

And thanks for the help.

sCaRz*Of*PaiN
07-17-2009, 01:11 PM
You should always make good ol' food a priority... but getting a quality protein shake into your diet is a helpful way to reach your goals. http://atlargenutrition.com/nutrition_detail.php?products_id=1

Have you read any of the Diet stickies yet? They contain some helpful information.



Yes I am definitely not opposed to gaining weight. I just don't want to gain fat weight or at least minimize that as much as possible.
You're going to gain fat regardless. If you gained only muscle, you'd have the best genetics in the world. But if you watch your diet, you can minimize fat gains. We all gain some fat on a bulk... then diet and get cut up to show off our hard work.

ZenFitness
07-17-2009, 02:00 PM
Hey thanks again... yes, I looked thru the stickies, but nothing about the powder jumped out at me. Thanks for the link!

Is Nitrean your powder of choice?

sCaRz*Of*PaiN
07-17-2009, 02:05 PM
Is Nitrean your powder of choice?
On occasion, yes. It mixes well and has a lot of protein.

I also use this stuff. http://sportprotein.com/

BigCorey75
07-17-2009, 03:05 PM
eat big to get big man, lots of chicken, lots of fish, lots of beef, pork and all that, get good quality foods eat all of the food, dont cut off the fat ur body needs the fat, limit carbs to morning and peri workout to help stave off excess fat gain, let lots of leafy green veggies as well as fruits and keep your carbs to whole grain oatmeal, potatoes and brown rice if u must

sCaRz*Of*PaiN
07-17-2009, 04:33 PM
^^

Yeah... basically... eat like a caveman.

Big Jay
07-17-2009, 06:46 PM
limit carbs to morning and peri workout to help stave off excess fat gain
what do you do on non workout days, just have carbs in the morning?