Hey guys, I'm 5'10, 175 pounds, aiming to be about 185. I've been training and eating to bulk up for about a year and put on about 20 pounds. While I've noticed significant increases in mass and strength in my shoulders, arms, legs, chest, etc, I've also started to gain a bit of a gut. I'm wondering how to go about continually gaining weight and strength while cutting down this gut a bit. I'm ingesting about 3700 calories a day, 190g of protein, 100g's of fat, and 450 g's of carbs. I usually lift heavy, sets of about 4-8 reps, and I do do ab workouts as well.
any help is very much appreciated. Thanks!
eat clean foods with less fat.
Weight: 140lbs June 2012
How much is 'a bit of a gut'? Some fat gain is unavoidable on a bulk.
Unfortunately it's not really possible to make your stomach smaller and everywhere else bigger simultaneously. You can keep fat gains to a minimum by eating a small calories surplus and lifting weights. It may or may not be important but this (below) doesn't really tell us anything about your weight lifting routine:I'm wondering how to go about continually gaining weight and strength while cutting down this gut a bit.
I usually lift heavy, sets of about 4-8 reps, and I do do ab workouts as well.
Last edited by tom183; 06-23-2012 at 06:55 PM.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
Ok try to eat loosely. When you bulk up to your ideal weight, train there for 3-4 months solid then drop the fat weight an you will see a major difference from where you once were.
Monster Training Blog/youtube channel
Deal with it. You can't get bigger everywhere else and pray that your gut won't. Welcome to real life. You can increase your conditioning if you feel fat. Just learn to deal with it. understand what your goal is and accept the consequences. You can always change your goals once you reach one. Understand that you can't serve 2 masters. If you want to gain weight, your gut will get bigger, no matter how well you eat. If you eat too clean, you'll never gain weight. If you decide at some point to drop some lbs and get leaner, understand that your strength will suffer.
Any time you are looking to gain weight you should do it in phases. Once you gain 15-25lbs you should aim to maintain that weight for 3 or more months to get a new set point and make the gains solid. Once you do that you can do a recomp diet where you just gradually diet down for 4-6 weeks then go back to another gaining phase.
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Last edited by spinchien; 10-03-2012 at 11:15 AM.
Fat does not make you fat.
If your goal is to minimize the fat gain, slow down the weight gain. Have less of a surplus, see how that goes. If you are happy, great. If not, adjust.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.
Really, the answer is just eat until you start gaining weight. Eat your face off and don't be a bitch about gaining some fat. Train hard, sleep well and pack on the lbs. Worry about the fat later. If you build some muscle, you'll actually burn off a good amount of fat you do gain.
You should do exercise according to your skin biology. Eat healthy food and skin nutrition supplements, I am definitely sure it 'll help you. Most of the people do exercise more than their capability which is very harmful for them. These thing should do it according to the body.