Thread: Keeping the "ponch" off while bulking

eat cleaner. since high school ive gained over 50 lbs but i'm still wearing the same pants i purchased in 10th grade.

yes, it is natural to gain some gut (i have), but you can keep it to a minimum by keeping your sugars down.

Find what your maintenance calories are. Eat 5% more than that. You will gain muscle very slowly, but you won't gain much fat. Also, make sure to eat a lot of low GI carbs that are low on the insulin index, lots of protein, and plenty of EFAs.

Hi,

A lot of people in bodybuilding say that you need to gain fat to gain muscle and whilst it is true that gaining muscle is easier with a small layer of fat on top, you can still gain without it.

So basically my advice to you is to eat lean, exercise heavy and not to often - and then even with an ecto bodytype you should still be able to grow muscle whilst keeping lean.

I hope this helps

mmuscle

http://www.makemuscle.net

should i knock off the 1001 calorie shakes (252 carbs, 20g fat, 50g whey) i pound back every night??

what about throwing in 20 min of cardio every workout?? or is it mainly in the diet

Originally Posted by ST240

should i knock off the 1001 calorie shakes (252 carbs, 20g fat, 50g whey) i pound back every night??

what about throwing in 20 min of cardio every workout?? or is it mainly in the diet

It's mainly in the diet. As I said, find out what your maintenance calories are, then increase extremely gradually from there. If you eat 5% above maintenance, you are going to gain very little fat. As soon as weight gain ceases for a couple of weeks, increase your calories another 5%. Also, weight gainer often has a lot of sugar in it, which can lead to increased fat storage due to a variety of reasons.

Personally, I would never use weight gain shakes. As CP said they are usually full of sugar. May as well go eat chips and chocolate it would be cheaper.
Use a good qual low carb protein shake, it will keep your diet cleaner, and if you need more carbs just throw in oatmeal.

Oatmeal, PB, whey, and a blender make a weight gainer shake of champions.