Frustrated - need some encouragement

[eVoluti0n]

This seems to happen to me every so often, and I really need some sort of motivation. Here's a short run down.

Basically, I want to put on as much muscle as possible in the quickest amount of time, although I'm not sure if that's possible. I'm trying to bulk at the moment but I get frustrated by the amount of BF surrounding my stomach. (unsure what my percentage is) This is my only problem area and it makes me want to cut and never bulk. I don't mind bulking, I just hate feeling prego constantly and I don't like the way I look currently to be honest.

If it's possible to put on some form of muscle but also deplete my BF stores, someone direct me to a link that will explain this. I know it's not possible to cut and bulk at the same time, but at the current moment I just want to lean out and build muscle, then bulk when I'm ready.

Any help/suggestions? I'm reaching the end of my limits here......

 

[Biggly]

You and everybody else

It's certainly possible you're not building muscle as fast as you could be. Could you give us a rundown of your workout routine/s etc?

If you can speed up your muscle gains fat loss will come with it to some extent. If you've been doing the same thing for a long time then try changing it around. Perhaps a lot more volume with lighter weights, or the opposite, try lifting really heavy for just a few reps.

Also consider throwing some bodyweight exercises in there, Hindu press-ups, that kind of thing. A few people have told me that adopting bodyweight stuff helped kick them out of a flat spot.

If your lifestyle is pretty stable, ie you do the same job or whatever every day, don't go mad during time off and so on, then you can get very accurate on your calorie needs. From there you can increase just a little bit over what you need, say just an extra 300 or so (usually 500-800) and the vast majority of your gains will be lean muscle. Cut the calories back just a fraction and the fat will melt off, without ever having to blimp out or feel preggars!



B.

 

[fufu]

Patience patience patience.

Doing things properly takes time. That is just the way the game goes.

 

[eVoluti0n]

You and everybody else

It's certainly possible you're not building muscle as fast as you could be. Could you give us a rundown of your workout routine/s etc?

If you can speed up your muscle gains fat loss will come with it to some extent. If you've been doing the same thing for a long time then try changing it around. Perhaps a lot more volume with lighter weights, or the opposite, try lifting really heavy for just a few reps.

Also consider throwing some bodyweight exercises in there, Hindu press-ups, that kind of thing. A few people have told me that adopting bodyweight stuff helped kick them out of a flat spot.

If your lifestyle is pretty stable, ie you do the same job or whatever every day, don't go mad during time off and so on, then you can get very accurate on your calorie needs. From there you can increase just a little bit over what you need, say just an extra 300 or so (usually 500-800) and the vast majority of your gains will be lean muscle. Cut the calories back just a fraction and the fat will melt off, without ever having to blimp out or feel preggars!



B.

**each exercise has a warmup, plus 3-4 working sets, with weights increasing each set. Set 1 is 8-10 reps, set 2 is 6-8 reps and set 3 is 3-6 reps**

monday - chest and triceps


Chest

week 1:

flat bench
incline dumbell press
flyes


Triceps

dips, skull crushers, cable pushdowns

week 2:

flat dumbell press
incline bench
crossovers

week 3: repeat week 1
week 4: repeat week 2


tuesday - back and biceps


Back

week 1:

deadlift
pullups
one arm rows
lat pulldowns if needed



Biceps

week 1:
hammer curls
straight bar curls
one arm preacher curl


Back

week 2:

pullups
lat pulldowns
lower back extensions
any form of rows

Biceps

Week 2:

seated incline curls
concentration curls
preacher curls
*repeat those each week*


wednesday - off


thursday - shoulders

week 1. seated dumbell press, lateral raises, upright rows, and shrugs
week 2 military press, front lateral raises, bent over rows, and shrugs


friday - leg day

squat, straight leg dead lifts, lunges, and lying leg curls, and anything for calves


weekends off



Diet

Meal 1: 6:30 am

4 eggs, 1/2 cup oatmeal (Egg whites officially make me sick, can't eat them)

Total calories: 430
Total fat: 7.5g
Total protein: 29g
Total carb: 31g

Meal 2: 9:30 am

Whole wheat bagel with ham and yogurt

Total calories: 400
Total fat: 4G
Total protein: 31G
Total Carb: 68G

Meal 3: 12:30 PM

Lean ground beef and pasta

Total calories: 370
Total fat: 9g
Total protein: 30g
Total carb: 42g

Meal 4: 3:00

Muscle Milk Protein shake

Total calories: 230
Total fat: 11g
Total protein: 22g
Total carb: 11g

Preworkout meal 5: 5:30 pm

1/2 cup oatmeal with 2 slices whole wheat bread

Total calories: 290
Total fat: 4g
Total protein: 11g
Total carb: 51g

Workout 6:30 pm - 7:30 pm

Meal 6: PWO Shake

Total calories: 380
Total fat: 0g
Total protein: 35g
Total carb: 60g

Meal 7: 9:00 PM

Chicken breast w/ brown rice

Total calories: 280
Total fat: 2.5G
Total protein: 26g
Total carb: 35g

Bedtime Meal 8: 12:00 AM

Syntha-6 shake

Total calories: 400
Total fat: 12g
Total protein: 46g
Total carb: 26g

Daily total calories: 2,780
Daily total fat: 50G
Daily total protein: 230g
Daily total carb: 324g

**Keep in mind I'm 5'10 and 190lbs. BF is unknown**
**Current goal is to build lean muscle and reduce BF**

 

[sensamilia]

**each exercise has a warmup, plus 3-4 working sets, with weights increasing each set. Set 1 is 8-10 reps, set 2 is 6-8 reps and set 3 is 3-6 reps**

monday - chest and triceps


Chest

week 1:

flat bench
incline dumbell press
flyes


Triceps

dips, skull crushers, cable pushdowns

week 2:

flat dumbell press
incline bench
crossovers

week 3: repeat week 1
week 4: repeat week 2


tuesday - back and biceps


Back

week 1:

deadlift
pullups
one arm rows
lat pulldowns if needed



Biceps

week 1:
hammer curls
straight bar curls
one arm preacher curl


Back

week 2:

pullups
lat pulldowns
lower back extensions
any form of rows

Biceps

Week 2:

seated incline curls
concentration curls
preacher curls
*repeat those each week*


wednesday - off


thursday - shoulders

week 1. seated dumbell press, lateral raises, upright rows, and shrugs
week 2 military press, front lateral raises, bent over rows, and shrugs


friday - leg day

squat, straight leg dead lifts, lunges, and lying leg curls, and anything for calves


weekends off



Diet

Meal 1: 6:30 am

4 eggs, 1/2 cup oatmeal (Egg whites officially make me sick, can't eat them)

Total calories: 430
Total fat: 7.5g
Total protein: 29g
Total carb: 31g

Meal 2: 9:30 am

Whole wheat bagel with ham and yogurt

Total calories: 400
Total fat: 4G
Total protein: 31G
Total Carb: 68G

Meal 3: 12:30 PM

Lean ground beef and pasta

Total calories: 370
Total fat: 9g
Total protein: 30g
Total carb: 42g

Meal 4: 3:00

Muscle Milk Protein shake

Total calories: 230
Total fat: 11g
Total protein: 22g
Total carb: 11g

Preworkout meal 5: 5:30 pm

1/2 cup oatmeal with 2 slices whole wheat bread

Total calories: 290
Total fat: 4g
Total protein: 11g
Total carb: 51g

Workout 6:30 pm - 7:30 pm

Meal 6: PWO Shake

Total calories: 380
Total fat: 0g
Total protein: 35g
Total carb: 60g

Meal 7: 9:00 PM

Chicken breast w/ brown rice

Total calories: 280
Total fat: 2.5G
Total protein: 26g
Total carb: 35g

Bedtime Meal 8: 12:00 AM

Syntha-6 shake

Total calories: 400
Total fat: 12g
Total protein: 46g
Total carb: 26g

Daily total calories: 2,780
Daily total fat: 50G
Daily total protein: 230g
Daily total carb: 324g

**Keep in mind I'm 5'10 and 190lbs. BF is unknown**
**Current goal is to build lean muscle and reduce BF**

Yes you dont want to build fat muscle.

 

[eVoluti0n]

LOL so are my carbs too high?

 

[Biggly]

Yes, they are pretty high. I'm busy right now but you've given enough info for someone to dig in there.

Skimming through I didn't notice anything terribly wrong but that was just a skim. The carbs, and you seem to already know this, are a tad high.


C'mon guys n gals, he's made the effort, so someone help this man!





B.

 

[nadirmg]

i'm also bulking. but i'm 5'5" and weigh about 139, and i eat more than you than you're eating - calories between 3000-3300. you need to up those calories, making sure that you're getting enough protein, fat, and fiber.

i try to always get at least 1g of protein per pound of lean body mass and .5g of fat per pound of lean body mass. this will help your carbs go down. you'll still be eating the same amount of calories, but the calorie density of fat is a lot high then that of carbs - may help you feel like you're not bloated all the time.

also carbs give you a jag of insulin, making you hungry. protein and fat with help you feel more sated

meal 2 and your pre-workout meal don't have a significant source of protein either. and i don't see much fiber in you diet. are you getting at least 25g of fiber each day?

let me know if ya need more help.

 

[eVoluti0n]

i'm also bulking. but i'm 5'5" and weigh about 139, and i eat more than you than you're eating - calories between 3000-3300. you need to up those calories, making sure that you're getting enough protein, fat, and fiber.

i try to always get at least 1g of protein per pound of lean body mass and .5g of fat per pound of lean body mass. this will help your carbs go down. you'll still be eating the same amount of calories, but the calorie density of fat is a lot high then that of carbs - may help you feel like you're not bloated all the time.

also carbs give you a jag of insulin, making you hungry. protein and fat with help you feel more sated

meal 2 and your pre-workout meal don't have a significant source of protein either. and i don't see much fiber in you diet. are you getting at least 25g of fiber each day?

let me know if ya need more help.

Thanks for the input. I'm trying to figure out what to replace as far as carbs go, if I can do that and up my calories while keeping carbs down, I'll be all set. Losing weight is not a problem for me, always been quite easy so once those carbs go down, I should see some improvement.

And carbs don't make me hungry. In fact, nothing makes me hungry anymore, lol. Sounds strange but it's a long story I won't go into as this isn't the place for it.

I usually add a scoop of whey protein to my pre-workout meal, but when adding that to oatmeal it tastes rather odd. Maybe I'll just make it into a shake instead, unless you have a suggestion.

So, if I can up my calories and reduce carbs I'll be good to go. I just need some suggestions on what to replace them with.

 

[Built]

Fats.

 

[eVoluti0n]

Fats.

Understood, but I meant food suggestions. I know I need more fats, but a list would help.

 

[Built]

Olive oil, natural peanut butter (LOVE my Adam's crunchy, salted!), raw nuts (any kind), avocados, real butter, heavy cream, egg yolks, coconut milk (try half a can in a protein shake with ice cubes in the blender. To DIE for, and a great source of healthy natural saturated fat and MCTs), regular ground beef, chicken skin when you roast them… so nice and crispy. Fatty fish and fish oil for healthy polys.

 

[DaMayor]

Don't feel so bad, I've been bulking since 1998.

Some "good fat" sources I've used are oils (e.g., fish flax, olive) nuts pretty calorically dense) and foods like avocado, black olives, salmon, etc.

My money says you're not in as bad of shape as you think you are right now. If it is a major concern, get your BF measured. This way you have a better starting point from which to judge your progress.

Good luck.

 

[Built]

PS forget trying to reduce bodyfat while bulking. You MIGHT be able to recompose a little at maintenance, but as a natural lifter who has already enjoyed newbie gains, well, I wish you every success but really it ain't gonna happen.

 

[DaMayor]

Olive oil, natural ..... Fatty fish and fish oil for healthy polys.

So I type slow....sue me.

How long have you been around, Built? Good to see a new Mod "face" in the crowd.....

 

[Built]

Here, or on the planet? LOL!

I got invited by Prince about two weeks ago. Seems like a fun little place!

 

[nadirmg]

I'm trying to bulk at the moment but I get frustrated by the amount of BF surrounding my stomach. (unsure what my percentage is) This is my only problem area and it makes me want to cut and never bulk. I don't mind bulking, I just hate feeling prego constantly and I don't like the way I look currently to be honest.

btw, i can commiserate. i started bulking about 6 weeks ago. i've been eying my naval pudge gain some girth and i wholeheartedly agree with you that it makes me want to stop bulking and cut that extra stuff into oblivion

but we've got goals, and as long as we're training hard and keep our diets strict, when we hit our weight goals it'll be a simple matter of cutting the calories back and continuing to lift heavy and watching the fat melt away.

 

[DaMayor]

Here, or on the planet? LOL!

I got invited by Prince about two weeks ago. Seems like a fun little place!

On the planet......

Good deal. I think a fresh perspective is good for the site.....Not that the other Mods have stale perspective, of course.

 

[eVoluti0n]

PS forget trying to reduce bodyfat while bulking. You MIGHT be able to recompose a little at maintenance, but as a natural lifter who has already enjoyed newbie gains, well, I wish you every success but really it ain't gonna happen.

I'm not a newbie as far as lifting, but my diet says otherwise lol. This is my first bulk diet so that's why I have so many questions. I was always on 'cut' mode so this is the only thing new to me. I can eat a lot and not really gain much body fat, only reason I have done so is because I screwed up along the lines. I thank you for your input.

btw, i can commiserate. i started bulking about 6 weeks ago. i've been eying my naval pudge gain some girth and i wholeheartedly agree with you that it makes me want to stop bulking and cut that extra stuff into oblivion

but we've got goals, and as long as we're training hard and keep our diets strict, when we hit our weight goals it'll be a simple matter of cutting the calories back and continuing to lift heavy and watching the fat melt away.

Ha, I'm right there with you! The people at my gym look fit, and if they are bulking I dont see much body fat. Well, some of them anyway.

 

[eVoluti0n]

OK, you guys say my carbs are too high but I thought the intake of carbs was supposed to be somewhat high? I've been reading posts around here and other places, and that seems to be all I read, high carbs and protein.

Am I missing something?

 

[Built]

It all comes down to the calories, babe. Eat more than you need, you'll gain. Make sure you get in the pre and post workout carbs. The rest is up to your own comfort.

 

[hyuri]

It all comes down to the calories, babe. Eat more than you need, you'll gain. Make sure you get in the pre and post workout carbs. The rest is up to your own comfort.

Hmm. Is fruit (like a banana or half a grapefruit) better for pre or post workout meals?

 

[Built]

It can be part of either one. Make sure you get in some protein post workout. A banana and a protein shake with some dextrose would be a great pre or post workout meal.

 

[eVoluti0n]

Is cytocarb II good to use in a shake for pwo along with a banana?