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need help on bodybuilding please!
i want to gain muscle=eat more calories
i want to lose fat=eat less calories
i want to gain muscle=exercise
i want to gain muscle while not losing my bulk and not going skinny=???
bottomline,how do i gain muscle,while losing fat and exercising but not too much till i lose my bulk at the same time?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
You don't. You're either bulking or cutting, unfortunatelty the body is not a hybrid so you can't do both at once.
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Eat more Protein. and watch Carbs rather than calories.
as far as building muscle. lift weights and use a comfortable weight while doing a few reps. more reps will tone muscle instead of build it, making you skinnier. and every once in a while try upping the weight you lift.. but not by too much, just enough to make a small difference.
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Ok, as should be somewhat apparent by what you wrote, its a choice. You cannot gain muscle and lose fat at the same time. The only real exception to this rule is the honeymoon period... the first 6 or so months of training. During this period beginners can experience those effects. Later this is no longer possible.
Now, I take it you are not just starting out at the gym, since you say you have bulked somewhat. Therefore you have to make a choice. Do you bulk or do you cut?
If you bulk you eat a calorie surplus, but you eat clean (i.e. balanced, not too high on fats and carbs, etc). You will gain a little fat, thats unavoidable.
Alternatively you can cut. You create a calorie deficit (say 500 or so cals under what you use), and you eat clean and with adequate protein. You continue to train normally (there is some debate out there about changing your rep range, but I havent seen anything conclusive that you should). I dont know what your current split is, but unless its very demanding there is no reason to change it.
If you eat frequently and correctly, you will have minimal muscle loss (but there will inevitably be some). Just remember that even though you might have to lighten the weights, these losses will quickly return during your bulking phase.
If you try to do both, you will get worse results. While it may be sometimes possible to make minor gains while on a cut (most people cant even do that), it really does not compare with what you can do while bulking. So dont get stuck trying to do the impossible. Split up your routine into training blocks and choose your emphasis in each period.
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When you exersize you'll build muscle and loose fat because muscle helps you burn fat. Muscle weighs more than fat, but takes up less space. If you get buff, you'll loose fat but you wont look skinny. You might even gain weight, but you'll look better.
This is what you should do in terms of calories.
whatever your weight is, add a zero to the end. For example, im 140 pounds. Now its 1400. Eat that many calories a day. Any more and you'll gain fat, any less and you'll loose muscle. Its okay to miss target a couple times tho. Exercize for 30-60 minutes every weekday.
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