Hi, so I just started lifting and going to the gym, and my brother is helping me and guiding me about what to do and what not to do. Anyway, I’m starting to eat more, but not too much, so i can gain muscle, but i was wondering if there is a way to gain a noticeable size of muscle, but not gain too much fat. I still want to gain muscle while showing some abs. And i don’t mean full blown six pack abs, but maybe the top four or you know what i mean.
Any tips would be nice, and thanks.
Train with intensity to get stronger, with a little assistance work, and eat a sensible balanced diet comprised of mostly whole foods.
If you naturally carry more body fat do some type of conditioning through out the week. If you don’t carry much, you can get away with just training with weights.
It’s possible, but you’ll have to be patient and realise that ogling the scale won’t help. Making gains while staying lean is doable but a slow process. Just eat a TAD more than you need (start with BW x16 calories/day and adjust after two to three weeks) and work hard.
You probably will gain a small amount of fat, but that doesn’t mean you have to get fat. I would advise to take it slow and aim to gain no more than 0.5 lbs a week.
The amount of food you need to eat is going to vary greatly by many factors.
If you are naturally skinny, or are starting as a skinny person… you need to eat a lot. A lot more than you probably think, since this is all perspective.
Whereas a fat guy simply does not need to tack on 2000 calories to his current diet.
So the skinny dude could, and should if he is too lazy to eat otherwise, add a gallon of whole milk to his diet (2500 calories) daily. The fat guy? Not so much.
Stop worrying about fat, unless you are packing on 20 lbs of fat in a month. Then slow your roll. And stop worrying about abs when you’re a weakling. Nobody cares about abs on a wimp.
[quote]knoori99 wrote:
my brother is helping me and guiding me about what to do and what not to do.[/quote]
Whether or not you guys are doing a “good” program, if you’re training together, make the most out of it and go balls out in every session. A crap program done intensely is better than plinking around half-ass while trying to fine-tune “the best plan.” Be consistent and get the work done. You can tweak things for better improvement a little down the road.
Your profile says you’re 5’8" and 138 pounds. You will not gain too much fat. Hard lifting every workout and smart eating every day of the week will bring you the results you’re after. Being overly-paranoid about not gaining fat is going to absolutely slow you down before you even get started.
“I wanna make a lot of money. Not a million, just like a half million will be fine.”
Dude, you can shoot for big goals, it’s fine. You don’t get there overnight, so you can adjust as you go. The training and diet to get a 4-pack isn’t exactly different from what it takes to get a 6-pack.