How can I gain weight, gain muscle mass (bulkiness), and lose fat in my stomach area?
I am 6 feet, 11.3 percent body fat, 160lb, Male, taking creatine and whey (good idea?). I want to gain weight to maybe around the 170′s while simultaneously losing fat in my abdominal section. Maybe my body fat is too low for gaining muscle mass so my diet should be completely different? Likewise I want a bigger look rather than a more cut/ripped look. Any ideas for a good diet/ good food and a good workout routine for me? I usually jog and burn over 200 calories, then lift heavy and do abs. Is this good? Thanks
you need to eat excessive fat and then work that out. you won’t gain weight but muscles…
If you have the money, there are protein drinks (GNC is a major supplier) that will help to bulk you up with extra calories and add extra protein so you can build muscle mass (still will need to work out, either with free weights; in a gym; or heavy calisthenics).
If you want a natural solution, get used to eating a-l-o-t of egg whites (cooked only with PAM cooking spray) and water packed tuna. For calories you’ll increase your diet with complex carbs, with a simple carb drink before exercise.
Nutrition for weight training is a science in itself, from branch-chain aminos (you’ll need it to help bulk up mass, not just water and/or fat — major problem with bulking is rapid weight gain often isn’t muscle. Muscle takes months to grow, and you must train the muscle to withstand more weight) and the benefits of micronutrients for recovery (not many talk about the healing phase between workouts, but it’s essential as the body isn’t a robot, it’s a living machine, and it needs proper rest to repair — you can damage the kidneys if you’re not careful with protein overload [you can die eating too much protein, and eating too much disrupts the digestion and makes you very thirsty -- read above about the water issue]).
Military.com has some very helpful tips in getting in shape and not being a literal gym rat to do it (few have the time or the money). The trainer there sells specific training manuals per service, from beginner to advanced, complete with diet and work out charts. This is important to keep the goals on track, as it’s very easy to lose motivation when you hurt and ache, and still have to goto work. But you don’t need it to get in shape, it’s there as a substitute for a personal trainer.
If you want to look big rather than ripped then you’ll need to go a lot heavier than just 170, probably at least 200.
For a start on the diet, use something like fitday.com for a week and find out just how good your current diet is. From there you can start to modify what you eat to provide the right sorts of nutrients.
Stop the abs routines, you are wasting your time. If you are working out as you need to be then your abs will get all the exercise they need. You cannot selectively lose body fat so that doesn’t work.
For a good workout routine you need to concentrate on the core compound lifts, don’t do any isolation routines.
Finally, workout first then run. And change the jogging to sprinting.
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