Want to bulk up a bit but don't want to undo my hard work
Discussion
Hi guys,
A bit of background; I spent the first 30 years of my life being able to eat anything without putting on a pound, then started to develop a bit of a gut during my thirties (now 38). I don't carry excess weight (fat) well at all, as I'm an ectomorph and it all goes on my gut for some reason.
Anyway, I've spent the last 4 or 5 months watching what I eat and lifting weights and its been great for stripping the fat. I'm now pretty lean at 66kg / low teens body fat %. I've got some reasonable definition from the weights and having a lowish bf % but would now like to bulk up a little.
My concern is that I'll undo much of my hard work by failing to convert a calorie surplus into muscle, and start storing fat again. I understand protein is the key but is there anything specific I should (or shouldn't) be doing to achieve my goals e.g. do I only eat a surplus on training days etc?
I'm sorry if my post is a bit vague but any help will be much appreciated.
A bit of background; I spent the first 30 years of my life being able to eat anything without putting on a pound, then started to develop a bit of a gut during my thirties (now 38). I don't carry excess weight (fat) well at all, as I'm an ectomorph and it all goes on my gut for some reason.
Anyway, I've spent the last 4 or 5 months watching what I eat and lifting weights and its been great for stripping the fat. I'm now pretty lean at 66kg / low teens body fat %. I've got some reasonable definition from the weights and having a lowish bf % but would now like to bulk up a little.
My concern is that I'll undo much of my hard work by failing to convert a calorie surplus into muscle, and start storing fat again. I understand protein is the key but is there anything specific I should (or shouldn't) be doing to achieve my goals e.g. do I only eat a surplus on training days etc?
I'm sorry if my post is a bit vague but any help will be much appreciated.
I think you need to be realistic. Have you ever had the 'bulk' you desire - I suspect not.
If you are eating well and doing a decent amount of exercise you may be close to your genetic potential. TBH looking ahead I think you should be thinking about how you keep and consolidate the gains you've made. ie. focus on health and function not looks. Any increase in intake will need to be matched by an increase in volume of training to make sure you don't just add it as fat.
FWIW the hideous instrument of torture that is the Concept 2 (using a 5000m/20min warm up) made my jackets noticeably tighter. I didn't notice any obvious effects because I think the increase went on back muscles. This way you get calorie burn aerobic fitness and maybe bigger muscles.
Careful out there - your post could be a dog whistle to 'roid pushers and protein quacks
If you are eating well and doing a decent amount of exercise you may be close to your genetic potential. TBH looking ahead I think you should be thinking about how you keep and consolidate the gains you've made. ie. focus on health and function not looks. Any increase in intake will need to be matched by an increase in volume of training to make sure you don't just add it as fat.
FWIW the hideous instrument of torture that is the Concept 2 (using a 5000m/20min warm up) made my jackets noticeably tighter. I didn't notice any obvious effects because I think the increase went on back muscles. This way you get calorie burn aerobic fitness and maybe bigger muscles.
Careful out there - your post could be a dog whistle to 'roid pushers and protein quacks
Extra calories consumed does not = muscle.To achieve hypertrophy you need to exercise intensely, which requires carbohydrates. To repair the muscle you need protein. To make the muscle grow you need growth hormone release.You need fats to provide minerals and low level energy (and a few other things). If you don't have enough carbohydrates in your diet and you deplete muscle/liver glycogen your body will start using protein as fuel as it can't use fat.You should try to get some good sleep.
To recap:
Train like a crazy man: the key here is intensity
60-70% carb diet,most of the rest is protein
Plenty of sleep
This is more or less the recipe for any intense reasonable duration exercise whether it's weights or athletics.
To recap:
Train like a crazy man: the key here is intensity
60-70% carb diet,most of the rest is protein
Plenty of sleep
This is more or less the recipe for any intense reasonable duration exercise whether it's weights or athletics.
goldblum said:
Extra calories consumed does not = muscle.To achieve hypertrophy you need to exercise intensely, which requires carbohydrates. To repair the muscle you need protein. To make the muscle grow you need growth hormone release.You need fats to provide minerals and low level energy (and a few other things). If you don't have enough carbohydrates in your diet and you deplete muscle/liver glycogen your body will start using protein as fuel as it can't use fat.You should try to get some good sleep.
To recap:
Train like a crazy man: the key here is intensity
60-70% carb diet,most of the rest is protein
Plenty of sleep
This is more or less the recipe for any intense reasonable duration exercise whether it's weights or athletics.
I thought that the body did use fat as energy and that happens with intermittant fasting or low carb diets (ketosis). Im by no means an expert though and stand to be corrected.To recap:
Train like a crazy man: the key here is intensity
60-70% carb diet,most of the rest is protein
Plenty of sleep
This is more or less the recipe for any intense reasonable duration exercise whether it's weights or athletics.
The body does use fat as energy - yes. Generally when working at c.50-60% intensity. Not intense enough however to maximise hypertrophy potential.
If you want to force a muscle to adapt (training principle) you have to force it beyond what it is used to in terms of weight, reps, sets etc.
Keto and low carb diets are fine if you want to try losing weight that way..
ETA Interestingly the fitter you are aerobically then generally the higher your fat burning threshold is. As i have said before: exercise is better for weightloss than diet, but that's a different thread.
If you want to force a muscle to adapt (training principle) you have to force it beyond what it is used to in terms of weight, reps, sets etc.
Keto and low carb diets are fine if you want to try losing weight that way..
ETA Interestingly the fitter you are aerobically then generally the higher your fat burning threshold is. As i have said before: exercise is better for weightloss than diet, but that's a different thread.
Edited by goldblum on Friday 19th October 18:41
Thanks for the replies folks.
Goldblum, can I just check what you mean by intensity?
Do you mean anaerobic intensity where you're exhausted and can barely breath (e.g. when I do weight circuits with no/minimal rest) or aerobic intensity where you've pushed you muscles to their limits but have done so in a relatively aerobic state (e.g. heavy weights to failure but with moderate rest periods)?
I hope I've explained what I mean ok (and have aerobic/anaerobic the right way around).
Goldblum, can I just check what you mean by intensity?
Do you mean anaerobic intensity where you're exhausted and can barely breath (e.g. when I do weight circuits with no/minimal rest) or aerobic intensity where you've pushed you muscles to their limits but have done so in a relatively aerobic state (e.g. heavy weights to failure but with moderate rest periods)?
I hope I've explained what I mean ok (and have aerobic/anaerobic the right way around).
Heathwood said:
Thanks for the replies folks.
Goldblum, can I just check what you mean by intensity?
Do you mean anaerobic intensity where you're exhausted and can barely breath (e.g. when I do weight circuits with no/minimal rest) or aerobic intensity where you've pushed you muscles to their limits but have done so in a relatively aerobic state (e.g. heavy weights to failure but with moderate rest periods)?
I hope I've explained what I mean ok (and have aerobic/anaerobic the right way around).
Aerobic intensity: Lots of effort,short duration.Longer than 40 secs. E.g. running hills,intervals. Anything that has you panting hard.Goldblum, can I just check what you mean by intensity?
Do you mean anaerobic intensity where you're exhausted and can barely breath (e.g. when I do weight circuits with no/minimal rest) or aerobic intensity where you've pushed you muscles to their limits but have done so in a relatively aerobic state (e.g. heavy weights to failure but with moderate rest periods)?
I hope I've explained what I mean ok (and have aerobic/anaerobic the right way around).
Anaerobic intensity: Lots of effort,very short duration - under 30-40 secs (per set). In the case of weightlifting for muscle growth you'd aim for approx 3-6 sets per muscle group and go to failure. You would have short breaks between sets and concentrate on one muscle group at a time..unlike your circuit training which is becoming aerobic,i.e. you're lifting quite light and getting a long break between sets,this is more endurance training and is not the best way to put on lean muscle.
oddman said:
I think you need to be realistic. Have you ever had the 'bulk' you desire - I suspect not.
If you are eating well and doing a decent amount of exercise you may be close to your genetic potential. TBH looking ahead I think you should be thinking about how you keep and consolidate the gains you've made. ie. focus on health and function not looks. Any increase in intake will need to be matched by an increase in volume of training to make sure you don't just add it as fat.
FWIW the hideous instrument of torture that is the Concept 2 (using a 5000m/20min warm up) made my jackets noticeably tighter. I didn't notice any obvious effects because I think the increase went on back muscles. This way you get calorie burn aerobic fitness and maybe bigger muscles.
Careful out there - your post could be a dog whistle to 'roid pushers and protein quacks
Or the needlessly, pointedly rude?If you are eating well and doing a decent amount of exercise you may be close to your genetic potential. TBH looking ahead I think you should be thinking about how you keep and consolidate the gains you've made. ie. focus on health and function not looks. Any increase in intake will need to be matched by an increase in volume of training to make sure you don't just add it as fat.
FWIW the hideous instrument of torture that is the Concept 2 (using a 5000m/20min warm up) made my jackets noticeably tighter. I didn't notice any obvious effects because I think the increase went on back muscles. This way you get calorie burn aerobic fitness and maybe bigger muscles.
Careful out there - your post could be a dog whistle to 'roid pushers and protein quacks
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