3 Tricks to ELIMINATE Fat Gains While Bulking Up
3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
If you are familiar with my past transformations, you’ll know that I was as small as 107 lbs (as an adult) and managed to pack on a substantial amount of muscle while reducing my bodyfat.
Program I Used to Transform My Physique <== Click Here
After maintaining that physique for some time, I decided to take a very popular approach to bulking. The idea was simple, I would pick a goal weight and I would surpass that weight by 10-20 lbs. I would then cut whatever fat I had put on and reveal my new, more muscular physique.
Program I Used to Cut 14% Body Fat <== Click here
Although I had put on a great amount of muscle in a very short amount of time, I am certain that the extra fat I piled on was unnecessary. I am currently maintaining a lean physique while bulking and am seeing amazing results WITHOUT the unwanted fat.
If you are looking to bulk up without putting on the unwanted (and unnecessary) fat, here are 3 tricks I am using in order to eliminate fat gains while bulking.
3 Tricks to ELIMINATE Fat Gains While Bulking
1. Take it easy on the surplus
We all are aware that in order to put on muscle we must be in a caloric surplus. However, this does not mean that the higher the surplus, the faster the muscle gains. You see, your body can only synthesize a certain amount of muscle tissue per day. Therefore, it makes much more sense to put your body in a precise surplus rather than aimlessly stuff your face to move the scale.
A VERY simple formula for hardgainers is 18-20 x your bodyweight (in lbs) = Your daily caloric intake.
Example: 18 x 145 lbs = 2,610 calories per day
This will ensure that you are in a surplus without overdoing it and ending up packing inches onto your waist instead of your arms.
2. Add NEW muscle stimulus
I don’t care how accurate your diet is, if you are not introducing new stimulus to the muscle, it will not grow. This is why it is crucial that you follow a proper weight training program for your body type in order to ensure you are training properly. You see, if you are in a surplus (like the one mentioned above) but you are not training intense enough, you WILL put on fat, period. If you are following a shitty training program, your caloric surplus will have nowhere to go except fat stores.
3 Reasons Your Workout Program Sucks <== Click Here
3. Cardio while bulking?
We all know that too much cardio can have negative effects on muscle growth. However, 2-3 short sessions of THE PROPER CARDIO per week can help eliminate fat gains while bulking without hindering your muscle gains.
Although any type of cardio will help eliminate fat gains, I recommend shorter duration, more intense intervals. These sessions do not have to be longer than 10-20 minutes and have been shown to spare more lean muscle tissue and stimulate great fat loss than lower intensity cardio.
Bulk up the right way!
There you have it guys, 3 simple tricks for bulking up without worrying about unnecessary fat gains in the process. Don’t exaggerate your caloric surplus, follow a solid training program, and implement some HIIT 2-3 days per week.
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Have fitness questions? Leave a comment below!
October 30th, 2012 at 7:38 pm
Split routines or full body workouts? I see some of your videos deal with full body, but what’s gonna give you the best workout? The full body workouts I’ve looked at, and those that I’ve tried, leave me feeling like I’m not getting the work in that I should. Thoughts?
November 15th, 2012 at 11:30 pm
Full body workouts 3-4 days per week (if done correctly) are THE BEST approach for beginners. If you don’t feel challenged enough, I would try upper body/lower body splits.