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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