Fat stomach from bulking.

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    Oct 05, 2010 1:21 AM GMT
    I started at 120lbs and bulked to 132lbs. I could really see some mass on my chest and legs. But now I also have this huge guts sticking out. I never worked out my abs during bulking thinking it will burn too much calorie and hard my bulking. Now I realize that's stupid. But how do I lose the belly fat without losing the mass i gained from bulking?

    Thanks for any help.
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    Oct 05, 2010 6:05 AM GMT
    That's natural for bulking. Seriously- Lee Priest looks like a bear offseason.
    Lee-Priest-Off-Season-Fat.jpg

    Point being in order to cut, what's working for me is that I just eat lean- about a gram of protein per pound of body weight and just reduce your calorie/kilocalorie intake by upwards of 1000 calories somehow; either by eating super lean or by exercising for a little bit.

    I hope that helps.
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    Oct 05, 2010 9:01 PM GMT
    Eat 5 smaller lean meals throughout the day with the largest for breakfast and the smallest the last in the evening. Learn to eat lots of vegetables, including broccoli. Drink lots of water daily.

    45 minutes cardio 5 days/week.

    You might lose some muscle mass as you lose the fat (fat comes off the entire body, it will not be just from the belly). Consider the past a learning experience.
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    Oct 05, 2010 9:18 PM GMT
    Bullwinklemoos saidThat's natural for bulking. Seriously- Lee Priest looks like a bear offseason.
    Lee-Priest-Off-Season-Fat.jpg


    THIS is Lee Priest?! icon_eek.gif
    Daaaammn!
    He should keep the chest and facial hair, but of course he has to shave all that before competitions.
    He looks hot though, well, lose the gut lol!
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    Oct 05, 2010 9:31 PM GMT
    Try Clean Bulk- Versus- Dirty Bulk.

    Clean bulk requires eating a lot of stuffing with the right stuff and maybe include a circuit in your routine... HIIT... and a lil cardio.
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    Oct 12, 2010 6:18 PM GMT
    I seem to be running into the same problem...I've gained about 20 pounds over the last few months and I see a definite increase in my legs and arms, but my abs seem to be disproportionally fat. Does anybody have a solution to builking up pecs rather than abs? (I have 1 day for pecs and triceps only)

    And I was told I shouldn't do any cardio due to my fast metabolism.
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    Oct 12, 2010 6:47 PM GMT
    q1w2e3 saidI seem to be running into the same problem...I've gained about 20 pounds over the last few months and I see a definite increase in my legs and arms, but my abs seem to be disproportionally fat. Does anybody have a solution to builking up pecs rather than abs? (I have 1 day for pecs and triceps only)

    And I was told I shouldn't do any cardio due to my fast metabolism.


    that's exactly what i was told by most people on bodybuilding sites.
    because of my fast metabolism i was told to keep my workout under 90 minutes and not do any cardio.
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    Oct 12, 2010 7:07 PM GMT
    gta129 said
    q1w2e3 saidI seem to be running into the same problem...I've gained about 20 pounds over the last few months and I see a definite increase in my legs and arms, but my abs seem to be disproportionally fat. Does anybody have a solution to builking up pecs rather than abs? (I have 1 day for pecs and triceps only)

    And I was told I shouldn't do any cardio due to my fast metabolism.


    that's exactly what i was told by most people on bodybuilding sites.
    because of my fast metabolism i was told to keep my workout under 90 minutes and not do any cardio.
    For both of you, try balancing your cardio with your bulking.
    In other words, go ahead and do cardio, but keep it at a minimum so you don't lose bulk.
    Play around with different levels and lengths of time with the cardio to figure out where your sweet spot is.
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    Oct 12, 2010 7:15 PM GMT
    Okay so 5 minutes of cardio isn't enough...icon_razz.gif
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    Oct 12, 2010 7:18 PM GMT
    A couple of things you should remember..
    1) Men store excess fat in the gut.
    2) If you consume more calories than your body can use, then it will store it as fat.

    If you don't want to get fat, then don't bulk. Eat clean all the time. If you want to gain/preserve your mass, save the calories for before and after your workout. Google for "carb timing". Bulking and cutting doesn't work for everyone. The sooner guys realize this, the sooner they'll get some real results.
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    Oct 12, 2010 7:31 PM GMT
    q1w2e3 saidOkay so 5 minutes of cardio isn't enough...icon_razz.gif
    5 minutes of HIIT is my sweet spot. Anything more, and I lose muscle mass. Kinda weird cause I'm a mesomorph...you'd think it would take 50 minutes of HIIT to lose a pound per week. icon_lol.gif
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    Oct 12, 2010 7:31 PM GMT
    When I started working out, my weight was 143lbs and my body fat ratio was 8%. Now (2 years later) my weight is 165lbs with a body fat ratio of 5.1%. I don't do cardio. I'm a living proof you don't need to get fatter to bulk (though I'm still 15lbs away from my goal). My weight increases on a very slow, but steady manner. Rapid increases are a sure sign you are gaining fat.

    You need to find the sweet spot where you eat enough to gain mass and yet not enough to make you fat. This takes patience and experimentation. It took me a year to find it. Many skinny guys like me when they start to work out they listen to the advice that they need to EAT in a very naive manner, as if they were immune to fat gain. The worst of all is that, unlike meso/endomorphs, ectomorphs often look like complete crap when they accumulate fat on the belly, because their arms, legs, backs, etc are still skinny.

    And what about your diet? Candies, fries, soda and fast foot are supposed to be occasional if not rare treats.

    BTW, have you heard of HIIT?
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    Oct 12, 2010 7:32 PM GMT
    xrichx saidA couple of things you should remember..
    1) Men store excess fat in the gut.
    2) If you consume more calories than your body can use, then it will store it as fat.

    If you don't want to get fat, then don't bulk. Eat clean all the time. If you want to gain/preserve your mass, save the calories for before and after your workout. Google for "carb timing". Bulking and cutting doesn't work for everyone. The sooner guys realize this, the sooner they'll get some real results.
    +1
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    Oct 12, 2010 7:34 PM GMT
    bachian saidThe worst of all is that, unlike meso/endomorphs, ectomorphs often look like complete crap when they accumulate fat on the belly, because their arms, legs, backs, etc are still skinny.
    I used to call one of my cousins a "pregnant rattlesnake." icon_lol.gif
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    Oct 12, 2010 7:41 PM GMT
    bachian said
    And what about your diet? Candies, fries, soda and fast foot are supposed to be occasional if not rare treats.

    BTW, have you heard of HIIT?


    Yes, that is what I do for 5 minutes. icon_lol.gif And my body fat went from 6% to 5%. icon_redface.gif
    My diet is mostly veggies and protein (which is making me rather full)--I have never eaten any fast food in my life (unless I was force-fed or can't find food). I trim the fat off the meat. Soda makes me gassy, and same for fries (probably by a totally different mechanism).

    Following the advice of my PT I got a "weight-gainer" but it's rather fatty so I only drink it on the days I work out (i.e. 4 days a week).

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    Oct 12, 2010 8:11 PM GMT
    ............................

    Oh sorry i was too distracted looking at your pics to read your post icon_redface.gif
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    Oct 12, 2010 8:35 PM GMT
    Heres the regime I use for my clients when this happens:

    Food: 1.5 to 2 grams of protein and 6 grams of carbs per day. Keep off the saturated fats. Lots and lots of fruit and veg and salad

    CV: absolutely essential; do 3 high intensity 40' interval training sessions a week that is your mean heart rate should be 80% of calculated max heart rate

    keep up your resistance work

    Activities of daily living: this is often forgotten. Be active, no elevators or escalators, walk fast when ever possible. don't sit for more that 30 mins without getting up and moving, walk around when you are on the phone, park your car away from where you need to be and walk the last bit. Take every opportunity to be mobile.

    Don't be discouraged - after 3 months you will look fabulous. Good luck
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    Oct 12, 2010 8:56 PM GMT
    In before chucky comes along and tears him apart....

    The huge belly on a disgustingly fat 132lber icon_rolleyes.gif
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    Oct 12, 2010 9:11 PM GMT
    Hee hee......
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    Oct 12, 2010 9:15 PM GMT
    Bullwinklemoos saidThat's natural for bulking. Seriously- Lee Priest looks like a bear offseason.
    Lee-Priest-Off-Season-Fat.jpg

    Point being in order to cut, what's working for me is that I just eat lean- about a gram of protein per pound of body weight and just reduce your calorie/kilocalorie intake by upwards of 1000 calories somehow; either by eating super lean or by exercising for a little bit.

    I hope that helps.


    GROSS! icon_eek.gif

    God forbid I ever look like that, I prefer to put on my mass lean and realistically. So far I've managed to gain 30lbs while staying at 7% body fat since February. Getting fat while bulking should be avoidable with proper diet and exercise.
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    Oct 12, 2010 9:18 PM GMT
    gta129 said But now I also have this huge guts sticking out.


    311162_609451.jpg

    Are you calling that thing sticking out of your underwear a gut?
  • jperfit

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    Oct 12, 2010 9:28 PM GMT
    Best thing is the take a green tea capsule and a capsule thats high in omega 3's right after you eat this not only helps the foods to digest but recent research shows it keeps fats cells from maturing especially visceral fat( that surrounds your inner organs within the stomach region). i tried it and it does work
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    Oct 12, 2010 9:29 PM GMT
    gta129 saidI started at 120lbs and bulked to 132lbs. I could really see some mass on my chest and legs. But now I also have this huge guts sticking out. I never worked out my abs during bulking thinking it will burn too much calorie and hard my bulking. Now I realize that's stupid. But how do I lose the belly fat without losing the mass i gained from bulking?

    Thanks for any help.


    Little Buddy, Sweety... you're not fat. You're diminutive / tiny. That's not a bad thing. You can have fat around your mid section, and not be eating enough. When you don't get enough calories, your body starts storing fat. That's why fat people get and stay fat and why diets fail and folks get EVEN FATTER. I'm sure you've seen skinny guys with big stomachs or pictures of starving folks the same way. EAT.

    There WAS another topic here from last week, that went through this, and I don't find it now, but, you need to get you calories up, and get busy with HIIT.

    I'm 5'5" as well, and weighed 150 was 15 and I wasn't fat, either.

    The secret to being lean is having muscle and staying busy and eating adequate calories to have a fast metabolism. You do that by eating enough to support vigorous activity and giving it some time. Getting bigger / smaller is a common sense thing. If you eat more than you burn, you'll get bigger; if you don't, you'll get smaller. If you don't eat, you'll look like crap and feel like crap and get fatter.

    You'll do better if you eat, and do HIIT, and make consistent gains over the long term. I weighed 175 when I was 17, and I was lean. At 28, I was 230#. It's a progession that is all based on science and the ability to listen / observe what's happening with the human machine.

    Eat. Do HIIT. Lift. Eat some more.
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    Oct 12, 2010 10:26 PM GMT
    Informative article regarding "bulking"..
    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking
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    Oct 12, 2010 10:34 PM GMT
    It's a real pain in the behind if you let yourself go too much, and it takes work to get it off. There's a fine line between eating enough for consistent gains, and having energy, and being a pig.

    Most guys don't eat enough, and whine about not making gains, or they over train. There's a few guys, that eat like pigs, and do little to no exercise other than lift and they get fat. There are guys, like me, that eat like pigs, and turn up the cardio and have the muscle to burn those calories, but, that takes YEARS. As I grow older, I can't stuff myself the way I once did, and it's easier to get too fat but I don't worry about having my body fat at 6% unless I want to do a show.

    Unless you're a juice head, or have a strong mesomorphic somatype, you're not going to make good gains staying below 8% fat. In my personal experience, I think, and I've read in other places, I do best making gains at around 12% to 20%, which is still considered lean. Even if you are a juice head, you'll make better gains if you have more calories. That's the facts of life. That doesn't mean being 30% fat.

    Cardiovascular fitness is important, for anyone. It needs to be integrated into everyone's activities.