Gain 10 lbs of muscle without gaining any fat? I

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    Dec 17, 2013 12:24 AM GMT
    Does anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!
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    Dec 17, 2013 1:14 AM GMT
    Lean beef, chicken, fish (salmon, tuna), vegetables, egg whites. To gain muscle, you need to feed your body enough calories, but the right sort of calories and you will get the right sort from the foods mentioned.
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    Dec 17, 2013 2:18 AM GMT
    Lee1368 saidDoes anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!


    Not likely. Guys ask me this all the time-- when bulking, you will likely gain some fat and water weight too, but that doesn't mean you'll get FAT. If you're an average gainer who trains naturally, to gain 10lb muscle usually means gaining 12-15 pounds total mass, including fat and water. A 2-3% gain in bf is normal and reversible.

    You will temporarily lose some definition, which is why most guys bulk in the winter and then cut in the spring. To add muscle mass, you must significantly increase your consumption of complex carbs-- your body preferentially metabolizes carbs for energy, and if you don't consume enough, much of the extra protein you're eating will be burned for energy and not synthesized into new muscle tissue.

    Similarly, high concentrations of carbs, especially after a hard workout, are essential for the anabolic conversion of protein into new muscle tissue.

    The only sure way to bulk without adding significant fat or water is to cheat by using steroids, which I don't recommend.

    Bottom line: don't be afraid to eat more CLEAN carbs when bulking!
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    Dec 17, 2013 2:18 AM GMT
    Heres the honest to God truth - if you're looking to gain - you're going to get some fat. You're going to be miserable trying not to because you'll be eating the same raw things. Hence why it's sometimes better to go above your goal (say 15 lbs) and then trim that fat.

    Needless to say, don't think this means you can binge out on fast food and processed crap. Keep the diet healthy and have a gram of protein for every lb of body weight everyday.
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    Dec 17, 2013 2:43 AM GMT
    This is just anecdotal but I gained about 10 lbs over the last year and a half and I think most of it was muscle. I started doing a lot of push ups and pull ups but kept my diet pretty much the same albeit making an effort to eat more. I still have a lot more muscle to gain but I like how it's going so far. I too was afraid of getting fat but I've been lucky so far. The way I'm gauging my weight gain is via how visible my ribs are and how much I can pinch around the muffin top area lol. So far so good. I avoid refined carbs like the plague but eat pretty everything else with no restrictions.

    Also make sure to sleep. This was a problem for me but since getting 6 hrs or more of rest each night I'm seeing better gains. Good luck.
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    Dec 17, 2013 2:46 AM GMT
    Alexxx5 said
    Lee1368 saidDoes anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!


    Not likely. Guys ask me this all the time-- when bulking, you will likely gain some fat and water weight too, but that doesn't mean you'll get FAT. If you're an average gainer who trains naturally, to gain 10lb muscle usually means gaining 12-15 pounds total mass, including fat and water. A 2-3% gain in bf is normal and reversible.

    You will temporarily lose some definition, which is why most guys bulk in the winter and then cut in the spring. To add muscle mass, you must significantly increase your consumption of complex carbs-- your body preferentially metabolizes carbs for energy, and if you don't consume enough, much of the extra protein you're eating will be burned for energy and not synthesized into new muscle tissue.

    Similarly, high concentrations of carbs, especially after a hard workout, are essential for the anabolic conversion of protein into new muscle tissue.

    The only sure way to bulk without adding significant fat or water is to cheat by using steroids, which I don't recommend.

    Bottom line: don't be afraid to eat more CLEAN carbs when bulking!


    How man g of carbs do you recommend daily?
    And do veggies and fruits count toward carb counts, or only starchy things like rice, potatoes, and pasta?
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    Dec 17, 2013 3:15 AM GMT
    timshel said
    Alexxx5 said
    Lee1368 saidDoes anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!


    Not likely. Guys ask me this all the time-- when bulking, you will likely gain some fat and water weight too, but that doesn't mean you'll get FAT. If you're an average gainer who trains naturally, to gain 10lb muscle usually means gaining 12-15 pounds total mass, including fat and water. A 2-3% gain in bf is normal and reversible.

    You will temporarily lose some definition, which is why most guys bulk in the winter and then cut in the spring. To add muscle mass, you must significantly increase your consumption of complex carbs-- your body preferentially metabolizes carbs for energy, and if you don't consume enough, much of the extra protein you're eating will be burned for energy and not synthesized into new muscle tissue.

    Similarly, high concentrations of carbs, especially after a hard workout, are essential for the anabolic conversion of protein into new muscle tissue.

    The only sure way to bulk without adding significant fat or water is to cheat by using steroids, which I don't recommend.

    Bottom line: don't be afraid to eat more CLEAN carbs when bulking!


    How man g of carbs do you recommend daily?
    And do veggies and fruits count toward carb counts, or only starchy things like rice, potatoes, and pasta?


    There's a lot more variability in recommending carb intake than protein, and so much depends on your age, body type, base metabolic rate (BMR), and level of training.

    I can only offer my own bulking formula here, which is 2.5 g carbs/pound body weight WHEN BULKING. So for me its about 650g/day, plus 2g protein/lb, or about 500 g. But I only arrived at that after years of experimentation.

    And yes, fruit has lots of carbs, but be careful-- it's mostly simple sugar (fructose/sucrose). Eating too much can spike your insulin levels and put on weight over time. Not fully ripe bananas are a great combo of enough simple carbs and lots of starchy/fibrous carbs-- perfect for pre and post workout.

    Most veggies have very low levels of carbs-- a pound of raw carrots has about as many carbs as 2 ripe peaches or a 3 oz potato.

    Lots to consider!
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    Dec 17, 2013 10:40 PM GMT
    OP, are you a beginner? How long have you been training? How many lbs of lean mass have you gained since you started? How fast do you want these 10lbs?
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    Dec 17, 2013 11:32 PM GMT
    Alexxx5 said
    Lee1368 saidDoes anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!


    Not likely. Guys ask me this all the time-- when bulking, you will likely gain some fat and water weight too, but that doesn't mean you'll get FAT. If you're an average gainer who trains naturally, to gain 10lb muscle usually means gaining 12-15 pounds total mass, including fat and water. A 2-3% gain in bf is normal and reversible.

    You will temporarily lose some definition, which is why most guys bulk in the winter and then cut in the spring. To add muscle mass, you must significantly increase your consumption of complex carbs-- your body preferentially metabolizes carbs for energy, and if you don't consume enough, much of the extra protein you're eating will be burned for energy and not synthesized into new muscle tissue.

    Similarly, high concentrations of carbs, especially after a hard workout, are essential for the anabolic conversion of protein into new muscle tissue.

    The only sure way to bulk without adding significant fat or water is to cheat by using steroids, which I don't recommend.

    Bottom line: don't be afraid to eat more CLEAN carbs when bulking!


    Give me some examples of clean carbs and how much should I take in?
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    Dec 17, 2013 11:39 PM GMT
    bachian saidOP, are you a beginner? How long have you been training? How many lbs of lean mass have you gained since you started? How fast do you want these 10lbs?

    I use to weigh 240 lbs I pick up running and lifting weight and today I weight 150lbs. I have a knee injury that keeps me from running. I changed my diet by ratting large amount of protein , fruit. Veggies nuts and cheese. Will now I think I cut and decreased body fat but now I want to be bigger.
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    Dec 18, 2013 1:35 AM GMT
    Lee1368 saidDoes anyone know how can I gain 10 lbs of muscle without gaining any fat? I eat 30-40 grams of protein every three hours 5-6 x a day but I'm on a low carb diet. Any help would be appreciated!


    Yeah, eat some carbs, and do HIIT. Your plan is one for failure.
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    Dec 18, 2013 2:50 PM GMT
    No.

    At some point that has to be the answer and we stop explaining lol.

  • FireDoor211

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    Dec 18, 2013 4:26 PM GMT
    Lee1368 said
    bachian saidOP, are you a beginner? How long have you been training? How many lbs of lean mass have you gained since you started? How fast do you want these 10lbs?

    I use to weigh 240 lbs I pick up running and lifting weight and today I weight 150lbs. I have a knee injury that keeps me from running. I changed my diet by ratting large amount of protein , fruit. Veggies nuts and cheese. Will now I think I cut and decreased body fat but now I want to be bigger.


    Dude! From 240, to 150! That's incredible! I struggle just to keep myself below 190. lol. How long did it take you?
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    Dec 18, 2013 7:07 PM GMT
    FireDoor211 said
    Lee1368 said
    bachian saidOP, are you a beginner? How long have you been training? How many lbs of lean mass have you gained since you started? How fast do you want these 10lbs?

    I use to weigh 240 lbs I pick up running and lifting weight and today I weight 150lbs. I have a knee injury that keeps me from running. I changed my diet by ratting large amount of protein , fruit. Veggies nuts and cheese. Will now I think I cut and decreased body fat but now I want to be bigger.


    Dude! From 240, to 150! That's incredible! I struggle just to keep myself below 190. lol. How long did it take you?


    It took me 2 years with diet, running and weights lifting. I had a size 40 something waist then but now I have a size 28 waist.
  • FireDoor211

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    Dec 20, 2013 9:17 PM GMT
    Damn, I've been doing about the same thing. I widdled myself down to about 170, then shot back up to 210. now I'm working my way back down. It took me 2 years to burn off my first 40 pounds.
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    Dec 21, 2013 12:42 AM GMT
    Lee1368 saidI use to weigh 240 lbs I pick up running and lifting weight and today I weight 150lbs. I have a knee injury that keeps me from running. I changed my diet by ratting large amount of protein , fruit. Veggies nuts and cheese. Will now I think I cut and decreased body fat but now I want to be bigger.


    During this weight loss process, did you happen to measure your body fat regularly? It would be useful to know if you happened to gain or lose any lean mass. In my experience lost lean mass is easily recovered through muscle memory.

    If you are a beginner, you could easily put on this lean mass during the first year or less depending on your genetics and how committed you are to an effective diet and training regimen. It's a different story if you have gained 30lbs or more of lean mass during the last 5 years. By then you would have exhausted most of your genetic potential and gaining 10lbs of lean mass would take years -- assuming you could still gain this much at this point.

    Fortunately for your stature and body type this upper bound is not a concern. You will reach a muscular look much sooner than your genetic potential.
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    Dec 25, 2013 6:41 PM GMT
    While eating protein is very important you need your carbs if you want to get bigger. Don't be afraid to eat some grainy carbs every now and then.
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    Dec 25, 2013 7:03 PM GMT
    Sorry guy, but low carb diets and gaining muscle are mutually exclusive. You need carbs to put on lean mass. I get the majority of my carbs from oats, brown rice, sweet potatoes, vegetables, and bananas.

    Don't be afraid to put a little fat on, you can always trim it off later. Go beast mode on the bulking in winter, then cut to Adonis mode for summer if you so desire. Stay positive, may the gains be with you, 10 lbs of lean mass will take quite awhile especially if your body is accustomed to resistance training.
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    Dec 28, 2013 2:47 AM GMT
    No to gain muscle, you have to eat a calorie surplus, unfortunately that's going to involve gaining some fat.

    Low carb's not good if you're working out. Your body needs carbs to fuel the body's metabolic processes which take place during resistance training....
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    Dec 28, 2013 5:39 AM GMT
    10lbs of muscle is a lot. And no, it's not realistic to expect to gain that much muscle and not gain any fat. It seems like it should be possible in the laboratory, but in reality it's next to impossible. Setting realistic goals and achieving them is much more rewarding than setting unrealistic ones and failing.