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Bulking and Belly Fat question
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18-05-2012 6:11pm#1Hi ,
Trying to bulk up at the minute. Problem is it seems pretty much to be going on my belly and nowhere else. Ive read that for some people it starts on the belly and gradually goes elsewhere. If this is the case , then thats fine , I can live with that. However , I'm concerned that instead of gaining bulk elsewhere it'll just continue to go on my belly.
So I guess I just need some reassurement that eventually I'll start to gain some weight on my body where I want it, rather than my belly expanding infinitely outwards.
My diet is pretty clean,also I'm vegan.
I'm drink a calorific coconut milk + peanut butter shake for the extra calories ( works out at about 1800 odd ). As a vegan this would appear to be a good way of gaining calories. However , if theres a better way I would love to know
Any advice greatly appreciated.
PJ0
Comments
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endeavourgym wrote: »Hi op,
my initial response would be, for you to go to your nearest farm slaughter a cow and eat it up, vegan diets are excellent bar their exclusion of meats.
For a vegan surely that's pretty much the whole point of their diet.0 -
Hi ,
Trying to bulk up at the minute. Problem is it seems pretty much to be going on my belly and nowhere else. Ive read that for some people it starts on the belly and gradually goes elsewhere. If this is the case , then thats fine , I can live with that. However , I'm concerned that instead of gaining bulk elsewhere it'll just continue to go on my belly.
So I guess I just need some reassurement that eventually I'll start to gain some weight on my body where I want it, rather than my belly expanding infinitely outwards.
My diet is pretty clean,also I'm vegan.
I'm drink a calorific coconut milk + peanut butter shake for the extra calories ( works out at about 1800 odd ). As a vegan this would appear to be a good way of gaining calories. However , if theres a better way I would love to know
Any advice greatly appreciated.
PJ
Eh, this doesn't sound like 'bulk', more like fat gain...
As for the diet - 200g bag of cashew nuts in tesco for €3 will give you 1160 calories.0 -
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You might know most of what im saying to you already but just encase you dont il blab on a bit, it might help you a bit in someway.
its not as easy as you might think to bulk properly, you need to know your body type first of all and most importantly look at your training , this has to be suited towards your body type and your goal (bulk). if your training is not right your screwed straight away i.e an ectomorph (hard gainer) looking to gain muscle and bulk and spending over an hour in the gym banging out 12 to 15 reps of 4 or 5 sets of 2 or 3 muscle groups and finishing it of with some high intensity interval training, its just not going to work, trust me that use to be me as a young teen.:D
know your body type and structure your training and diet around it, trust me you'l save yourself a lot of effort both bulking and cutting.
how long have you been bulking out of interest? if you have only just started recently, your stomach is more than likely just bloated, I assume your taking in plenty of carbs ? First thing in the morning if your stomach is as flat as a pancake only to bloat out throughout the day after meals etc its just due to a calorie surplus/high carb intake , its normal. Bulking and in paticulary Carbs in my experience will do that, in all bloating of the stomach region is expected during a bulk.
before my last bulk my BF was just under 10, I bulked gained 9kg's and my body fat had gone up to 13 %, so a little fat gain yes and loss of definition around my abs but for most of us natural muscle builders its expected. Very hard to stay cut and build muscle at the same time unless your on some sort of gear. Dont be afraid of getting a little chubby
and yes gradually your whole frame will fill out providing your training and diet is geared towards it correctly. 0 -
mufcboy1999 wrote: »You might know most of what im saying to you already but just encase you dont il blab on a bit, it might help you a bit in someway.
its not as easy as you might think to bulk properly, you need to know your body type first of all and most importantly look at your training , this has to be suited towards your body type and your goal (bulk). if your training is not right your screwed straight away i.e an ectomorph (hard gainer) looking to gain muscle and bulk and spending over an hour in the gym banging out 12 to 15 reps of 4 or 5 sets of 2 or 3 muscle groups and finishing it of with some high intensity interval training, its just not going to work, trust me that use to be me as a young teen.:D
know your body type and structure your training and diet around it, trust me you'l save yourself a lot of effort both bulking and cutting.
how long have you been bulking out of interest? if you have only just started recently, your stomach is more than likely just bloated, I assume your taking in plenty of carbs ? First thing in the morning if your stomach is as flat as a pancake only to bloat out throughout the day after meals etc its just due to a calorie surplus/high carb intake , its normal. Bulking and in paticulary Carbs in my experience will do that, in all bloating of the stomach region is expected during a bulk.
before my last bulk my BF was just under 10, I bulked gained 9kg's and my body fat had gone up to 13 %, so a little fat gain yes and loss of definition around my abs but for most of us natural muscle builders its expected. Very hard to stay cut and build muscle at the same time unless your on some sort of gear. Dont be afraid of getting a little chubby and yes gradually your whole frame will fill out providing your training and diet is geared towards it correctly.
great info thanks
can you point me to somewhere I can read and find out more about my body type? thanks Rob0 -
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mufcboy1999 wrote: »an ectomorph (hard gainer) looking to gain muscle and bulk and spending over an hour in the gym banging out 12 to 15 reps of 4 or 5 sets of 2 or 3 muscle groups and finishing it of with some high intensity interval training, its just not going to work, trust me that use to be me as a young teen.:D
So what should an ectomorph be doing? 0 -
great info thanks
can you point me to somewhere I can read and find out more about my body type? thanks Rob
found it hard to find a decent video on youtube explaining it without actual pro bodybuilders starring in them, for me there on the gear so it really doesnt matter what body type they are because pretty much anyone is going to grow on steroids.
i prefer to use simple examples from natural athletes or the average gym rats etc. This link explains it aswell as providing a test to help determine what you are. Just click on the link and it will explain it so you can get a basic grasp of it instead of me posting it here.
http://www.bodybuilding.com/fun/becker3.htmSo what should an ectomorph be doing?
basically make sure you eat all around you first of all , adopt the seafood diet (what ever you see eat) but try get as much good clean food as possible but at the same time if that cant be done get those extra calories anyway you can. A calorie surplus is huge here for an ecto !, Id recommend a mass/weight gainer for any ecto too , its a must have imo and is a lot easier to get down your troth than another big meal aswell as being high in protein.
your going to feel stuffed, you wont feel hungry most of the time and im pretty sure you'll be sick of food but you'l have to force feed yourself. Dont worry about a clean bulk too much, your an ecto you can afford a small bit of a dirty bulk because your metabolism is naturally high so just make sure you focus on getting those extra calories each day in order to grow.
Training wise, short and sweet aim to be in and out of the gym in 40 to 60 minutes.... cardio to an absolute minimum. Lift heavy, rep range 6-8 infact never more than 8 for a ecto during a bulk, work of your 1rm and monitor your weight. Plenty of stretching pre and post workout, most ecto's are injury prone when lifting heavy and in general. Remember ecto's were not built to be big genetically , endurance etc is your game genetically so your body will take some time to adapt to heavy lifting but its achievable by anyone no matter how skinny you are with hard work and that includes your diet. For me eating was the hardest part , its just my personal opinion but if your an ecto seriously look at adding supplements to your diet.
Also its worth saying your never one body type alone, you just predominantly lean towards one , everyone has a bit of ecto,endo and yes meso in them !.:)0 -
mufcboy1999 wrote: »found it hard to find a decent video on youtube explaining it without actual pro bodybuilders starring in them, for me there on the gear so it really doesnt matter what body type they are because pretty much anyone is going to grow on steroids.
i prefer to use simple examples from natural athletes or the average gym rats etc. This link explains it aswell as providing a test to help determine what you are. Just click on the link and it will explain it so you can get a basic grasp of it instead of me posting it here.
http://www.bodybuilding.com/fun/becker3.htm
basically make sure you eat all around you first of all , adopt the seafood diet (what ever you see eat) but try get as much good clean food as possible but at the same time if that cant be done get those extra calories anyway you can. A calorie surplus is huge here for an ecto !, Id recommend a mass/weight gainer for any ecto too , its a must have imo and is a lot easier to get down your troth than another big meal aswell as being high in protein.
your going to feel stuffed, you wont feel hungry most of the time and im pretty sure you'll be sick of food but you'l have to force feed yourself. Dont worry about a clean bulk too much, your an ecto you can afford a small bit of a dirty bulk because your metabolism is naturally high so just make sure you focus on getting those extra calories each day in order to grow.
Training wise, short and sweet aim to be in and out of the gym in 40 to 60 minutes.... cardio to an absolute minimum. Lift heavy, rep range 6-8 infact never more than 8 for a ecto during a bulk, work of your 1rm and monitor your weight. Plenty of stretching pre and post workout, most ecto's are injury prone when lifting heavy and in general. Remember ecto's were not built to be big genetically , endurance etc is your game genetically so your body will take some time to adapt to heavy lifting but its achievable by anyone no matter how skinny you are with hard work and that includes your diet. For me eating was the hardest part , its just my personal opinion but if your an ecto seriously look at adding supplements to your diet.
Also its worth saying your never one body type alone, you just predominantly lean towards one , everyone has a bit of ecto,endo and yes meso in them !.:)
The super calorie surplus sounds about right! Words can not describe my appetite. The sensation of satiety is but a distant memory from when I was a child
In terms of the lifting advice, who is the high reps at ~60% of 1rm = best for mass gain method aimed at? This is what I've been doing for quite some time, progress has been slow though.
What % of my 1rm should I be aiming for with each rep with the methods you have suggested?
I am currently on why protein during the day and casein at night. What mass gainers would you recommend?0 -
The super calorie surplus sounds about right! Words can not describe my appetite. The sensation of satiety is but a distant memory from when I was a child
In terms of the lifting advice, who is the high reps at ~60% of 1rm = best for mass gain method aimed at? This is what I've been doing for quite some time, progress has been slow though.
try 80 per cent of your 1rm for 4 to 6 reps, a great thing to do is and what iv found great is to do 2 weeks strength training at the 4-6 rep range at 80 % of your 1rm and then 2 weeks of hypertrophy at the 8 to 12 rep range of a lighter weight, say 60 % of your 1rm... this will keep your body guessing and you can gain the benefits of both methods of training this way. As far as the 2 weeks strength and 2 weeks hyper thats just me, you could also do 4 weeks of one and then 4 weeks of the other but my point is there a great combo when combined.
at the end of your strength and hypertrophy training, pick a day when your free and go back and do your 1rm's they should have increased. No matter how small the increase is it means your getting stronger and that means only one thing your putting on muscle !. Remember ecto's are hard gainers so you'l have to train balls to the wall for those 40 to 60 minutes!, your muscle gains will be slower than a endo or meso so be patient and gradually your body will transform and you'l be looking meso like.
if your 1rms have increased that means you'l have to progress the weight you lift in order to keep the intensity high. its like the cycle of life it goes round and round but always structure your training around your 1rm.
Also it might be worth your while getting a training partner or someone at the gym to spot you during strength training and tbh any heavy lifting just to be on the safe side, you dont want to injure yourself over something stupid and avoidable.:)I am currently on why protein during the day and casein at night. What mass gainers would you recommend?
As far as supplements, your on the right path with whey and casein, stick with them. Add creatine to your diet , trust me its arguably the most anabolic thing you could take next to steroids, its a must for me.
on weight gainers, there all pretty much the same tbh like all supplements but during my bulk i stacked optimum nutrition's serious mass but im sure there are cheaper alternatives out there but i get a good bargain with ON because i order in bulk. As far as taste there great, stay away from strawberry though, very chemical tasting , id go with vanilla or chocolate and that goes for most supplements.
Also id recommend some free form BCAA's , yes you get them in your diet and protein supplements but id really look at getting something leucine heavy, studies show it prevents catabolic effects by the body and considered by most as the most anabolic BCAA available.0 -
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