38 YO Trying to build muscle and not gain weight

Hi all,
 
I've been lifting for over a year now.  But a little history 1st.  I weight 255 lbs 38% BF in Jan 07.  I decided to lose weight and change my life.    I started watching what I eat and eating 6 small meals a day.  In May 08 I hit 175 and 14% BF. 
This morning, I weighed myself and I'm at 184.  The 1st 10 mths was all cardio.  I incorporated lifting in Oct 07 and in the last 6 mths I've been very aggressive in my lifting, I also incorporated Whey Protein & Creatine.   I've terrified of gaining any weight.  I have not looked at my BF % afraid that the 9 lbs is fat and not muscle.  How can I ge this out of my head and not worry. 
 
BTW, See the shots beklow:
Before Jan-07

 
After Oct-08

 

Congrats on the transformation.  You look like a different person.  You actually look alot like this guy:

http://www.youtube.com/watch?v=uZM0EGBdHOw&feature=related

LOL. Just a little bit.... Just put tape on my glasses.

Well done Richman.Keep in mind that you will retain water with the creatine.So some of your weight gain will be due to this.If your truely aggressive with your lifting and eat healthy most of the time you have nothing to worry about.What is your lifting routine?

Hey man I wouldn't worry about it. You look great. Its only a problem if you notice it and you do nothing.

Gaining weight is not a big deal, start testing your BF and see what it does ever 2 weeks and see if you're going up or down. Adjust your diet from there.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Here's my workout!!!

Monday
Soccer league (45 Mins of intense sprinting)

Tuesday
Biceps: 
4 x 15 Hammer Curls (Fighting Bicep Tendonitis)
Triceps:
12x 10x 8x 6X 12x 12x pull downs
Chest: 
12x 10x 8x 6X 12x of Bench 3 x 12 of incline bench and 3 x 12 of decline bench
or 200 Advanced pushups (Depends on how my shoulder feels, tendonitis)
Shoulders:
12x 10x 8x 6X 12x Dumbell military Presses. 
3 x 15 Rear Deltoids
3 x Front Raises
Back
3 x 12 Seated Rows

Wedensday
5 mile run (No treadmill running unless is raining or too cold)
Abs

Thursday
Repeat Tuesday workout

Friday
45 mins Elliptical

Sat
3 - 5 mile run

I know i should be doing leg work, but i let my running do that for me.  

well done on the weight drop!my advice is slightly different to that above!!! i too did the same as you...droppd a lot of weight then decided that gaining muscle was next,which invariably means gaining some weight!!a terrifying prospect after what you have achieved!ha ha!do yourself a favour,lose the scales and bf calipers etc for a while!go with your agressive lifting approach and relax on the stats.you don't need to keep checking weight etc,with the dietry knowledge you must now have and the cardio included in your regime have faith in what you have done and are doing,scales can make you paranoid,and you will be changing what you do every other week on the basis of +- a couple of pounds!i did at first!you won't wake up one day looking like you did will you!i'm not saying work blind here,just take the emphasis away from scales and more towards gains.be safe in the knowledge that in3-4 months if you have gained a little fat you know that in 2-3 weeks you can wave goodbye to it,based on previous experience,plus any muscular gains aren't going to leave you as quick!jut an opinion on the training side,you seem to be doing a **** load of work in the two days-ever thought of doing-tue-chest+biceps    thurs-back+trieps and tag shoulders onto which ever one you have the most time for?i think that may enable you to focus on hitting some heavier weights for the particular area,due to less overall fatigue.logically whatever you are doing last on the current programme is probably operatng at 40%,due to tiredness.i personally think that hitting a muscle very hard once a week is more beneficial than what you are doing now,but hey thats my opinion!keep it up,whatever you do 

if you're not continually learning then you're listening to the wrong people!!

Richman



I know i should be doing leg work, but i let my running do that for me.  

Richman-excellent post and it's always great to see someone in our age bracket go through this transformation.   The young pups always think it will never happen to them and then one day you wake up...your married, have a few kids, have a professional job and you've gained 30-40 lbs.    One caution, don't let yourself get out of being symetrical by not hitting the legs.   Granted you are running/playing soccer and I don't under estimate that but if you continue to hit the weights hard you might end up looking like some of those guys who are upside down triangles!
 
Overall brother fantastic and keep us posted of your progress!

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

Richman


Here's my workout!!!

Monday
Soccer league (45 Mins of intense sprinting)

Tuesday
Biceps: 
4 x 15 Hammer Curls (Fighting Bicep Tendonitis)
Triceps:
12x 10x 8x 6X 12x 12x pull downs
Chest: 
12x 10x 8x 6X 12x of Bench 3 x 12 of incline bench and 3 x 12 of decline bench
or 200 Advanced pushups (Depends on how my shoulder feels, tendonitis)
Shoulders:
12x 10x 8x 6X 12x Dumbell military Presses. 
3 x 15 Rear Deltoids
3 x Front Raises
Back
3 x 12 Seated Rows

Wedensday
5 mile run (No treadmill running unless is raining or too cold)
Abs

Thursday
Repeat Tuesday workout

Friday
45 mins Elliptical

Sat
3 - 5 mile run

I know i should be doing leg work, but i let my running do that for me.  

You've done a great job man, massive transformation, below is just a routine I'd advise compared to your current one, although I don't know how much weight work you actually want to do - but this would be a fairly simple routine that would be effective.

Monday
Soccer league (45 Mins of intense sprinting)

Tuesday

Chest:
 Flat bench 4x10
Incline Flies 4x10
Dips 4x10

Back:
Deadlift 4x10
Chin Up 4x10
Bent/Seated Row 4x10
Bi Curls 2x10

Wedensday
5 mile run (No treadmill running unless is raining or too cold)
Abs

Thursday

Shoulders:
OH/Arnold Press 4x10
Front/Lat Raise 4x10
Any Variation of rear delt pull 4x10
Shrugs 4x10
Tri Extension 2x10

 - And I know you leave the leg work to running but I'd recommend you do 3x5 Squats and 2x8 calf raises on this day too, so at least you getting in a small amount of leg work each week which shouldnt be too taxing when included with your running.

Friday
45 mins Elliptical

Sat
3 - 5 mile run

V,
    You're the Clipart Photoshop GOD!