My building dilemma

Hi all

After hearing your advice and wanting to build some more mass, i have been eating more over the last two weeks. Still fairly clean, just more of the same really! However, i have noticed in the last two weeks i'm beginning to put fat mass back on and hardly noticing a difference in muscle size.

Having gone from 19st 4lbs to 13st 5lbs i don't particlaurly want to put on fat weight, my goal is to reach 14st and remain at around 10-12% body fat.

I don't see how i can do this by eating more but i know i have to eat more to build??

This has always seemed to be the problem for me with body building, do you eat more, less etc. It seeems like a trade off game where you cannot acheive two things at once, that is, lose fat and build muscle.

Maybe my routine needs a tweek?

Any ideas on the way forward?

Post up your routine and diet

V,
    You're the Clipart Photoshop GOD!

 

you need to be in a caloric surplus to put on any kind of mass, fat or muscle.

im thinking one of two things are happening here.

1.) your not training hard enough

2.) your eating far too much for what your trying to accomplish. Putting on lean mass takes a good amount of time, but fat can be put on like no bodys business. This also depends on your training level, the closer you are to a beginner the more muscle you can put on faster.

do you know what your daily calorie total is? or are you just eating mindlessly?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

diet - was around the 2000cal mark now around the 2400 mark daily.
diet consists of fairly high protein - tuna, chicken breasts some red meat not a lot. Carbs come from potatoes and pasta. fairly typical diet really. Having just tried the bulk i'm eating more but of the same sort of foods. Maybe a little excess fat in the diet but nothing too haardous.

routine consists of:
shoulder press - 3 x 10 x 16kg
hammer/bicep curls 3 x 10 x 16kg
pec flyes - 3 x 10 x 12kg
bent over rows 3 x 10 x 16kg

pulley machine
seated cable rows 3 x 10 x 40kg
standing pec flyes - 3 x 10 x 14kg
lat pulls downs - 3 x 10 x 25kg
tricep extensions - 3 x 10 x 25kg

bench press - 45kg - could this be improved?
stiff leg deadlit - 50kg
squat - 50kg

core work
rotations
sit ups (gym ball)
captains chair crunches etc.
normal core work.

I am probably around 14/15% bf weight 188lbs 6'4"

I do want to keep the fat down but would like to add some mass but not excessive.

target 10-12% body fat, 196lbs

do you agree that being talll makes it a lot more difficult to look big?

of course being tall makes it more difficult. If you think bout it, it makes sense. Taller people have more area to cover so a shorter person is going to have a much easier time filling out then a taller person. On the flip side, when taller people do eventually fill out...they look crazy.

It takes months-years to put on significant amounts of muscle, so just stay at it.

2000-2400 is hardly excess for a male of 6'4"...even if you were sedentary, I would question whether 2400 is even enough to maintain. You sure thats right?

One thing for sure is your routine needs to be changed. I would try this out for a few months.

Workout A.) (working sets, not including warm ups)

Bench 3x5
Squat 3x5
BB rows 3x5

assistance exercises: 3x abs, 2xcurls, 2x dips

Workout B.) (working sets, not including warm ups)

Over head press 3x5
Squat 3x5
Deadlift 1x5 (ramping sets)

assistance exercises: 2x abs, 2x pull ups

do this 3x a week, as in A,B,A then next week its B,A,B

Your main goal here is to add weight every single workout. Your first workout start at a challenging weight, but no where near as much as you can do. The goal is progression, so dont up the weight too fast too soon. It will come in time.

You lift heavy every time and your eating enough, you will see some solid muscle gains with this.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

You aren't eating anywhere near enough, swap the potatoes for pasta, rice, oats. Try and cut down the red meat, none if possible.

V,
    You're the Clipart Photoshop GOD!

 

is about 3000 calorie right for a person 6'5 wantin to add wight or should i up it to about 3500 or 4000 calories

I don't get why people want to gain only muscle mass, it's so hard to clean bulk...

It's so much easier to bulk and gain some fat then cut and keep the muscle...

Gain, then lose the fat !

Work hard, really hard and you'll get to your point.

Everyone is entitled to be stupid, but some abuse the privilege.

hillbillyfred


is about 3000 calorie right for a person 6'5 wantin to add wight or should i up it to about 3500 or 4000 calories

depending on your weight, 3000 calories is low !
I eat 4200+ and I am 5'9" 185....and I am maintaining !

Everyone is entitled to be stupid, but some abuse the privilege.

am about 160 right

am about 160 right now that is just by eatin food, protein drink i bought give's me the jerk,s

it depends on your activity level honestly. The more active you are the more you need to eat to compensate.

Nic plays hockey, so thats why he takes in so much. I would find out for sure, but 3.5-4k seems about right to bulk.

im 6'3" and I try to get in about 3.5 atm even with cardio. But im also "clean" bulking so I could easily raise it to 4k+

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

_Virtuoso_


You aren't eating anywhere near enough, swap the potatoes for pasta, rice, oats. Try and cut down the red meat, none if possible.

Why no red meat?

Well that is if you want to bulk as lean as possible, which from the sounds of it he does. When I had part of my protein source as red meat I gained a whole lot more fat than just eating white meat, I went up to about 12% fat when otherwise eating white I can stay at 10%

V,
    You're the Clipart Photoshop GOD!

 

A dirty bulk is only going to slow your gains in the long run.  Its not efficient.  Not to mention youll feel like shxt while your doing it.

But there are always people that are the exception.  I feel like real skinny ectos like myself when I started should do one 8 month(ish) dirty bulk to get the ball bouncing, but other than that...no

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.