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  1. #1
    Registered User rob4mtheblock's Avatar
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    how to bulk up and get 6 pack

    so im a 20 yrs old 6'1'' weigh 150 pounds. im trying to bulk up a little im eating 4 to 5 times a day. and take whey protein and creatine. im trying to get my chest to grow but im also trying to get a six pack going. how can i accomplish this? and what is expected time frame.
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  2. #2
    Registered User zholloway's Avatar
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    Bulking requires excess calories and 6-pack tends to require pretty low body fat %. I'm 6'1" and 175 and I'm still pretty skinny all things considered so at this point you'd honestly be best just worrying about size and strength gains rather than body fat reduction (6 pack). That is, unless you want the pencil-thin with small 6-pack look. You haven't given any details on your current diet besides meal numbers which doesn't give much to go off of.

    Eat calories in excess of your maintenance (nutrition forum), start a beginner's program (program forum), and just stay consistent with it. It's not a short term project and that's where most people get discouraged.
    "Science ... warns me to be careful how I adopt a view which jumps
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    Eat a litlte above maintenance.

    Lift weights.

    Do ab work.
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  4. #4
    Squat til you Puke patrick4588's Avatar
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    bulk up and dont worry about the 6 pack for now. Do a solid 3 month bulk and access things after that. No point in having a 6 pack when you look **** because you are so thin you have no muscle. I went from 155-188 on my bulk. Now cutting and I am around 173. Ill keep cutting through april and start to bulk again in May.
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  5. #5
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    well i went frm 142 to 168 . frm sep. 9, 2010 to feb. 28, 2011. but in march and april i didnt gain no weight. i eat alot but i get fat around my belly. so i cant eat alot. i lift heavy but im nt getting any bigger.
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  6. #6
    Registered User ichidkiller's Avatar
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    Originally Posted by rob4mtheblock View Post
    so im a 20 yrs old 6'1'' weigh 150 pounds. im trying to bulk up a little im eating 4 to 5 times a day. and take whey protein and creatine. im trying to get my chest to grow but im also trying to get a six pack going. how can i accomplish this? and what is expected time frame.
    Maybe you can do it. Train heavy, eat clean. No junk food. Reduce your sodium intake. Water retention will obscure your abdominal muscle definition {and all other definition as well} Creatine, while it will help you work a little harder, also will cause you to retain some water. Do strenuous abdominal work and do the basic lifts heavy. Six foot one and 150 pounds. You are skinny. Still better to be skinny than fat. Don't get fat, that is a big mistake in my book.

    So:Eat clean, reduce sodium to very little, High protein, don't gorge on carbs, train heavy, do ab work. Don't get fat. That would be my prescription for you. Peace.
    Last edited by ichidkiller; 04-16-2011 at 07:29 PM. Reason: grammer error
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  7. #7
    Registered User WarEagle76's Avatar
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    Bulking/Cutting is a waste of time. Eat clean nutrient dense calories and look into carb cycling.
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  8. #8
    Registered User Rjlent23's Avatar
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    being naturally skinny your abs probably show anyway at the moment? But that doesn't mean much, once you start eating more they'll go farther away. Just eat very clean and just a 300 to 500 over maintence but as you gain weight do weighted ab workouts twice a week atleast to keep up. Many men tend to put fat in there stomach first. If you neglect your core your abs will disappear.
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  9. #9
    Bulking till 16 Bruno93's Avatar
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    Clean bulk. Although eventually your abs will disapear after youve put on too much fat. Disregard that, keep packing on mass and then cut.
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  10. #10
    Ain't nothin but a peanut Kevin204's Avatar
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    I was 6' tall and 150lbs before... you shouldn't be worrying about abs. Big arms and big chest > abs


    eat food and lift big! worry about abs when you're 190lbs and your muscles are swoll!
    Dumbbell chest press all day
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  11. #11
    Registered User wildcatathlete's Avatar
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    I think that you CAN bulk and gain a six pack at the same time, it just takes a high calorie, extremely healthy diet. Keep sugar and fat content low, and make every lift count man.
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  12. #12
    Bulking till 16 Bruno93's Avatar
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    Originally Posted by wildcatathlete View Post
    I think that you CAN bulk and gain a six pack at the same time, it just takes a high calorie, extremely healthy diet. Keep sugar and fat content low, and make every lift count man.
    No you cant. Bulk = caloric surplus
    Abs = low bf%, obtained by caloric deficit
    Those go against each other. You either cut or bulk.
    PS: wtf is extremely healthy diet? And why low fat content?
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  13. #13
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    Originally Posted by Kevin204 View Post
    I was 6' tall and 150lbs before...
    Did someone cut your legs off?

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  14. #14
    Registered User wildcatathlete's Avatar
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    Actually you can, I'm doing it myself. As long as you're using those calories with things such as running 35+ miles a week than I can assure you that you can bulk and get cut at the same time. And low fat will enable him to become cut while high healthy calories will enable him to bulk. You don't just eat fats to bulk, anyone who knows anything about sports or diet knows that.
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    Ain't nothin but a peanut Kevin204's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Did someone cut your legs off?



    Hahah pretty much. at least now I have some decent thighs instead of Popsicle sticks as legs
    Dumbbell chest press all day
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  16. #16
    Bulking till 16 Bruno93's Avatar
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    Originally Posted by wildcatathlete View Post
    Actually you can, I'm doing it myself. As long as you're using those calories with things such as running 35+ miles a week than I can assure you that you can bulk and get cut at the same time. And low fat will enable him to become cut while high healthy calories will enable him to bulk. You don't just eat fats to bulk, anyone who knows anything about sports or diet knows that.
    WOW. So much crap in this post, where should I begin? You bulk by having a calorie surplus, and you cut by having a calorie deficit. YOU CANT DO BOTH AT SAME TIME. And low fat.. you do realise that its not the macronutrient fat that actually makes you fat right? You get fat by eating too much calories over maintance. Fat is a necessary macro as its essential to the production of hormones.
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    Front squat: 100 kg x1 / 140 kg
    Deadlift: 160 kg x3 / 220 kg
    Bench press: 75 kg x5 / 120 kg
    Pullups: BW + 25 kg x5 (96 kg) / BW + 40 kg
    Dips: BW + 21.25 kg x5 (92.25 kg) / BW + 60 kg
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  17. #17
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    Originally Posted by Bruno93 View Post
    WOW. So much crap in this post, where should I begin? You bulk by having a calorie surplus, and you cut by having a calorie deficit. YOU CANT DO BOTH AT SAME TIME. And low fat.. you do realise that its not the macronutrient fat that actually makes you fat right? You get fat by eating too much calories over maintance. Fat is a necessary macro as its essential to the production of hormones.
    Ahhh, but one can gain a little muscle at at time while reducing fat. Trick is to eat just above maintenance while intensifying workouts with proper rest in mind.

    It must be done slowly with a great emphasis on a protein/fat rich diet.

    And you're right, eat fat to reduce body fat.

    It's the keto mantra...
    Last edited by SquatTilYouDrop; 04-17-2011 at 02:42 PM.
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  18. #18
    Bulking till 16 Bruno93's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Ahhh, but can gain a little muscle at at time while reducing fat. Trick is too eat just above maintenance while intensifying workouts with proper rest in mind.

    It must be done slowly with a great emphasis on a protein/fat rich diet.

    And you're right, eat fat to reduce body fat.

    It's the keto mantra...
    Youre talking about recomp right? Yeah I know it sort of works, but needs a total discipline with diet, and the gains are noticeably slower than if you were to bulk and cut. Correct me if Im wrong though, never really heard much about it.
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    Back squat: 140 kg x1 / 180 kg
    Front squat: 100 kg x1 / 140 kg
    Deadlift: 160 kg x3 / 220 kg
    Bench press: 75 kg x5 / 120 kg
    Pullups: BW + 25 kg x5 (96 kg) / BW + 40 kg
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    Originally Posted by Bruno93 View Post
    Youre talking about recomp right? Yeah I know it sort of works, but needs a total discipline with diet, and the gains are noticeably slower than if you were to bulk and cut. Correct me if Im wrong though, never really heard much about it.
    IMO, it's more efficient than a yo-yo bulk and cut diet for the average "non contest bodybuilding" people.

    Doing it slowly allows for a consistent good look (year around) and allows for the body to adapt to changes (like skin stretching) more naturally.


    And it doesn't "sort of work". It does work. I've done it myself.

    Also, think about it, when you cut you lose some hard earned muscle anyway. So to me, it's more efficient to just save a step, do it steady and slowly and gain a little muscle at time, keep bf low and look good all the time. Not to mention a better mental outlook.
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  20. #20
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Bruno93 View Post
    Youre talking about recomp right? Yeah I know it sort of works, but needs a total discipline with diet, and the gains are noticeably slower than if you were to bulk and cut. Correct me if Im wrong though, never really heard much about it.
    Recomping isn't otherwordly. Just most can't eat around their maintenance. They seem to either gorge and "bulk" or starve themselves and "cut".
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    Originally Posted by chazzy1864 View Post
    Recomping isn't otherwordly. Just most can't eat around their maintenance. They seem to either gorge and "bulk" or starve themselves and "cut".
    Chazzy why you calling me out like that? :: embaressed ::
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    Minister for Propoganda gomez26's Avatar
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    Originally Posted by rob4mtheblock View Post
    so im a 20 yrs old 6'1'' weigh 150 pounds. im trying to bulk up a little im eating 4 to 5 times a day. and take whey protein and creatine. im trying to get my chest to grow but im also trying to get a six pack going. how can i accomplish this? and what is expected time frame.
    Originally Posted by zholloway View Post
    Bulking requires excess calories and 6-pack tends to require pretty low body fat %. .
    at op's height/weight i wouldnt worry about losing bf, just worry about gaining muscle.

    go into surplus & start gaining, just make sure the surplus is not too large so u dont gain too much fat.

    without much muscle there is little to be gained from lowering fat to show abs.
    the abs themselves need to gain.
    look at the pic below they are both 10% bf.



    what do u think will happen if the guy on the right tries to lose fat? i dont remember seeing too many 6-packs walking around the concentration camps in the ww2 documentaries.

    on the contrary some guys with very developed abs make them visible even with higher bf%'s since the poke thru.
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    Originally Posted by gomez26 View Post
    at op's height/weight i wouldnt worry about losing bf, just worry about gaining muscle.

    go into surplus & start gaining, just make sure the surplus is not too large so u dont gain too much fat.

    without much muscle there is little to be gained from lowering fat to show abs.
    the abs themselves need to gain.
    look at the pic below they are both 10% bf.



    what do u think will happen if the guy on the right tries to lose fat? i dont remember seeing too many 6-packs walking around the concentration camps in the ww2 documentaries.

    on the contrary some guys with very developed abs make them visible even with higher bf%'s since the poke thru.
    LOL, I think the OP is a where he needs to gain muscle. He's not so much talking about losing further bodyfat. He's talking more about maintaining a decent lower bodyfat to show abs while gaining muscle.

    He wants to avoid looking like a sumo wrestler while putting the muscle on.

    Again, chaz was spot with his earlier post. Eat slightly above maintenance and lift intensely adding in direct ab work. Most of all be patient.



    Your comparison pics made me LMAO.
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    Minister for Propoganda gomez26's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    He's talking more about maintaining a decent lower bodyfat to show abs while gaining muscle.
    true but in just about every thread of this nature u will get at least one poster saying that having visible abs is all about lowering ur bf%, which isnt always true.

    not sure if i understood right, but i didnt make those comparison pics, i pulled it off this article http://www.leighpeele.com/body-fat-p...nd-percentages , most ppl with little experience would assume the jacked dude to have lower bf%
    Last edited by gomez26; 04-18-2011 at 04:26 AM.
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  25. #25
    Bulking till 16 Bruno93's Avatar
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    Originally Posted by chazzy1864 View Post
    Recomping isn't otherwordly. Just most can't eat around their maintenance. They seem to either gorge and "bulk" or starve themselves and "cut".
    Correct me if Im wrong, but dont you need a caloric surplus to grow? I do agree people go overboard with bulk, I know because I did it myself, what people usually call dirty bulk. Not going to repeat the same mistake this time, and rather just clean bulk with about 500 cals above maintance.
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    Originally Posted by SquatTilYouDrop View Post
    IMO, it's more efficient than a yo-yo bulk and cut diet for the average "non contest bodybuilding" people.

    Doing it slowly allows for a consistent good look (year around) and allows for the body to adapt to changes (like skin stretching) more naturally.


    And it doesn't "sort of work". It does work. I've done it myself.

    Also, think about it, when you cut you lose some hard earned muscle anyway. So to me, it's more efficient to just save a step, do it steady and slowly and gain a little muscle at time, keep bf low and look good all the time. Not to mention a better mental outlook.
    Yeah I agree. Clean bulking is the way.
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