Best way to gain lean mass without gaing Fat

[Jim Mory]

Does anyone have any helpful hints on lean mass, for a 190 pound male who is looking to gain 5 to 10 pounds of lean muscle.

[Iron-T]

In simple terms ( i could write a 'novel' about this subject )....
- cycle / zig zag your calories ( for example 3-4 days a week stay below maintainace and increase 2-3 days increase ) You have to experiment on how your body reacts and what ratios work for you. In general increase you calories for a heavy training day ( such as legs ) , mainly coming from complex carbs. On days you are less active reduce your calories ( mainly reduce carbs and stay high on protein )

- consume 5-6 small balanced meals a day ( about every 2 to 3 hours ), which will keep your metabolism elevated and blood sugar steady

- reduce starchy carbs later in the day and switch to fiberrich vegetables

- drink at least 1 gallon of water a day

- mix up your workouts : go heavy one week, then switch to lighter weights, high reps and shorter rest the next week

- cardio 3-4 days a week @ 30 min at 65%-80 of your heartrate

- take a day off to recover and give your muscles a chance to recuperate.

- stay away from processed foods, sugar, saturated fat

- supplement with EFAs and creatine, HMB

[daniel2166]

And don't forget to consume lots of chips, candy and beer.

j/k

[Shiva_Shaan_5]

Thanks IRON T that is a very good advice indeed, I would also like to include Whey Protein to the list of supplements as it is helping me to attain the same..

[lonewolf0420]

In simple terms ( i could write a 'novel' about this subject )....
- cycle / zig zag your calories ( for example 3-4 days a week stay below maintainace and increase 2-3 days increase ) You have to experiment on how your body reacts and what ratios work for you. In general increase you calories for a heavy training day ( such as legs ) , mainly coming from complex carbs. On days you are less active reduce your calories ( mainly reduce carbs and stay high on protein )

- consume 5-6 small balanced meals a day ( about every 2 to 3 hours ), which will keep your metabolism elevated and blood sugar steady

- reduce starchy carbs later in the day and switch to fiberrich vegetables

- drink at least 1 gallon of water a day

- mix up your workouts : go heavy one week, then switch to lighter weights, high reps and shorter rest the next week

- cardio 3-4 days a week @ 30 min at 65%-80 of your heartrate

- take a day off to recover and give your muscles a chance to recuperate.

- stay away from processed foods, sugar, saturated fat

- supplement with EFAs and creatine, HMB

I agree, a good set of standards to follow.

Oh and I haven't heard HMB mentioned in a long time. Many years ago when I was taking it, it was a solid supplement.

[DTrulez616]

Make sure you get 1-1.5 grams of protein per pound of bodyweight and only go about 200-300 calories above maintainance.

[lth]

I do a staggered calorie cycle. 4-6 weeks @ 500 cals over maintenance and 2weeks @ 500 cals under maintenance....this has always worked very well for me. Macro ratio's, well...that depends on the individual, not everyone is the same. But my protocol last season worked very well....started at 180ish with 6% bf and at the end of my bulk i was 215 @ 11%.

[bigb3188]

I agree, a good set of standards to follow.

Oh and I haven't heard HMB mentioned in a long time. Many years ago when I was taking it, it was a solid supplement.

What's HMB? I'm kind of new to lifting and I haven't heard of that

[SwiftyX]

What's HMB? I'm kind of new to lifting and I haven't heard of that

Hydroxymethyl Butyrate

Why bump such an old thread some of that advice is very outdated.

[bigb3188]

Hydroxymethyl Butyrate

Why bump such an old thread some of that advice is very outdated.

Just looking around..didn't know what that was so I asked