Hi guys
Just wanted a bit of advice please as ive read so many different things.
Ive recently staryed gym and my goal over the next 6 months or so is to gain and show more muscle aswell as showing my abs and not a belly.
Im 160 pounds, 5 foot 10. Not sure what my belly fat is at the min but i can see my abs slightly when i tense my stomach.
Ive worked out that i need around 2400 calories a day to MAINTAIN my current weight.
My question is, if i add 200 or 300 calories onto this total would it still be possible to get my abs to show through while gaining muscle mass?
Everywhere i have read says to reduce the calories for abs to show but surely then id also lose weight and muscle mass?
Or is it possible to continue to just keep taking my maintanence calories and gain both muscle mass and abs?
Btw im not looking to get massive or rock hard abs, i just want to be able to see i have muscle and look toned
Any help is much appreciated
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01-13-2020, 12:44 PM #1
Abs while gaining muscle? Help please
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01-13-2020, 01:36 PM #2
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01-13-2020, 01:40 PM #3
Thanks for the reply. At the moment i would rather make my abs show through more than gain muscle mass. Just slightly toning my biceps, chest etc while trying to get abs is my ideal goal.
Im just confused on wether i would still need to lower my calories to achieve this as i dont want to lose any weight in the process
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01-13-2020, 01:46 PM #4
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01-13-2020, 01:54 PM #5
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01-13-2020, 01:57 PM #6
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Trying to gain muscle for a few months is pretty pointless... you'll just have to cut after that anyway.
You'll end up looking better overall if you focus on gaining muscle.
Abs may become more visible simply due to having more core muscle tone, but you're not going to lose actual bodyfat if you're in a surplus."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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01-13-2020, 01:59 PM #7
Pick one endeavor and stick with it. Gain some mass and focus on that. Several months. In order to make appreciable gains you will likely put on some fat. Who cares. It is temporary and once you cut you will have an improved physique to reveal WITH DEFINED ABS.
Curing Disease.
Strong mind+Strong body = UNSTOPPABLE.
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01-13-2020, 02:25 PM #8
To be fair the goal i had pictured in my head would to be of similar build/tone to your current profile picture.
I just worked out my current body fat is 12%
If i were to stick to maintenance calories for a few months would my abs start to show through? Or would i need a calorie defecit to lower my body fat percentage even more
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01-13-2020, 02:45 PM #9
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01-13-2020, 03:05 PM #10
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
You can get bigger or you can get leaner, but you can't get bigger and get leaner at the same time. Don't chase abs at the expense of gaining muscle everywhere else.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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01-14-2020, 02:05 AM #11
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01-14-2020, 02:09 AM #12
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01-14-2020, 02:09 AM #13
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
OP, this sounds like the typical pattern of a guy who comes back after 6 months or a year having not achieved anything.
If you try to shortcut the process, you will just end up getting nowhere. Just to re-iterate what was said above, pick one of the following:
1- getting more muscular while maintaining bodyfat (it may creep up, this is hard to avoid completely)
2- lose fat at the expense of building any muscle (if you haven't already built muscle, you may not achieve any definition)
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01-14-2020, 11:52 AM #14
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01-14-2020, 11:56 AM #15
If i was to aim to get more muscular and maintain body fat. If for example i increased my cals to 200 above my maintanence for lets say 4 months and i gained 10lbs. If my body fat went above the 12% it is now would you say just keep going or to lower my calories for a month to lower the body fat?
If i did lower the calories wouldnt i just lose most of the 10lbs i have put on?
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01-14-2020, 01:44 PM #16
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
If you're in a caloric surplus and lifting with progressive overload you will gain muscle AND fat both, that's unavoidable.
If you're in a caloric deficit and keep lifting thats how you reduce fat while generally keeping the muscle that you have. Building muscle is possible in a small deficit (recomposition), but this is usually more the case with brand new lifters and people with higher bodyfat that is used to fuel the muscle growth.
If you're eating at maintenance and lifting (your weight remains the same), sure you might see some level of recomposition (fat loss and muscle gain), but more often times than not people end up just spinning their wheels doing this as it is extremely time consuming and a slow process.
People have this strange fascination with abs way too early in their lifting careers and sacrifice lots of muscle gain at the expense of chasing abs, putting themselves in a cycle of not building muscle because they're constantly trying to cut down too quickly. Most of the guys in my gym that have abs are so skinny and built like women because of this...Last edited by xsquid99; 01-14-2020 at 01:50 PM.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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01-14-2020, 01:58 PM #17
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01-14-2020, 02:00 PM #18
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01-15-2020, 12:14 AM #19
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01-16-2020, 02:35 PM #20
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