How to gain muscle w/o gaining fat???

[peewee1460]

what is it your muscle weight times 19 calories per pound or something like that?

i mean you could eat lots and train lots but your muscles really only need about 19 calories per pound to grow. so say your 125 at 10% bf so your 112.5 lb of muscle and what not so 112.5 *19 has you eating about 2200 calories a day.

so 1.5 gram of protein pr lb of body weight is.... 187.5 or about 750 calories from protein so that leaves you allowing about 1500 calories from carbs and fats

hate to rain on your parade, but your body is composed of more than muscle and fat.

to TS as trrmo said, without roids it's very difficult. while it's winter bulk and then cut a ~month before summer.

[Spartacus Sully]

hate to rain on your parade, but your body is composed of more than muscle and fat.

to TS as trrmo said, without roids it's very difficult. while it's winter bulk and then cut a ~month before summer.

so say your 125 at 10% bf so your 112.5 lb of muscle and what not so 112.5 *19 has you eating about 2200 calories a day.

just a simple answer kinda like if you want to convert c to f you can double it and add 20 and its about right +/- 15ish -42's the same for both btw

either way if you maintain about 19 calories for ever pound of non fat, your eating enough to gain muscle without much fat depending on how much fat your eating.

[peewee1460]

just a simple answer kinda like if you want to convert c to f you can double it and add 20 and its about right +/- 15ish -42's the same for both btw

either way if you maintain about 19 calories for ever pound of non fat, your eating enough to gain muscle without much fat depending on how much fat your eating.

it is a simplified version, but it's too flawed to follow. the typical 125 lb male body burns through roughly 1700 calories without exercise. add in running, wieghts and boxing and you kick that number up closer 2400.

in order to gain you have to have adequate protein and an excess of calories in order to allow your body to gain.

[Spartacus Sully]

it is a simplified version, but it's too flawed to follow. the typical 125 lb male body burns through roughly 1700 calories without exercise. add in running, wieghts and boxing and you kick that number up closer 2400.

in order to gain you have to have adequate protein and an excess of calories in order to allow your body to gain.

so you run box and lift weights every day? or do you take rest days?

it all works out an extra 500 twice a week for rest days and every thing is in perfect balance actually. 1000 more calories to make up for the 5 times a week you used 200 more then the 2200 assuming your actually burning 700 calories every one of those 5 days. but really to burn 700 calories 5 times a week thats like 2-3 hours of exercise 5 times a week.

[peewee1460]

so you run box and lift weights every day? or do you take rest days?

it all works out an extra 500 twice a week for rest days and every thing is in perfect balance actually. 1000 more calories to make up for the 5 times a week you used 200 more then the 2200 assuming your actually burning 700 calories every one of those 5 days. but really to burn 700 calories 5 times a week thats like 2-3 hours of exercise 5 times a week.

every day, twice a day.

no but seriously, working the numbers he'd be looking at a ~15500 cal a week requirement. with your recommended 2200 a day he pretty much hits that on the head.

but in order to gain he would have to exceed that number. the easiest way to accomplish that would be with something like a carnation instant breakfast in a glass of milk after he worked out. that would kick him up to 17000-18000 a week which would put him at gaining roughly a pound every two weeks.

[Spartacus Sully]

ok fine a protein shake after exercising, or an carnation instant in a big glass of skim would be helpful.

[SOPH~ REP.]

Workout hard eat clean an every 2-3 hours add some light cardio to your routine.hit cardio would burn too much fat and muscle.take a slow approach this kinda of program

[elgaringo]

apart from using steroids it is difficult. How old are you and how much weight training have you done? if you are young and havent done much training you can make some good gains to start with. The reason why some fat gain is inevitable is because you need to be in calorie surplus (eat more than you burn). If you monitor what you eat and make small adjustments you wont gain TOO much fat. If you go on a eat-everything-you-see bulking diet you will get fat too fast.

If you are serious about it, you need to work out how many calories and protein/carb/fats you eat each day. See my sig for more info. When you work out you Base Rate Metabolism (how much food you need to maintain weight) then add a few hundred cals to bulk, subtract a few hundred to bulk.
A good very effective basic weight training program to start is Rippetoe starting strength program.
http://forum.bodybuilding.com/showthread.php?t=998224

Remember with weight training adequate rest between working out one particular muscle group is VERY important.
Monitor your weight in the morning and check to see if you are slowly gaining weight,if you are gaining more than 5 pounds a month you are probably gaining quite alot of fat also. The problem with eating too much is you will spend way too much time trying to lose all the fat when you cut, and you will potentially lose alot of muscle gain if you cut too fast.
Here is a couple of good links
http://www.wannabebig.com/diet-and-n...tion-or-is-it/
http://www.tmuscle.com/free_online_a..._about_bulking
So to build muscle without too much fat you need to CONSISTENT with you diet and weight training. You dont need to overdo the training, you can even get by by doing only 45mins - 1 hour three or 4 days a week - as long as you are slowly increasing your lifts and gaining weight you will make some progress.

great advice!!!! I know a lot about this ****. I lift 5 to 5 times a week and am constantly learning about training techniques and mostly DIET, and I couldn't have put it better myself. no really I couldn't!!!