bulking but gaining too much fat

marlon · 12-06-2005, 06:41 PM

Hey so I'm in the middle of my first serious bulk right now, and gaining some good weight. Yea after a year i finally started paying attention to my diet and finally getting bigger! I can take a little fat accumulation, but im starting to get a gut. What should i do? Should I suck it up and keep doing what I'm doing? Cut back some calories on my diet (right now i do 3200-3400)? or Add some more cardio sessions?

ectomorph
5'7''
163 lbs. (140lbs. three months ago *D )
13.8% body fat
currently on GB/WB stack with HP CEE

thanks :nosthumbs

**powerman2000** · 12-06-2005, 06:44 PM

Try adding a little cardio 2x per week. 30 minutes each session at 60-70% of your max heart rate. I wouldn't change your food intake right now.

**EME** · 12-06-2005, 06:52 PM

If you are gaining more fat than you want to, it's because your caloric surplus is too high for your particular goals.

There are two ways to reduce your caloric surplus:

1) Take in Fewer calories

2) Burn more calories

As Powerman said, you can initially decrease your caloric surplus by adding in some cardio to burn more calories each week.

This should get your weight gain under control.

If after adding in cardio, and giving your body a few weeks to measure the result, you still feel you are gaining too much fat, you can back off on the calories a bit also.

Remember though, if you are trying to gain size, you want to stay in a state of caloric surplus... so don't do too much of either of the two options above.
If you do, you will find that your gains will slow down, or even stop completely.

Make small changes and keep careful track of your results. Often it only takes small changes to make big changes in your physique.

- EME

**Sixpack** · 12-06-2005, 06:58 PM

Bump to what Mike said you need to track your cals per day and see how many you are taking in, after that reduce your cals by 250-300 or add in some cardio, but the key is to be consistant every day. Make sure the foods are clean and you avoid any processed type food.

**powerman2000** · 12-06-2005, 07:06 PM

Quote:

Originally Posted by Sixpack

Bump to what Mike said you need to track your cals per day and see how many you are taking in, after that reduce your cals by 250-300 or add in some cardio, but the key is to be consistant every day. Make sure the foods are clean and you avoid any processed type food.

I recommended the cardio over the calorie reduction for 1 simple reason.

Metabolism.

One raises it

, the other lowers it

.

**bubba g** · 12-06-2005, 08:38 PM

Quote:

Originally Posted by powerman2000

I recommended the cardio over the calorie reduction for 1 simple reason.

Metabolism.

One raises it

, the other lowers it

.

One lowers your grocery bill the other dosn't...
One occupies less time the other more of your time....

I think cardio is important, and would recomend that myself. Mostly because I think it is important cutting or bulking to do cardio to keep your heart healthy..

**DarkFalcon** · 12-06-2005, 08:43 PM

I just want to add that with the GB/WB stack with HP CEE your going to be retaining excess water which can seem like fat but once you shed it your look a lot leaner. Keep that in mind as you adjust your diet.

marlon · 12-07-2005, 02:21 AM

Thanks everyone for all the input!

you guys rock! :rock: (these smilies are cool)

Powerman, and everyone else, I think I will go with your suggestion of adding cardio 2 times a week. I'll let you guys know if I am having any other problems.

and...

Quote:

Originally Posted by DarkFalcon

I just want to add that with the GB/WB stack with HP CEE your going to be retaining excess water which can seem like fat but once you shed it your look a lot leaner. Keep that in mind as you adjust your diet.

Do you mean when I start cutting? Or stop using the stack?

:rock:

**DarkFalcon** · 12-07-2005, 06:19 AM

Quote:

Originally Posted by marlon

Thanks everyone for all the input!

you guys rock! :rock: (these smilies are cool)

Powerman, and everyone else, I think I will go with your suggestion of adding cardio 2 times a week. I'll let you guys know if I am having any other problems.

and...

Do you mean when I start cutting? Or stop using the stack?

:rock:

After you quit the stack you'll see noticeable difference about a week after as you drop the excess water.

**Sixpack** · 12-07-2005, 10:41 AM

I agree if I was to choose one or the other cardio first as IMO it should be included no matter what for over cardivascular health bulking or cutting.

Quote:

Originally Posted by powerman2000

I recommended the cardio over the calorie reduction for 1 simple reason.

Metabolism.

One raises it

, the other lowers it

.

**b-boy** · 12-08-2005, 03:07 PM

you want to bulk, and keep bodyfat under control??? then have a evening carb cuttoff and do cardio at least 3 times a week! eat clean low glycemic carbs 5 days a week and then enjoy yourself a little on the weekend but stay strict with the carbcutoff!!! will work wonders for ya!

**powerman2000** · 12-08-2005, 03:58 PM

Quote:

Originally Posted by b-boy

you want to bulk, and keep bodyfat under control??? then have a evening carb cuttoff and do cardio at least 3 times a week! eat clean low glycemic carbs 5 days a week and then enjoy yourself a little on the weekend but stay strict with the carbcutoff!!! will work wonders for ya!

Would you recommend 4pm, 5pm, 6pm or 7pm for a cutoff time?

I would have to say it must be the earlier the better.

**b-boy** · 12-08-2005, 05:44 PM

Quote:

Originally Posted by powerman2000

Would you recommend 4pm, 5pm, 6pm or 7pm for a cutoff time?

I would have to say it must be the earlier the better.

i personaly do a 6pm cutoff! and the earliest i ever recomend is a 5pm cutoff.

marlon · 12-08-2005, 05:54 PM

Quote:

Originally Posted by b-boy

you want to bulk, and keep bodyfat under control??? then have a evening carb cuttoff and do cardio at least 3 times a week! eat clean low glycemic carbs 5 days a week and then enjoy yourself a little on the weekend but stay strict with the carbcutoff!!! will work wonders for ya!

i love my carbs lol. i think i will start off with the cardio and consider doing this after a couple weeks if i am still gaining too much fat.

**b-boy** · 12-08-2005, 06:18 PM

Quote:

Originally Posted by marlon

i love my carbs lol. i think i will start off with the cardio and consider doing this after a couple weeks if i am still gaining too much fat.

i would HIGHLY recommend you take my advice! you will still eat about the same amount of carbs, your just eating more earlier in the day. You eating a lot of carbs at night with your metabolism slowing down preparing for sleep is helping you store excess carbs as fat! besides when you do your morning cardio you will tap into your fat storage waaayyyy faster, you will still take in about the same amount of calories, you just need to eat more earlier in the day! if you put this off and keep putting on the fat then what is the use of bulking just to get fat???? most important thing is to get in your protein (1.5 to 2 times your lean bodymass) then shovel down the carbs, and use essential fats to make up the rest of your cals.
now its your option you can take the blue pill or the red pill NEO!

marlon · 12-08-2005, 08:48 PM

Quote:

Originally Posted by b-boy

i would HIGHLY recommend you take my advice! you will still eat about the same amount of carbs, your just eating more earlier in the day. You eating a lot of carbs at night with your metabolism slowing down preparing for sleep is helping you store excess carbs as fat! besides when you do your morning cardio you will tap into your fat storage waaayyyy faster, you will still take in about the same amount of calories, you just need to eat more earlier in the day! if you put this off and keep putting on the fat then what is the use of bulking just to get fat???? most important thing is to get in your protein (1.5 to 2 times your lean bodymass) then shovel down the carbs, and use essential fats to make up the rest of your cals.
now its your option you can take the blue pill or the red pill NEO!

lol red or blue? i forgot what they do haha. ok fine! i'll take your advice. 7pm ok?

**DarkFalcon** · 12-08-2005, 10:11 PM

Quote:

Originally Posted by marlon

lol red or blue? i forgot what they do haha. ok fine! i'll take your advice. 7pm ok?

If your not convinced just look up b-boy or powermans pics and you'll see they know what they are doing.

**b-boy** · 12-09-2005, 07:31 PM

Quote:

12-06-2005, 06:41 PM	#1
marlon Pink Members Join Date: Dec 2005 Posts: 381 Recipes: 0 Rep Power: 6	bulking but gaining too much fat Hey so I'm in the middle of my first serious bulk right now, and gaining some good weight. Yea after a year i finally started paying attention to my diet and finally getting bigger! I can take a little fat accumulation, but im starting to get a gut. What should i do? Should I suck it up and keep doing what I'm doing? Cut back some calories on my diet (right now i do 3200-3400)? or Add some more cardio sessions? ectomorph 5'7'' 163 lbs. (140lbs. three months ago *D ) 13.8% body fat currently on GB/WB stack with HP CEE thanks :nosthumbs

12-06-2005, 06:44 PM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Try adding a little cardio 2x per week. 30 minutes each session at 60-70% of your max heart rate. I wouldn't change your food intake right now. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-06-2005, 06:52 PM	#3
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	If you are gaining more fat than you want to, it's because your caloric surplus is too high for your particular goals. There are two ways to reduce your caloric surplus: 1) Take in Fewer calories 2) Burn more calories As Powerman said, you can initially decrease your caloric surplus by adding in some cardio to burn more calories each week. This should get your weight gain under control. If after adding in cardio, and giving your body a few weeks to measure the result, you still feel you are gaining too much fat, you can back off on the calories a bit also. Remember though, if you are trying to gain size, you want to stay in a state of caloric surplus... so don't do too much of either of the two options above. If you do, you will find that your gains will slow down, or even stop completely. Make small changes and keep careful track of your results. Often it only takes small changes to make big changes in your physique. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

12-06-2005, 06:58 PM	#4
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	Bump to what Mike said you need to track your cals per day and see how many you are taking in, after that reduce your cals by 250-300 or add in some cardio, but the key is to be consistant every day. Make sure the foods are clean and you avoid any processed type food. __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

12-06-2005, 08:43 PM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	I just want to add that with the GB/WB stack with HP CEE your going to be retaining excess water which can seem like fat but once you shed it your look a lot leaner. Keep that in mind as you adjust your diet.

12-08-2005, 03:07 PM	#11
b-boy Gold Member Join Date: Jun 2005 Posts: 548 Recipes: 0 Rep Power: 42	you want to bulk, and keep bodyfat under control??? then have a evening carb cuttoff and do cardio at least 3 times a week! eat clean low glycemic carbs 5 days a week and then enjoy yourself a little on the weekend but stay strict with the carbcutoff!!! will work wonders for ya!

12-09-2005, 07:31 PM	#18
b-boy Gold Member Join Date: Jun 2005 Posts: 548 Recipes: 0 Rep Power: 42	Quote: