Posted by Nathaniel in reply to How to Lose Fat While Building Muscle

“I’m a skinny guy who wants to gain weight. Muscle weight, not fat.

The majority of sites say that to gain weight & build muscle you need to eat and get a little fat. Then you can cut back to show your lean muscle.

Is it true you have to get chubby to gain muscle? Or is there a slow progressive way of gaining weight & building muscle while minimizing fat gains? “

Goals. Nathaniel wants to lose his skinny look by:

• Building Muscle.
• Gaining Weight.
• Minimizing Fat Gains.

Gaining weight, muscle weight, while minimizing fat gains. Let’s see how this can be done.

Building Muscle. Get stronger using strength training. This forces your body to adapt. To grow muscles. The stronger you become, the more muscular you’ll be. You’re a beginner? Get on the Beginner Strength Training Program.

Next give your muscles the food they need to recover from strength training.

• Eat. At least 18x your bodyweight in lbs. More if needed. Track your food intake using Fitday.
• Protein. 2g per bodyweight in lbs. Might seem a lot, but your muscles need it for recovery.
• Healthy food. Meats, eggs, poultry, fish, oats, whole grains, rice, healthy fats, fruits, veggies, etc…

Gaining Weight. Eat more calories than you expend and you’ll gain weight. How much extra calories do you need?

• Eat 18x your bodyweight in lbs at least.
• Weigh yourself every 7 days.
• You gain weight: keep eating the same amount of calories.
• You don’t gain weight: add 500kcal/day the next week.

You weigh 55kg. Your goal is 70kg. You need at least 2200kcal to maintain the 55kg. Add 500kcal. You gained weight? Keep eating 2700kcal. Add 500kcal if you don’t gain weight. 3000kcal – 3500kcal – 4000 kcal. Some need to eat 5000 kcal & more to gain weight.

This progressive way of adding calories will minimize fat gains. Your body has time to adapt to the increased intake of calories. Those who get very chubby often increase their calories suddenly & drastically.

Minimizing Fat Gains. Strength training will build muscle. Leading to a lower body fat. The rest is food.

• Eat. Don’t starve yourself to death.
• Eat Clean. Cut down the junk food.
• Add calories progressively. Check above.
• Cardio. 30 mins low intensity cardio post workout speeds things up.

Sites recommend first gaining weight then cutting fat because it’s simpler. To gain weight eat more or burn less calories. To lose weight eat less or burn more calories. Contradicting. It’s much easier when you focus on one goal at a time.