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Lean

hello! im to?o from peru 26 years 5 7? 145 lbs 12% b.fat, been un the gym for 3 years and got some improvement, my goal is to get 165 with 10 % B. fat (75 kilos) , but, i mean i train hard as hell, and i cant gain weight, i have my protein shake,i eat healthy and do cardio to maintain 12% sleep well and blah blah,

so my question is: SHOULD I BULK HARD TIL GET LETS SAY 176 LBS AND THEN CUT AGAIN TO MY GOAL WICH IS 165lbs ?(we all know how difficult is to cut specially in the mid section) IS IT NECCESARY TO EAT TONS OF CALORIES TO GAIN WEIGHT AND BE A FAT ASS, AND IF SO, WHAT PART OF THAT GAINING IS MUSCLE, WHAT AMOUNT IS FAT?
im even thinking on taking steroids, i mean this sport is the hardest and fun think ive ever done, i will aprceiate any help.

Everyone is different. If you are not gaining weight now, you need to eat more. Increase your calorie intake by 200 a day. Weigh yourself in two weeks’ time. If you have not gained appreciably, increase your calories by another 200 a day. Repeat until you start gaining a pound a week.

People vary considerably in how lean they can be and still build muscle. Most will be able to build muscle consistently at 12% body fat, but some may need to go as high as 15%.

The other issue is your training. If you have been doing the same stuff for a while, it will stop working. You need to change something regularly, either set/rep scheme, intensity, volume or exercise selection. Don’t change them all at once. Read a few articles here to get a feel for programs that might suit you. Check out the “Are You A Beginner II” thread at the top of the Beginners forum for links to good programs.

you don’t need steroids at your light weight. Just eat more

[quote]tonex wrote:
IS IT NECCESARY TO EAT TONS OF CALORIES TO GAIN WEIGHT AND BE A FAT ASS, AND IF SO, WHAT PART OF THAT GAINING IS MUSCLE, WHAT AMOUNT IS FAT?
[/quote]

NO you do not need to eat everything in sight and become a fat ass to gain muscle. All that is necassary is to eat enough to gain weight at a steady consistant pace. This combined with continuing to push yourself in the gym and you will build muscle.

If your not gaining weight you need to eat more, that part is simple. SO lets say you start eating more and gaining weight but its a decent amount of fat and very little muscle. Now you need to dig a little deeper, the three most likely culprits are:

  1. Gaining weight to fast, if you gain 20lbs in a month no matter how hard you train you will pack on a decent amount of fat. Aim for 1-2lbs a week

  2. Crappy food choices. The higher quality of food you eat the better your chances of not gaining excess fat, proper nutrient timing can be an issue as well (know the best times to eat simple carbs)

  3. Crappy training. If your not progressing the gym by using heavier weight/more reps/more sets or however you want to progress you are not signaling your body to build muscle. You need to continuously strive to improve in the gym.

[quote]JNeves wrote:
tonex wrote:
IS IT NECCESARY TO EAT TONS OF CALORIES TO GAIN WEIGHT AND BE A FAT ASS, AND IF SO, WHAT PART OF THAT GAINING IS MUSCLE, WHAT AMOUNT IS FAT?

NO you do not need to eat everything in sight and become a fat ass to gain muscle. All that is necassary is to eat enough to gain weight at a steady consistant pace. This combined with continuing to push yourself in the gym and you will build muscle.

If your not gaining weight you need to eat more, that part is simple. SO lets say you start eating more and gaining weight but its a decent amount of fat and very little muscle. Now you need to dig a little deeper, the three most likely culprits are:

  1. Gaining weight to fast, if you gain 20lbs in a month no matter how hard you train you will pack on a decent amount of fat. Aim for 1-2lbs a week

  2. Crappy food choices. The higher quality of food you eat the better your chances of not gaining excess fat, proper nutrient timing can be an issue as well (know the best times to eat simple carbs)

  3. Crappy training. If your not progressing the gym by using heavier weight/more reps/more sets or however you want to progress you are not signaling your body to build muscle. You need to continuously strive to improve in the gym.
    [/quote]

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thanx a lot for the help, i will eat more

Do you know how many calories you consume a day? Do you know how many total grams of complete protein you consume a day?

You should.

If you are training hard enough, simply, you are not taking in enough calories/and or protein.

When I read your post, you said “i take my protein shake”, i thought - “just one?”