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In the process of bulking up..

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In the process of bulking up..
Old June 11th, 2006, 03:52 AM   #1 (permalink)
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Default In the process of bulking up..

Dear All,

I have made nice progress in the past six months, putting on about 20 pounds. Almost all my body parts have shown growth as I continue to workout and eat very conscientiously and smartly. In terms of strength too I have shown improvement what with increased reps and ability to lift heavier poundages.

My arms have shown a growth of 1/2+ inch, chest around 1 inch, etc. the stomach has grown by a solid 2 inches! It seems as if the stomach "gains" are overshadowing the real progress made every other place. By the way, none of the gains made in rest the body parts is fat; it is only in the stomach that all the fat seems to have accumulated.

How do I tackle this situation? Here are the options I have considered:
1. Stricter, more controlled food intake
2. Step up the cardio
3. Increase training duration and intensity

Regarding the first two options, I am skeptical because it is with great effort that I have managed to bulk up. As for the third, I might just end up overtraining since
presently I workout four times per week, training each body part once a week. I do cardio for 20 minutes on a rest day.

I'd really appreciate your assistance and feedback in tackling this issue.

Regards,
SakBar
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Old June 11th, 2006, 06:00 AM   #2 (permalink)
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You are supposed to alternate bulk/cut periods ... It kind of helps a lot in controlling the fat. So it's time to drop the calories intake below the calories burnt. You are gonna LOSE weight to get rid of that fat, so your gain WILL seem less, you'll have to live with that too. Just keep your training routine as it is to avoid loosing too much muscle at the same time as you lose fat, for the next 8 weeks, and you should see some real improvement around the 'stomac'. Don't be too sure you have put no fat nowhere else, it's not like you can tell by just looking at it, so don't cry if your thighs loose 1/2 inch in the process. Bulking and Cutting phases are a difficult balance and require work, concentration, mistakes, and a learning curve. Until you really know your body and what makes it tick, you'll just have to make the best guess.

Note: to loose 1lb of weight, you need to eat 3500 calories less than you burn, so if you manage that in a week, in 8 weeks you'll be 8lbs less, and hopefully loose at least 6lbs worth of fat. Don't fall in the trap of reducing liquid intake to help drop weight on the scale, it's called cheating

It's also a good time for a creatine break if you're on that, and a good opportunity to re-draft your routine. changes in routine are great fopr changes in one's physique. Meal plans, nutrition advice and diet in the Nutrition section, routines in Old_Fart2's sticky in this section, up top.

Good Luck!
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Old June 11th, 2006, 07:11 AM   #3 (permalink)
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U can try decrasing ur caloric intake and cut down on carbs and tke more protien to prevent losing of muscle. If u are doing long hours of cardio (more thwn 40 min) u can try sipping a bit of whey as u run to prevent breaking down of muscle.

my 2 cents.
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Old June 11th, 2006, 07:13 AM   #4 (permalink)
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oh i think one of the mod recommended a full body workout with super sets during cutting phase as it burn more calories.
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Old June 11th, 2006, 09:08 AM   #5 (permalink)
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stay at your current weight (if your happy with it) for a while so your body can go through an adaptation phase

then go for option 1 with suttle cardio to lose fat gradually whilst keeping muscle, keep the lifting heavy during this period too
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