Hi all,
So I have an issue most people don't - gaining weight was what I needed to do...I am 6' tall and was 120 lbs about 1 year ago. I went on a weight gain diet, ate 4000 calories/day for about 9 months and gained 30 lbs - that said, I ate anything and everything and did NOT work out the entire time so everything I gained was fat. I don't know what fat %age is. I had a 28" waist, now I am at 32" - all the fat went to lower abdomen and love handles - as expected for a guy I believe.
I have started an exercise program (5x5).
Question - even though I gained the weight and am happy with current weight I am not happy with composition. fat is in lower tummy area and love handles but rib cage area is still skinny - not much muscle.
How do I do this - I want to stay at weight, or maybe gain a bit more, but like every other guy out there I want it to be muscle, not fat.
Is it simply working out religiously for the long term? I don't think you can target fat areas so I'm concerned that if I loose fat I'll loose weight which I do not want.
Newbie: Weight Gain with Fat Loss
Moderators: Boss Man, cassiegose
Re: Newbie: Weight Gain with Fat Loss
Hi Tufa, good to talk to you.
Working out anywhere from 3-5 times a week, depending on your preferred training split will work, coupled with good diet.
A logical change to the diet right now, would be to cut around 10-20g carbs from each meal and replace them with healthy fats, as the energy deficit caused by a lack of carbs should be made up for with added fat as fat is secondary energy, however you would be be maintaining calories, so no detriment really should be observed to muscle mass.
Working out anywhere from 3-5 times a week, depending on your preferred training split will work, coupled with good diet.
A logical change to the diet right now, would be to cut around 10-20g carbs from each meal and replace them with healthy fats, as the energy deficit caused by a lack of carbs should be made up for with added fat as fat is secondary energy, however you would be be maintaining calories, so no detriment really should be observed to muscle mass.