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  #1  
Old 01-16-2003, 03:56 AM
SuRFaH808 SuRFaH808 is offline
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Default gaining muscle mass fat free

how can i get my arms bigger fat free? i bulked and now i'm cutting but after that, i decided 2 just do it the long way cuz the trainers @ my gym said it wuzn't healthy. so what would my diet, lifting, cardio, etc... be like? i don't wanna gain the fat @ the same time as gain muscle as u usually would while bulking. thanx!
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Old 01-16-2003, 12:20 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: gaining muscle mass fat free

Basically, you're going to have to eat really clean, yet take in more calories a day than you burn off. Preferably from protein sources.

You may only want to take in as little as 50-100 extra calories above your body's maintanence calories per day.

This number may take some experimenting to get down accurately. But the less calories above maintanece you take in over a bulk, the less fat you are likely to add.
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Old 01-16-2003, 01:56 PM
SuRFaH808 SuRFaH808 is offline
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Default Re: gaining muscle mass fat free

so add calories from protein? got it. thanx!
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Old 01-16-2003, 02:29 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: gaining muscle mass fat free

Yeah, that's the prefered method. Or from slow-burning carbs like oatmeal or sweet potatoes.

But the main thing with bulking clean is to:

1. Find your maintanece calories for your body weight.

2. Add extra calories at a slow rate so you don't shock your metabolism which can cause fat gain.

3.Keep track of your calories. Especially your extra calories above maintanence.
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Old 01-16-2003, 09:19 PM
SuRFaH808 SuRFaH808 is offline
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Default Re: gaining muscle mass fat free

alrighty then thanx 4 the help [img]/forum/images/graemlins/smile.gif[/img]
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Old 01-16-2003, 09:22 PM
SuRFaH808 SuRFaH808 is offline
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Default Re: gaining muscle mass fat free

oops i 4got...how would my lifting be then? 6-8 reps or 12-15? or something else?
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Old 01-16-2003, 09:38 PM
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Default Re: gaining muscle mass fat free

Best rep range for hypertrophy is 8-12 reps. Check out the Muscle Fibers Part 2 article in the Magazine section, it talks about all the different rep ranges and how it affects your muscles. [img]/forum/images/graemlins/wink.gif[/img]
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