after bulking im now a fatass...

[mnason722]

so I was eating a total of 8 meals a day included drinking muscle milk 3 times a day. I am now a fatass. My stomach is all jelly rolls and my arms are STILL skinny. I worked out 2-3 times a week every other day. for example Sunday I would do biceps, triceps Tuesday I would do chest, biceps, situps, etc.

My arms are still skinny as bones but my tummy is HUGE. how did this happen? why didn't my arms/chest get big but only my stomach got fat? No idea any input? I am now gonna do cardio and sit-ups to burn this flabs from my stomach and i'll be where I started from skinny again. Just how the heck do I get my arms to bulk up? All it does is get "cut" but it doesn't get bulky.

 

[|D_J^B_J|]

What did you expect to happen when you ate that much? Lol. You need about 500 kCals above maintenance for muscle growth - any more than this will be stored as fat.

Try focusing on core lifts (squat, deadlift, military press, pull-ups, dips, rows, bench, etc) and less direct arm work to see if it makes a difference.

 

[pintoca]

BTW, you need to lift more. Try lifting 5 days a week (either a 5 days split or a 3 days split twice).

I particularly have found this routine EXCELLENT for growth:

Sun: Legs, calves
Mon-Thu: Back, Biceps, Traps, Forearms
Wed: Cardio
Tue-Fri: Chest, Triceps, Delts
Sat: off

I do 3 sets per exercise: 12, 8 & 5 reps with ever increasing weights. My maximun are at 5 reps. Reason for this is to try and estimulate the different types of fibers.

Then again, your DIET is the single most important factor.

 

[KillahBee]

A few quick observations:

- not sure how much experience you have, but someone saying "I am going to do sit ups to burn the fat off my stomach" raises a red flag to me. not a flame, just pointing it out.

- what exactly were you eating? do you have any idea what the ratios were or how many cals you were taking in? no need to be drinking muscle milk 3 times a day!

- as pintoca said, you need to be training more than 2x per week

 

[ridethesnake]

Try focusing on core lifts (squat, deadlift, military press, pull-ups, dips, rows, bench, etc) and less direct arm work to see if it makes a difference.

Lift hard. 3-4 times a week but emphasize core lifts. If you did every lift DJB mentioned, and that's it, you'd get bigger. But go on the PW forum and read up about proper form so you don't get hurt. And eat 1.5 gr protein/lb bw. Best route to go, since you want to be strong/big anyway, is to turn that flab into muscle. Why lose the weight, and then try and gain it back as muscle?

Isolation exercizes make you cut. Core lifts make you GROW.

 

[pintoca]

Lift hard. 3-4 times a week but emphasize core lifts. If you did every lift DJB mentioned, and that's it, you'd get bigger. But go on the PW forum and read up about proper form so you don't get hurt. And eat 1.5 gr protein/lb bw. Best route to go, since you want to be strong/big anyway, is to turn that flab into muscle. Why lose the weight, and then try and gain it back as muscle?

Isolation exercizes make you cut. Core lifts make you GROW.

Bro, I hope you can fathom how seriously misguiding this sentence is.

You cannot turn anything into anything else, otherwise I would be turning tuna into gold right now.

fat and muscle are 2 different things and cannot be turned into each other. You can however, CHANGE the amout of each in your body, this called body composition and it's measured by BF%.

the only way to get leaner is by cutting fat: that is reducing the amount of fat your body has: you do this with diet and cardio. Since you are in a caloric deficit your body will also burn some muscle in the process, for this reason you need to lift: To protect the muscle you have while cutting... gaining weight (either fat or muscle) while on a caloric deficit will SIMPLY NOT HAPPEN.

To the original poster: There is no easy way to a great body and there are no shortcuts. Believe me I speak from experience, I was a 265lb guy 8 months ago... I am down to 205lbs and I haven't been able to "convert" all that weight to mucle (I would be competing). I consider myself very sucessful in my cutting in that I managed to maintain ALL of my muscle mass while dropping 60 lbs of fat, however it does not happen by coincidence.

Best advice I can give: Stick around the diet and Training forums and slap together a program that can be reviewed. Concentrate on a single goal at a time: Either gain muscle or loose fat, NEVER both or you will achieve none.

 

[mnason722]

But wouldn't training the same muscles more than 2 times a week be overtraining? Like I prety much was focusing on my upper body mostly and didn't want to over train.

My diet was like rice, chicken, turkey, eggs, and muscle milk. I drank it 3 times a day Morning to replace my breakfast and during lunch and before bed. here is a sample of what my diet:

Rice, Cheese Egg Omelete
(Snacks: Gogurt, 2 Crissonts, Strawberry/Banana/Orange Juice smoothie)
Potato and Brocolli from Wendy's
Potstickers (13 pcs) (28g protein)
Muscle Milk (32g protein)

9:30 - Muscle Milk (32g protein)
12:30 - 10 Potstickers (26g protein)
3:30 - Muscle Milk (32g protein)
6:30 - Taco Salad (27g protein)
10:30 - Muscle Milk (32g protein)

7:30 - Muscle Milk
12:00 - Crissont Sandwich
3:00 - Muscle Milk
5:30 - Potstickers
8:30 - Noodles,Spam,Sausage,Rice
10:30 - Muscle Milk

the reason I took muscle milk 3 times daily was to help my protein supplement of around 160grams a day.

 

[blackporsche]

Try bulking cleanly with carbohydrates coming from oatmeal, potatos, wheat bread, and rice. Your relying on muscle milk way too much...it is very high in calories and probably contributed greatly to your fat gain. I would eat lean meats for protein with every meal and only use muscle milk when u cannot use lean meats or eggs as your protein source. I don't know what potstickers are but they sound like a high fat protein meat that comes in a bag??? Good luck with everything.

 

[NaturalOnlyAtBirth]

looks to me like EVERYTHING you ate was high in fat and high in carbs. im guessing you used milk to mix for your muscle milk as well?

 

[pintoca]

But wouldn't training the same muscles more than 2 times a week be overtraining? Like I prety much was focusing on my upper body mostly and didn't want to over train.

My diet was like rice, chicken, turkey, eggs, and muscle milk. I drank it 3 times a day Morning to replace my breakfast and during lunch and before bed. here is a sample of what my diet:

Rice, Cheese Egg Omelete
(Snacks: Gogurt, 2 Crissonts, Strawberry/Banana/Orange Juice smoothie)
Potato and Brocolli from Wendy's
Potstickers (13 pcs) (28g protein)
Muscle Milk (32g protein)

9:30 - Muscle Milk (32g protein)
12:30 - 10 Potstickers (26g protein)
3:30 - Muscle Milk (32g protein)
6:30 - Taco Salad (27g protein)
10:30 - Muscle Milk (32g protein)

7:30 - Muscle Milk
12:00 - Crissont Sandwich
3:00 - Muscle Milk
5:30 - Potstickers
8:30 - Noodles,Spam,Sausage,Rice
10:30 - Muscle Milk

the reason I took muscle milk 3 times daily was to help my protein supplement of around 160grams a day.

If your diet is low-carb you will not have the energy to push your body into overtraining, that is, you will simply not be able to push the envelope far enough with your lifts.

Besides, there are 72 hours rest between the sessions. It works for me