How do you put on lean weight?

[JKurz1]

I get posed this question almost as much as how does one get shredded.....well, the latter I can design easily, however, outting on weight has always been my downfall. So how do YOU guys do it? Clean? SLoppy? Cardio? Non?


For example....I got asked this today by a dude who weighs about 170 and is pretty ripped. He trains 5-6x a day and does fasted cardio every morning for 30 minutes at 75% max HR. He's afraid that since he has trained like this for so long, his muscles won't respond to a surplus in cals. What do I tell him?

Do you guys eat like you normal would for maintenaince and then add in maybe a ANPB sandwhich or hefty shake to each meal? He heard that one should eat oatmeal at night, before bed or a thick ANPB sanwhich........what would you do?

 

[psychedout]

Don't take things too fast is my best advice. I went from 2400 cals daily (just below maintenece) to about 5000 cals daily in about 2 months. Just way to fast. I say add 200 clean cals per week until you can find a level that you can gain mass at an acceptable rate. Now I just need to follow my own advice.

 

[JKurz1]

good post

 

[SlavikHavik]

good post

Only ever have carbs and protein or protein and fat, but never carbs and fat. Also wait two hours after you eat your carbs (so your blood sugar dies down) to get your fat in. Take in the carbs around your workout as much as possible.

Run one week CKD's as needed to drop excess bodyfat, which shouldnt be too much if you follow the above and dont go ballistic on the cals (no more that 500 over maintenence a day)

 

[JKurz1]

No,no,no...this is to ADD lean weight. The no fat/carb myth was shot down awhile back. It's is perfectly acceptible to have low gi carbs with fat at every meal (save postworkout)........that theory was geared towards simple carbs, when you want to spike insulin levels,,,,,,,,,,trust me on this one, I have oats and ANPB, pasta with olive oil, etc....all the time when cutting down to sub 6%bf....it's fine!

 

[Clean]

Exactly, it's fine to have healthy fats with the low gi carbs. oatmeal, flax, ANPB, vegetables, etc...

just like psychedout said, take it slow, and add it to your meals over time so you don't jump the gun and gain fat. Keep it clean!