Looking to add a few pounds but keep my athletic physique...any suggestions?

[Shedzy10]

I'm looking to put on a few pounds naturally to give myself a good secure base to start a cycle next March. I am currently at 165 lbs and am liking my physique. However, I know I am a little underweight right now so I'm wondering if anyone has any tips on how to naturally put on some poundage while keeping my athletic figure. I like the way I look now but just want to fill out a little more. But my main goal right now is to do this without any workout supplements (other than weigh protein).

I eat a healthy diet (I don't log it) but I am a university scholarship athlete and carefully monitor what is going into my body so I can assure that my diet is a healthy one. I do not smoke, do not drink alcohol and other then skim or soy milk the only other beverage I consume is a good amount of water each day (2-3L on average as I am fairly active).

I have a pretty solid workout reg. that is geared more towards a toned, lean and agile body type (6 workouts a week). It includes both weight lifting and cardiovascular training. I alter between the two. Thus, (for example) Day 1 will be a weight day, Day 2 is some form of cardio, Day 3 is a weight day, etc...

if anyone has any suggestions that would be fantastic.

Thanks to those who provide suggestions and guidance!

my stats:
Age: 22
Height: 5'10
Weight: 165 lbs
BF%: 12-13 (apprx)

 

[roguemonkeyjr]

if you want to stay lean and put on mass, bump up your protein intake and train with heavy weights

DIET AND NUTRITION QUESTIONS

^^

 

[oxymoron]

Three days a week of weight training wont do it for me. I have to lift 5 days to really start seeing gains. That is unless u have 3 yrs to spend in the gym then u could possibly get away with 3 days of weights.
The bigger challenge u'll face is balancing cardio and weights so u don't burn up valuable muscle during extended cardio training.
U may want to consider reducing the cardio for a couple months and hitting the weights really hard. U don't need to cut it out, just reduce it to 30 min 3 x week at a moderate level.
Then u need to look at ur diet b/c I bet it is low to gain muscle.

Sent using the elitefitness app.

 

[RickRock13]

I like to stay lean year round myself, even with bulking up. I stay between 6-7% bodyfat all the time but add muscle at a pretty decent rate and I do 3 days per week on weights with 3-4 days of cardio.

What has worked best for me is intermittent fasting. You can eat some big, very loose meals and gain muscle while reducing or maintaining bodyfat.

If you are interested in learning more jump in my intermittent fasting discussion thread and there is all the info you need

http://www.elitefitness.com/forum/showthread.php?t=947273

 

[rms13]

Three days a week of weight training wont do it for me. I have to lift 5 days to really start seeing gains. That is unless u have 3 yrs to spend in the gym then u could possibly get away with 3 days of weights.
The bigger challenge u'll face is balancing cardio and weights so u don't burn up valuable muscle during extended cardio training.
U may want to consider reducing the cardio for a couple months and hitting the weights really hard. U don't need to cut it out, just reduce it to 30 min 3 x week at a moderate level.
Then u need to look at ur diet b/c I bet it is low to gain muscle.

Sent using the elitefitness app.

Really? Cause most experts will tell you that you need rest days to grow when you are lifting heavy. Most strength training programs recommend lifting 3-4 days per week.

 

[RickRock13]

Really? Cause most experts will tell you that you need rest days to grow when you are lifting heavy. Most strength training programs recommend lifting 3-4 days per week.

You are absolutely right about that brother. However, many don't realize that and think they need to train every day to get big.

Reality is that you don't grow in the gym, you grow in the kitchen and while resting.

Proper Recovery in between workouts is more important than the workout itself.

3-4 days per week is all I will ever train for that very reason.

 

[oxymoron]

Ouch Rick.

For me I do a 5 day split with legs at beginning and end with two days off after that. Just trying to beef them up a little more.

Sent using the elitefitness app.

 

[RickRock13]

Ouch Rick.

For me I do a 5 day split with legs at beginning and end with two days off after that. Just trying to beef them up a little more.

Sent using the elitefitness app.

Lol...no you are good bro. That wasn't meant against you. There are plenty of guys on here including Steve and Dylan that like to train about 5 days per week and that's fine if it works for you.

All of our bodies are different, and people react to things differently. Its all about finding what works best for YOU. For me, I've trained anywhere from 3-6 days per week, and my best Results come from high intensity, low volume workouts vs low intensity high volume and training fewer days. Obviously high volume and high intensity can't be both done. That is a recipe for overtraining