what to do

[newbie350]

Maybe this is something I need to research, but I am currently at 5'8" 165 w 9-11% bf. I would like to get around 175-180, but it seems like when I do, i put on alot of fat, which really sucks cuz i look like i have man tits. And i get really fat around the gut. I work out 3 to 5 times a week and do 30 to 60 min cardio 3 to 4 times a week. I take creatine now, was on whey but it seemed like it just made mefatter. Any suggestions?

 

[Stryc-9]

Post up your current diet and workout routine.

I would guess that the whey wasn't making you fatter - unless you were eating far too much of it. In general, too many calories from poor food choices is a more likely culprit.

Also realize that some people are prone to gaining more bodyfat than others during a bulking cycle. Some fat gain is inevitable - the key is to minimize it with clean eating that is only a specific number of calories above your maintenance level. You might need to play around with calorie totals to discover your ideal bulking calorie intake (i.e., the number of calories you can eat each day that will allow for maximum muscle growth and minimal bodyfat gain).

 

[newbie350]

Currently I am working graveyards so I do my cardio for about an hour before work, ie running, riding bike. Mon-Fri I work out seperate bodyparts except for Fri when I work bis and tris again with back. I have to to get them to grow.

My diet is pretty simple

Oatmeal and egg in AM
1 c cereal, yogurt and apple for break
chick breast and almonds for snack
chick breast and salad for lunch 10 g creatine
can of tuna and an apple for snack
either chick or steak with some veggies for dinner

Ihavent put protein back into the diet because like i said,it seems like it makes me fat. I was having 2 shakes a day roughly 40 to 50 g of protein a peice.

 

[Stryc-9]

It doesn't sound like diet is your problem...unless you are so worried about gaining bodyfat that you're hampering your efforts when it comes to muscle growth.

Perhaps ramp down on the cardio (reduce sessions to 30 minutes for instance)....and bump your daily calories by 200-500 (looks like you could do this by adding some healthy fats to your last two meals of the day).

As for getting your arms to grow - sometimes the "less is more" approach can help you break a plateau. If you overwork a bodypart (especially a part like your arms) you don't give it a chance to recover (which is when growth happens). Avoid training your bis with your back. Maybe try training Chest and Biceps one day - Back and Triceps another...and that's it for arms - no separate day dedicated to them. If you lift heavy and really blast them, it won't be necessary.

 

[newbie350]

Thanks man, I'll try that. As for my arms, Ive tried everything, and thats the only way I have gotten them to grow. They respond pretty well to it, and I always get an awesome pump, better than just once a week or training them seperately with other body parts as you suggested. But I'll try anything once, twice if I like it.
Is that you in the avatar? If so what is your diet and program?

 

[6_pak]

Maybe this is something I need to research, but I am currently at 5'8" 165 w 9-11% bf. I would like to get around 175-180, but it seems like when I do, i put on alot of fat, which really sucks cuz i look like i have man tits. And i get really fat around the gut. I work out 3 to 5 times a week and do 30 to 60 min cardio 3 to 4 times a week. I take creatine now, was on whey but it seemed like it just made mefatter. Any suggestions?

IMO you need to limit cardio, if your trying to put on weight. Maybe limit it to 2 days/ 20-30 min. I will almost guarantee you that the protein isnt making you fat. It could be what your mixing it with and when. When you eat certain foods throughout the day plays a big factor. You dont have a PWO? Start immediately. Yes, you do need to do more research as your diet is lacking in some key areas. You didnt post your distribution of macros. and total consumption of cals/pro/carbs/fat so YOU cant expect us to help you without that info. Not to flame, but if you dont know that info is vital in critiquing and helping you, then you definitely need to do research. Post a more in depth diet plan and i would be more than happy to critique.