putting on lean muscle mass

[Acein91]

Question about bulking.. or not exactly bulking, but just about putting on muscle mass
What's the best way to do this without also gaining fat? Is there actually a way to do this? From what I've read it looks like there's two ways to go about lifting- either bulking or cutting. Isn't there some kind of middle ground where you do both? Or does it just go so ridiculously slow it's not even worth it?

I ask because I run cross country, so obviously I need to keep a lower body fat. But at the same time I do need to gain muscle, I'm only like 140-ish lbs. I'm wondering if accompanying a lifting and diet routine with lots of cardio will keep me from gaining too much fat while putting on muscle

 

[Phate89]

Gaining muscle does not only come down to bulking and cutting. Thats probably just the most efficient way of doing it.


Find a good routine, a solid diet, and lift heavy for a while and see where that gets you.

And you can bulk, but keep the surplus to a minimum minimizing fat gains.

 

[realworksuks]

best way to keep fat gain to next to nothing (and perhaps even lose some) is carb timing.

yep..

 

[Phate89]

best way to keep fat gain to next to nothing (and perhaps even lose some) is carb timing.

yep..

When you mean carb timing, do you also exclude any veggies during dinner?
Things such as brocolli, aspargus, carrots, red bell peppers, etc.

 

[realworksuks]

When you mean carb timing, do you also exclude any veggies during dinner?
Things such as brocolli, aspargus, carrots, red bell peppers, etc.

I have veggies with meals sometimes, I don't worry too much about fibrous veggies...

On off days I have some veggies with most meals.

 

[Acein91]

Gaining muscle does not only come down to bulking and cutting. Thats probably just the most efficient way of doing it.


Find a good routine, a solid diet, and lift heavy for a while and see where that gets you.

And you can bulk, but keep the surplus to a minimum minimizing fat gains.

sounds good to me. so i guess ill plan on keeping surplus to a minimum and doing lots of cardio.
seems like that should work

thanks

 

[boom ting]

in answer to your original question it is definatly pos to put on lean muslce, think about swimmers and gymnasts etc. The key is to stick to a routine for a fairly long time. This is because the type of muscle will be more deep set and take longer to show, compared to someone who bulks up on massive calorie surplus