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I have always been more of a slender guy, even after working out and seeing awesome results. my waist has always been tiny. I started doing sit ups and oplique sit ups ( sorry if I spelled wrong) but it seemed to just make me even more slender and a defined stomach. I dont want that. I want to put mass on my stomach to make me appear more bulky. can anyone help me out if you have been throgh though this problem.
its good that your doing situps and oblique sits ups to work your midsection, but you should also try out other exercises that target your mid-section. check out http://exercise.about.com/od/abs/ss/abexercises.htm
& also, I have an assumption that your not eating a "surplus" amount of calories in a day, to bulk you have to eat more calories than you have to in a day. Use this site http://www.bmi-calculator.net/bmr-ca...dict-equation/
take the BMR test, and find out what your daily caloric needs are, add about 500-700 calories surplus to your current meal plan.
Bulking involves plenty of rest and of course eating a surplus of calories, like I've said before, It seems to me that you do not wish to lose weight or shed fat, thus its best that you also avoid excessive cardio exercises, once per week is enough. Excessive cardio causes muscle loss anyways and thats not your goal :]
No, i've stopped doing them because they thin me out. They don't build muscle, just lose more fat and define the muscles and I dont want that. so basically I have stopped all abdominal work outs and just been doing alot of lat, delts and bi/tricep work outs. From what I have heard Tito works on his upper back alot and his shoulders and lats, so I am going to do the same.
No, i've stopped doing them because they thin me out. They don't build muscle, just lose more fat and define the muscles and I dont want that. so basically I have stopped all abdominal work outs and just been doing alot of lat, delts and bi/tricep work outs. From what I have heard Tito works on his upper back alot and his shoulders and lats, so I am going to do the same.
lol, your "mistaken" , theres no such thing as "spot reduction" , thats whats ::confusing:: to you :] , working out your stomach all the time wont make u lose fat in that area. it will just tear the muscle tissue and thus allow growth. in your case, your not eating enough. thats what I think your doing wrong.
Ok so if I do sit ups I will GAIN muscle mass and if I eat more? I took your thing and I need 2090 calories a day to keep my weight. i had 450 something for breakfest and am going to try 700 for lunch. So if I start doiong sit ups it will help??
Ok so if I do sit ups I will GAIN muscle mass and if I eat more? I took your thing and I need 2090 calories a day to keep my weight. i had 450 something for breakfest and am going to try 700 for lunch. So if I start doiong sit ups it will help??
yes, from my personal experience, my stomach & bottom half of my body used to be a slender, but after doing more lower body - mid section exercises, it has helped to bulk it in addition to a surplus of calories. Also, after 4-5 weeks of doing the same exercises for the "current" muscle growth that your working out, your body will eventually get used to the workout and thus you need to switch to another exercise that targets that muscle growth :]
&
most of the calories u probably want are from carbs/protein as they are the sole importance for muscle growth :] fat is of course important as well.
""On my bulking diet (about 3200 calories), what would be a reasonable amount of carbs for a day?""
I know for protein I want 1.5-2 x Lean Body Mass
Well if your eating 1.2 - 1.5 grams of protein per pound of body weight, and your fat intake should be 20-30% of your total caloric intake, the remainder of your calories to achieve your target intake would come from carbs.
exactly what falco said. you know what your protein intake should be. you know that 25-30% of yoru total calories should come from fat (about 88g of fat is 25% calories of 3200)...so make up the remainder in carbs.
Typcial carbs for bulking is 2-3g per pound of lean bodyweight, so 250g sounds entirely reasonable, if not a little low.
Thank you for the help Joey, stay on the forums because I have a Idea i'm going to need your "body building wisdom" in some future threads :] haha. Thanks again.
Karky and Joey have some great points. To add.. I would keep your 'ab' workouts to very low repetition. You can actually decrease your waist size slightly by stimulating smaller muscle fibers. This is accomplished by doing high repetition exercises that don't require much of your overall strength output.
By adding weights and really slowing and controlling the motion, you can recruit the larger muscle fibers in your abs and obliques. Arguable you shouldn't work that region directly (crunches etc..) more than 3 times each week. twice will suffice. Add weight and try to do 3-4 sets of no more than 12 repetitions.
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