1.) Eat at a calorie excess. To gain weight you have to eat more calories then you consume. You should eat enough calories to gain 2-3 pounds a week. Unless your new to lifting, you can expect to gain 0.25-0.5 pounds of muscle in any given week. However, you can expect to have more scale weight because with added muscle you also have added water and glycogen weight. Do not eat too many calories. Your body is like building a house of blocks. If you supply to many blocks it will just go to waste (fat). A general rule is to gain 2-3 pounds of muscle a month. This will ensure most of your weight is “healthy” weight and not fat. Anymore then this your probably adding too much fat.

2.) Eat at least 1 gram of protein per pound of lean body mass. You can’t build muscle without sufficient protein so make sure you have this covered. Eat a little more protein if you wish. Find what works for you.

3.) Lift Weights. This will ensure that your excess calories are being used to repair muscle. Try bulking without lifting weights…it won’t go well. You will just get fatter. If your a beginner it is a good idea to build a strength base and do full-body workouts 3 times a week focusing mainly on the compound lifts. If your more advanced (can bench your body weight, squat 1.5x your weight, and deadlift 2x your weight) you can start looking into splits and other advanced routines.

Follow these good rules, and you will be on your way to adding muscle and strength and not getting too fat. Remember though, fat is expected in a bulk so don’t freak out if you start losing definition in your abs or any other body fat. It is expected. Keep tracking your progress with scales, body fat calipers, and most importantly the mirror.

How to gain muscle and minimize fat gains is a post from: 6 Pack Now

1.) Eat at a calorie deficit. To lose weight you have to burn more calories then you consume. A 500 calorie deficit daily (your maintenance calories minus 500) will net you 1 pound of fat loss a week. A 1000 calorie deficit daily will net your 2 pounds of fat loss a week and so forth. It is easier to maintain muscle, maintain strength, and have enough energy in the gym if you aim to lose 1-2 pounds a week. But if you can create a bigger deficit and still maintain muscle mass go for it. It all depends on you and your body type. Do what works.

2.) Eat at least 1 gram of protein per pound of lean body mass. This is to ensure that while your in a calorie deficit you are giving your muscles enough protein to stay and not burn away on a cut. Remember you want to lose fat, not muscle. So if you are 200 pounds with 20% bodyfat (160 pounds of muscle, bones, organs, etc) you want to consume at least 160  grams of protein. Usually I eat a little more then 1 gram of protein per pound of lean body mass to ensure I don’t lose any muscle.

3.) Lift heavy weights in the 3-6 set, 4-6 rep range. This helps you maintain your strength, and ultimately help you maintain muscle mass. It is hard to put on muscle on a cutting diet especially if your a beginner so that is why I don’t advocate lifting in the 8-15 rep range.

If you follow the three rules I gave you along with all the little diet tweaks (taking the right supplements, getting in all your vitamins and minerals, consuming enough liquids, getting a good 8-10 hours of sleep) you will be on your way to a successful cut.

How to lose fat and maintain muscle is a post from: 6 Pack Now