is losing ab definition normal when bulking up? i bulk clean and mostly paleo, i usually eat steak of all kinds, chicken breast, turkey breast, nuts, and nut butters(both peanut and almond) for protein and fats. my carbs consist of corn, potatoes, sweet potatoes, all vegetables, all fruits, or sometimes when theres nothing to eat thats paleo i eat oatmeal, or whole wheat crackers but thats like once or twice a month. I do the insanity workout and this is my recovery week, so im doing alot of crossfit workouts, and eating alot more than i usually do.(sorry for the long rant) So my 2 question basically is if it is okay to bulk up for a week, and why my ab definition has gone away the last 6 days. any advice whould be much appreciated :)
asked bymike_39 (504)
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on May 25, 2012
at 02:07 PM
There are only a few that have been successful at "bulking" without gaining fat (and yes, many of them are followers of the Leangains protocol). It's one of the main reasons why bodybuilders have "bulk" then "cut" stages of their contest prep.
So in short, your answer is "yes".
Now, there isn't much damage outside the scope of normal eating done within 6 days that can't be undone just as quickly (it's the long-term abuses that will hurt you). If you've decided you'd rather not have to work hard again to see those abs... I'd stop with the bulking phase immediately and do whatever you did before to stay lean. Otherwise, continue with your bulk, make some solid strength gains, and then return when done and get your abs back.
on March 05, 2013
at 05:30 AM
Unless you are a genetically gifted small minority, you will add fat if you eat enough to build muscle, no matter what program.
I used leangains to cut down to 6%, a level I've never attained without that protocol. This winter I'm using leangains to bulk. Not so magical. I've added good muscle. And those veins in my abs are long covered in the process.
on July 25, 2012
at 09:14 AM
It is normal to add fat, yes. That's why all bodybuilders "cut" prior to competition, to get rid of the fat.
A 100% lean bulk isn't possible.
The natural order of things is bulk>cut, repeat.
See for yourself! http://www.paleobulkingcutting.com/site/category/bulking/
on March 05, 2013
at 06:16 AM
Not a bodybuilder, but I look noticeably skinnier/ lower bf after a matter of days in ketosis.
Have you tried ketosis to cut? Effortless.
on May 25, 2012
at 01:30 PM
Hi, Mike. If you want to gain lean body mass and improve your muscle/body fat ratio, you are going to have to be very, very strict with your diet and exercise and consume plenty of calories. Eat the same, or essentially the same things and times every day, religiously, and workout at the same times and go to bed early. Establish a routine your body comes to expect. I recommend doing fasted HIIT training on the treadmill 3x per week, OR immediately post workout. Pre workout, consume both a lean protein (like whey, 20-30g) + an equal amount of complex carbs- sweet potato, potatoes, oatmeal etc. Post workout consume another 20-30g lean protein (whey) and an equal amount of simple sugar like dextrose, table sugar, or fruit. 1.5 hours later you may eat another 20-30g of complex carbohydrate from sweet potatoes or potatoes. Those are all your carbs for the day, which will leave you below 100g. Eat these meals on a clockwork schedule. Any other meals you eat should consist of a lean protein and a healthy fat and/or a non starchy vegetable. For example, another meal could be a chicken breast with a little bit of avocado, or salmon with steamed spinach, or scallops and a salad. The key is to pound the carbs around your workouts so you can make the most out of endurance for the workout itself, the protein sparing effect of carbs, and muscle glycogen replenishment. Your last meal, whatever it is, should be a protein and fat meal and not a protein and carb or veggie meal. For instance, a half hour before bed you could do a scoop of casein protein or a cup of low fat cottage cheese (no salt added) and 15 almonds or some lean protein and a sale with olive oil or avocado.
If you do not want to consume a complex carb pre workout, you that is okay just double the serving from 20-30 all the way to 30-60g carbs in your second post workout meal after the protein and simple carb concoction.
May not work for you, but this is how I've gotten the best lean gains, personally. I don't like doing typical lean gains protocol, but if you haven't tried that it apparently works very well for many others. I'm just not into it.
Hope that helps and gives you some ideas.
on May 25, 2012
at 01:26 PM
If you eat more than maintenance calories, you will gain weight. If you're doing exercise that's meant to build muscle, some of that weight will be muscle weight, but also some will be fat. Check out leangains.com. A lot of people have had success building muscle without adding fat by doing the intermittent fasting routine described on that website.