Strength without size?!

[mutchin]

Hi all!!

Im back! Had a load of bother with ISP and have just managed to get an internet connection up and running again ¬_¬.

Anyway...

I have a bit of an issue, maybe you can help. I have been working on body fat, my abs are on display quite nicely at the minute, but by doing this (creating a calorie deficit in my diet to aid fat burning), I am really struggling to put on mass (obviously).

I am getting really, really strong, full stack curls etc, but my body is not packing on too much size, getting dense and lean, but I wouldnt mind the size, however, I don't want to lose the lean look (abs in particular), is there a way i can do this?!!?!?!

As much as I doubt it, I hope there is!

Thanks all

[Pulsar_GTI]

Welcome back

How long you been training for?

Whats your diet like atm?

[Bison]

You can't lose bodyfat and build muscle, so choose your goal and adjust calories accordingly. Though that doesn't mean you have to get fat to build muscle. Though it's difficult to gauge calorie intake so finely as to achieve optimal muscle growth without adding a few pounds of fat.

Just take it slow, add 250kcals a day and see how things progress. Still not growing? Then add another 250kcals, etc

[Powerlifter0]

over load the body with clean kcals, this grows muscle, then once at desired size, or when the weather is nice, cut them down and cut your body fat down so your lean with the new muscle size.

[mutchin]

Thanks for replies!

I am adding size, just checked stats from a few month ago...

In 3 month I have added 1" to chest, 1.5" to upper arms, lost 2" from waist and added 3" to thighs, which when you look at those increases, I am making progress I suppose, but I seem to have reached a plateau, maybe worth changing routine up a bit?

Diet is good, getting plenty protein, eating at right times, cut all the crap, not doing badly, like I say, its maybe because I see myself in the mirror so much, the gradual changes aren't getting noticed. Measuring however has shown me progress is being made, maybe worth everyone measuring and using that as their progress meter?!

Thanks for replies guys!

[James]

Good to hear you are making progress. How long have you been training/eating well for? As above, you can only really hit one goal at a time; fat loss OR mass building. It's best to really hit one hard at a time.

If you are just a casual gym goer, it is best to obviously lean up for summer and mass up in the colder months. However, as also stated above, if you are happy with your leaness, you can always go on a slower mass phase, thus keeping fat gains to a minimum; you can also slowly but surely establish your cal requirements this way too!

[Tomskiii]

When did you first start training? If it was 3 months ago it may well be the strength gains you are seeing are the initial adaptation of your body to the exercises, this will likely slow up soon and then it will be more crucial that you get your diet and training correct. You mention full stack curls, perhaps its time to try some free weight curls with a barbell?

As has been said in other posts here if you are looking to add on size rather than looking lean you need to be eating enough to put on weight (i.e. not losing fat), so long as you are eating below your maintenance (too lose fat) your body will put building muscle as a low priority and you will make slow gains!


Edit: Although all the conventional advice said, you have made good gains (well done!) so i would personally just carry on as you are perhaps changing workout routine to free weights if your on machines.

[mutchin]

Hi again!

Been training solidly/eating well, consistently for around 8/9 months now.

Will take the advice on board and change up routine, maybe drop the machines in favour of free weights for a while, switch back, swap around etc! Keep my body guessing you know!

Cheers for responses guys