gain 15lbs of muscle without fatting out? advice needed

[jayhu12]

I been working out to get lean for about 1.5 months and with hard work I can say i'm roughly 70% to my goal. My abs starting to pop, I'm less than 10% body fat. Now my original goal was to get lean like brad pitt from fight club, how that I'm lean I want to gain 15 lbs muscle but at the same time maintain my lean body. I'm eatting properly right now, on a low carb diet, drinking the water, and everything. This was my routine:

Work out routation 3day split, 3 excercises, 3 sets of 10. Heavy
day 1 - Chest / Back
day 2 - Bicep / Tricep
day 3 - Shoulders / Legs
day 4 - day off
day 5 - repeat etc.

Cardio 20 minutes every other day
Abs 4 times a week Mon, Weds, Fri, Sat, 2 excercises, 3 sets, continued until i feel the burn in the abs

Diet - 6 meals a day, 2-3 hr intervals usually 2hr but worst case 3hr. 16 cups of water each day.

Meal 1 - 2 scrambled eggs
Meal 2 - Soup (usually chicken mushroom lemon grass soup)
Meal 3 - Muscle Milk Protien Shake
wait 1 hr then take my NO2 workout drink
(work out)
Meal 4 - Muscle Milk Protein Shake
Meal 5 - 2 small bowls of fried rice, 1 chicken breast [cooked on the george foreman =) ]
Meal 6 - 1 Chicken breast

During this routine I maintained my weight but didn't gain any. I current weigh 135, but want to get 150. Can anyone give me some advice on what to change on my routine so I can gain the 15lbs? keep in mind I do not want to go on weight gainer protein shakes (tried it makes u fat), I want to grow lean muscle not gain body fat, I wanna keep the fat below 10% at all times. I'm prolly gonna stay on my current routine another month then switch to a growth routine.

Thanks

 

[Quagmire911]

Ehh...

http://www.sosuave.net/forum/showthread.php?t=125444

And don't stop at 15 pounds...what height are you?

Also, you need to eat a lot more. You need to be eating lots of red meat(beef) and a lot more eggs. Try more food non stop. The NO2 is unnecessary, and muscle milk is very expensive not to mention the amount of carbs in it. You need to get some whey protein instead and add raw eggs to it.

 

[EFFORT]

i think your setting yourself up for failure with that have to be below 10% attitude. Your going to be very nit picky the whole time and not eat enough food to grow from fear of body fat. So change that attitude first, i'm not saying that your going to be a fat ass either, but you will add some body fat and you will have some bloat from eating a lot so be prepared for that.

 

[odietamo]

i just hit 2 months on my (first ever) bulk after cutting from 220 to 190 (where i plateaued.) Beginning my bulk, i blew up from 190 to 205 in a matter of 3 weeks. i felt like a blimp. this was the hardest part of the bulk because i was concerned about getting fat. you are going to have to fight through this and not be tempted to abandon your diet because you feel fat.

i just kept telling myself that 15 lbs was just the "scaffolding" my body was constructing so that i could get into an optimal mode for building muscle.

so i agree with EFFORT that if you put your BF% and abs up on a pedestal, you are going to be in trouble.

 

[jayhu12]

oh just wanted to say i did through in heavy squats and dead lift in my routine, although its prolly not too heavy atm but its the max i can do (slowly goin up).

and to respond to your question I am 5'9 135

 

[Being_the_Don]

oh just wanted to say i did through in heavy squats and dead lift in my routine, although its prolly not too heavy atm but its the max i can do (slowly goin up).

and to respond to your question I am 5'9 135

You need to gain more weight.

 

[Brian McGee]

Meal 1 - 4 scrambled eggs
Meal 2 - Soup (usually chicken mushroom lemon grass soup) Make sure it's packed with meat, not one of those soups with like 3 cubes of chicken in it
Meal 3 - Lunch - chicken breasts, lamb, whatever
wait 1 hr then take my NO2 workout drink
(work out)
Meal 3.5 - Muscle Milk Protein Shake
Meal 4 - 2 small bowls of fried rice, 1 chicken breast [cooked on the george foreman =) ]
Meal 5 - Dinner - (see lunch)
Meal 6 - 1 Chicken Breast + 1 can of tuna

Snacks: fruit, vegies, unsalted peanuts, more eggs, more tuna

Try that. But even then that could still be improved on, but it's a start..

 

[Heart Break Kid]

You need to eat huge amounts. I'm ecto/meso and I'm up to eating 8 meals a day + whey isolate + 2 litres of milk + 2 galleons of water. Combined with rippetoe I've gained 10 pounds since June and I'm going for another 10 before August. It's all diet and compound excercise. I can't wait to cycle back on creatine and see how much that adds.

If you really don't want to cut after you have to "clean bulk" so eat lots of these:

# White chicken breast
# Turkey breast
# Tuna
# Low fat yogurt
# Fat free or no fat milk
# Rice
# Pasta
# Bread
# Steak with all the fat cut off
# Fish
# Cottage cheese

 

[Brian McGee]

I've gained 10 pounds since June and I'm going for another 10 before August.

Most of that would be fat unfortunately, it's not possible to gain that much muscle in a month. Obviously that's okay if that's what you're aiming for, but the thread starter wants to lean bulk.

 

[jayhu12]

thx for the tip brian i'll definately take ur advice when it comes time to reworking my routine for a clean bulk.

cheers

 

[EFFORT]

Most of that would be fat unfortunately, it's not possible to gain that much muscle in a month. Obviously that's okay if that's what you're aiming for, but the thread starter wants to lean bulk.

Heh 10lbs of muscle in a month is possible actually

 

[Brian McGee]

Heh 10lbs of muscle in a month is possible actually

No it isn't. Do some research.

thx for the tip brian i'll definately take ur advice when it comes time to reworking my routine for a clean bulk.

cheers

No worries, good luck with your training.

 

[Warboss Alex]

No it isn't. Do some research.

if you have the genetics for it it's perfectly possible. everything has to be on point from training intensity to digestive capacity but it's nowhere near impossible.

the fact is however, most aren't blessed that way.

edit: a diet of chicken, tuna, lowfat yogurt etc won't gain you significant muscle in a hurry, thermodynamics aside. make that lean(ish) beef and whole eggs and we'd be on to something however.

 

[Brian McGee]

http://www.bodybuilding.com/fun/maki2.htm

 

[jayhu12]

10lbs raw muscle in 1 month is kind of a stretch, unless your on roids. I've never met a non roidhead that has done it, but thats just me. I've read that optimal growth for most ppl is about 1lb per week.

 

[Heart Break Kid]

Most of that would be fat unfortunately, it's not possible to gain that much muscle in a month. Obviously that's okay if that's what you're aiming for, but the thread starter wants to lean bulk.

10 pounds is not impossible, it's just very hard work. Switching from german volume training to rippetoe was a huge stress on my body and I have yet to reach my next plateau. I've never had body fat over 12%, my body just doesn't work that way. Since you like bodybuilding.com here's a man who gained 34lbs in 4 weeks with hardly any fat:

http://www.bodybuilding.com/fun/timothyf.htm

 

[bman]

Heh 10lbs of muscle in a month is possible actually

weight mabye, pure muscle not a chance. i was just reading that its scientifically proven that its impossible to gain more than 1 pound of pure muscle a week, and highly unlikely to gain more than .5 pounds a week. this doesnt happen over night, you need to work at it long term.

 

[Brian McGee]

10 pounds is not impossible, it's just very hard work. Switching from german volume training to rippetoe was a huge stress on my body and I have yet to reach my next plateau. I've never had body fat over 12%, my body just doesn't work that way. Since you like bodybuilding.com here's a man who gained 34lbs in 4 weeks with hardly any fat:

http://www.bodybuilding.com/fun/timothyf.htm

lol at your argument.

As bman said, it is scientifically impossible. Imagine if you could gain 10lbs per month of pure muscle, you'd end up being as big as a dinosaur.

 

[mrRuckus]

lol at your argument.

As bman said, it is scientifically impossible. Imagine if you could gain 10lbs per month of pure muscle, you'd end up being as big as a dinosaur.

This is just p1ss poor thinking. There, now my snarky opening comment is over with.

How did you extend "10 lbs of muscle in a month" to "gaining 10 lbs muscle every month indefinitely?"

 

[Brian McGee]

How did you extend "10 lbs of muscle in a month" to "gaining 10 lbs muscle every month indefinitely?"

lol, I knew straight after I wrote that last sentence somebody would say what you're saying and try and take away the focus from the main argument. So ignoring that and continuing on to this:

It's not scientifically possible for a member of the human species to gain 10lbs of pure muscle in his 1st, 2nd, 3rd or thirty-third month of weight training. Unless you have no other argument except, "i know this guy who did it!" which was already refuted in the link i posted, then stop being ignorant.