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Thread: Bulking/skinnyfat

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    austinloveshiscats is offline Junior Member
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    Default Bulking/skinnyfat

    I am skinny fat. I recently lost around 40lbs by just doing regular cardio. I noticed, that since I am not doing any weight work, I am not looking very defined or anything like that. I decided to start a clean bulk, but I feel bad after I eat. I saw on an online calculator that I should eat around 2,600-2,800 calories a day to gain muscle. How do I get into the mindset of bulking instead of cutting? Additionally, what type of exercises should I do to gain mass? I have heard some say to stick to basic, heavy, compound exercises, but have also heard others say to stick with isolation exercises. Any clarification would be much appreciated. Also, how do I stop being skinny fat in general?

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    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    First off, congrats on your weight loss - 40lbs is a lot! When you say you "feel bad" after you eat, what do you mean? It may be as simple as trying out a different approach to diet, new foods, figuring out foods that cause excess bloat/discomfort and avoiding them. I love the simple diet ideas in the Strong Medicine book. I've also found some great personal success with the foods in Paleo/Primal approaches.

    Unless you're training for a body building competition with a specific aesthetic requirement of specific muscles, using powerful basic compound (squats, deadlifts, heavy kettlebell swings when you're ready for them, overhead presses, etc. etc.) moves is going to give you the biggest bang for your buck in terms of stimulation and growth. Do you have an RKC instructor in your area? They'll be able to help you stay safe with these powerful exercises for maximum results.
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    ad5ly is online now Senior Member
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    Check out PURPOSEFUL PRIMITIVE. The book is on this website. It will answer all those questions. A goldmine of information! I have it and refer to it often. Also, look at "The Warrior Diet"...Dennis

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    austinloveshiscats is offline Junior Member
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    Quote Originally Posted by Maelstrom View Post
    First off, congrats on your weight loss - 40lbs is a lot! When you say you "feel bad" after you eat, what do you mean? It may be as simple as trying out a different approach to diet, new foods, figuring out foods that cause excess bloat/discomfort and avoiding them. I love the simple diet ideas in the Strong Medicine book. I've also found some great personal success with the foods in Paleo/Primal approaches.

    Unless you're training for a body building competition with a specific aesthetic requirement of specific muscles, using powerful basic compound (squats, deadlifts, heavy kettlebell swings when you're ready for them, overhead presses, etc. etc.) moves is going to give you the biggest bang for your buck in terms of stimulation and growth. Do you have an RKC instructor in your area? They'll be able to help you stay safe with these powerful exercises for maximum results.
    When I say that I feel bad when I eat, I mean that I feel like I have over eaten. I know that most of the food I eat is good for me, like fruits and vegetables, but I can't seem to break th mindset of losing weight. I have recently been doing Simple and Sinister, so I think that is enough kettlebell work. I am doing the big three lifts on Monday and Friday as well. On Wednesday, I like to do mostly body weight stuff, because I read Convict Conditioning and was convinced of the power of calisthenics.

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    Maelstrom's Avatar
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    Definitely look at adding some kettlebell presses and rows if you can, they're great for adding some bulk. Also if you're interested in barbell training at all, the recommendation of Purposeful Primitive will certainly help you add mass. As for feeling like you're overeating, check the fiber content on a lot of the fruit and veggies, you might be overdoing it. Coming off of fat loss to muscle gain is a mindset switch, and it might be a great idea to check in with a dietician or nutrition coach (some of my awesome RKC friends are Precision Nutrition coaches and they seem to have a realistic program and the structure you might want at this point.)

    The short answer is get in some good quality protein, eat enough and make sure that your workouts are stimulating--difficult and HEAVY--enough to cause muscle growth. Check in with an RKC and get a plan. I'm sure S&S is a good program, but you're on to a new goal now. New goals, new stimulus required.
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
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    http://www.giryagirl.com

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    Chris Hansen is offline Senior Member
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    If I read it right, it looks like you're trying to do three different workouts at once - S&S, powerlifting, and CC. I wonder if you'd be better off narrowing your focus a little and choosing just one program. I'd err on the side of barbells if you're trying to add mass.
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    ad5ly is online now Senior Member
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    PURPOSEFUL PRIMITIVE will provide information on how to integrate cardio with gaining muscle. Also, diet, rest/recovery, mental toughness and mindset (which without everything else falls apart - so in my view a tough mindset is FOREMOST the most important factor) is covered. Goals determine the tools and program approaches... Dennis

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    Milo-Fan is offline Junior Member
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    Simply eating "clean" won't enable you to gain lean body mass that requires muscle hypertrophy & PTTP's commando routine is THE most effective bodybuilding routine there is.

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