bulk or lean??

[mnj611]

So I am trying to figure out how to go about this. I weigh 138 pounds according to the pictures I would assuem i range in the 20-25% body fat but its all just in the stomach.
I want to reach 155 pounds of lean muscle mass.

The question and fear is if i gain weight what stops it from just going to my stomach reagion like it has in the past. My chest and arms get bigger as I am working out but so does my stomach.
Also trying to figure out my TDEE, I work in a kicthen as a chef so I am standing and running around 8-12 hours a day.

Do I try to lean up first and then go for a slow bulk? or do I bulk and then try to lean after I get to my desired weight?

[lucabratzi]

So I am trying to figure out how to go about this. I weigh 138 pounds according to the pictures I would assuem i range in the 20-25% body fat but its all just in the stomach.
I want to reach 155 pounds of lean muscle mass.

The question and fear is if i gain weight what stops it from just going to my stomach reagion like it has in the past. My chest and arms get bigger as I am working out but so does my stomach.
Also trying to figure out my TDEE, I work in a kicthen as a chef so I am standing and running around 8-12 hours a day.

Do I try to lean up first and then go for a slow bulk? or do I bulk and then try to lean after I get to my desired weight?

I wouldn't focus to much on ur end result weight cause if u want to reach 155lbs of lean muscle (10-12%bf) you would have to gain about 30-35lbs of pure muscle. That would take yrs of dedicated training and dieting.

If it were me I would cut down. U would look 10x better being a lean 120lb then an over weight 150lb.

And ur fear of gaining size in the wrong area sounds pretty normal. If ur bulking ur gonna gain weight in those areas. But if u cut down and lean bulk your way up u wouldn't have as much fat gain in those areas.

[Knockout_Power]

LEAN muscle mass wont go to your stomach. To get to 155 LBM you would actually be well into the 180s. If you mean you want to be 155 and leaner than now, its mostly going to be diet related. Some may argue this point, but if you know your exact body weight you want to sit around at whatever bodyweight you choose, I would work first on adding muscle. My reasoning for this is having the extra bodyweight allows you to do heavier motions without adding more weight. Doing dumbell lunges dont require as much weight for you in this condition as you have the extra weight build it (ex, if you cut out 15lb of fat, you would need 15lb more dumbell weight to do the same work on this excercise)... applies to squats and others as well...

With that being said, if you lose the fat now, you know EXACTLY what you look like lean. Maybe at that point you only need 15lb of lean muscle for the look you want to carry.

Up to you... decide which route you want to take, and the guys here in the nutrition section will get your diet on point and then the guys in training section can help build a better routine

[crazy mike]

So I am trying to figure out how to go about this. I weigh 138 pounds according to the pictures I would assuem i range in the 20-25% body fat but its all just in the stomach.
I want to reach 155 pounds of lean muscle mass.

The question and fear is if i gain weight what stops it from just going to my stomach reagion like it has in the past. My chest and arms get bigger as I am working out but so does my stomach.
Also trying to figure out my TDEE, I work in a kicthen as a chef so I am standing and running around 8-12 hours a day.

Do I try to lean up first and then go for a slow bulk? or do I bulk and then try to lean after I get to my desired weight?

Don't understand your thinking. There is muscle weight and there is water and there is fat tissue.If you eat lean diet, and work out like a beast with a good program you will start to gain muscle mass weight and that does no go to your stomach.Fat goes there from not eating correctly (lean). Water will fill you everywhere and that's s different story. For me I would stop all the figuring about this amount of weight and that amount and all the little fine tuning because you are no where close to fine tuning. Just start a clean diet and these guys can help and a good hard workout plan. Be consistent train hard, sleep good and slowly you will gain muscle mass,. Keep a cardio routine to keep the fat tissue down.It's easy to loose water so for me I used to let myself carry water weight so I could be heavier to lift heavier. Heavy lifting IE: squats, standing dumbell and barbell wrk build the cord to get bigger and to lift heavier. Keep it basic and simple. ...crazy mike

[mnj611]

Yeah I have started watching what i eat alot more than i ever have. I used to just work out and eat whatever i wanted and didn't have to worry about the stomach fat. I am assuming age has finaly stopped this from happening. But I know the weight i want to get to. My problem in the past with lifting is i seam to be able to gain muscle strenght easily but not muscle mass. Looking back I think i wasn't eating enough protein but its hard to belive since i ate a very high protein diet back then. If i do too much cardio i can't gain any weight but seam to keep pushing up more weights. I was out the last year with rotary cuff tear, i prolly should have kept up the cardio but work got nuts.

I am eating 3 egg whites in the morning with spinach, and goat cheese.
Then i have a protein drink 20g around 10 am
then lunch is griled chicken maybe rice or a salad
protein bar around 4pm
dinner is usually chcken again with vegetables (broccoli, cauliflower, brussel sprouts ect ect.)

Then when i work out i use a whey shake with creatin and glycogen (using formula 1, anything milky makes me too gassy.)

[< <Samson> >]

You need to eat, seriously. I eat more than that on a extreme cut.

Eat clean foods, do at least a pound of chicken or equavelant, 10 egg whites, some oats an mayb some steak.

[mnj611]

even at 138 pounds?

2 grams or proteins per pound right? plus add more calories in than out.

[JWP806]

even at 138 pounds?

2 grams or proteins per pound right? plus add more calories in than out.

Do you know your TDEE?

Do you keep track of calories in?

[JWP806]

I am eating 3 egg whites in the morning with spinach, and goat cheese. 3 egg whites? ~50 cals, 10 grams of protein
Then i have a protein drink 20g around 10 am (20g protein)
then lunch is griled chicken maybe rice or a salad (6-10 oz? 33-55 grams of protein)
protein bar around 4pm (20-25 grams of protein - unless you are eating one of those met-ex absolute shit bars)
dinner is usually chcken again with vegetables (broccoli, cauliflower, brussel sprouts ect ect.) Another probably 6-10oz at 33-55 grams of protein

Then when i work out i use a whey shake with creatin and glycogen (using formula 1, anything milky makes me too gassy.) (20 grams of protein)

The best thing to do is to calculate exactly how many calories/protein/carbs/fats as well as calculating your TDEE: LBMx15 (LBM=lean body mass)
TDEE is just a ballpark and you will learn how your body responds when upping/eliminating calories so it is just a bit of trail and error LBMx15 is a good place to start.
-If you are trying to bulk, eat 250-500 calories over that number and if you want to cut, eat at a deficit of around 250-500 cals.
You are relying on protein bars and shakes for the majority of your protein. You will be much better off to eat real food (chicken, lean beef, etc.). Where are your carbs?

Spend some time in the diet section as this is where most people fall short and don't make the gains that they want.

[mnj611]

I am not sure how to figure out my TDEE, I know what it means but with crazy schedule its hard to get a good idea. (when you work in a kitchen your running around all of the time)

I know to sustain my weight i only need 1600 colories, being smaller than most. I would think I need around 2200 calories to gain weight. I am not doing cardio because last year I was gaining strengh but no mass. Same problem I have had since I was 18. If I up the caloric intake, even if its clean, isnt it still calories in that can become fat? or because its so much protein it just burns up and doesnt get stored?

carbs in rice mostly. I was trying to lower them. I am pretty sure i was eating 60% of my diet as carbs prior to a month ago. dropped it down to 35%

[JWP806]

Cardio is your best friend if you are cutting. Good luck without it. Your progress will be slow at best.

Cardio also has an important role while bulking too. You need to keep the most important muscle in your body (heart) healthy.