Hey all,
So I'm 24 about 6 foot 2 and weigh around 168 pounds. I'm looking to bulk up a little bit and could really do with some advice. Firstly, I hear alot of people talking about protein shakes. Is this the best way to go? I was thinking of using a product called Serious Mass - does anyone have any experience with it ?

Secondly, I have a little bit of flab around my belly - comes from eating too much junk food! My question is how best can i go about losing it? Also, is it possible for me to try and bulk up and gain wait and still lose the flab around my belly? If so how can I go about it?

Really really grateful for any help you can give guys,

Cheers

-- Engima

You don't need supplements, and I am certain the one you mention is crap.

This is my industry.

Eat whole foods, follow a paleo style diet and buy BRAWN for your weight training routine.

Do not adapt, or improvise until you are hitting 140kg Bench, 180kg Squat, 220kg Deadlift.

There is no quick fix, it is a lifestyle choice/change

I am your height, but was only 150lbs, now I am a lean 245lbs, been as high as 260lbs, and have terrible genetics, just 18yrs hard work in the gym.

Now I can bench over 500lbs, (raw, no bench shirt), Deadlift just under 700lbs, and do chins with 60kg around my waist.

The physique follows the strength.

This is the best bit of training advice you will ever get, but only you can decide how to use it.

All the best.

Paleo is gay and your advice sucks. You cant seriously tell somebody to not chage anything until they hit "x" weight for "x" exercise.

And its impossible to gain muscle and lose fat at the same time unless you are very overweight, new to serious lifting/nutrition, or using anabolics, or some combination of the three.

_________________
Pain is Temporary, Pride is Forever

LOL ya I'm sure you can bench over 500 lbs all natural.

And ya, it's very normal to put on 100 lbs of pure muscle SMH

I can believe the stats for a natty.

_________________
Pain is Temporary, Pride is Forever

Who gives a flying f*ck what you can lift?

I've had fat guys come up to me and say "but I can bench xlbs". So what, you going to carry a bench around with you where ever you go?

Fair enough. If your goal is to lift heavy, and be strong. Follow the numbers route. But judging from your post you want to change your physical appearance.

The thing is. Most of the time. With size, comes strength...and vice versa.

Have a read of my interview here
http://www.bodybuilding.com/fun/body-tr ... rship.html

Outlined a lot about diet and training and some useful tips.

Ignore this advice, totally irrelevant for beginners. Supplements are not crap, I haven't heard of the one you mention but just beware of marketing hype on some protein powders.
I would just get a regular protein powder and maybe some creatine.

Can you lose fat and gain muscle at the same time? OK here it is.
To lose fat you need a calorie deficit, ie you consume less calories than you burn off.
To gain muscle you need a calorie surplus ie you consume more calories than you burn.
Without the help of AAS, it is pretty much impossible to lose fat and build muscle at the same time.

What most people do is bulk up and gain muscle first, then work on losing the belly. Usually just in time for the beach season :p

Good luck dude

_________________
Float like a butterfly, sting like when I pee.

The main thing is, figure out the priorities and your motivations. Is it just about looking good? if so, there is so much stigma attached to being "light". I'm not arguing when guys say they can bench god knows how many pounds, but who says that the most attractive physique to a woman is the largest one? The fact is, its not. Its all about gaining a reasonable amount of muscle for your frame, to certain parts of your body, and keeping your BF% at a moderate to low level.
Despite what many say, you do not need to "bulk up". Do this, and I can gurantee your stomach will get bigger, you'll be getting stronger (partly due to increased leverage from gained fat) but you won't be happy with how you look. Just eat healthy, do a weight training program, and if you really feel like you want to be gaining weight, increase your daily calories by maybe a few hundred calories and monitor yourself. If you feel you're gaining too much fat, cut your calories or add in cardio (e.g. HIIT).
You may eventually be suprised when you get to a physique that your happy with, and find that you are not as heavy as you thought you would have to get.

p90X. That is all

_________________
I like women

Fad workout. Pointless waste of time.

_________________
Pain is Temporary, Pride is Forever

You can lose fat and build muscle at the same time. However there are certain restrictions when it comes to doing both. For example you need to be around at least 15 percent body fat and implement 3 lifting days along with 3 cardio days and eat correctly on each specific day to promote fat loss and muscle gain. Over eat on workout days and have a calorie deficit on cardio days. Along with diffrent marconutrient percents for each day. After a while this method will plateau out. Then you will have to choose between bulking and cutting. So basically those who can do both are people new to body building or are pretty fat and even that it wont be able to be done for long. I started with this regimen it was pretty good for me. When you cut down to around 8 percent body fat then it's time to rethink things

P90x is a good program imo. I personally think that you should readjust the diet and it would be better depending on your goals. -Speaking from personal experience.

If you want me to elaborate more on this tell me.

~Mr.Confident

First off....



thats what a lean 260 looks like....you dont look like that unless your on tons of drugs. people that weigh 260 and are lean are pro body builders, you will never find someone lean at that weight that isn't, to get there you life has to revolve around body build and fitness...

oh and you'll never see a big name body builder on the paleo diet.

Dead lift 700lbs? current america Olympic record is 718lbs bro

I'm not even going to comment of the rest of this, but try and come up with a better lie next time.

_________________
"J, I guess yer so amazing in bed you send the girls into a transcendent state where they realize their own mortality and are shaken by the realization that their presence bears little impact on the universe, or they just realized they hate you"
-DJ_Z

Good advice, in my opinion, the stage when you have to bulk and cut, that is beyond what "normal" people really need. That is when you are getting into the area of bodybuilding, and I don't just mean someone who wants to look good, I mean someone who wants to become a professional. Most people don't even want to get to that kind of level where they are huge and low body fat (just look at the photo up there?). Hell, I admire those guys, but it isn't for me, I just want to look good , I'm sure the enigma feels the same. So just stick to a good weight training plan 3-5 times a week, eat healthy and results will follow. Then try some calorie restriction for a period of time (but while still lifting weights) if you feel you want to lose some fat.

I agree mostly with Mr. Confiedent except that you need to change your eating on day to day basis to lose fat and gain muscle at the same time. With enough protien 1gram per body wieght. And a small calorie defciet you will gain muscle. But he is right so much that hell following his plan will work for just about everyone. I also agree with the second person, there is no practical reason to cut below 8% body fat! At 8% you should be able to see a six pack, and most girls will think a guy with 8% body fat is in great shape. It is health and a great look. Not only that, but if your under 12% body fat and you can't get girls it is all game and not your body.

If you want series gains,

how to eat:

1) eat 7-8 meals a day (spaced 2-3 hours apart) that consist of 30 grams protein (fresh chicken, beef, eggs or fish), 30 grams carbohydrates (whole grains like plain SPAM, brown rice, and fruits/veggies) and healthy fats (nuts, whole fat cheese).

2) use a high quality whey protein directly after work out

3) drink a gallon of water a day

3) take a high quality multivitamin

how to lift:

1) 6 sets (3 exercises x 2 sets) for big muscle groups (legs, back and chest) and 3-4 sets (2 exercise x 2 sets) for smaller muscle groups (biceps, triceps, shoulders, etc.).

2) Rep range should be between 5-10

3) lift every exercise till you can barely put up the last rep. You constantly want to push yourself (i.e., go up in weight or rep, although weekly gains are typically only 5lbs or a few extra reps).

4) get a trainer for a few sessions to make sure you are lifting with correct form (you can easily injure yourself by lifting wrong).