Reply to Lifting Heavy - I don't seem to be getting the results I want

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[quote=Anonymous]Gaining muscle is like gaining fat, in that you need to eat more calories to gain muscle or fat. The exercises you do while doing so dictates whether you gain fat or muscle.

Not don't confuse getting stronger with gaining muscle. You can get stronger while not seeing huge muscles.

There are two ways to add muscle. One is a "clean bulk" where you eat more on days you lift and less on days you don't. This keeps the scale relatively the same while you gain muscle. There is also more of a body builder approach where you go through bulk and cutting cycles.  This approach tends to get faster results. So for a defined period, say 3-6 months you bulk. That is eating in a calorie surplus while lifting heavy to put on muscle. You will gain both fat and muscle. To limit fat gain you want to aim to only gain 1-2 lbs a month.  After the defined period you cut calories to create a small deficit so you can lose fat while maintaining the muscle you have built. You don't want to cut to fast/create too big of a deficit, that is losing more than 0.5-1 lbs a week or you resk also losing a lot of muscle. [/quote]

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