How To Gain Muscle Without Getting Fat – FFG

Most of the time people end up getting fat on their body while bulking. Below articles gives you 4 tips to gain muscle without getting fat.

Hey everyone welcomes to another article.

I hope that your fitness journey is going as it is planned and you are making constant progress and if not try to evaluate your workout regime and your nutrition.

I have been getting a lot of emails considering that they want to gain weight fast however they don’t understand what that means.

By the statement that they want to gain weight fast is that they want to gain muscle and not fat.

And most of the people trick themselves into thinking that if they eat a high amount of foods and especially junk foods they will gain weight.

However, they don’t understand that the most amount of weight that they will put on is not muscle but fat.

So here comes the question that “how can you gain muscle fast without putting on much fat?”

I have dealt with the same problem in the past and it was an awful experience but have learned from it and I don’t want you to go through that experience.

So to help you to gain muscle fast without putting on much fat there are 4 steps that I figured out by experimenting and reading different articles are:

1) Eat almost 10-15 % more calories than you burn

2) Eat high protein, high carb, and medium fat diet.

3) Eat whole foods for about 90% of your food intake

4) Do progressive overloading workouts.

So let’s jump right into the topic and help you out to gain maximum muscle possible without you getting fat.

1) Eat almost 10-15% more calories than you burn:

Almost 90% of the people make the mistake of turning towards the junk food to increase their calorie intake.

The reason is that junk foods are full of calories so if you eat a bag of potato chips you just got 400 calories in.

These junk foods set your nutrition and diet so off that you end up gaining fat instead of gaining muscle.

So eat good foods full of carbs that will help you in your workouts and also they will not affect your diet that much.

Gaining any kind of weight either muscle or fat comes down to maintain calorie surplus no matter what.

Even if you are eating enough protein for your body weight but are screwing up the total calorie intake then also you won’t gain weight.

The bottom line is eating more than you burn and you will gain muscle.

2) Eat high protein, high carb, and medium fat diet.

The fastest way to gain muscle is you eating a high protein and high carb diet.

The protein is very important if you want to optimally gain muscle.

If you eat very less protein then even if you eat in calorie surplus the amount of muscle you could gain will slow down.

So to see optimal gains in the gym eat .8 grams of protein per pound of bodyweight at least.

Now many people screw up their diet by eating junk which contains a high amount of fat and not carbs.

Take any favorite sweet or junk food it contains more fat than it contains carbs.

So eat foods that contain carbs such as fruits, oats, rice, bread, etc

The high carb diet will help you in the gym by providing constant energy which will help you lift heavier weights.

And lastly eating a moderate amount of fats will make sure that your body is producing testosterone easily.

3) Eat whole foods for about 90% of your food intake:

Whole foods are a way to maintain a good nutrition and overall health and to gain muscle and not fat.

Whole foods such as oatmeals, brown rice, wheat bran, peanuts, eggs and much more should be the foundation of your diet.

I have made a mistake of eating only certain muscle building foods and used to eat protein powder throughout my fitness journey.

And to be honest with you I was feeling like shit as I was deprived of micronutrients that I would have got from eating whole food items.

Eating whole foods through 90 % of the diet will make sure that you have gained enough carbs, fats, and protein.

The remaining 10% of the diet can contain your favorite snacks such as burger, French fries, pizza or ice creams and all that junk.

What that 10% junk diet, if you want to eat, keeps you satiated throughout the day and won’t let you cheat.

4) Do progressive overloading workouts.

Even if you have all the nutrition right but your workout regime sucks then you might end up getting fat instead of gaining muscle.

I constantly see newbies and also the people that have been training since past 5 years doing only muscle specific movements.

The example being lat pull downs, chest flyes, bicep curls, triceps extensions, leg extension, leg press and all these isolation movements.

These movements don’t provide growth to your muscles after some progression.

So you need to focus on compound movements such as squats, barbell bench press, different types of deadlifts, pull-ups, dips, etc.

These movements performed with correct form and progressively overload you will see a substantial amount of muscle growth.

To gain muscle you need to increase the resistance that you go through each exercise but with correct form.

Even if you are training for 5 years but have not been where you want to be then also you can use these compound movements and see the progress you have not seen before.

The bottom conclusion is that you better be in a calorie surplus, eat whole foods, do compound movements with progressive overloads and eat enough protein and carbs.

These 4 things will help you in the process to gain muscle no matter what as these are the core principles.

Well, this is it for this blog post.

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