Abs and weight gain?

Question

I'm 5'4" 121-128 lbs

105 lb lean muscle mass with a body fat percentage of 13.5%

I want to gain 10 lbs of muscle and bulk up but I also need to get down to about 12% body fat for my abs really to show through.

see my dilema?

Is this possible within reasonable circumstances. How difficult would it be to gain that much in muscle while keeping a low body fat


I'm open for advice and opinions

thanks



ps... I do workout about two times a week but only for about 20 mins.

I'm at college also so funds can be tight.

basically is what I want achievable and what would be the best route to take.

I'm a fairly intelligent well rounded individual. And I know a lot of things relating to this question already.

You can see my abs.. but gaining weight will be difficult while retaining my low body fat %

I'm basically just looking for opinions, yes thanks for all your great info, I see good stuff so far

I might have a body fat % of 9.8... I'd have to measure again .. but for a 28' waist that was 9.8% and for a 29' waist it was 13.2%.. I'll check again

u know what... I've tried a lot of weight and body calculators on the net and I am getting any where between 10-12-14%.. so go figure???

Answer 1

12% will probably not let them show real well unless you have huge abs or don't naturally store much fat in your abs(every one is different.) To have them really show well and cut up your talking more like 6% body fat headed towards < 4%.

Pick one. Bulk up or Cut up. Then worry about the other. By adding muscle and not adding fat your body fat % goes down.

Answer 2

At that body fat % you shouldnt have to lose any more weight to get the abs you want. I suggest doing weighted crunchs and weighted leg lifts.
You can add the mass you want if you can eat enough protein. Eating a diet high in protein very low in carbs and fat. This should help you to not gain much fat. Should you seem to put on fat that you dont want just try do some cardio.

Id suggest eating around 1-1.5 grams of protein per pound of body weight.

For more info go to www.bodybuilding.com. They have a crap losad of articles and info.

go to www.ast-ss.co for a good workout program. Its called max-ot and is free. There is also a lot of good info here.

Answer 3

OK here you go... go on line and find a book called "The Grinwwod System" by Terry Grimwood this real basic power-lifting book will change your perspective on the way most people train with weights. I guarantee you will put on the idea weight your frame (bone size) will handle. Remember there are three different types of body type Endo, Ecto, Mesomorph. do some research and find out which one you are this will enable you to better reach your goal in adding lean muscle mass. good luck

Answer 4

You abs is the center of gravity for the body. The more muscles you gain in your body while you work your abs out. It starts to show. It is the slowest part of the body that develops muscle when compared to other parts. It is also most of the time the last part of the body to show results. It will start to show. Work hard and for abs you have to eat right. Say good bye to chicken.

Answer 5

To gain muscle:
-You need to eat at least 1 gram of protein for every pound you weigh each day (no more than 40 grams at a time). Drink lots of water to help your body process the protein better.
-You need to consistently work out with heavy weights and low reps to stimulate muscle growth (if you can do it more than 8 times, it's too light).
-You need to let your body totally recover before working out a particular muscle again (less is more when gaining).
-Take L-Glutamine at night to help keep your body from burning muscle.

To see abs:
-Eat less fat and sugar.
-Drink green tea every day (recent scientific research shows that green tea has potent fat burning properties).
-Do various stomach exercises including stomach vacuums (google it if you don't know) every other day (try to get them sore and give them a day to recover).

Good luck!

Answer 6

crunches don't do a damn thing for a six pack, its all body fat, but I'm sire you know that. eat 1.5 to 2 grams of protein per pound of your body weight, cut out sweets, soda, unnecessary fats. work out 3-4 times a week weightlifting and 30 Min's of cardio per session. to do what you want takes discipline, so don't take shortcuts.

Answer 7

That sounds like it could possibly be dangerous to attempt without professional guidance. Just try to eat plenty of lean protein (tuna, chicken breast, ...) and stay away from fried foods if you can. Maybe your school has a coach or someone who could help.

Answer 8

50 crunches in the morning, 50 in the evening, and 50 at night. u will see ur pack in 3 weeks. trust me

Answer 9

read tips on gaining muscle mass, great ab exercises and more on dietary needs on this site