How to gain muscle fat?

[krishyalla]

Hi all,

I am 170lbs right now. I used to be 175 four weeks ago, I am trying to be fit with my regular workouts and running. I run alternate days and remaining days I do workout. Right now my goal is to trim down the extra belly fat and gain muscle. I don't have any clue how to gain muscle fat? I am doing body weight excercises to build my upper body strength. I am not satisfied with what I am doing. Could anyone point me in right direction where I build more muscles?

Thanks,

Krishna.

[BAMb00zl3r · Accepted solution]

Be sure you are eating enough protein.  At a 170lbs you should be consuming about 100g of protein per day to help facilitate muscle growth.  

You should also be ingesting more calories then you are burning each day to increase body mass.  If you run a calorie deficient diet while trying to build muscle you will end up burning most of your gains away.  

Body builders run a cycle of buidling muscle, which involves high calorie high protein diets with heavy weight training, and a cutting period that sheds all the fat and leaves only muscle left behind.  The build and cut cycle isn't the only way to gain muscle (it is the fastest) you can also keep a balanced calorie diet (with lots of protein) while weight training, but this is a much slower method.

[extra_medium]

First focus on losing the fat, and then focus on gaining the muscle.  You won't lose the fat unless you're in a calorie deficit, and you won't gain muscle unless you're in a calorie surplus (and lifting.)

[Monoe]

if i ate more calories than i  exerted i would have to eat almost every minute of every day. there is no way i can eat that much in one day. my metabolism just runs like a race car all the time. i even notice it in my sleep habits. my sleep is always troubled with high powered dreams. and i feel that is partly because of my high metabolism

[WillowTheWhisp]

How do you manage to maintain your weight under those cirumstances @Monoe?

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