How can I bulk without spiking my fat percentage?

[newbiebuilder]

I'm fairly new to bodybuilding (started about 5/6 months ago) in that time I've gained about 20 to 25 pounds (from 150 to 170-175) and I'm 6'1 the problem is my fat percentage is now at 19% according to my weight scale ( i think its somewhat inaccurate). What foods can I Start eating that are high in calories but won't keep my fat percentage from going up more than it already has? thanks! Im sorry if I'm being too vague i can give you more details if you need:hiyo

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[cog]

More details are needed.You likely eat too many carbs.

[Praetorian]

The fat percetage scales are not even close to being accurate. Yes you can increase lean muscles without getting fat but you will need to follow a specific diet tailored to you.
P

[ironwill]

The fat percetage scales are not even close to being accurate. Yes you can increase lean muscles without getting fat but you will need to follow a specific diet tailored to you.
P

Yes, and once you figure it all out, its quite easy actually.....The last 1.5 yrs have been great....Low bodyfat, breaking PRs, and getting thicker all while on minimal supps....BUT, it definitely is not cookie cutter, as Prae says, has to be figured out and tailored for you...It is nice being lean year round, not contest shape, but around 10-12% and when you want to tone up, it only takes a few weeks as opposed to months+
Prae is good at figuring that stuff out...
It took me a few seasons to do my own....No more up and down weights for me...
There in lies the difference with getting a good trainer...

[Skailes]

Here's the thing without a solid nutritional plan structured for you and your needs bulking will generally lead to gaining BF....that being said throw your scale out as it's junk, and instead look at your abs....can you see them at all? If not then ya you're fat and need to lean out a bit to a point where they are visible. The other variable that is tough is figuring out what macro's work best for you and in what percentages....trainer or no trainer this will take a while to nail down so you need patience. There is no magic diet or workout so it may take you some time to learn your body.

[newbiebuilder]

Yes, and once you figure it all out, its quite easy actually.....The last 1.5 yrs have been great....Low bodyfat, breaking PRs, and getting thicker all while on minimal supps....BUT, it definitely is not cookie cutter, as Prae says, has to be figured out and tailored for you...It is nice being lean year round, not contest shape, but around 10-12% and when you want to tone up, it only takes a few weeks as opposed to months+
Prae is good at figuring that stuff out...
It took me a few seasons to do my own....No more up and down weights for me...
There in lies the difference with getting a good trainer...

This is pretty much where I want to be at, I guess I have changed my diet a couple times since I started. I just turned 20 half a month ago so I'm still fairly young but I want to get to about 200-205 pounds at the end and around 10-12 bf% or lower if I can do it..


Here's the thing without a solid nutritional plan structured for you and your needs bulking will generally lead to gaining BF....that being said throw your scale out as it's junk, and instead look at your abs....can you see them at all? If not then ya you're fat and need to lean out a bit to a point where they are visible. The other variable that is tough is figuring out what macro's work best for you and in what percentages....trainer or no trainer this will take a while to nail down so you need patience. There is no magic diet or workout so it may take you some time to learn your body.

I can still see my abs...depending on what mirror I look in :P (haha jk, jk). No really though, I can still see my abs, fairly nicely IMO but I feel fat now. Ive never been at this weight and its a little hard to handle to be honest.. Ive added mashed potatoes into my diet (made of white potatoes, garlic cloves, 1/3 a cup of 1% milk and 1/3 cup of low fat sour creme) which I think is high in calories but pretty low in fat and has some protein in it. I also drink 3 protein shakes a day(220cals) + 600ml of milk with each one (275cals) and 1 weight gainer (mutant mass (525cals)) and 500ml of milk (250cals) everyday..all that adds up to around 2555cals and I try to get in 3500 cals a day so I usually eat a 12 inch turkey sub (white bread, no cheese, some veges and mustard) and nuts, bars, etc, pretty much anything to fill in the last 925 calories..this diet is OK, but I find it isn't very good compared to what I read some BB's eat. Is there anything I should change or add or stop or anything?
Side note: I also take 2 multi vitamins + 1 to 3 fish oils a day + mono creatine (5g) every day + multi greens (1 scoop with water a day) + a supp called Post RX which is basically BCAA's which i sip on during my workout.

So far Id like to mention that I really enjoy working out, every workout I have I am usually sweating moderately to intensely by the end, I follow different builders routines. My latest one I followed was Ryan Hughes routine from Bodybuilding.com, I'm now following Lazar Angelov's routine from simplyshredded.com.
They're good routines and its a nice change to have because I switch them every 6 to 12 weeks. I've learned a lot since I started working out (even though its probably not nearly as long as some people have been working out) And I want to continue to learn and grow stronger and better at lifting and bodybuilding which includes nutritionally.
I'm at a point where people do notice the change in me, I even get some compliments. But I want to go much further, I want to perhaps one day even be in competition (no steroids though) if its possible.
So I've mentioned everything I could possibly say from my experience of building until now..
As you probably can decipher Im pretty new at this still..
Can you guys see anywhere I can make improvements? (mainly hoping for help in my nutrition right now) but any and all advice is welcomed and appreciated!
Thanks for reading I hope there is some good tips for you guys to share with me!

:hu :cflag

[ironwill]

The other important thing i forgot to add is..... time.....And logging what you did, and when you change something, do it for at least 6 weeks....No flip flop every second week stuff....Unless it is very obvious you are heading for disaster...
But time and patience are the big things, and logging and paying attention to what does what to you..
Then when you build a good base, its fun, because if you slip up its only a matter of weeks to get back on track, not months....So do lots of experimenting as well...

[Praetorian]

If you want to build lean muscle you will need to know what you are eating, every meal, every day, every week etc...you need to measure and weigh the foods you eat so you know how much protein, carbs, and fat you are eating each meal. Guessing will NOT cut it..you need to know. Many think they know but unless you measure you dont know squat...so get a food scale, some measuring cups and spoons and make it a habit...its easier than you think. AS IW says start a food log...and when you know what you are eating the log will illustrate things such as insulin sensitivity which will determine how many carbs you can eat and remain lean. You should be eating 5-6 meals per day spaced evenly apart to provide a constant supply of amino acids to remain in an anabolic state. Your body can store fat and carbs(glycogen) but it cannot store protein...so regular protein feedings are necessary in order to grow. Lose the junk food...Subway is ok for a cheat meal but its basically crap...and you dont build serious muscle eating crap. You need to eat fresh natural unprocessed foods...fresh meat, fish, poultry, vegetables, fruits, nuts, eggs, and good oils. Avoid things that are processed, packaged, canned etc Create a plan...write down what you will eat for the week...make your meals so you dont end up eating subway or other crap...follow the plan and make a log.

P

PS. post a pic and we can estimate you BF % to see where u are

[Skailes]

There are a few issues I have with what you're posting as far as your food goes and the big one is mashed potato's as well as milk and milk products IMO these can be enjoyed on a junk day but not as part of a fat loss diet or even a clean bulk, and please post your pics as this will give us a great idea of where you're at. Lastly do as IW and Praetorian have said start a food log and stay on top of it don't just put in the occasional entry use it all day every day......