How to Minimize Re-Gaining Fat When Eating to Build Muscle

In this QUAH Sal, Adam, & Justin answer the question “How do you bulk without gaining extra fat tissue?"

If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.

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Check out the full episode 1531 here:
“How to Minimize Fat Gain When Eating to Build Muscle"
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[richardseeley]

For the first time in my life I’ve stayed consistent with working out and eating better. 10 weeks strong now thanks to you guys

[jw]

Great to hear Sal say muscle comes back so quickly after an injury/surgery.
Gives hope to anyone having suffered this.

[garethzbarker]

This information is so important. Thanks for giving me permission not to overeat. Just lost a ton of weight and the bulk kinda scares me.

[danieloscar]

i say stick to ur diet eventho ur already seeing results. i have my agoge diet wherever i go, i always keep in mind that i need to follow it eventho im in another place, good thing it was never a hard diet to follow so i do know that i can stick to it

[clamum]

I think the most important thing for people wanting to gain or lose weight is to track your calories (what you eat). Not just "oh this is around 200 calories I think; that meal was about 700 calories; etc".

No, I'm talking about exactly and honestly counting your food intake using something like MyFitnessPal, which makes it quite easy. Get a food scale too if you need it (they're cheap as hell).

You don't need to do it forever, but at least for several weeks or so until you can have a very accurate picture of where you're at.

Gaining weight is my problem, and it didn't go anywhere until I counted calories (and drank meals with mass gainer lol). If you haven't counted calories and are trying to change your weight, you're making it harder than it needs to be.

[anthonysellsit]

Interesting stuff. Really helpful for the journey I'm starting

[lifth]

Didn't you miss the main focus of the question? As far as i understand it he is asking as someone who lost a lot of weight ("...fat cells already exist...") and is afraid to bulk in fear of a "fat-cell-memory" effect. That's something i am wondering too. Is bulking for a former obese person different than for others? Do we have to live in fear of an "fat-memory" effect (the evil twin of muscle memory) as a result of having more fat cells from our past? I personally went from 150 to 90kg at 1, 94m, found myself skinny-fat after lots of cardio. I have started weight training now, i am noticing my metabolism really kicking in, but i'm also afraid to bulk because of my past.

Thanks for all your content guys.

[KnuckleHead]

I love muscle memory. I had a long lay off from lifting and just in the short few months I have been training I’ve noticed that I’ve got most of my muscle back. It has definitely motivated me to keep going cause I wanna be back to where I was in my 20s or close to it muscle wise

[ricflair]

Thanks for the discussion. I eat this stuff up regarding training and nutrition in a bulk.

[JasonPhillips]

Super valuable information. Appreciate y'all sharing!

[antonpohrebniak]

Hey guys. Thank you so much for all info. I love your content ❤
Can you help with this aspect please:
While trying to lean bulk it is hard to track even mirror look. Because of a lot of carbs and sodium which comes due to eating more food, water retention is always there. So you might think, shit probably I'm getting fat need to back up on kcal, but maybe your surplus is not big, it's just a water. How to deal with it?
Thank you so much 🙏🏻
Wish you all best💪🏻

[tumbleweedconnection]

Is it just me or did the guys not understand the question 🤷‍♂️ they "reworked" it rather than answering the original question

[CompletelyInadequate]

can't you also gain muscle in a caloric deficit?

[RoamingRobisons]

So if I’ve been on a cut do I gradually get into the bulk or immediately?

[tawil]

Never look so difficult to build muscle...

[dw]

I've been training for over 17 years and done it all abused steroids bla bla anyway the best way that worked for me was intermittent fasting 22 hours a day high protein a thousand calories extra each day for a month and I broke all my PB in the gym I lost 3lb that month and i was natural it totally changed my view point of everything ive learned

[Vnm-shjv]

Your weight x 13 for maintenance
Subtract 500 for deficit
Add 500 for surplus.

Believe it... it works. Just always make sure sure your amount AFTER you workout for the day.

[TUBZ]

1 or two pounds a month? Are we talking non enhanced lifters ? Seems very low if someone's utilising PEDS or similar (all things being in place, diet/training/sleep etc)

[waitkens]

The maths is way off here. A 50 calorie surplus is a 350 cal weekly surplus. That equates to roughly 1/10 of a pound of bodyweight gain. Multiply that by 4 weeks in a month and it's less than half a pound per month, not 3 pounds. Hearts in the right place but just not true.

[kylequatmann]

Can't be big and lean at the same time unless you take steroids. When you're lean you will always look small in clothes if you're natural.