Question:
I've been having some really good success in my attempts to lose fat and get in better shape, but I also have a goal to get stronger and to gain more muscle as well. While I have made some strength gains, they've been nothing to write home about and I really don't believe I've added any muscle either. Any suggestions?

Answer:

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Diet-for-Thought Albert Einstein once said "The definition of insanity is doing the same thing over and over and expecting different results". It's quite obvious to me that our culture remains obsessed with dieting. I'm not talking balanced, long- term minded dieting but rather dieting beyond reason, becoming slaves to restriction, false control and the gratification seeing the scale move in a downward spiral brings. Along with this comes a whirlwind of hormonal fluctuations, starvation, and deprivation not just from food but from family and friends and let's not forget the ridiculous amounts of exercise. Why do people do this? Are they gluttons for self punishment? Is this truly the only way? Perhaps it's the only way they know how. There is a false... read more 13 comments

Ok, so we've established answers to the following questions in the first three parts of this series so far: 1. Would I have to do a bulk? 2. How long would I bulk for? Alright, how about some practical steps? We're not going to get into the training aspect of this right now as it's a rather varied topic, so we'll just keep the focus on nutrition - which really is what will be the final determinant of gains. By that I mean, I don't care how hard you're training, if you're not eating enough to support muscle growth, you're not going to be gaining size. Period. (exception to the rule - newbies and those new to 'effective training') To go back to another... read more 1 comments

Continuing on with the answers to the following questions ... How long should I bulk? How long do I have to bulk? The first 'it depends' answer was to counter with the question of how much muscle do you want to gain? To that we add the following: 2. How much muscle do you gain when eating in a caloric surplus and how much fat you gain when eating in a caloric surplus - or basically your muscle-to-fat-gain ratio. This basically refers to one's partitioning ability - simply where the extra calories go. Does it wind up in muscle cells or fat cells? Ideally all of it would go to muscle, but sorry, not gonna happen. You might as well accept it now. Now ideally... read more 1 comments

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