Can Bulking Up Rid Me Of My Love Handles?

[Javier187]

Im 5'9" 150lbs,heres my problem a little over a year ago i was 200lbs so i got off my ass and got to work.Unfortionally for me a year ago i was the lease bit educated when it came to bodybuilding,as a result i loss 50lbs of muscle.Yeah my gut is not as noticeable anymore but my midsection remines the same.

So ive been told by many that i dont have significant lean mass to lose the rest of my midsection and that someone in position should bulk up in order to put on some mass & tone up,but the thing is ive herd and read that you cant gain mass & lose fat at the same time.It dosent make any sense to me i aways here people say when bulking they gain bodyfat if anything so whats the deal here?

This is what i plan on doing,start a very very clean bulk along with adding in some AM cardio 3Xweek for 30min.Do you guys think its possible for me to lose my midsection once & for all by bulking up this way?

Thanks in advance for any replys.

[ckozlgod]

For those love handles...if your gym has that small stand for working out your lower back...the one where your feet are held in place and you bend your torso down and bring it back up...all you have to do is turn to either of your sides and do "crunches" but for your sides. I have been doing these at the end of every workout and I have seen a big difference.
Honestly, I am "bulking up" but I am not gaining fat...I am losing some of it.

[Javier187]

Damn my old gym use to have that but my new one dont,do you where they sell them?

[wedgylx]

The only way to get rid of love handles is to get on a caloric defecit. That means staying away from junk, and doing some cardio.

Even the cleanest bulks are going to add a few lbs more of fat, so I think a bulk would be counterproductive if your goal is to lean out

also, theres no such thing as spot reduction, so working your obliques/abs is going to do absolutely nothing in terms of "burning away" body fat in that area. Sure, increasing muscle increases surface area thereby spreading the fat out, but nothing very noticeable in that area.

[Javier187]

The only way to get rid of love handles is to get on a caloric defecit. That means staying away from junk, and doing some cardio.

Even the cleanest bulks are going to add a few lbs more of fat, so I think a bulk would be counterproductive if your goal is to lean out

also, theres no such thing as spot reduction, so working your obliques/abs is going to do absolutely nothing in terms of "burning away" body fat in that area. Sure, increasing muscle increases surface area thereby spreading the fat out, but nothing very noticeable in that area.
Well i cant keep cutting so i guess ill just have to bulk first then cut,how meny pounds of mass a week should i be gaining around?im guessing like 1 or 1.5 right?

[Jswoll]

Just grab a 45lb plate do some side bends and follow up with some good mornings, and jack up your water intake will help, trust me, and keep the calories below maintenance or there's no logical reason for the body to tap it's fat reserves.

[Wes Carnegie]

Diet is the most important factor. Even on a clean bulk, try to keep more complex carbs like sweet pot. instead of white carbs. Only get a lot of simple carbs right after your training. Eat easy and often.

Wes

[dinoiii]

WOW!

I think the whole "cut" thing is unfortunately overdone. See, people take it to extremes and vie for the whole caloric deficit thing and wind up in a "cut" 12 months a year. Now, the metabolism comes to a stale mate and low and behold - you are now not only no longer in your cut, but you've absolutely screwed up your metabolic rate as well.

I am pounding away at a Fat Loss series for the "article" series - that's right ... FAT loss which incorporates BODY RECOMP diets > "bulks" > "cuts!"

Next year will offer some surprises in everyone's favorite encapsulated form, but until then...I think the recomps would bode you well. Keep posted to the article section!

[Wes Carnegie]

can't wait

wes

[wildman536]

you know i hate to be the one to say this but just BULK if you are going to bulk and cut if you are going to cut. you will drive yourself CRAZY trying to gain "Lean Muscle" while keeping the BF% low. Just eat clean foods and do some "SOME" not to the extremes of cardio and Lift HEAVY!! then go on an all out "Cut"

[Jswoll]

I think the major problem we're having with this question is in our terminology, we assume that bulking and cutting are on two opposite ends of the spectrum. Definition wise, yes, they are, but the reality of how we interpret them no, not so much; the actual opposite of our definition of cutting would be fattening (which I don't know anyone who admits to willing doing that, well not intelligent people.) Bulking is adding muscle not necessarily fat so the opposite of it is wasting. Muscle uses calories, more muscle means more calorie expendature, so this is bueno to cutting. All you really need to do is establish first off what you daily calorie needs are in order to maintain current body composition, before the addition of any type of workout; Yes, this is a little more complicated than I make it out to be because you have to establish the ratio's of pro, carb, fats that consistantly do this and it's like poking around in the dark, and the nasty fact that it's necessary to establish this before begining a workout routine. But once you do this you can add a workout, which I sugest a full body, heavy, brief workout no more than three days a week (yes somewhat HIT style on this one); I say full body and heavy and brief to induce a system wide shock and repair causing you to need more energy to fully recover, which given you are at maintenance must come from 1) wasting muscle or 2) freeing fat, given that it's muscle that's needing the fuel the #1 source should be, anyone? FAT. I'm not saying that you will gain much or any muscle doing this, but maybe just strength, but it should prevent muscle wasting while taping fat stores which is how you need to do it in order to keep your calorie consumption levels steady cause face it muscle uses calories fat does not why lose both? A boat with a hole in it is best plugged before you start bailing the water or else you're just spinning your wheels and going nowhere. If you stop and think about it I make a little sense, don't I? And targetting the area you need to lose the fat from won't hurt it helps a very little by stimulating blood flow in the general area to mobilize the fat in a minute way. And water, it's one of the most anabolic and metabolic substances in the world, use it. I hope my rant has helped.

[Jswoll]

And another thing, I think cardio is detrimental; it's a sure fire way to muscle waste if poorly timed. It kills you're recovery energy you need after your anaerobic workouts and sets you back. Don't get me wrong it CAN be useful at times but I think it's a backwards step in developing mass while losing lard. Now you can call my crazy.

[wildman536]

And another thing, I think cardio is detrimental; it's a sure fire way to muscle waste if poorly timed. It kills you're recovery energy you need after your anaerobic workouts and sets you back. Don't get me wrong it CAN be useful at times but I think it's a backwards step in developing mass while losing lard. Now you can call my crazy.
yeah but totally omitting Cardio is a BIG MISTAKE!! your cardiovascular system will be hurting and your Blood Pressure will be THROUGH THE ROOF!! (well maybe not but high nonetheless)

I personally do not believe in a "Bulking" phase and a "Cutting" phase--per say i know people do that but i am more of a Contest time and non contest time person either gaining mass or cutting fat not both at the same time.

[Jswoll]

I know plenty of people who have killed the cardio all together, I haven't done any in the last three months and I'm in the best (looking) shape of my life, granted I can't run the miles and miles I could when I did tons of cardio but I can do a mile or two with a little huffing and puffing, after all I'm all about the end result, the look, not a foot race!

[wildman536]

I know plenty of people who have killed the cardio all together, I haven't done any in the last three months and I'm in the best (looking) shape of my life, granted I can't run the miles and miles I could when I did tons of cardio but I can do a mile or two with a little huffing and puffing, after all I'm all about the end result, the look, not a foot race!
yeah if thats all your in it for, but itd still be nice to be able to practice what you preach (be able to BE Athletic and not just look it)

[mcsteveof2h2h]

that depends on your definition of "athletic" lol

[Wes Carnegie]

Take it easy guys. Cardio is something very relative to a person's opinion. That is all. When most people think of cardio, they think of running/walking on a treadmill or something like that. All cardio really is---is elavating your heart rate to an optimum pace for some period of time. For some that could mean playing sports, circuit training, sexual intercourse, or whatever.

Personally- I do 20 min of walking on an incline twice a week on my off days more or less for finishing my calf workout. Other than that... I would'nt be caught dead on a treadmill.

Wes Carnegie

[wildman536]

good point, i like your sig.

[Hoplite_Warrior]

over the past few weeks on this clean bulk my cardio has been very limited and almost non existent
and i think i have added lean mass and actually mabey dropped a little bf

but if you got some serious fat to burn then cardio is a great tool

[wildman536]

i understand that you can get ripped with little to no cardio, that isnt my issue. I am more conerned with the strain that no cardio does on your cardiovascular system.

the bottom line in my opinion (and alot of Dr's) is to keep doing cardio whether or not you are "bulking" or "cutting". So as we all know----------------------
If you are just trying to get bigger you have to eat more and stay lifting heavy ass weights, and do not worry about the fat you gain (dont let it get too overboard if you do not care to be "fat") and if you want to lose fat just up the cardio, but cut the eating.

[Wes Carnegie]

i understand that you can get ripped with little to no cardio, that isnt my issue. I am more conerned with the strain that no cardio does on your cardiovascular system.

the bottom line in my opinion (and alot of Dr's) is to keep doing cardio whether or not you are "bulking" or "cutting". So as we all know----------------------
If you are just trying to get bigger you have to eat more and stay lifting heavy ass weights, and do not worry about the fat you gain (dont let it get too overboard if you do not care to be "fat") and if you want to lose fat just up the cardio, but cut the eating.

Heavy weight trainnig(by that I do not mean 30 min on cables every other day) puts a tremendous strain on your cardiovascular system. I have tried every bulking/cutting method in the world and I promise that if you are in favor of gaining mass do not do an all out cardio workout. If you feel you must, then I urge you to incorperate it into your weight training.

Wes Carnegie

[Jswoll]

You nailed it on the head Wes, Cardio is by far a better form of a cardio vas. workout but still intense heavy weight lifting keeps it in check adiquately. Like I said I'm in it to look good not to run for miles on end but I can hustle the quarter mile pretty quick if I feel the need. But I think the root question was how to nuke the fatty old love handles and I think the point we've made so far says a cleaner diet and some form (though we may disagree on the form perspective) of exercise; in reality that will do it but add to that patience because no matter who's right on the BEST way to get from point A to point B it's still a journey that will require time and most individuals have the hardest time not with the diet or workout but the duration it takes to get there.

[Wes Carnegie]

Yeah... I think we lost the point of the thread. Good form Jswoll.

Wes

[wildman536]

Hey wes what part of MS are you from??

[dinoiii]

Jswol, I like your post a lot - I do....its kind of like words from the heavens calling down to bring everyone back in line ;-)

but I think that cardio is a true consideration to most when dubbing anything a potential "bulk"

I like Wes's comment about cardiovascular health - in fact, I think CARDIO or AEROBIC training is actually MORE DETRIMENTAL TO BLOOD VESSELS AS A DOC AND ALL IN FACT via encouragement of greater stresses to produce more oxidation!!! I have talked at length about this in the past and won't get too crazy here, I promise.

[wildman536]

yeah, we are dealing with the terms Aerobic and Anerobic (i assume we all know the difference) and it is proven for your cardiovascular health Aerobic is the way to go, there is no doubt in my mind that you can burn fat and put a little strain on your CV system through the lifting but to better benefit your CV system youd need aerobic style cardio.

The body adapts to the strain on the CV through lifting easier than it does while out running, on a treadmill, on a bike, ETC. so you will find it harder to keep the BF down without cardio.

[Wes Carnegie]

Hey wes what part of MS are you from??

I live right outside of Jackson. I'm a partime trainer but fulltime worker at the Courthouse off of Lakeland Dr. It's one of the bigger gyms in the state.

Wes

[dinoiii]

...and it is proven for your cardiovascular health Aerobic is the way to go...

I STRONGLY DISAGREE with this statement. "proven" is a rough sell in the first place. I couldn't tell you how many "accidental" deaths have been reported by going for a nice "proven" run - but I am certain the death tally to be high. We will always be reminded of wonder boy Jim Fixx and his beginning of this aerobic craze.

It just so happens that medical science thought it easier to hook electrodes up to you while on a treadmill rather than doing a 500-pound squat. Alas, I digress...

[wildman536]

I live right outside of Jackson. I'm a partime trainer but fulltime worker at the Courthouse off of Lakeland Dr. It's one of the bigger gyms in the state.

Wesyeah im from Olive Branch (stationed at polk now)

i may look into going to Jackson though, Nice Gyms there?

[Jswoll]

Jswol, I like your post a lot - I do....its kind of like words from the heavens calling down to bring everyone back in line ;-)

Don't over inflate my head, now my biceps, that's another story!!

[Dizzle1]

WOW!

I think the whole "cut" thing is unfortunately overdone. See, people take it to extremes and vie for the whole caloric deficit thing and wind up in a "cut" 12 months a year. Now, the metabolism comes to a stale mate and low and behold - you are now not only no longer in your cut, but you've absolutely screwed up your metabolic rate as well.

I am pounding away at a Fat Loss series for the "article" series - that's right ... FAT loss which incorporates BODY RECOMP diets > "bulks" > "cuts!"

Next year will offer some surprises in everyone's favorite encapsulated form, but until then...I think the recomps would bode you well. Keep posted to the article section!

Hey D-When you putting this info out. It's been awhile since you posted some good stuff. It's like waiting for the harry potter books or star wars movies or in my case the next jenna jameson video to come out!

[Clayton South]

Im 5'9" 150lbs,heres my problem a little over a year ago i was 200lbs so i got off my ass and got to work.Unfortionally for me a year ago i was the lease bit educated when it came to bodybuilding,as a result i loss 50lbs of muscle.Yeah my gut is not as noticeable anymore but my midsection remines the same.

So ive been told by many that i dont have significant lean mass to lose the rest of my midsection and that someone in position should bulk up in order to put on some mass & tone up,but the thing is ive herd and read that you cant gain mass & lose fat at the same time.It dosent make any sense to me i aways here people say when bulking they gain bodyfat if anything so whats the deal here?

This is what i plan on doing,start a very very clean bulk along with adding in some AM cardio 3Xweek for 30min.Do you guys think its possible for me to lose my midsection once & for all by bulking up this way?

Thanks in advance for any replys.

Getting rid of your love handles will come only with hard work and patience. while it is common for magazines to promote the latest supplement and an idea that you must lose as much fat as quickly as possible, this mindset is not very realistic or healthy. The key to getting the body that you've always wanted is to take things slowly and to be consistent in your efforts.

it has been said already that following a bulking nutrition plan will add body fat even if you eat as clean as possible. while this is true, I do not recommend decreasing your calorie intake as this will cause a down regulation of your metabolism which will make it more difficult to burn body fat. by drastically reducing your calories you also run the risk for significant losses of lean muscle tissue.

Instead, I recommend creating a caloric deficit by increasing your physical activity level. by keeping your calorie intake the same and increasing the amount of activity that you're doing, you are creating a caloric deficit indirectly which will not trigger the same down regulation of our metabolism. granted, your results may come more slowly but you can be rest assured that when they do, they will be losses in body fat tissue instead of lean muscle mass which you work so hard for.

if you have a questions feel free to ask me.

Best,

Clayton South
Industry Writer
ISSA Certified Specialist in Performance Nutrition