Any advice??

[ericw]

OK..here is some baseline info:
I am 37 yo, been weight training for about 2 years. I am 175lbs and 5'11", approximately 12%bf. My goal is to gain some muscle mass, while remaining lean and chiseled...not to get huge.

I am currently working the Hyp programming with about 9-10minutes HIIT on training days. Heres the thing - is there a way to realistically gain mass while keeping the lean, defined look? I worked so hard and for the first time in my life have abs to be proud of and hate the thought of covering them up by taking in 4-5000C/day which is the suggested amount based on the equations in the book. Maintenance for me is about 3000C according to the book. I was thinking about continuing with hyp and adding in more cardio but does that make sense? Should I move on to something other than hyp to meet my goals? Any ideas? Anyone with similar stats and goals that has had success? I am 100% committed and will do what i need to do. HELP!

[OldGuy]

Eat closer to maintenance. Gains will come slower but you will still gain. If you think you are gaining too much fat dial it back a little.

[Lost Dog]

^^ What he said.

Instead of starting with the high numbers, take your current maintenance and add some calories to it. Check your status after a couple of weeks. Add more if necessary or cut back if you're gaining too much fat.

[TBDX00]

Culk it

[ericw]

Originally Posted by TBDX00

Culk it

is that really possible? if so...any suggestions?

[Lost Dog]

Originally Posted by ericw

is that really possible? if so...any suggestions?

Yes. Some people do it accidentally, by eating at or around maint.

I've gained about 10lbs without getting any fatter in the past year by cycling my calories day by day.

You can eat very close to maint for your weekly average, and have periods of high and low. While low, you burn fat, high you build muscle. In theory...

[TBDX00]

Alan Aragon did a two piece series on it in his research review. I would recommend it if interesting in learning more on the topic.

http://www.alanaragon.com/researchreview

[LiFeIsGoOd]

Originally Posted by OldGuy

Eat closer to maintenance. Gains will come slower but you will still gain. If you think you are gaining too much fat dial it back a little.

Originally Posted by Lost Dog

^^ What he said.

Instead of starting with the high numbers, take your current maintenance and add some calories to it. Check your status after a couple of weeks. Add more if necessary or cut back if you're gaining too much fat.

Agree with these. I didn't get to the particular formula they use in the book yet, but I certainly don't think you need to 1000cal over maintenance to gain muscle, and nowhere near 2000. I would just try upping the calories slightly, maybe 300-500, and see what gains (or not) you make. Just see what works from there.