Gainining weight, program training

im trying to get rid of my pouch guys..im around 5'8 and a half....ive gained size and muscle definition..my bf is around 12%..lowest ive got it down to is 9.8%...how do i get rid of the pouch though..im in the middle of a mass workout where reps are mostly in the range of 6 - 8....i really need this pouch to go...you know that bit of fat on the lower end of the stomach....im eating mostly healthy..chicken, fish, protein shakes (muscle infusion)....my cardio has been lazy for a good couple of weeks...i play squash once a week.....(very intense)...i do ab exercises.....shall i take fat burner tablets..will they help???

 

Short answer; calorie deficit, sufficient protein and fats.

 

What do you mean by this?..please explain?

 

What do I think about them? :huh

 

Take in less calories than your body needs to maintain weight with enough protein to ensure that you preserve as much lean mass as possible.

 

hmmm, on a similar subject matter, is lifting a higher number of reps bad for putting on weight?

When I first started lifting, I aimed to do everything in 3 sets of 12 reps.
It's a routine I have stuck with till this day. Like, when I increase weight I might start with 7 or 8 reps and I work back towards doing 12, until I can do my sets comfortably, then I up the weight again.

I have put on some size doing this, and my goal is to put on some more. Am I going about it the wrong way? I have always heard that you need to lift heavy to bulk up, but the way I train feels heavy to me. Would I be better served lowering the reps?

 

no he doesn't, he weighs 142lbs or wateva he put, even if he's very active he will gain a lot of fat eating so much at his weight. I'm 200lb and active (5days in the gym a week) and I can gain a lb a week on 3700cals.

 

Lol. I didn't notice that part of his post.

I don't know where people pull this crap from.

 

I love when things like that are posted - "you must eat 4,000kcal". Everybody is different, that may be way too much for him, it may not be enough either, completely individual.

 

What ya gotta understand is everyones different, pacquiao consumes 7000 calories a day during training and manages to cut weight..

This guy is eating 5 meals a day and still makin no gains, his metabolism works alot harder than yours..

 

Ye but that all counts for **** if you dont eat pasta, rice and potatoes with it..

Carbs will give you the size you moron..

 

No, it doesn't. There's no huge 2000 calorie difference between individual's metabolisms. The natural difference may be a couple hundred calories, if that.

Obviously if the guy is eating 5 meals a day and making no gains he's eating very little compared to what he should be.

 

Eat eat eat. Protein synthesis increase in proportion to calorie intake. Source of the calories is irrelevant. You will have greater protein synthesis on a diet of 5000 calories and 300gs of protein than a 3000 calorie diet with 300gs of protein.

As for training do some kind of conjugate system. Myofibril and sarcoplasmic hypertrophy are synergistic. Sarcoplasm contains the basic building blocks for new myofiber and the more myofiber you have the more sarcoplasm your muscle can hold.

 

No. If you eat in too large of a surplus you just get fat.