goals are to be fit and health long term, to bulk up and drop my body fat content.
My problem is that I cant seem to gain any bulk. I have been doing weights for 6 months and while i have gotten stronger I am not any bigger even tho I eat all the time. I have been eating loads of protien and still nothing. shouldnt do more than 20mins a day.
Any tips?
Andy,
I have been at this for more years than I care to remember. From what you say I can derive that you are carrying more fat than you want, you want to replace fat w/ muscle and have a long term health approach.
First observation: You've only been at this 6 months. In reality it does take time. You say you are stronger--that means you muscle mass is increasing, but that muscle is hidden under the fat. You say you "eat a lot of protein", just remember that you're body can't absorb more than a certain amount of protein at a time, and if it's not converted to another form to fuel your body, it will be stored as fat. Eat smart, not "lots." As you increase your strength, the muscles will expand to their genetic limits--not many of us have Arnie's genetic development and if you've seen any pictures of the Austrian Oak lately you iwll note that his intake has remeined high and that pushing the legislative program doesn't take as many calories as pushing iron resulting in a soft, pillowy look now.
Finally, cardio--believe me there is nothing, absolutely nothing that will take the fat off like cardio--right now that is your immediate goal. That can mean anywhere from 30 to 45 minutes of intensive cardio 4-6 times a week until its really under control--that is no more Dunlop's disease--your belly shouldn't "done lop" over the belt!
Once your fat is under control, muscles will show and you can make a determination of which muscle groups to work to achieve the best "beach body" your genes will allow. But first the fat has to go, and that means cardio, vigorous sweat generating cardio. Keep well hydrated too.
It will begin to show, but another six months is a realistic target--don't get depressed, get to the gym. Those that cheat the gym, cheat in life.