Don't really understand this... opinions?

Hi

Im 18, 5"7, 51kgs (around 111pounds)

I have been trying to put on weight and gain muscle.  I play sports a LOT so when I'm at the gym I just do weights.  I read that doing more weight with less reps increases muscle more so this is what I have been doing.  I've noticed quite a big increase in muscle and have put on about 2.5kgs in the 3 months since I started.  However, although there is hardly any fat on my arms and legs that i can see/feel, there is quite a bit around my stomach/bum etc...

So... Do you guys think I should lower the calories slightly by 2/300 and try to drop this bodyfat and then continue to eat above maintenance to continue building muscle? I really don't understand how I can see a big increase in muscle in my arms and legs (before there was not much muscle but also not much fat that I could see anyway) but also see quite a big increase in fat around my middle.

If anyone could help it would be great!!

Thanks 

No, you are tall and thin.  You know you're butt is not supposed to be flat and boney, it's okay to have some fat.  As far as your stomach, I bet you are the only one that thinks you have some there.  If you're still determined, then I would just work on developing more muscle there.  Please don't drop your calories.

Thanks for that. Any other opinons?

You say your main goal is to add weight and muscle then you can not decrease your calories you need a calorie surplus to add weight.  Your work outs seem to be working for you so keep the reps low try pyramiding your weights, like 8,6,4,2 with an increase in the weight this will help with the muscle as well.  If you feel that certain areas are lacking hit those areas harder (not more often) to develop the muscle underneath the "fat" you see.  Also make sure you are feeding your muscle properly with protein so they can grow.  Shoot for 1 to 2 grams of protein per pound or 2.2 to 4.4 gram per kg.  Also the more muscle you build the more calories your body will burn just to maintain those muscles so the fat will take care of it self.  For example you said you added about 6lbs of muscle if it was pure muscle then your BMR rate would have went up by 210 calories roughly so keep up the good work and focus on those problem areas.

when i was 5'7 and 111 pounds, i was grossly undereating--not like 1200 calories, but like 2300, which was way too low for my activity level.  bec you sound really active and are very young, i suspect you need to super duper increase your calories.  if you haven't already lost your period, you're well on your way; and after that, bone loss follows pretty quickly, and you can say goodbye to your sporting passions.

i think it's awesome that you're sticking to weights.  sets of 5-8 are perfect for building muscle (fewer reps, and you're focusing on strength; more reps, and you're focusing on endurance).  seet this t-nation article on designing a weight lifting program.

use the CC tools to calculate how much you should really be eating every day; i'll bet it's a lot more than you're used to.

 You're doing fantastic, actually - that's about 5.5lbs of weight gain in 3 months, which is fabulous for a natural trainee.

 Now, you are right that you've probably gained some fat along with the muscle, this generally happens. As long as you're doing a lean/clean bulk like you're describing it happens in a 3:1 ratio of muscle to fat which is much, much better than the usual 13% muscle 87% fat that no weight training gets you. Now that you're seeing noticeable fluff after 3 months on a lean bulk it's probably time to go on a brief 1-2 weeks of calorie restriction to burn off the accumulated fat before resuming your normal lean bulk.

 This is called a "build and burn" strategy, and for natural trainees it's the best way to gain muscle. It's fairly self-explanatory, but to be annoyingly redundant, there's two phases that you alternate between.

 Build: You spend a few months building up muscle and accept gaining a small bit of fat.

 Burn: a week or two of a very mild (max 500 calories) deficit will burn off the fat while letting you keep (almost) all the muscle you built.

 Sounds like you've got the build phase down - how do you feel about a two-week burn phase? 

Thanks so much for the replies everyone!

Cookk - I'll try doing some weights like that.. I've been doing 3 sets of 8 and sometimes 10, 8, then increasing the weight and doing as many as possible - usually 4/6. 

Caloriecountingme - I realised I had been undereating a few months ago but for the last 3 months have been eating about 2500 calories a day which has helped me to gradually put on a bit of weight. 

Melkor - Thanks for explaining that!  I'm gonna try it :D  It was what I was thinking of doing but wasn't sure since I really dont want to lose any muscle!  

 

ok first, you are not tall, your 5'7'', no offense, but i have the same kind of problem.  Keep up your weight lifting but you have to treat your abs and glutes just like you would your chest or arms.  Sure you play sports and stay active, but that just keeps strengthens your heart, your stamina and keeps you flexible.  It does not necessarily keep you lean. 

 To tighten that ass, you should be squatin around 6 sets, 1st set being aroun 10-12, last set around 6 reps.

For abs, you wanna shoot for 3 times a week, targeting your upper abdominals, lower abdominals, and obliques.  About 5 sets each.

 

Whatever you do, don't stop lifting.