Gaining Fat, Not Muscle? 4 Mistakes You're Making

► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram:   / sean_nalewanyj   Facebook:   / seannalewanyjofficial   GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan... TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions... -------------------------------------------------------------------------------- Video Summary: Gaining Fat But Not Muscle? 4 Mistakes You're Making http://www.SeanNal.com/articles/train... Most lifters understand that if they want to maximize muscle growth, a certain amount of fat gain will always come along with it. This is just the nature of the muscle building process and is to be expected during a bulking phase. But what happens if you've begun your bodybuilding program, but it seems like you're only gaining fat but not muscle? If you want to build muscle without fat (or at least, minimize fat gains while bulking) these are the 4 main points to consider... Mistake #1: Your daily calorie intake is set too high. Yes, you do need a calorie surplus in place in order to optimize your lean bulking phase, but many beginning lifters take it too far and go way overboard on their calorie intake. Your body can only build a limited amount of muscle in any given day, and any calories you take in beyond your maximum muscle building capacity for a given time frame will simply be stored as fat. 200-300 calories above maintenance is a good guideline for an effective lean bulk in order to help you build muscle effectively and keep fat gains minimized. Mistake #2: You aren't tracking your calories accurately. In over 10 years of fitness coaching one thing I've learned for certain is that most people are just not very good at accurately tracking their calories. You might THINK you have a moderate surplus in place, but if you're gaining more fat than muscle, chances are that you're consistently exceeding it without realizing it. Conduct a "dietary audit" and go through your entire weekly nutrition plan piece by piece to figure out precisely how much you're consuming to see where you might be making possible errors. Mistake #3: Your weight training plan is ineffective. If your nutrition plan IS on point but you're still gaining fat but not muscle, take a look at your weekly weight training plan and be honest with yourself. Are you truly training with a high level of intensity? Are you focusing on progressive overload, tracking your workouts and getting stronger over time? Are you being consistent with your training sessions? Are you performing enough total volume? Most guys in the gym just plain don't train hard enough, and if you have a calorie surplus in place but a weak growth stimulus because your workout plan is not being carried out properly, you'll end up with only a small amount of muscle gain with the rest of those calories being stored as fat. Mistake #4: You simply have unrealistic expectations. The final possibility to consider is that you're just expecting things to happen too quickly and nothing is actually wrong with your bulking plan at all. Always remember that muscle growth is a very slow and gradual process for a natural bodybuilder, and it takes a few months of proper training and nutrition to see serious visual changes. If you feel like you're gaining fat but not muscle but you've only been training for a few weeks, you probably just need to slow down a bit and have more patience. If you want to prevent fat gain while bulking, make sure you have these 4 points covered - hope you found this helpful!