Copyright © 2008 Jimmy Smith

The two most sought after fitness goals - to build muscle and to lose body fat. Sadly, these two goals are on the complete opposite end of the spectrum.
To build muscle, you are going to have to take in more calories because unless you use drugs you aren't going to be able to build muscle without them.

Losing fat is different and is going to require to eat less food and be in a negative calorie balance because that allows your body to use stored bodyfat for fuel.
Most people end of spinning there wheels and spending too much time doing both. This cause people to have that skinny but not big enough look that is in between cut and big
Most people accept that they need to add some small amounts of fat if they are going to get bigger. It is the small amount of fat that we can control.
The secret to gaining muscle without getting a gut.
When building muscle, there are one of two things that you can do.

Most people decide that they want to get big at all costs and just eat. They become a human buffet since they think that any hunger pains means that they aren't growing.

This thinking is flawed since only people who use chemicals can add muscle without adding fat. I'm sorry to say but you aren't an exception.
These people are going to do nothing but eat for four to six months, which is the time period that most people try to add muscle in. Gorging for this period of time is completely unhealthy and will lead to a point where all your body does is add fat to your gut.

The second option and better option is to use small cycles of eating large amounts of calories to add muscle over a four to six week period so that you can grow but keep your stomach small.
I know that you are thinking. How many calories do I need to take in and how much muscle can be built during this phase.?

You've heard of the guys who claimed that they can build 20,30, or 41 pounds of muscle in a few weeks or month. I call "bull", that ain't going to happen unless you use drugs and adding 10 pounds of muscle will give you a brand new, sleeve busting body. This is only going to happen to people who are brand new to training, have crazy good genetics or are using some other things but for most people this just isn't going to happen.

A natural individual should shoot for a pound or two of muscle a month. If your diet isn't optimal or if you are missing meals then you decrease this chance. This is so important to realize. You need to be on point or else your ability to grow muscle is going to be limited.

The more calories, the greater the chance to build fat. As a general rule, keep it to about 500 calories above normal so that you can keep your body fat in check. Maintain how your clothes fit, how your belt fits, your visual appearance and how your abs look. If they are staying there then increase your calories slightly.

It is always best to look in the mirror and realize that you are not going to be a pro bodybuilder but someone that looks really good. Aiming to hit the exact number of calories that you read about isn't going to get the job done and it isn't going to work. Everyone has a different metabolism and you need to play with your own calorie requirements and try to see what works best for you.

Just keep in mind , the better you control your diet when you train for size the less time you have to spend dieting and the more time you can spend growing. When you want to get big, decide that you are going to do it slowly and that you will look better and be bigger with tighter abs then everyone else who is just stuffing their faces.

Jimmy Smith,CSCS, is the author of the Muscle Bible and is a training advisor for Men's Fitness and Maximum Fitness magazines.His Muscle Bible program has helped thousands of people gain muscle. His muscle building course guarantees that you will add 10 pounds of lean muscle onto your frame without drugs, expensive supplements or by spending all day in the gym or your money back plus some. His muscle building secrets can be found at http://www.ineedmuscle.com/