gains
 

. *Keep fat loss on the backburner

If you want to build mass – if you really,*really*want to build mass – you have to keep all of your other fitness goals on hold. That means fat loss in particular. You can’t worry about keeping your coveted six-pack, or think you are going to stay as lean as a show-ready bodybuilder.

In order to gain some mass, you are going to have to eat*big. This does not mean that you have to eat a bunch of junk food to get in the calories, and then end up looking smooth and out of shape. It just means that you need to make sure that you get enough*quality*calories to recover and grow. Think about high-protein recovery shakes before, during and after in order to get good calories in and to optimize the anabolic window.

You also need to make sure that you don’t do too much activity outside of your lifting days to optimize recovery and muscle growth. Avoid doing too much cardio, if any at all. If you must, keep it to no more than two days per week at a moderate intensity for only 20-30 minutes. Any more than that is going to hinder your mass gains. Keep it simple and stick to your goal.

i couldnt of said it better.. the sad thing is tht most peeps cant seem to let go of tht notion of carrying excess weight for alittle while in order to create more muscle.. so there tend to not even try .. therefore never achieve there goals..