Hi guys,

I'm bulking up as an ectomorph, but my abs became invisible.

I would love to stay lean year round but how do I do this without losing muscle?

I just want my abs to show and still build size.

(70kg and 1.79cm ATM)

Greetz,

Dann

Hey Dann!!

First of all make sure your tracking your macros( fats carbs and proteins) to reach your goal faster. And as you cut you want a reasonably high protine diet to help keep the muscle you have. 

You should definitely never stop lifting weights you will become weak and lose your muscle gains, as you said your body came from ectomorph, focus on big muscle group and continue lifting to add an extra muscle to your chest, legs and triceps, so better to keep up lifting. Because lifting weights is the only way to make sure you will not lose muscle or can gain a muscle you want. You need to stimulate the muscles so that your body has a reason to keep them. Keep that in mind, you will need to have an excellent nutrition, sleep and workout routine.

In terms of fat loss. Avoid foods that are high in calories, and also eat based on the speed of your metabolism. If you have a faster or slower metabolism, make food intake adjustments accordingly, such as increasing protein consumption while lowering the intake of fat and carbohydrates. You should focus on TOTAL BODY training and do cardio workouts 3 times a week for amazing results.

Don't worry about your abs man.. always include your Abs in your schedule. Focus on your Abdominal Muscle workout to keep your abs. Here some sample video of my favorite abs workout!!

ALWAYS REMEMBER that our muscle needs enough rest for serious recovery and growth.

Hey Dann,

It's possible to stay lean all year round and make considerable gains in muscle size. The key to doing this is as Mike said keeping track of your macros. Here are a few key points you need to think of:

• You need to manipulate macros to fit you personally. As you say you want to gain muscle this means you must be in a calorific surplus. It is this surplus, however, that you must monitor. I would start on a 30% carbohydrate, 35% fat and 35% protein split. Then you need to monitor ALL changes in your body. If you don't put on and muscle; increase your calories, if you begin to put on too much fat; decrease your carb intake and increase your fat and protein.
• You need to focus on eating "clean" foods. By this I mean eating basic foods such as lean meats, potatoes, rice and lots of vegetables!
• You need to focus on muscle hypertrophy. This means utilising time-under-tension, working mainly in between 8 - 12 reps and working to fatigue.