I work out daily and have been slowly loosing weight for 5 years. What do I need to do to put on muscle bulk without gaining fat? See my answer for my current routine.
by 
Jim in a Nautilus COAT
ANSWERS: 4
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There are expert regimes for muscle building and you need to follow them closely. The fundamental issue is that you build muscle while you rest, not while you work out, so mass is built by a proper balance of work and rest for the muscles. What the exact balance is, I don't know.
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A diet with foods rich in protein but low in fat combined with weight training will usually do the trick. Building muscle is somewhat harder as you age, but a good diet should keep you from gaining fat as you slowly gain more muscle mass. Supplements will help too. Creatine is very effective in building muscle if combined with training.
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weight lifting + proteins afterward(red meat or ahi tuna work good)
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There is only one, proven way to build quality muscle mass. You have to powerlift (a type of weightlifting that emphasises three main lifts: bench presses, dead-lifts, and squats). You have to take a hold of more weight than is comfortable for you and you have to grind it out day after day, week after week. Try this simple procedure: Use enough weight so that you experience muscular failure at 8-12 reps. 4 sets of 8-12 reps every other day on the target muscle group. Practice curls, bench presses, squats, tricep extensions, arnold presses and chins (if you can't do a lot, do them in sets of reps as many as you can (five or so at a time) until you have completed fifty). At least once a week have a day in which you follow my program "iron holocaust". Set up two excerise areas (a bench and a smith machine, for example) with your weights so you can jump back and forth between them and use enough weight to induce failure at 8-12 reps. Do Arnold presses to failure, then bench presses to failure, then Arnold presses, etc. Don't stop between the exercises, keep bouncing back and forth. Good luck and don't kill yourself!
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