Rapid weight = fat... It takes time to get big, just as it does time to lose fat. The difference between the two is reversing the calorie intake.
Fat = Low Cal.
Muscle = High Cal.
Typical starting recommendation to lose fat is minus 500 calories from maintenance.
A solid recommendation for gaining would be a surplus of 500 calories.
If you still don't see results, +/- calories to suit your goals. If you're seeing significant fat gain, in addition to muscle, reduce your surplus to 300 calories.
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Last edited by Shadowschmadow; 12-19-2011 at 03:16 PM.