Hey Dave,

I wouldn't worry about gaining any fat. You might gain a bit, but you'll gain a lot more muscle mass with the added calories as well. Add milk in there, make sure it's at least 2% – or whole. That was one of the biggest things holding me back. When I added the right calories in at the right times, the gains came.

Focus your two biggest, nutrient-rich meals around your workout when your body is most receptive, and need them most.

Hope this helped,

– Chad

I read your post today about the seven
things that hold people back from gaining muscle.

The one that struck me like lightning was not wanting
to gain bodyfat.

I'm a pretty lean guy, a trainer guessed me at around 9% bf
and I have a visible four-pack and lines on my torso.

I definitely want to put on some lean muscle, and the reason
I haven't really gone after it is because I don't want to get fat.

I want to still look great with my shirt off when I'm gaining,
and I definitely don't want to bulk and cut.

Do you think if I started eating a lot, possibly incorporating a lot of milk,
that I would gain bodyfat as well? Or do you think it wouldn't be an issue?

My workouts are pretty much challenge-style like you do, and I sprint as well.

Thanks for all the help, mate! Keep doing your thing, the blog is awesome.

D