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Once I reach my weight and b/f goal I want to put on 5-8 lbs of muscle without gaining bodyfat. Any suggestions how I can do this? It seems when my weight goes up so does my bodyfat....any diet and exercise suggestions? I am leaning out nicely now but want to pack on a couple pounds of muscle once I hit 180 lbs and 15% bf. Current details are male, age:51 6' 192 lbs 18% bf...clean diet, work out 6 days/wk with 3-4 days of cardio mixed in.
When you gain weight by eating at a surplus, you will put on muscle and fat - there's no real way to prevent the fat gain... however you can minimize it by doing 2 things:
- Lift heavy and with a proper workout plan (Starting Strength is a good one)
- Clean bulk - this doesn't have anything to do with the content of your food. What it means is you should not be on a surplus higher than 10-20% of your maintenance weight. The lower your surplus, the lower the fat gain.
You won't be able to gain muscle without gaining at least SOME fat, no way around that naturally. You can, however, minimize fat gains by doing the following:
- following a good program that has proven sucess, this is CRUCIAL. I screwed around for over a year doing my own programs and had very little progress compared to what I could've achieved in the same time if I had put some thought into it. The likelihood of a beginner coming up with a sensible workout plan is next to zero, so I'd advise you to look up JasonDB's novice program, All Pro's Beginner, Starting Strength, etc and picking the one you like the most. They all have proven success if followed correctly, so it should mostly be a question of personal taste.
- you mention a clean diet, this is generally an indication that you do not count macros, which is incredibly important no matter what your goal is. For all things nutrition:
[img]http://i53.tinypic.com/343is86.jpg[/img]
- lastly, I'd cut out all cardio if possible. If you want to build muscle it'll only get in the way of your recovery or a waste of energy that could've been put into lifting. There's also some studies that indicate that cardio done after lifting can actually impact you gains. Unless it's an activity you do with friends that you don't want to get rid of and put above your own progress, I'd get rid of it.
There will always be some fat gain. There are some studies though that show the leaner a person is when they begin there calorie surplus, the more the gain will go towards muscle. In the one study by the University of Rochester they showed double going towards LBM when the person was under 10% bf when they began compared to those that started at a higher body fat.
Another suggested method is to simply limit your gains, gain 10 lbs stop at that point and work off the fat or something like short cut/bulk cycling, eat too gain for 2 weeks then diet for 2 weeks etc
-dont cut cardio dont overdue it but dont cut it out
-better food/ cleaner foods = better cleaner gains..i know many will argue agant this but in my expierence it makes ahuge diff with your goals ex..chicken eggs and brown rice much better than fcking mcdonalds
-dont overeat on off days keep cals under control
-if you want look into vitamin d 5000-7000 iu a day been don this for 3mnths test levels up on average 30ng per dcl per month it slow but t works
[QUOTE=TheNate909;1031639983]-dont cut cardio dont overdue it but dont cut it out
-better food/ cleaner foods = better cleaner gains..i know many will argue agant this but in my expierence it makes ahuge diff with your goals ex..chicken eggs and brown rice much better than fcking mcdonalds
-dont overeat on off days keep cals under control
-if you want look into vitamin d 5000-7000 iu a day been don this for 3mnths test levels up on average 30ng per dcl per month it slow but t works[/QUOTE]
This is, of course, nonsense.
[QUOTE=BeingPaid;1031640543]This is, of course, nonsense.[/QUOTE] my results speak for themselves so thats what i go by not sum "study"
[QUOTE=BeingPaid;1031640543]This is, of course, nonsense.[/QUOTE]
x2. Complete nonsense
[QUOTE=packattack87;1031645283]x2. Complete nonsense[/QUOTE] hopeless..
[QUOTE=TheNate909;1031641123]my results speak for themselves so thats what i go by not sum "study"[/QUOTE]
Sorry dude, but this is pretty poor logic. Just because you are making progress doing what you are doing doesn't mean it is optimal or even necessary at all. That's how the 6 meals a day bullchit started.
[QUOTE=matman1813;1031646533]Sorry dude, but this is pretty poor logic. Just because you are making progress doing what you are doing doesn't mean it is optimal or even necessary at all. That's how the 6 meals a day bullchit started.[/QUOTE]
ok enlghten me why should he cut cardio
why shouldnt he opt for cleaner better foods
why shoudnt he eat less on off days?
[QUOTE=TheNate909;1031647233]ok enlghten me why should he cut cardio
why shouldnt he opt for cleaner better foods
why shoudnt he eat less on off days?[/QUOTE]
I never said any of that, I said your logic is poor. Apparently, so is your reading comprehension.
i love these arguments lol, the fact is that broscience does work, nobody was counting macros awhile ago and people were getting huge, IIFYM works too, broscience is just simplified and is more like guidelines to follow
[QUOTE=matman1813;1031648483]I never said any of that, I said your logic is poor. Apparently, so is your reading comprehension.[/QUOTE]
whats poor about my logic ? plz explan whats poor logic about real world results..i never sad what i posted was the gospel truth but i see 90% of ppl post the same stuff and m not tryng to be a dick but they look awful so ts obvious not working ...so where is the logic in sticking with something that dosnt work ??
[QUOTE=TheNate909;1031647233]ok enlghten me why should he cut cardio
why shouldnt he opt for cleaner better foods
why shoudnt he eat less on off days?[/QUOTE]
1.Because cardio can be counter productive when you want to gain muscle, and is a waste of time when you're already eating at a surplus anyway.
2."Cleaner and better foods" are macros like the "bad" foods are, your body doesn't care and will process them just the same whether you're getting your bro fats from peanut butter or a bigmac. Learn something about nutrition before trying to give any sort of advice.
3. In keeping with the learning something about nutrition thing... your body takes 48-72 hours to fully absorb what you eat, so eating less on off days is overcomplicating for absolutely no reason as it'll still come down to your daily average. You can do this kind of microcycle, but it serves no purpose, your body just doesn't work that way.
[QUOTE=ceciceci;1031649203]i love these arguments lol, the fact is that broscience does work, nobody was counting macros awhile ago and people were getting huge, IIFYM works too, broscience is just simplified and is more like guidelines to follow[/QUOTE]
Anything CAN work, but why you'd risk spinning your wheels when all the information is readily available is way beyond me.
dear god almighty....1.cardio helps migitate fat loss especially morning cardio...2.all macros are not the same idc what anyone says there is n o way in hell that crisco lard and all that processes bull**** has the same effect on body recomp as eggs and almonds...2.les cals total less fat gain...its simple
[QUOTE=TheNate909;1031656473]dear god almighty....1.cardio helps migitate fat loss especially morning cardio...2.all macros are not the same idc what anyone says there is n o way in hell that crisco lard and all that processes bull**** has the same effect on body recomp as eggs and almonds...2.les cals total less fat gain...its simple[/QUOTE]
I think.. we found ourselves a
[img]http://www.wired.com/images_blogs/threatlevel/2012/03/copyright-troll.jpg[/img]
[QUOTE=BeingPaid;1031657203]I think.. we found ourselves a
[img]http://www.wired.com/images_blogs/threatlevel/2012/03/copyright-troll.jpg[/img][/QUOTE]
because i disagree im a troll..i simply have differing views on what i think is the best way to go about this
[QUOTE=matman1813;1031646533]Sorry dude, but this is pretty poor logic. Just because you are making progress doing what you are doing doesn't mean it is optimal or even necessary at all. That's how the 6 meals a day bullchit started.[/QUOTE]
^^ this and no one is bashing your progress nate or the way you personally did it. If it worked for you kudos, but its not for everyone, myself included and ive made better progress eating whatever I want whenever I want (following cal & macro Obvi) ... but in no way am I going to preach thats what "works for everyone" based on personal results.
This site has way too much bashing for no reason. Some things just work for one person that won't for another. The only thing that will work for everyone in this situation is time. It is going to take a long time to put on upto 8lbs of muscle without fat. How it works for you may not work for me or the next guy.
The one thing that worked for me when I was once in shape and wanted to put on a little size while keeping down then far was breaking meals up into more servings and doing cardio at a lower speed on a higher incline. Again, no guarantee that it will do anything for you but just some food for thought if you really get stuck.
[QUOTE=TheNate909;1031650013]whats poor about my logic ? plz explan whats poor logic about real world results..i never sad what i posted was the gospel truth but i see 90% of ppl post the same stuff and m not tryng to be a dick but they look awful so ts obvious not working ...so where is the logic in sticking with something that dosnt work ??[/QUOTE]
Jesus H Christ. The only thing worse than your logic is your spelling. I've explained myself already, just because you are making progress doing what you are doing does not make it optimal or necessary. Again, people used to think 6 meals a day was necessary and using your kind of logic is how that became common practice in the fitness community.
Not even gonna try. Had me fooled for a second there :)
Guys...thanks for all the advise, most of it useful...I will take in and use various resources and from past experience use what works for me...I do have a good idea what to do and my program to get to my target weight is working well, although I'm sure the puriests would scoff at it, but my progress speaks for it's self and that's what keeps me motivated. By April I should have reached my target weight and should be working on building muscle, hopefully my b/f will in line with my goals. thanks again all and I will keep you posted on progress and what worked for me.