Maintain/gain while losing a bit of fat

[bear1]

Originally Posted by Bdawg22

Alright will do. I think I'm gonna try a lil clean bulk for the summer and see how that goes. Any advice on carb/fat intake on a clean bulk? I know my protein is needing 165-230 or somewhere around there and im pretty sure fat will just be the 20% of caloric intake. But does around like 200 clean carbs a day seem like it'd work?

Stay away from anything fried. No trans fat. You want 18% to 20% of your total caloric intake to be from fat. Trying to avoid fat at all cost will keep you in this number. There's fat in everything.

As far as carbs go, just slowly add carbs a little each week until you start to gain 1 to 2 lbs a week. You have to see what works for your body. You don't want to gain anymore than that, and remember, you can't gain muscle without gaining a little fat.

[bear1]

Originally Posted by fassilt

WOW...Bear u take a lot of time out helpin this guy..u ended up helpin me eventually. 'im reading all your posts... i notice you mention the amount of carbs and proteins to take in, but do you ever worry about the amount of TOTAL calorie intake when cutting/bulking? ALSO..what about workouts in general? do you lift the same reps? heavy? light?

There are a lot of ways to do this, but I find it easier to count fat, carbs, and protein as opposed to counting calories. There are a lot more calories in a gram of fat than a gram of carbs or protein.

My off season workout is:
day 1- chest, tri's
day 2- legs, abs
day 3- back, bi's
day 4- shoulders, abs
day 5- cardio (run 4 miles)
REPEAT

Off season I like to train with power lifters, but I always alternate light training (8-12 rep) with heavy training (1-6 rep) every other week.

Pre-contest (fat lose) workout:
I do cardio every other day on weight training days
day 1- AM chest, PM tri's
day 2- AM quads, ab's PM Hams, calves
day 3- AM back, PM bi's
day 4- AM shoulders, PM Traps, ab's
day 5- AM cardio (run 3 miles) PM cardio (run 3 miles)

Pre-contest training: You are not going to grow without carbs, so by lifting heavy weights you will only risk injuring yourself. Plus as my body fat drops my joints really start to hurt, so I keep my rep range between 8-12

[AscendedRicho]

Originally Posted by bear1

Stay away from anything fried. No trans fat. You want 18% to 20% of your total caloric intake to be from fat. Trying to avoid fat at all cost will keep you in this number. There's fat in everything.

As far as carbs go, just slowly add carbs a little each week until you start to gain 1 to 2 lbs a week. You have to see what works for your body. You don't want to gain anymore than that, and remember, you can't gain muscle without gaining a little fat.

Sounds good man, id just hit the coffee hardcore like every two hours have a cup of joe and stick to vegies or lean meat. simple is good

[DanTreadz85]

i agree great post