my question is the following, can i still gain proper lean mass while on a relatively low carb diet?? im on a 5 day split routine for mass
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04-29-2012, 05:18 PM #1
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04-29-2012, 06:33 PM #2
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As long as you're eating a sufficient amount of calories, you should be able to gain mass.
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04-29-2012, 07:27 PM #3
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04-29-2012, 07:43 PM #4
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You're 150lbs, you don't need a five-day split.
Split routines were invented because people were working out so intensely that they couldn't recover in a day or two. So either they needed to work out once a week or split their body up. This was exemplified by guys like Schwarzenegger and Columbu. However, before they did any split routines they could already deadlift 700lbs. Someone who's not even deadlifting 200lbs simply won't be taxing their body intensely enough to require a week's rest between working particular parts of their body.
Press a plate a side, bench, clean and front squat 2, squat 3 and deadlift 4, and do 10 dead-hang chinups and dips, then a split routine may be useful to you.
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04-29-2012, 09:45 PM #5
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04-30-2012, 07:42 AM #6
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04-30-2012, 07:50 AM #7
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05-01-2012, 05:20 PM #8
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05-01-2012, 06:04 PM #9
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05-01-2012, 08:48 PM #10
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05-01-2012, 09:01 PM #11
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05-01-2012, 09:05 PM #12
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05-01-2012, 09:59 PM #13
- Join Date: Aug 2004
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Have to disagree with this post.
Just because someone isn't deadlifting 200lbs (or any specific weight, that's a moot point), doesn't mean they aren't doing a heavy enough workout for their own needs and/or doesn't mean their intensity doesn't require rest and recovery like anyone else. If a muscle group is smashed, then yes, recovery and splitting up one's program is effective. If one's trains with volume and intensity, then recovery in a day or two (especially in newbies) is highly unlikely, hence guys split it up to allow more days in between training that area again.
Gaining weight, even when at 150lbs, is merely a habit of progressive overload, proper rest and recovery and adaption, and most of all a surplus of calories overall on a consistent basis.
Training for pure mass and training in a bodybuilding fashion, is not like a typical PT scenario with typical PT clients. One can indeed plan a weekly program, smash themselves each workout, eat well, make sure no muscle groups conflict day-by-day, and gain size and move forward.
OP, you can gain mass if you're low-carbing however only if you're still in a caloric surplus and training hard. If you're doin keto, it's not usually used for bulking but some people don't mind it for that. At your weight dude, smash the carbs. It only helps you. Don't complicate the early stages of your bodybuilding life.Last edited by Simmo0508; 05-01-2012 at 10:05 PM.
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05-02-2012, 07:20 PM #14
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05-02-2012, 07:23 PM #15
Why the F do you always have to jump in to my s**** and try to prove me wrong? Just because of your 4000 posts and rep power that dont mean sh**. I was stating that you can gain muscle while losing fat if you dont think you can do that then you better spend more time learning instead of posting on here and giving people bad information.
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05-02-2012, 11:04 PM #16
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I'm not saying you're wrong because I have a lot of posts, and because some people were silly enough to bother repping me. I'm saying you're wrong because you're wrong. And because your comments are backed by nothing. When someone comes along anonymously and posts stuff with no evidence from studies or clients that their ideas work, well - we make fun of you.
If you have evidence from studies, link us to it. If you have evidence from your coaching experience, tell us about that. Put up or shut up, that's how life is when you're a grownup.
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05-02-2012, 11:22 PM #17
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05-03-2012, 05:27 AM #18
You are right and wrong at the same time. Yes it is possible to lose fat and gain muscle at the same time, but not how you just described. That's bro bull.
A number of factors are taken into consideration such as genetics and a very precise diet and training programme. Take a look at Lyle McDonald's Ultimate Diet 2.0. This way is very difficult to sustain and the gains are minimal.
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05-03-2012, 09:09 AM #19
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05-03-2012, 09:33 AM #20
I have to admit, I always thought that it was impossible to gain muscle and lose fat at the same time. However, it is possible. It's just a heck of a lot slower than doing periods of bulking and cutting.
Not only have I done it myself, but here is a page of testimonials of clients who did Martin Berkhan's LeanGains training with IF dieting.
http://www.leangains.com/
Scroll down to the "Results"/"Clients" section. All clients lose fat and gain muscle mass/strength.
The key is not only an appropriate macronutrient profile, but also nutrient timing. I am surprised to find that many people think that nutrient timing is bogus broscience. It depends on what it is. If you truly understand the way hormones are produced and how they can be manipulated, as well as how protein synthesis occurs, and how the metabolism works, you can in fact control your diet/training so that you gain muscle and lose fat simultaneously (I should qualify that: not exactly simultaneously i.e, at the very same second/minute, but in general i.e, in the same week).Alba Gu Brath
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05-03-2012, 02:28 PM #21
- Join Date: Sep 2008
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If you can gain muscle without gaining fat, then technically you lowered your bodyfat % without actually losing fat. Does that qualify as building muscle and losing fat at the same time?
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05-04-2012, 05:27 PM #22
Hey guys thanks for all the info and bro science lmaoo.... As I said before I'm currently 19 years olds and I weight 182lbs so my bodyspace hasn't been updated in 3 years, iam now a certificed P.T and I do see a lot of "bro science" going around which isn't so bad but if ur tryng to state something please back ur **** up! Gaining muscle and losing fat is possible if done correctly and that's what I'm tryng to do that's why the cut on carbs (mainly the garbage carbs)
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05-05-2012, 10:09 PM #23
Yes. Its about calories. I prefer a higher percentage of calories coming from fat and protein vs carbs and grow and stay lean this way. Some days are more anabolic than others, and if I want to toggle and throw some cardio in I can use that as a fat burning day...
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05-08-2012, 11:53 AM #24
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05-08-2012, 12:29 PM #25
As you train more and more the returns can be less and less as law of diminishing returns come in to play. As stated a newbie can really make greater gains than someone that has been doing this for years. You have made a pretty big improvement from 3 years ago and have put almost 30 lbs, which is great, and now what you do with your day to day eating and how you manipulate your training with lots of varied rep ranges will probably help you to get the little returns you are hoping for. I mean you also have your age that can be a great help as your hormones will be the greatest help along the way with the big three lifts and how you progress in those as these will be the best way to release the the greatest amounts of GH and test within your own body. Back these up with adequate cals and walk that line of just enough cals to be near or just at maintenance and you will be able to see smaller changes as you progress. I also would try and maximize carbs as long as you are dropping bodyfat% as this will also help to retain the muscle you have and create a good anabolic situation than taking them out and going low carb.
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05-09-2012, 10:08 AM #26
no one will ever convince me that one can gain muscle while LOSING bf (who is not a newb, obese, or juicing) maybe adding pure muscle that would in return lower bf% (as stated before).. which is nearly impossible itself
but.. even if it was possible.. it would be such a slow process of having to be PERFECT that it wouldn't be worth it.. i'd rather just be really close to perfect for a year.. add 5 lbs of mass with 5 lbs of bf.. i mean.. i could been a bit more losse with the diet.. and shed that 5lbs of fat in 3 weeks.. worth itLast edited by tumtum; 05-09-2012 at 10:51 AM.
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05-09-2012, 10:09 AM #27
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05-09-2012, 10:58 AM #28
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05-09-2012, 01:25 PM #29
futuredbny: You can loose weight and put on lean muscle mass. Now the reality of it is the vast majorityof people don't have the time or mental forited to do it. Its nice to look on paper and say this will work its another to do it.
Its not about reduced calorie intake any one who says its that simple is simply not understanding how protiens, carb and fats digest and the caloric energy it takes to digest and transpor them. I blam it on to many people reading fitness mags.
The best wya to look at it you want to know the nutritional value of the calories your taking in.
If it was as simple as a calorie is a calorie then you should be able to gain or loose muscle mass and fat mass by eating twinkes or ho ho's so long as you don't go over your caloric limit.
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05-09-2012, 04:39 PM #30
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Of course losing fat whilst gaining muscle is possible!
Say i need 3500 cals to fuel, recover and repair my body for that day. I eat 2500 cals because i want to use the 10lbs of fat (or 35,000 calories) as a fuel source too. I eat 2500, my body takes the extra 1000 from the 35,000 i have stored and voila! = I am recover, repaired and have used up 1000 cals of my 35,000 stored.
I don't see what the confusion is about?
I stayed at 185lbs over 8 months. But my bf changed from 24% to 15%. Of course its slower the more muscular and leaner we are but it still happens.Firefighter crew
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