Gaining muscle while keeping off as much fat as possible?

[phillyboi08]

I decided to begin bulking again, i have alot of experience with it but not with keeping the fat off while building the muscle. I was wondering if i run 3 times a week, while lifting 5 times will i have a better shot at keeping the extra fat off while im bulking?

[acarneiro]

It is possible to build fat upon keeping your body fat or even losing a bit but not to great extent. You need to remember that to add weight you need an addition of extra kcal but to lose weight you need to have a deficit of kcal. What I have been doing is simply keeping my reps higher between 12-15 but keeping my protein intake pretty high so I won't lose muscle.

[PumpingSteel]

Originally Posted by acarneiro

It is possible to build fat upon keeping your body fat or even losing a bit but not to great extent. You need to remember that to add weight you need an addition of extra kcal but to lose weight you need to have a deficit of kcal. What I have been doing is simply keeping my reps higher between 12-15 but keeping my protein intake pretty high so I won't lose muscle.

you mean possible to build muscle


yes if you want fat minimized, clean bulk

[Incorrection]

Originally Posted by acarneiro

It is possible to build fat upon keeping your body fat or even losing a bit but not to great extent. You need to remember that to add weight you need an addition of extra kcal but to lose weight you need to have a deficit of kcal. What I have been doing is simply keeping my reps higher between 12-15 but keeping my protein intake pretty high so I won't lose muscle.

to lose weight you do not need a deficit in cals, to gain you dont NEED to be in excess. its simple, dont eat excess energy e.g carbs when they wont be burned, work ur macro nutrients out so that all energy (carbs) you are eating is being used, along with extra protein and high unsaturated (healthy) fats you get in plently of cals

im walking proof you can do it.. i'm up 12 kg in 6 months and my bf is lower then when i started

[Incorrection]

Originally Posted by acarneiro

It is possible to build fat upon keeping your body fat or even losing a bit but not to great extent. You need to remember that to add weight you need an addition of extra kcal but to lose weight you need to have a deficit of kcal. What I have been doing is simply keeping my reps higher between 12-15 but keeping my protein intake pretty high so I won't lose muscle.

you body does have this function so it uses your OWN body fat as fuel.. just sayin..

about 6-12 hours of carb depletion with dietary fats in your system u burn about 50% fats from food and 50% body fat, body fat is just a reserve tank of fuel for your body to run on.. when u eat excess fuel once you tank (glycogen stores) are full it goes to your reserve tanks(your ass, gut, whatever) .. simple

[umop3pisdn]

Originally Posted by Incorrection

to lose weight you do not need a deficit in cals, to gain you dont NEED to be in excess. its simple, dont eat excess energy e.g carbs when they wont be burned, work ur macro nutrients out so that all energy (carbs) you are eating is being used, along with extra protein and high unsaturated (healthy) fats you get in plently of cals

im walking proof you can do it.. i'm up 12 kg in 6 months and my bf is lower then when i started

Walking proof? lulz.

[Incorrection]

Originally Posted by umop3pisdn

Walking proof? lulz.

i walk ? and isnt the fact that i did it proof? 1 + 1 = 2?

[roygbp]

http://forum.bodybuilding.com/showth...hp?t=117684231
^^^Thread title: The end of cutting and bulking

I personally don't believe his routine is optimal, but I haven't seen anyone thrash it, and it works for the OP

[RaveBDK]

Originally Posted by Incorrection

i walk ? and isnt the fact that i did it proof? 1 + 1 = 2?

lower BF% doesnt mean you lost fat and gained muscle.

It means the proportion of muscle gained to fat is less than your bf %.

EX:
say you're 200 lbs 20% bf.

160 lb muscle 40 lb fat

say you gain 50 lbs.. 90% of it was muscle and 10% was fat.

now you gained 45 lbs muscle and 5 lbs fat.

Overall : 250 lbs

205lbs muscle 45 lbs fat

bf %: now 18%.

You did gain fat...and you did gain muscle...but your bf is lower.

just sayin'



you have gained fat...


EDIT: the 40% weight bonus from the glycogen stored in muscle tissue definitely can help make your bf a lot lower.

[khmerpride]

It is possible, you're going to need a very high intake of protein and just enough carbs to power you through your workouts. You will gain fat but it'll look like you lost fat and gained muscle at the same time just as the guy above explained.

[PumpingSteel]

Originally Posted by RaveBDK

lower BF% doesnt mean you lost fat and gained muscle.

It means the proportion of muscle gained to fat is less than your bf %.

EX:
say you're 200 lbs 20% bf.

160 lb muscle 40 lb fat

say you gain 50 lbs.. 90% of it was muscle and 10% was fat.

now you gained 45 lbs muscle and 5 lbs fat.

Overall : 250 lbs

205lbs muscle 45 lbs fat

bf %: now 18%.

You did gain fat...and you did gain muscle...but your bf is lower.

just sayin'



you have gained fat...


EDIT: the 40% weight bonus from the glycogen stored in muscle tissue definitely can help make your bf a lot lower.

he went from 175 25% BF to 170lb 6% BF

yes, he dropped 14 percent body fat by just losing 5 lb.(sarcasm)

"you have gained fat" uhh shouldnt be above 25% bf then? he clearly doesnt look anything above 10% to me, maybe im blind

[GMXpLoDe!]

This is a new concept to me.

I never asked myself that question... Hmm it is catchy though. "How to gain muscle, without gaining fat."


Ya idk but I like where this is going.

[Incorrection]

Originally Posted by GMXpLoDe!

This is a new concept to me.

I never asked myself that question... Hmm it is catchy though. "How to gain muscle, without gaining fat."


Ya idk but I like where this is going.

lean muscles are strong muscles.. js

[umop3pisdn]

Originally Posted by Incorrection

i walk ? and isnt the fact that i did it proof? 1 + 1 = 2?

Nah I was laughing at how you make out as though you're some amazing bodybuilding prodigy. Not just in this thread either.

[Incorrection]

Originally Posted by umop3pisdn

Nah I was laughing at how you make out as though you're some amazing bodybuilding prodigy. Not just in this thread either.

strong call someone is mad

i dont make out **** , if you think it seems that way for some reason then cool, all i said was that what he was asking is true and explained why bcos i know i would get called out on it.. hes asking a question, im trying to help him reach his goal sorry bro ill private message them next time phaggot

[umop3pisdn]

Originally Posted by Incorrection

strong call someone is mad

i dont make out **** , if you think it seems that way for some reason then cool, all i said was that what he was asking is true and explained why bcos i know i would get called out on it.. hes asking a question, im trying to help him reach his goal sorry bro ill private message them next time phaggot

"cant lose fat while gaining muscle, wait wut."

nuff said.

[Mike1991]

unless your an ectomorph thats pretty hard to do, unless you do it really slowly with only like 500+ calories a day.

[PumpingSteel]

Originally Posted by RaveBDK

lower BF% doesnt mean you lost fat and gained muscle.

It means the proportion of muscle gained to fat is less than your bf %.

EX:
say you're 200 lbs 20% bf.

160 lb muscle 40 lb fat

say you gain 50 lbs.. 90% of it was muscle and 10% was fat.

now you gained 45 lbs muscle and 5 lbs fat.

Overall : 250 lbs

205lbs muscle 45 lbs fat

bf %: now 18%.

You did gain fat...and you did gain muscle...but your bf is lower.

just sayin'



you have gained fat...


EDIT: the 40% weight bonus from the glycogen stored in muscle tissue definitely can help make your bf a lot lower.

oh and first of all

IT IS possible to lose fat/ and gain muscle at the same time. it just cant happen constantly. in example, noob gains.

second, you are doing the math wrong. if your at 20% body fat, and gain 30 lb of muscle, those 20% of body fat just doesnt magically dissapear. you dont automatically get to 10% bodyfat, just by gaining muscle, you retard.

third, that guy who you are replying to, clearly lost fat, and gained muscle.

your math/example of

Originally Posted by RaveBDK

EX:
say you're 200 lbs 20% bf.

160 lb muscle 40 lb fat

say you gain 50 lbs.. 90% of it was muscle and 10% was fat.

now you gained 45 lbs muscle and 5 lbs fat.

Overall : 250 lbs

205lbs muscle 45 lbs fat

bf %: now 18%.

You did gain fat...and you did gain muscle...but your bf is lower.

you have gained fat...

that is complete ****. body fat doesn't disspaear just becuase you gain muscle. then why should anyone cut, when they can just gain muscle to reduce bodyfat. they should be clean bulking at all time then, since low bodyfat just comes with muscle.

i know your trying to prove how Incorrection got to 6% bodyfat from 20% bodyfat by using basic math, but it isnt that simple, nor its that complicated.


also that guy(Incorrection) went from 175lb at 25% bodyfat, to 170lb at 6% bodyfat. if he only gained muscle and not lost fat, why is he lighter? there are a lot of people who lost fat and gained muscle at the same time. ive seen people do it, and there are plenty of people on this forum that has done it. its "theoritcally" impossible.

it has never been proven scientifically, that you cant gain muscle and lose fat at the same time. thats just a theory from bunch of bodybuilders.

our human fat, is stored energy. when we desperately need energy we start burning calories that we consumed. when there isn't enough calories, it starts burning fat.

building muscle, takes energy. Human fat is not totally useless to the point where it gets used for nothing. In some cases, it uses fat to build mucle. Im not saying "fat turns into muscle" when you consume enough protein but not enough carbs/fat it starts to use your body fat as energy. However, this process is usually only happens to beginners, where their fastest gains come in. Also, people with fantastic genetics, that uses body fat as energy to build muscle.

tell me why our body stores fat if it's not going to use them

now, go find me a scientific proof, experiminented and tested BY scientists, that you cant gain muscle and lose fat at the same time.

or just stfu.