Best way to gain lean muscle and burn fat *READ THIS FIRST!*

[aage]

For any women that have the answer. I am taking anabolic halo after I workout then an hour later a protein shake. I just purchased L-glutamine and acetyl-carnitine when is the best time to take these together

[Emma-Leigh]

For any women that have the answer. I am taking anabolic halo after I workout then an hour later a protein shake. I just purchased L-glutamine and acetyl-carnitine when is the best time to take these together

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

[Amanda76]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

^^^True 'dat ^^^

[Hannah73Louise]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

I love that! Nice and simple

[MountainSong]

What Emma-leigh said!!!!!

[jaim91]

THIS POST needs to be a closed sticky because it answers about 85.4% of questions

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

[kimm4]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

Yup, let's just end the thread here!

[bodybuilderjim]

For any women that have the answer. I am taking anabolic halo after I workout then an hour later a protein shake. I just purchased L-glutamine and acetyl-carnitine when is the best time to take these together

My sister does the same thing and works well for her aswell

[amyradelle]

I agree 1000000%.

[kjdskye]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

Emma-Leigh,
My girlfriend is trying to bulk up and gain more lean muscle mass you say to eat more but she is wanting to know what you suggest as far as different foods and how often? Help please?

[Emma-Leigh]

Emma-Leigh,
My girlfriend is trying to bulk up and gain more lean muscle mass you say to eat more but she is wanting to know what you suggest as far as different foods and how often? Help please?

It is not about 'what' you eat - it is about how much you eat. So my suggestions -
1. eat what she wants as long as it provides her the right calories, enough protein, and sufficient fats and fiber for health
2. eat as regularly as she wants as long as point 1. is reached.

Check out these stickies:
http://forum.bodybuilding.com/showth...hp?t=117327411
http://forum.bodybuilding.com/showth...hp?t=121703921
They should answer most questions.

[kjdskye]

[QUOTE=Emma-Leigh;444133581]It is not about 'what' you eat - it is about how much you eat. So my suggestions -
1. eat what she wants as long as it provides her the right calories, enough protein, and sufficient fats and fiber for health
2. eat as regularly as she wants as long as point 1. is reached.


Emma- Leigh,

Thank you so much for your advice. :-)

[pringlemaster]

best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

Awesome! I am using these simple principles, including using heavier weights and I love the bump in progress. I had a bit of a plateau using more cardio and light weights w/high reps - I'll see next week if this pulled me out of that phase.

[Daniel360]

but you cant say that supplemets do not help, just dont expect overnight miracles

[19again]

best way to gain lean muscle:
eat more food.
train heavy with weights.
do a little cardio to keep healthy.
rest enough.


best way to lose fat:
eat less food.
train heavy with weights.
do more cardio to add to calorie deficit.
rest enough.


best way to waste money:
buy lots of useless supplements thinking they will help magically with the above.

why does it read so much easier than it is to do?... is there a supplement to increase WILL POWER?

[MT-mtn_girl]

why does it read so much easier than it is to do?... is there a supplement to increase WILL POWER?

LOL, yes there is! It's free and you probably have it lying around your house. It's either:
a) a picture of how you used to look that you desire to look like again
b) a picture of someone's body that you would like yours to resemble.

I found that willpower and motivation go hand in hand.

I say this in jest though...but, in all seriousness, any time I feel the urge to cheat I just think of the overall goal and it bumps me back to reality.

[MsDesi]

[QUOTE=Emma-Leigh;444133581]It is not about 'what' you eat - it is about how much you eat. So my suggestions -
1. eat what she wants as long as it provides her the right calories, enough protein, and sufficient fats and fiber for health
2. eat as regularly as she wants as long as point 1. is reached.

QUOTE]

DISAGREE with pt. 1 you just contradicted yourself in this statement... if she WANTS to eat a big mack, it's not going to give her the sufficient nutrients.
This is what makes the difference between the cut, shapely person, versus the person who goes to the gym but still is chubby cause they aren't watching their food.

[Emma-Leigh]

DISAGREE with pt. 1 you just contradicted yourself in this statement... if she WANTS to eat a big mack, it's not going to give her the sufficient nutrients.
This is what makes the difference between the cut, shapely person, versus the person who goes to the gym but still is chubby cause they aren't watching their food.

^ Explain this statement to me, as I am curious as to how you have come to that conclusion....

What if she eats a big mac as PART of a well balanced, nutrient rich diet? Is that going to impact her progress? How so?

[powerbarsssssss]

DISAGREE with pt. 1 you just contradicted yourself in this statement... if she WANTS to eat a big mack, it's not going to give her the sufficient nutrients.
This is what makes the difference between the cut, shapely person, versus the person who goes to the gym but still is chubby cause they aren't watching their food.

As long as the food is fitting into one's allotted calorie, protein, fat, etc intake, it doesn't matter what he/she eats.

For example, sometimes I'll eat poptarts to hit my calories, but at the end of the day, my entire diet has given me the right amount of protein, fat, etc. By consuming a big mac, the individual can still watch his/her food for the remainder of the day to ensure it fits into his/her macros (just an example) etc.

OP, I have to agree with Emma. I think supplements are a complete waste of money, with the exception of whey protein powder. I do exactly what she suggested for my lean bulk; I eat enough (2,000 to 2,100 calories), I lift hard enough and I rest enough. In fact, I consider heavy lifting a cardio workout in itself.

[kimm4]

[QUOTE=MsDesi;461114981]

It is not about 'what' you eat - it is about how much you eat. So my suggestions -
1. eat what she wants as long as it provides her the right calories, enough protein, and sufficient fats and fiber for health
2. eat as regularly as she wants as long as point 1. is reached.

QUOTE]

DISAGREE with pt. 1 you just contradicted yourself in this statement... if she WANTS to eat a big mack, it's not going to give her the sufficient nutrients.
This is what makes the difference between the cut, shapely person, versus the person who goes to the gym but still is chubby cause they aren't watching their food.

When it comes to food the bottom line is the total number of calories. A chubby person will stay chubby if they continue eating over their calories...doesn't matter if it's chicken or a big mac.

[MsDesi]

[QUOTE=kimm4;461120441]

When it comes to food the bottom line is the total number of calories. A chubby person will stay chubby if they continue eating over their calories...doesn't matter if it's chicken or a big mac.

Please see:

bunklers.com in the plain foods section and philosophy...

Your body can't put to use foods that have close to no nutritional value and full of fat. Something can be low in caloric intake but have high fat content.

[kimm4]

[QUOTE=MsDesi;461133391]

Please see:

bunklers.com in the plain foods section and philosophy...

Your body can't put to use foods that have close to no nutritional value and full of fat. Something can be low in caloric intake but have high fat content.

I know how it all work thanks. Obviously people are going to eat healthy foods for the vitamins, minerals, a healthy immune system, overall health etc...

A person can be on the cleanest of diets, constantly go over their calories with "clean foods" and be fat!

[Bonny_Lassie]

^^^^^THIS!!!

There is a TV show in the UK called 'Supersize v Superskinny'. In one episode the "Supersize" woman eats only clean, natural wholesome foods, yet is morbidly obese because she consumes too much of it. The "Superskinny" person eats no healthy foods whatsoever (just McDonalds, mars bars, cola etc.) yet is skeletal.

[Emma-Leigh]

Please see:

bunklers.com in the plain foods section and philosophy...

Your body can't put to use foods that have close to no nutritional value and full of fat. Something can be low in caloric intake but have high fat content.

Actually your body is perfectly capable of using foods with 'no nutritional value' that are 'full of fat'.... Similarly, it can use foods with 'no nutritional value' that are full of carbs as well...
^
Calories = energy. Plain and simple. And what is in excess (be it from chicken or cheesecake) will be stored as energy in some form or another.

With regards to 'low calorie but high fat' - ermmm.... you know that fat = very calorie dense, right? So high fat = high calories.... unless, of course, you eat a very (very) small portion.

[MsDesi]

Actually your body is perfectly capable of using foods with 'no nutritional value' that are 'full of fat'.... Similarly, it can use foods with 'no nutritional value' that are full of carbs as well...
^
Calories = energy. Plain and simple. And what is in excess (be it from chicken or cheesecake) will be stored as energy in some form or another.

With regards to 'low calorie but high fat' - ermmm.... you know that fat = very calorie dense, right? So high fat = high calories.... unless, of course, you eat a very (very) small portion.

I'm not saying to go over caloric intake with healthy foods- of course someone will gain weight that way. And well brought out points...

BUT what if you are comparing two similar people who eat differently but practice the same workout routine... who will come out on top fit wise? The person who follows caloric intake and eats crap? Or the person who follows caloric intake and eats healthy?


I'm just questioning because I have ALWAYS heard the opposite so when I hear something contradictory, I like to know the logic behind it. Hell! I'd love to eat pizza as long as I'm keeping in my calorie range!

[Amanda76]

I'm not saying to go over caloric intake with healthy foods- of course someone will gain weight that way. And well brought out points...

BUT what if you are comparing two similar people who eat differently but practice the same workout routine... who will come out on top fit wise? The person who follows caloric intake and eats crap? Or the person who follows caloric intake and eats healthy?


I'm just questioning because I have ALWAYS heard the opposite so when I hear something contradictory, I like to know the logic behind it. Hell! I'd love to eat pizza as long as I'm keeping in my calorie range!

If your body can't put a big mac "to use," how are people who live off the stuff alive?

I don't see how what Emma Leigh said could be construed as wrong. Restated, IF a person meets the minimum nutrition requirements needed to reach their individual goals and for personal health, they CAN eat whatever they want. Generally, it is a lot easier with healthy food but you can get daily treats in. Using your Big Mac as an example:

The nutrition facts I have up for a Big Mac have it at 540 calories with 29g fat (10g saturated), 45g carbs (3g fiber, 9g sugar) and 25g protein. Most of us could eat at least 3 of those can be cool calorie-wise. Cool enough that we'd LOSE weight. Macros are pretty fat and carb heavy (33% fats, 33% carbs and 24% protein) and unless you're pretty small, you aren't eating the amount of protein most would recommend for muscle growth. You WOULD, however be getting plenty to live healthfully according to WHO. They wouldn't be wild about the amount of saturated fat or fiber in that diet, though. Not to mention all the vitamins and antioxidants you'd be missing out on by not eating all the fruit and veggie servings you're supposed to get in a day. Big Macs and ONLY Big Macs is a pretty extreme diet, though. ANYTHING so limited would eventually lead to nutritional deficiencies, even if you at healthy food! LOL

But lets say the Big Mac accounted for just ONE of your meals? And that you're a weirdo who isn't going to have fries and a coke with it...Maybe for breakfast you had 1/2 cup oats made with 1/2 cup skim milk and 1/2 cup blueberries and a cup of egg whites scrambled with a cup of spinach and a half cup of mushrooms. The Big Mac and a side salad with NO DRESSING was your lunch (maybe you'll be extra awesome and order the burger without sauce, too...who knows). For dinner, you have 1/2 cup of brown rice, 6 ounce chicken breast, and a cup of steamed brocolli. As a snack somewhere, you have a cup of 2% cottage cheese, 8 grape tomatos and 1/2 ounce walnuts.

^^^That's about the same amount of calories (1640)...this time providing 152g of protein, 132g of carbs and 56g of fat. Pretty much a 40p/30c/30f breakdown that a lot of people follow. The only real "damage" the Big Mac does is makes it so that if you get hungry more often than 4 times a day you could have some difficulty. I personally am not real wild about the saturated fat content of the burger and would probably start wanting more food like that if I ate a Big Mac every day. But I certainly could fit it in every so often with no issues. Another person person may bloat up due to sensitivity from the bread but bloating doesn't mean that they're setting themselves up not to lose fat while maintaining muscle. Just means if they don't want to be bloated, maybe they want to avoid the Big Macs for a week. Yet another person may feel sick or lack energy every time they eat a Big Mac. Erm, yeah. If that's the effect it has on your body, don't eat it. But if you can fit it in, feel good eating it, and don't crave more similar foods when you do...go for it.

[imperfectly_lou]

Emma once sent me a link to a guy who prepared for a bbing comp eating only McDonalds and he was completely ripped. I can't find the link now but I did find this http://www.bodybuilding.com/fun/issa115.htm

[Rowyn]

Coming in late on this thread but thought it was interesting. I think that the nutrition arguements come up because there is a definite skew on this board towards how nutrition impacts weight, fat, and muscle. Not so much longevity, cancer rates, cardiac disease, all those other things. There are many ways one can choose to gear a diet, whether it be sports related or to reduce cancer burdens, avoid heart disease, make your face prettier, whatever. Each are not ALWAYS compatible. I think we all know that even though one could eat McDonalds and live (and apparently even manipulate it to achieve bodybuilding goals, lol), its probably not the healthiest for your body longterm. But that is an individual's choice to create a bodybuilding diet that can be both healthy in the long term and fulfill the sport's requirements. Some may just drink 140 grams of packaged protein shakes and fill in their calories with whatever other junk they want and call it a day. Others may choose to eat less processed foods and focus on nutrient rich choices that fit into their meal plan. And others are in between.

I know for myself as a recent newbie on the board it was a bit disconcerting to hear constantly calories in must be less than calories out, it doesn't matter what you eat as long as you hit your macros.....but I realized that its a matter of perspective. Here, its all about how food affects one's physical structure. If we were on a whole food/organic board, the message would be skewed differently.

[scropion_20078]

[QUOTE=MsDesi;461114981]

It is not about 'what' you eat - it is about how much you eat. So my suggestions -
1. eat what she wants as long as it provides her the right calories, enough protein, and sufficient fats and fiber for health
2. eat as regularly as she wants as long as point 1. is reached.

QUOTE]

DISAGREE with pt. 1 you just contradicted yourself in this statement... if she WANTS to eat a big mack, it's not going to give her the sufficient nutrients.
This is what makes the difference between the cut, shapely person, versus the person who goes to the gym but still is chubby cause they aren't watching their food.

love u baby

[kandigrl]

I know for myself as a recent newbie on the board it was a bit disconcerting to hear constantly calories in must be less than calories out, it doesn't matter what you eat as long as you hit your macros.....but I realized that its a matter of perspective. Here, its all about how food affects one's physical structure. If we were on a whole food/organic board, the message would be skewed differently.

If I may turn this discussion a different way, also being a newbie, what exactly are macros?