Best way to get lean AND build muscle?

[Abdon]

Hello everyone!
I know this is probably a repeated topic, and I imagine that the quick response would be to increase cardio and increase weight training while maintaining a lean diet.

Well, I have been training daily, doing my cardio for about 45 minutes a day, and weight training 3 days a week. The weight training is mostly high rep/low weight.
I have been quite strict with my diet, taking in little to no carbs past 6 pm, and having veggies with every meal except breakfast.

Am I doing the right thing? I have seen some weight loss (about 6 lbs in 8 weeks, and my clothing does fit more loosely), so i am sure i am progressing a bit.

More specifically, is there anything more I could do to get rid of the blasted "love handles" and obtain the lean, muscular, ripped physique I am striving for?

The only supplements I take are CLA, L-Carnitine, vitamin C 1000mg and Men's Mega Vitamin.

I also have about 2 protein shakes/day as between meal snacks.

Any advice/help would be greatly appreciated!!!


Thanks!!!

Abdon

[patkoch]

Lifting three days a week is good. Switch to heavy compound exercises, squats, deads, bench, press. Diet is at least 75% gradually cut calories to maintain as much muscle as possible. Six pounds in eight weeks is a good rate of fat loss. Everything else looks good. Diet is a highly personalized thing but when your cutting calories your protien requirements increase, so a common reccomendation around here is shoot for a gram per pound of body weight. O yea and that carbs after 6 oclock thing is bro science. you may be convinced its working but caloric intake is going to be your ultimate fat loss tool, Insulin control, and macronutrient ranges are far distant influences on fat loss.

[Most Muscular]

A "lean" diet which I would gather means "low fat" isn't going to work if your calories at the end of the day are still to high above your maintenance level. If you're not burning the excess calories off through cardio then you're not going to make much progress.

Diet will be about 75% of your success in losing fat or gaining muscle. Period. Your progress will be increased with the amount of effort your put into the kitchen more so then the gym. Period.

6 lbs in 8 weeks isn't to shabby. You should shoot for 1 to 1-1/2 pounds of fat loss per week. Notice I didn't say "weight loss".... if you're losing to much weight too fast you might also be losing muscle mass which you don't want to do. Weight taken off slowly will stay off longer. Getting leaner must become a change in lifestyle eating habits to be a long term success.

Without knowing more info about you (metabolism, calorie intake, etc.) it is hard to determine anything more.

nuff said...

[SwissTony]

For info search for the thread "A Simple Beginner's Routine" & in the articles section there is buckets full of information.

[Most Muscular]

It appears I was responding to your thread at the same time Patkoch was and as you can see we have the SAME advice!

[MalibuDebi1972]

A "lean" diet which I would gather means "low fat" isn't going to work if your calories at the end of the day are still to high above your maintenance level. If you're not burning the excess calories off through cardio then you're not going to make much progress.

Diet will be about 75% of your success in losing fat or gaining muscle. Period. Your progress will be increased with the amount of effort your put into the kitchen more so then the gym. Period.

6 lbs in 8 weeks isn't to shabby. You should shoot for 1 to 1-1/2 pounds of fat loss per week. Notice I didn't say "weight loss".... if you're losing to much weight too fast you might also be losing muscle mass which you don't want to do. Weight taken off slowly will stay off longer. Getting leaner must become a change in lifestyle eating habits to be a long term success.

Without knowing more info about you (metabolism, calorie intake, etc.) it is hard to determine anything more.

nuff said...

I am coming to you if I need advice

[Time2BulkUp]

Getting started can be quite frustrating, and you need lots of time and patience. You'll have to experiment with your daily caloric intake and figure out what your maintenance level is. When figuring out maintenance, you can increase/decrease your calories by 200 - 300 for gain or loss. Also keep in mind as your body weight increases/decreases, so will your calorie requirements. Incorporate your veggies, and have some high protein meals that contain grilled chicken, tuna, turkey, fish, eggs etc. You also want some good fats in your diet like those you get in peanut butter, almonds etc. The whole debate on 3 meals vs. 6 meals is your choice, although many argue that it speeds up the metabolism and keeps your insulin levels steady and regulates hunger levels. Whatever you're doing so far is working so that's great and you're probably making some newbie gains. But, keep in mind to always alter your diet and exercise as the body quickly adjusts. Most importantly, get plenty of rest. Your mind is your strongest muscle to make the body change. Remember to fuel it with bedtime.

[ironwill2008]

Well, I have been training daily, doing my cardio for about 45 minutes a day, and weight training 3 days a week. The weight training is mostly high rep/low weight.

The one sure way to increase your metabolism is to add muscle mass. You aren't going to do that by lifting light weight. Get on a structured weight training routine that will increase your lean mass.

More specifically, is there anything more I could do to get rid of the blasted "love handles" and obtain the lean, muscular, ripped physique I am striving for?

Add the aforementioned muscle mass, continue to keep an eye on your calorie intake, and most of all, give it time.

[Teach]

I am not sure of your experience but a couple of years ago I followed the routine below, increased my protein intake, limited dry carbs and fruit to the morning after my workouts, and ate alot of vegtables and a drank a whole lot of water. After 12 weeks the "love handles" had disappered but my weight has stayed the same.


Mon:
Squat: 5 sets of 5
Leg Press: 3 sets 6-8
Lunges: 3 sets 8-10
Stiff-Leg Dead Lift 3 sets 8-10
Calf Raises: 3 sets 8-10
Interval Cardio: 20 minutes

Tues:
Steady Pace Cardio: 40 minutes
Abs

Wed:
Bench Press: 5 sets of 5
Incline Dumbbell Press: 3 sets 6-8
Military Press: 4 sets 6-8
Lateral Raises 3set 10-12
Weighted Dips: 4 sets 6-8
Interval Cardio: 20 minutes

Thurs:
Steady Pace Cardio: 40 minutes
Abs

Fri:
Dead Lift: 5 sets of 5
Barbell Row: 4 sets 6-8
Pull Ups: 3 sets 6-8
Shrugs 3 sets of 6-8
Bar bell Curl: 3 sets 8-10
Interval Cardio: 20 minutes

Sat:
Steady Pace Cardio: 40 minutes
Abs

[Fifty+]

Lifting three days a week is good. Switch to heavy compound exercises, squats, deads, bench, press. Diet is at least 75% gradually cut calories to maintain as much muscle as possible. Six pounds in eight weeks is a good rate of fat loss. Everything else looks good. Diet is a highly personalized thing but when your cutting calories your protien requirements increase, so a common reccomendation around here is shoot for a gram per pound of body weight. O yea and that carbs after 6 oclock thing is bro science. you may be convinced its working but caloric intake is going to be your ultimate fat loss tool, Insulin control, and macronutrient ranges are far distant influences on fat loss.

The relationship between insulin and fat loss is very important. I would not cement the above statement in concrete. People battleing stubborn fat loss might want to review when they eat carbohydrates, which signals insulin production which in turn makes using fats as a fuel source very hard.

[BBLou]

Well, I have been training daily, doing my cardio for about 45 minutes a day, and weight training 3 days a week. The weight training is mostly high rep/low weight.


Any advice/help would be greatly appreciated!!!


Thanks!!!

Abdon

As has already been said, high rep/low weight does not equal building muscle. In my opinion, if your goal is to get lean and still build muscle, you need to lift heavy enough. When I am bulking, I try to keep my reps in the 6-8 range. Conversely, when I am cutting, I keep my reps in the 8-10 range. If I can do 10 reps, then I go up in weight. That's what I consider high reps...

[kgartin]

As has already been said, high rep/low weight does not equal building muscle. In my opinion, if your goal is to get lean and still build muscle, you need to lift heavy enough. When I am bulking, I try to keep my reps in the 6-8 range. Conversely, when I am cutting, I keep my reps in the 8-10 range. If I can do 10 reps, then I go up in weight. That's what I consider high reps...

So are you shooting for failure on your last rep of your last set or failure on last rep of every set or what?

[BBLou]

So are you shooting for failure on your last rep of your last set or failure on last rep of every set or what?

Usually only go to failure on last rep of last set. Sometimes I'll do drop sets on the last set. I'm also a big fan of supersets and even sometimes do triple sets for my last exercises of a body part...

[madhatch]

intesnity... workout to all that you can handle.. 4 sets till you cant go no more..
ive lost 30 lbs in 5 months and added lots of muscle...

[plmb1]

Hello everyone!
I know this is probably a repeated topic, and I imagine that the quick response would be to increase cardio and increase weight training while maintaining a lean diet.

Well, I have been training daily, doing my cardio for about 45 minutes a day, and weight training 3 days a week. The weight training is mostly high rep/low weight.
I have been quite strict with my diet, taking in little to no carbs past 6 pm, and having veggies with every meal except breakfast.

Am I doing the right thing? I have seen some weight loss (about 6 lbs in 8 weeks, and my clothing does fit more loosely), so i am sure i am progressing a bit.

More specifically, is there anything more I could do to get rid of the blasted "love handles" and obtain the lean, muscular, ripped physique I am striving for?

The only supplements I take are CLA, L-Carnitine, vitamin C 1000mg and Men's Mega Vitamin.

I also have about 2 protein shakes/day as between meal snacks.

Any advice/help would be greatly appreciated!!!


Thanks!!!

Abdon

My advice to a newb thats asking ^^^^^^ questions would be to not take supps (as far as bb.ing supps). Stick to just multi and extra b's and c's........and thats only if your not getting enough through your food (very few peeps do.....especially if low carb).

If your doing as much cardio as you say.........unless your macros are way out of whack you should be losing bf every week.....

As far as gaining lbm while dropping bf.........lol......that one is not as easy as some on here will make it sound........

Just do "alot" of reading on diet/training ect.....its a trial and error thing for "everyone" until they find what works for them.....even then..."they" have to change things up from time to time because of adding lbm ect.....

good luck!

[Abdon]

My advice to a newb thats asking ^^^^^^ questions would be to not take supps (as far as bb.ing supps). Stick to just multi and extra b's and c's........and thats only if your not getting enough through your food (very few peeps do.....especially if low carb).

If your doing as much cardio as you say.........unless your macros are way out of whack you should be losing bf every week.....

As far as gaining lbm while dropping bf.........lol......that one is not as easy as some on here will make it sound........

Just do "alot" of reading on diet/training ect.....its a trial and error thing for "everyone" until they find what works for them.....even then..."they" have to change things up from time to time because of adding lbm ect.....

good luck!

Please pardon my ignorance, but what are "macros"?

[KyleAaron]

Why do you want to get lean, are you going to become a fitness model?

[Abdon]

Why do you want to get lean, are you going to become a fitness model?

What??? Are you implying that whomever wants to get lean does so to be a fitness model?
How about just wanting to look GREAT? Feel GREAT?

[plmb1]

Please pardon my ignorance, but what are "macros"?

check your PM's.....(private messages)

[plmb1]

Why do you want to get lean, are you going to become a fitness model?

Pretty much everyone in this forum strives to be lean at times........."some" stay lean yr round and they are not fitness models....to say the least....

[oldsuperman]

Hello everyone!
I know this is probably a repeated topic, and I imagine that the quick response would be to increase cardio and increase weight training while maintaining a lean diet.

Any advice/help would be greatly appreciated!!!


Thanks!!!

Abdon

Check out my blogs. http://blog.bodybuilding.com/oldsuperman

[kimm4]

Like everyone has said your diet will play the most important role. I do suggest you shift your focus on heavier weight training. When in a deficit you want to retain your lean muscle, so lifting heavier helps.

Keep working hard, be consistent and have patience...it doesn't happen overnight.

Good luck.

[KyleAaron]

What??? Are you implying that whomever wants to get lean does so to be a fitness model?
How about just wanting to look GREAT? Feel GREAT?

Does being lean necessarily make you look and feel great? Many people at low bodyfat look tired and drained (photographs with makeup, lighting and post-processing are different to in-person), and feel shattered by mid-afternoon.

Don't confuse what you see in supplement adverts for the reality.

[plmb1]

Does being lean necessarily make you look and feel great? Many people at low bodyfat look tired and drained (photographs with makeup, lighting and post-processing are different to in-person), and feel shattered by mid-afternoon.

Don't confuse what you see in supplement adverts for the reality.

very true......

As a matter of fact......back when I competed I would get sick if I stayed in comp condition very long......

Some peeps can stay at low bf (7 to 9%) and have no problems.....but I was/am not one of them.....

My doc (at the time) told me that all the years of the yo-yo dieting........where my bf would go from 15 or so to 3 or 4% time after time after time to step on stage did a number on my system so I got sick very easy during those times.......

[flexxdzl]

Hello everyone!
I know this is probably a repeated topic, and I imagine that the quick response would be to increase cardio and increase weight training while maintaining a lean diet.

Well, I have been training daily, doing my cardio for about 45 minutes a day, and weight training 3 days a week. The weight training is mostly high rep/low weight.
I have been quite strict with my diet, taking in little to no carbs past 6 pm, and having veggies with every meal except breakfast.

Am I doing the right thing? I have seen some weight loss (about 6 lbs in 8 weeks, and my clothing does fit more loosely), so i am sure i am progressing a bit.

More specifically, is there anything more I could do to get rid of the blasted "love handles" and obtain the lean, muscular, ripped physique I am striving for?

The only supplements I take are CLA, L-Carnitine, vitamin C 1000mg and Men's Mega Vitamin.

I also have about 2 protein shakes/day as between meal snacks.

Any advice/help would be greatly appreciated!!!


Thanks!!!

Abdon

my 2 cents ...is prob simple ...get lean first ( using weight lifting to assist)...then once you reach that goal ..then gain muscle ...