For a noobie, eat maintenance, gain muscle/lose fat???

[isthis2012]

I have heard of noose gains in my research, I am wondering if this is optimal for me. Eating clean cals at maintenance, high protein, would a person gain muscle and shed fat doing this? Seems the ~1000 extra cals worth of carbs would give more energy for better gym sessions that's why I wonder.

[gachase21]

I had so much fat I lost fat and gained muscle while on a cut, and i keep gaining muscle. I've act never stopped a cut. So I would think you shouldn't have a problem gaining and loosing on mtx.

[mworrel1989]

I have heard of noose gains in my research, I am wondering if this is optimal for me. Eating clean cals at maintenance, high protein, would a person gain muscle and shed fat doing this? Seems the ~1000 extra cals worth of carbs would give more energy for better gym sessions that's why I wonder.

I'm not exactly sure what your even asking... If you downed an extra 1000 calories a day would it help you gain muscle? Umm, actually yes but if your only concern is gaining muscle you really only need 200-400 above maintenance to achieve that... That extra 1000 calories atleast 600 of that will be stored unless your doing extra activity to burn it off.

I had so much fat I lost fat and gained muscle while on a cut, and i keep gaining muscle. I've act never stopped a cut. So I would think you shouldn't have a problem gaining and loosing on mtx.

I did the same thing except what you did was tone your body... It looked like you built muscle but you just went from a coach potato to a good looking in shape guy which will make the illusion that you built muscle. It's possible you did gain some but not probable that It will continue for any period of time if your not eating above maintenance.

[stingray72]

mworrel1989...."I did the same thing except what you did was tone your body... It looked like you built muscle but you just went from a coach potato to a good looking in shape guy which will make the illusion that you built muscle. It's possible you did gain some but not probable that It will continue for any period of time if your not eating above maintenance."

Not true you can eat below maintenance and lose fat and gain muscle at the same time. Ive done it. The key is to not go too extreme on the deficit (250 calorie deficit daily would be good) And i see no reason why it wouldnt continue.

[swift64]

Not true you can eat below maintenance and lose fat and gain muscle at the same time. Ive done it. The key is to not go too extreme on the deficit (250 calorie deficit daily would be good) And i see no reason why it wouldnt continue.

Wow you found the secret that we are all looking for…. Would you care to share how you are able to defy the laws of nature?….

[isthis2012]

I'm not exactly sure what your even asking... If you downed an extra 1000 calories a day would it help you gain muscle? Umm, actually yes but if your only concern is gaining muscle you really only need 200-400 above maintenance to achieve that... That extra 1000 calories atleast 600 of that will be stored unless your doing extra activity to burn it off.



I did the same thing except what you did was tone your body... It looked like you built muscle but you just went from a coach potato to a good looking in shape guy which will make the illusion that you built muscle. It's possible you did gain some but not probable that It will continue for any period of time if your not eating above maintenance.

To clarify, when I said 1000 extra cals, in my head I was figuring a basic example of 3000 maintenance, 2000 cals to lose 2lbs/week. That 1000 deficit makes life in the gym rough. Having an extra 1000 to play with (ie: eating maintenance) is what I meant

Wow you found the secret that we are all looking for…. Would you care to share how you are able to defy the laws of nature?….

I dont understand this "law"


Lets say you are brand new to lifting. Your maintenance is 3000. You switch from 3000 cals of fast food/crap to 3000 cals of clean foods, high protein. And you start lifting.

Law of thermodynamics here? I dont buy it. You saying NOTHING would change, no muscle gain, no fat loss? Of course you would gain strength like crazy. Probably put 100lbs on your starting bench in 3 months. Are you saying a person would gain no muscle and not lose an ounce of fat doing that?

[VAnick]

To clarify, when I said 1000 extra cals, in my head I was figuring a basic example of 3000 maintenance, 2000 cals to lose 2lbs/week. That 1000 deficit makes life in the gym rough. Having an extra 1000 to play with (ie: eating maintenance) is what I meant




I dont understand this "law"


Lets say you are brand new to lifting. Your maintenance is 3000. You switch from 3000 cals of fast food/crap to 3000 cals of clean foods, high protein. And you start lifting.

Law of thermodynamics here? I dont buy it. You saying NOTHING would change, no muscle gain, no fat loss? Of course you would gain strength like crazy. Probably put 100lbs on your starting bench in 3 months. Are you saying a person would gain no muscle and not lose an ounce of fat doing that?

Instead of answering you asked a question

Noob gains are generally attributed to an adaptation process of the CNS, amirite?

[bigmick23]

I find this thread funny. I know someone who ate 1600 cals a day for a year, went from a 300 pound fatass who benched around 200 pounds and curled around 50 pounds, now he benches 350 and curls 120, he had his protein requirements had superpump and multivitamins and spent 10-14 hours a week at the gym, but yeah he def gained a ****load of muscle and lost a ****load of weight, he is now around 205 pounds so yeah you can def gain muscle and lose weight eating under maintenance aslong at you get enough protein eat ur vitamins and work hard. I wouldnt recommend eating 1600 cals a day like him just eat around 500 below maintenance and work hard ! I am currently trying to achieve what my friend did and i also have gained muscle while loseing weight so there is 2 cases for you ...

[stingray72]

I find this thread funny. I know someone who ate 1600 cals a day for a year, went from a 300 pound fatass who benched around 200 pounds and curled around 50 pounds, now he benches 350 and curls 120, he had his protein requirements had superpump and multivitamins and spent 10-14 hours a week at the gym, but yeah he def gained a ****load of muscle and lost a ****load of weight, he is now around 205 pounds so yeah you can def gain muscle and lose weight eating under maintenance aslong at you get enough protein eat ur vitamins and work hard. I wouldnt recommend eating 1600 cals a day like him just eat around 500 below maintenance and work hard ! I am currently trying to achieve what my friend did and i also have gained muscle while loseing weight so there is 2 cases for you ...

haha reps for you my man

and yes 500 can be fine also except in cases of a really low calorie matienance from my experience say 1500 to 1600 but most are way above this and im not including calories burned for cardio within reason though

[lovingit]

Well, noobs can gain muscle and lose fat at the same time, but the amount of muscle gained isn't going to be astounding or anything.

I will say that for me, I gained a small amount of muscle when I first started lifting and was below maintenance calories, but I didn't actually see any significant gains until I did a slow bulk (small surplus).

When people say you will end up spinning your wheels by not eating enough, they aren't kidding.

[stingray72]

Well, noobs can gain muscle and lose fat at the same time, but the amount of muscle gained isn't going to be astounding or anything.

I will say that for me, I gained a small amount of muscle when I first started lifting and was below maintenance calories, but I didn't actually see any significant gains until I did a slow bulk (small surplus).

When people say you will end up spinning your wheels by not eating enough, they aren't kidding.

What was your maintenance and how far did you cut calories?

[isthis2012]

So basically I'm wondering if I should eat maintenance right now and do the power/hypertrophy program. I have read about noob gains but dont know how effective they are.

Ideally I would like to stay around 200-210 but just start to gain muscle/lose fat. I know thats what everyone says though. But basically its been my first week in the gym in years. I believe i am eating a deficit now. But if I bumped calories up to maintenance, would I still see good results is what I'm wondering.

Workouts are draining physically. I dont know if thats something that will get better. But I feel like I would get bigger/strong/faster if I bumped the calories up a bit (maybe to maintenance). But since I'm not eating overboard, I really wont gain any weight. I think literally the body will burn fat, create muscle, weight will stay the same but body will slowly transform. Maybe I'm delusional though. Ugh I overthink too much.

[lovingit]

How far below maintenance were you?

I was cutting so around 400-600 cals below. Then I raised my cals to maintenance and didn't see too much difference. Then I went a couple hundred above and that's when greatness happened. I gained very little fat. If you keep your surplus reasonable, you can stay relatively lean during a bulk.

This was over the course of a few months, not a few weeks or anything. Eating at manitenance and lifting is called recomping. It can be done, but it's more efficient to bulk and cut.

[stingray72]

So basically I'm wondering if I should eat maintenance right now and do the power/hypertrophy program. I have read about noob gains but dont know how effective they are.

Ideally I would like to stay around 200-210 but just start to gain muscle/lose fat. I know thats what everyone says though. But basically its been my first week in the gym in years. I believe i am eating a deficit now. But if I bumped calories up to maintenance, would I still see good results is what I'm wondering.

try a minor deficit like i mentioned of 250 daily and see if im right but keep in mind you will be gaining muscle at the same time so you wont see the full 2 pound fat loss over that month but you will see a loss

[lovingit]

So basically I'm wondering if I should eat maintenance right now and do the power/hypertrophy program. I have read about noob gains but dont know how effective they are.

Ideally I would like to stay around 200-210 but just start to gain muscle/lose fat. I know thats what everyone says though. But basically its been my first week in the gym in years. I believe i am eating a deficit now. But if I bumped calories up to maintenance, would I still see good results is what I'm wondering.

Yes, that is what everyone wants. To get shredded and huge simultaneously. But if it were as easy as just eating at maintenance, gaining no fat and only muscle, then everyone would do it that way.

But people do recomp. Try it and see how it goes. People could tell me things until they were blue in the face, but it wasn't until I tried different things and saw the results myself before I knew what course of action worked best for me.

[lovingit]

try a minor deficit like i mentioned of 250 daily and see if im right but keep in mind you will be gaining muscle at the same time so you wont see the full 2 pound fat loss over that month but you will see a loss

Good point. Rely heavily on the mirror, measurements and how your clothes fit. The scale is not generally a good indicator of fat loss.

[stingray72]

I was cutting so around 400-600 cals below. Then I raised my cals to maintenance and didn't see too much difference. Then I went a couple hundred above and that's when greatness happened. I gained very little fat. If you keep your surplus reasonable, you can stay relatively lean during a bulk.

This was over the course of a few months, not a few weeks or anything. Eating at manitenance and lifting is called recomping. It can be done, but it's more efficient to bulk and cut.

I dont know if i could make myself eat a couple hundred over maintenance daily even if i was ultra cut haha

[lovingit]

Workouts are draining physically. I dont know if thats something that will get better. But I feel like I would get bigger/strong/faster if I bumped the calories up a bit (maybe to maintenance). But since I'm not eating overboard, I really wont gain any weight. I think literally the body will burn fat, create muscle, weight will stay the same but body will slowly transform. Maybe I'm delusional though. Ugh I overthink too much.

Oh this is another thing. My workouts improved big time when I increased my cals. Eating slightly above maintenance, I regularly set new PRs and never ran out of energy half way through my work out like I did when I was cutting.

Cutting sucks. Bulking rules. lol

I'm cutting now...feelsbadman. But I'm not cutting my calories by too much as I want to preserve what little muscle I was able to put on during my bulk. I'll bulk again in the fall. Can't wait!

[Electricheadd]

try a minor deficit like i mentioned of 250 daily and see if im right but keep in mind you will be gaining muscle at the same time so you wont see the full 2 pound fat loss over that month but you will see a loss

Assuming you ever have a cheat day your basically talking about a recomp. Its totally plausible but considered slower than a normal cut/bulk cycle. The benefit is you don't spend half the year fat.

[isthis2012]

i guess recomp is the word

yeah you know what i think im gonna try it for a month or 2 as i start this program. worst case i lose no fat and gain a bit more strength then i otherwise would have eating at a deficit.



edit- i used to be about 250lbs and just slowly been losing weight before i started lifting. started about this year, just making a bit better choices, cutting soda and most beer. and i do some physical stuff at work but really nothing compared to lifting weights. now that im about 210-220 i dont wanna get much lighter, but im looking at myself thinking damn i need some muscle too. kinda torn between just bulk (i do wanna get lean, not gonna lie) or cut thats why i made this.

[stingray72]

Oh this is another thing. My workouts improved big time when I increased my cals. Eating slightly above maintenance, I regularly set new PRs and never ran out of energy half way through my work out like I did when I was cutting.

Cutting sucks. Bulking rules. lol

I'm cutting now...feelsbadman. But I'm not cutting my calories by too much as I want to preserve what little muscle I was able to put on during my bulk. I'll bulk again in the fall. Can't wait!

Im glad you found what works best for you and i will keep what you shared from your experience in mind for future use maybe....right now im on a long cut

[adamrochester]

whats your body fat at ? or post pics

[isthis2012]

guessing 18-20%ish, have some blurry pics on bodyspace+avi