How do you not get fat?

[EazyE15]

Most people here are on a 3000+ calorie diet.
So even though you lift weights (which doesnt actually burn as many calories as cardio) how are you not getting fat? I dont know the science behind weight lifting diets. All i know is they require a lot of protein and adds up a lot of cals.

Can anyone explain?

[corple]

most of us are still growing, as well as building muscle. so..yeah

besides that, people dont get fat, but they gain body fat, just they have muscle and it gives them shape. so it doesnt look like ****

[EazyE15]

most of us are still growing, as well as building muscle. so..yeah

besides that, people dont get fat, but they gain body fat, just they have muscle and it gives them shape. so it doesnt look like ****

But all bodybuilders young or older have high cal diets.
Most peoples BMR is around 2000-2600 here, the rest of the calories just turn into body fat.

[corple]

But all bodybuilders young or older have high cal diets.
Most peoples BMR is around 2000-2600 here, the rest of the calories just turn into body fat.

i guess so...=/

iuno i tend to think i have an average metabolism, i eat alot and the amount thats stored as fat is so minimal, that i barely notice..

[EazyE15]

i guess so...=/

iuno i tend to think i have an average metabolism, i eat alot and the amount thats stored as fat is so minimal, that i barely notice..

Anyone have a concluding answer?

[corple]

Anyone have a concluding answer?

dude its called a bulk, when you overeat on purpose, you will gain fat.

so yes you get fat..:/

[EazyE15]

dude its called a bulk, when you overeat on purpose, you will gain fat.

so yes you get fat..:/

Then why dont people just go on an average 2000 calorie diet?

[corple]

Then why dont people just go on an average 2000 calorie diet?

cause when you bulk, you maximize your potential to gain muscle.

[ee33ee]

Okay there are two reasons I think:

By just maintaining muscle, you burn more calories. So lets say a bodybuilder has 30 pounds more muscle than average, so his base metabolism is actually much higher than 2000 calories per day

Also the act of weightlifting doesnt burn that much calories, but you also have the breakdown of muscle. By forcing your body to constantly repair muscle, you're actually burning calories throughout the day.

[EazyE15]

Nevermind i found out for myself. Man this forum really shows its knowledge.

Anyway here is an article:


The most important consideration when bodybuilding is taking in adequate energy or enough calories. Loads of studies have shown that consuming an additional 2270 - 3630 calories a week (approximately 500 extra calories a day), along with appropriate weight training, will result in one pound of muscle gain.

Muscles rely on glycogen (the energy they use for fuel) to perform work. When bodybuilders replace carbohydrate with protein in their diet, they have lower muscle stores of glycogen. For that reason, a high protein/low carbohydrate diet cannot provide enough glycogen for our muscles, so they feel weak, tired, and fatigue quickly. (FYI, three grams of water are needed for each gram of glycogen we store in our muscles.)

In addition, our bodies need to convert any excess protein we eat in order to burn it as energy or to store it as fat. This process helps us to get rid of the nitrogen contained in amino acids (the building blocks of protein), which we then urinate out; however, this makes us dehydrated, causes muscle cramping, and stresses our liver and kidneys.

As a result, it's important for a bodybuilder to take in enough carbohydrates. They are used to fuel the muscles that you need to help build lean body mass. Lots of extra protein by itself will not add muscular bulk -- carbohydrates actually spare protein so that it can be used to repair muscle tissue, which is how we build muscular strength and size.

How much protein do bodybuilders need? First figure out how many calories you need. If you're not taking in enough calories, you can't build muscle tissue efficiently. That's because your body will be burning most of your calories, not using them to repair muscle tissue. For example, take a 180 pound guy -- if he's moderately active, he probably needs about 2700 calories a day (plus or minus a few) to maintain his weight. Besides his moderate daily activity level, he could burn about 500 calories during an hour of heavy weightlifting. If he wants to add one pound of muscle weight per week, he needs approximately 500 extra calories per day plus about 500 more to make up for the energy deficit from intense weightlifting. This makes his grand total to be around 3700 calories a day.

So how can we translate this number to his protein needs? The RDA for protein has been established at 0.8 grams/kg of body weight for adults. This is not enough to build muscle mass for intense athletes. Although it's difficult to pinpoint a specific number because you have to take into account many variables, research has determined an acceptable range: even at the very high end, the top protein intake needs to be 1.5 - 2.0 g/kg of body weight. For our 180 lb. (divided by 2.2 = 82 kg) lifter, this would be 122 - 164 grams of protein per day. Since protein has 4 calories per gram, then this amount of protein would comprise 13 - 18 percent of his daily caloric intake of 3700 calories; the usual recommendation is about 12 - 15 percent. As you can see, a huge excess of protein is not needed.

It's easy to get enough protein from food -- and quite easy for many people to overdo it. If too much high-fat protein is taken in, and not used, gains may be seen in fat tissue rather than in muscle tissue.


Protein-containing foods
5 oz. steak, cooked
5 oz. roasted chicken
5 oz. tuna
1 egg
1 c. milk
2 T. peanut butter
2 slices of cheese
2 slices of whole wheat bread
1 c. cooked broccoli
1 c. beans (legumes) Protein (in grams)
35
43
43
6
8
9
14
5
5
15

[Matt_SD]

For me, im an athlete...and active all year round. When your a teen your still growing so your calories are used more efficiently than an adults would be (correct me if i'm wrong), so thats probably a big factor in it.

[gruffman]

1lb of muscle burns 60% more cals than 1lb fat.
body weight squats use 16cals a min (avarage) add the weight and it can only be more etc

[corple]

Nevermind i found out for myself. Man this forum really shows its knowledge.

it was kind of a dumb ass question anyway

[massmacheine]

you do know we all do cardio aswell dont you?

[EazyE15]

it was kind of a dumb ass question anyway

It's also one you couldn't even answer. Proving to yourself that you are a dumbass.

you do know we all do cardio aswell dont you?

Lol if you are doing cardio you are doing it all wrong. When bulking, you are not supposed to do any cardio. Or minimal cardio just to warm the muscles up pre-workout.
So you got that wrong, YOU might be doing cardio but no one else is

[massmacheine]

^^^^ well duh but that is how you dont get fat... lol i wuz just answering his question

[EazyE15]

^^^^ well duh but that is how you dont get fat... lol i wuz just answering his question

The question has already been answered. No thanks to the idiots who replied to start with.
The extra calories go towards muscle growth and repair, and the act of weightlifting burns any excess off.
Doing cardio like what you do just makes it harder for the muscles to grow and repair. Nice one genius!

[Chrisss8]

i consume alot of calories per day but workout atleast 4 days a week and workout on the punching bag alot, which defiantly burns some cals. during the summer i swim alot and i also snowski, so always doin something. i stay away from chocolates and soft drinks and just stick to the high cal foods that also have alot of protein.

[massmacheine]

... right ... i said how u burn fat off genius that is how to do it... *AFTER* u finish bulkin and also i never said i do cardio while i bulk

[EazyE15]

you do know we all do cardio aswell dont you?

If you didnt mean as well as bulking, what did you mean? As well as breathing? As well as blinking?

Idiot

[massmacheine]

what u dont even make sense... byebye

[amt87]

BTW 2000 calories is the estimate for the average 30 year old women

Man +500 calories
Young person +150 calories
Hour of resistance training +400 calories

then their are other factors what job you do, your lifestyle, your metabolism, body composition, any sports or cardio

[EazyE15]

what u dont even make sense... byebye

First you said you do cardio as well.
Then you said you do cardio after.

Lol the weights mummy bought you won't be having much effect on you

Bye bye :P

[Matt_SD]

You asked a question and we all tried ot answer it as best we can. Can you really expect such a professional answer coming from people who are not experts on the topic? You shouldnt go around calling people idiots because they were trying to help you. Your 15, you should show it by posting with more maturity...

[SFreppinitbig]

This eating thing has gone too far. The overeating thing was just to get the mindset that you have to eat. It is basically saying its better to overeat than undereat for the MUSCLE. Not the overall body. As a teen, you shouldn't be going throught cut an dbulk phases unless u are mostly an endomorph or u started out overweight. Eat frequently, thats what will get u bigger, early an doften but dont stuff urself, i have about 2500-2800 Cals a day and I'm 185.

[riffraff]

most of us are still growing, as well as building muscle. so..yeah

besides that, people dont get fat, but they gain body fat, just they have muscle and it gives them shape. so it doesnt look like ****

dude your 18 , most guys have done most if not all there growing by then.

[Takios]

OP, that kind of attitude won't get your questions answered. You asked a question and then called people who were only trying to help idiots. Knock the attitude off man.

[RProsser922]

This eating thing has gone too far. The overeating thing was just to get the mindset that you have to eat. It is basically saying its better to overeat than undereat for the MUSCLE. Not the overall body. As a teen, you shouldn't be going throught cut an dbulk phases unless u are mostly an endomorph or u started out overweight. Eat frequently, thats what will get u bigger, early an doften but dont stuff urself, i have about 2500-2800 Cals a day and I'm 185.

Im pretty sure thats enough even for a clean bulk, but whatev, to each his own. And OP negged for being a immature dick.

[Snowy91]

So even though you lift weights (which doesnt actually burn as many calories as cardio)

Wrong. Weightlifting burns more calories because your body continues to burn more calories for hours after, for cardio your body only keeps burning extra calories for up to an hour after. Along with this...the more muscle mass you have, the more calories your body needs to maintain that mass so you burn even more calories just from digestion. You were 100% wrong...research before making statements.

[RProsser922]

Wrong. Weightlifting burns more calories because your body continues to burn more calories for hours after, for cardio your body only keeps burning extra calories for up to an hour after. Along with this...the more muscle mass you have, the more calories your body needs to maintain that mass so you burn even more calories just from digestion. You were 100% wrong...research before making statements.

I was gonna mention that, QFT and repped.