How to stay lean all year round while making gains?

[dipatel13]

I haven't seen any advice from big ripped guys...

Being big and ripped does NOT necessarily mean one is knowledgeable in fitness and nutrition...

[LimpDawg]

they would just tell you exactly what we've been telling you...

Let's wait

[LimpDawg]

Being big and ripped does NOT necessarily mean one is knowledgeable in fitness and nutrition...

But knowing how they got there is always interesting

[PendlayRow8500]

Let me make this as fking CLEAAAAR as possible. HOW TF DO I GAIN MUSCLE WHILE STAYING AT A LOW BF% ALL YEAR ROUND?!!! Jesus Christ this is like the worst section on this site. They should have a nutrition 2.0 thread.

Cut down to 8% BF f and bulk to 12%, cut back down to 8, bulk to 12, repeat.

Wouldn't recommend

[banjoman23]

You've posted like 6 threads asking this same question, since posting in the misc one week ago that you just got a gym membership. Tone it down G.

If you insist on staying lean year round, then stay lean and try to progress your lifts and forever recomp. That's fine. You'll just have to mentally accept that progress is slow and you're going to be toiling away for long periods grinding out reps trying to make progress. Which again, is totally fine, if you can mentally accept that. Everybody in this game reaches that point eventually anyways.

If you're looking for a probably-quicker-and-more-optimal way to look like Jake G, then the answer is you're going to have to do some lean bulking first, as others have said.

Not even sure what your question is anymore.

[LimpDawg]

You've posted like 6 threads asking this same question, since posting in the misc one week ago that you just got a gym membership. Tone it down G.

If you insist on staying lean year round, then stay lean and try to progress your lifts and forever recomp. That's fine. You'll just have to mentally accept that progress is slow and you're going to be toiling away for long periods grinding out reps trying to make progress. Which again, is totally fine, if you can mentally accept that. Everybody in this game reaches that point eventually anyways.

If you're looking for a probably-quicker-and-more-optimal way to look like Jake G, then the answer is you're going to have to do some lean bulking first, as others have said.

Not even sure what your question is anymore.

So how did you get your physique?

[banjoman23]

So how did you get your physique?

Dude I'm scrawny. 5'10" 162 lbs in my AVI, 170 now. My log can tell you my awesome poverty lifts. I did always stay lean, never went above 170, so if my small physique is something you'd aspire to, well then there ya go. Here's the secret: Eat your protein, lift progressively more weight/reps over time, and give it time, consistency, and patience. Think years.

[Partyrocking]

OP's just looking for someone to validate his body image issues. He'd be better off with a therapist.

[Cshall98]

OP's just looking for someone to validate his body image issues. He'd be better off with a therapist.

I dunno if op would take his advise though. He wouldn't be big and jacked enough.

[DGMan99]

This thread's hilarious.

The OP's almost the same as Quango

[wave_length]

Soooo how do i do that while gaining at least SOME muscle?

Recomping, what you proposed. Most people on this site (regardless of personal stats) will tell you it's impossible and you'll be spinning your wheels though (as indicated in this thread). In my opinion, there is no logical reason or scientific evidence that it shouldn't work just as well and fast as endless bulking/cutting cycles, if you want to end up with a decent, natural (!), ripped physique.

[unplugged]

This thread's hilarious.

The OP's almost the same as Quango

Haha yea. You kids seriously need to stop being driven by girls/abs and stop chasing your damn 6 pack. If you are afraid to gain a few lbs of what while putting on some lbm then you will NEVER EVER get anywhere in lifting/bodybuilding plain and simple. You say bulking/cutting doesn't work for your lifestyle then I hope staying the same works as well because you sure as hell won't be making any progress. I mean so what if you gain a bit of fat? That is easy to get rid of later once you have acquired a decent base of lbm to work off of

[Partyrocking]

Recomping, what you proposed. Most people on this site (regardless of personal stats) will tell you it's impossible and you'll be spinning your wheels though (as indicated in this thread). In my opinion, there is no logical reason or scientific evidence that it shouldn't work just as well and fast as endless bulking/cutting cycles, if you want to end up with a decent, natural (!), ripped physique.

Context is relevant. How is an underweight person going to recomp? He'll just stay underweight forever. Just like it would be silly to try to recomp at 6'1 and 300lbs. That guy would just stay fat forever.

[wave_length]

Context is relevant. How is an underweight person going to recomp? He'll just stay underweight forever. Just like it would be silly to try to recomp at 6'1 and 300lbs. That guy would just stay fat forever.

He is underweight for recomping purposes only if he already is at a very low bodyfat level. I don't think he indicated that.

[FT1973]

Soooo how do i do that while gaining at least SOME muscle?

Cut to 8%. Bulk to 13%. Repeat until you have as much muscle as you want. Basically you would lose 6lbs of fat over a month and then gain ~10lbs (hopefully like 5lbs of muscle 5 of fat) over the next 3 months.

[Tommy W.]

You can't stay lean, lean but you can stay lean. By lean I mean 12% lean. Get down to 10% and when you get to 13 cut back to 10 again. Repeat this until you're where you want to be then maintain at whatever % you want. YOU WILL NOT ADD MUSCLE WITHOUT ADDING SOME FAT

[JUICEDBRAH]

Intermittent Fasting - eat your meals between 11am-6pm and you will win.

[callan91]

bulk. do it clean and with proper nutrition + training and you will not look back

[LimpDawg]

You can't stay lean, lean but you can stay lean. By lean I mean 12% lean. Get down to 10% and when you get to 13 cut back to 10 again. Repeat this until you're where you want to be then maintain at whatever % you want. YOU WILL NOT ADD MUSCLE WITHOUT ADDING SOME FAT

Alright, i just have to measure my bf% often then?

[LimpDawg]

Alright, Alright alright. Ill bulk to 13% bf and cut to 8% ! Btw i am 10-11% bf so idk if i qualify for a recomp.

[unplugged]

Alright, Alright alright. Ill bulk to 13% bf and cut to 8% ! Btw i am 10-11% bf so idk if i qualify for a recomp.

Dude you are 6'1 161. Just add size man **** recomp. You need to pack on at least 30-40 more pounds before the word cut even enters your mind

[LimpDawg]

Dude you are 6'1 161. Just add size man **** recomp. You need to pack on at least 30-40 more pounds before the word cut even enters your mind

But then female attention decreases as my face always bloats up on a bulk.

[gbullock32]

But then female attention decreases as my face always bloats up on a bulk.

With your personality being the way it is, your face is the least of your concerns when it comes to attracting women.

[LimpDawg]

With your personality being the way it is, your face is the least of your concerns when it comes to attracting women.

Funny comment coming from someone with issues like yours. Why don't YOU bulk up then? From previous threads I've read of yours you seem to post the same chit over and over. Let's not mention your constant spamming of nutrition links when you don't even answer the questions directly. I also read a thread where you were called out for your condescending behavior.

Based on what I've read I conclude that you're an egotistical person who seems to never want to admit when wrong. So instead of criticizing others that are "lesser of knowledge" than you, why don't you start applying all of your knowledge to yourself. Who knows, maybe if you reflected upon yourself you'd end up with a much MUCH better physique by now. It's just funny how you stalk my threads to neg me because you can't get over your own issues.

Go ahead and keep negging me because in the end, you'll be the unhappy person who seems to know it all while I actually make an effort to learn more and apply what I've learned. For instance, I have started Starting Stregnth and upped my protein intake while still eating around maintenance. Despite the bullocks you spread I have been making progress and I guaren-fukking-tee that in 2-3 years I will have a physique WAYYY better than yours while you sit on a chair and continue to post the same ridiculous crap you always post everyday. My max bench is already 200lbs and i haven't even lifted for a year. My squat is coming up on 315lbs too. So yeah, in short, you can go fukk yourself...



A$$hole.

[joeyc730]

This was an enjoyable read lmao, but they're right you could consume just 300 calories more if you don't want to go overboard on the surplus. Thats an ounce of almonds and a yogurt man, that's nothing but it'll make a difference.

[codsterlaing95]

Funny comment coming from someone with issues like yours. Why don't YOU bulk up then? From previous threads I've read of yours you seem to post the same chit over and over. Let's not mention your constant spamming of nutrition links when you don't even answer the questions directly. I also read a thread where you were called out for your condescending behavior.

Based on what I've read I conclude that you're an egotistical person who seems to never want to admit when wrong. So instead of criticizing others that are "lesser of knowledge" than you, why don't you start applying all of your knowledge to yourself. Who knows, maybe if you reflected upon yourself you'd end up with a much MUCH better physique by now. It's just funny how you stalk my threads to neg me because you can't get over your own issues.

Go ahead and keep negging me because in the end, you'll be the unhappy person who seems to know it all while I actually make an effort to learn more and apply what I've learned. For instance, I have started Starting Stregnth and upped my protein intake while still eating around maintenance. Despite the bullocks you spread I have been making progress and I guaren-fukking-tee that in 2-3 years I will have a physique WAYYY better than yours while you sit on a chair and continue to post the same ridiculous crap you always post everyday. My max bench is already 200lbs and i haven't even lifted for a year. My squat is coming up on 315lbs too. So yeah, in short, you can go fukk yourself...



A$$hole.

Dude, just deactivate your account. Don't come here looking for advice and then slight people like gbullock for giving you a reality check. No wonder you're red.

[gbullock32]

Funny comment coming from someone with issues like yours. Why don't YOU bulk up then? From previous threads I've read of yours you seem to post the same chit over and over. Let's not mention your constant spamming of nutrition links when you don't even answer the questions directly. I also read a thread where you were called out for your condescending behavior.

Based on what I've read I conclude that you're an egotistical person who seems to never want to admit when wrong. So instead of criticizing others that are "lesser of knowledge" than you, why don't you start applying all of your knowledge to yourself. Who knows, maybe if you reflected upon yourself you'd end up with a much MUCH better physique by now. It's just funny how you stalk my threads to neg me because you can't get over your own issues.

Go ahead and keep negging me because in the end, you'll be the unhappy person who seems to know it all while I actually make an effort to learn more and apply what I've learned. For instance, I have started Starting Stregnth and upped my protein intake while still eating around maintenance. Despite the bullocks you spread I have been making progress and I guaren-fukking-tee that in 2-3 years I will have a physique WAYYY better than yours while you sit on a chair and continue to post the same ridiculous crap you always post everyday. My max bench is already 200lbs and i haven't even lifted for a year. My squat is coming up on 315lbs too. So yeah, in short, you can go fukk yourself...



A$$hole.

While I am egotistical (it's my thing, just what I do), I have no problem admitting when I am wrong.

But more to the point of your post- Dude, I am 25 and have a great career and own a house, think I care if you can lift more than me? Nope. Not even a little.

[unplugged]

While I am egotistical (it's my thing, just what I do), I have no problem admitting when I am wrong.

But more to the point of your post- Dude, I am 25 and have a great career and own a house, think I care if you can lift more than me? Nope. Not even a little.

Based on your other posts I would def not call you egotistical tho. LimpDawg if you are for real and not trolling then I really do pity you as at 26 that is ****ing sad. Your posts and the manor in which you conduct yourself on this site I would have thought u were 12. You make a thread asking a question, get told the answer which wasn't what you wanted to hear so you throw a hissy fit and try to lash out at the people who were offering you sound advice. Seriously punks like you need to grow the **** up.

[Mrpb]

Just in case there are some serious people interested in the same question I'll answer it.

There are basically 3 options to gain muscle while not exceeding 13% body fat.

1) Gaintaining. Bulk slowly gaining 1-2 pounds per month. If you bulk slow you can gain muscle while staying around the same body fat. See the example below or see Eric Helms on gaintaining: http://shreddedbyscience.com/can-you...lorie-deficit/

2) Bulk & recomp. Say you're 160 pounds 11% body fat. Bulk to 165 pounds 13% body fat. Then recomp staying 165 pounds until you're 11% again. Then bulk to 170 pounds 13%. etc. See Jonnie Candito on recomping: https://www.youtube.com/watch?v=GIX-RyorgkQ

3) Bulk & Cut. Cut until 9%, then bulk slowly up to 13%. Then cut again until 9%, bulk up again to 13% etc.

Somehow option 3 has become the most popular on these forums. Believers of this approach will say it's faster than option 1 & 2. The way I see it that's just speculation. There is currently no evidence to support either way as superior. Personally I prefer a combination of option 1 & 2 and I'm getting better results without having to experience the downsides of cutting.

Another popular claim is that option 1&2 will only lead to wheel spinning. I've seen just as many people spin their wheels with option 3. I'm one of them.

This is from an Alan Aragon interview:

"On the subject of slow, steady, permanent progress, here’s a prime example of what I like to call the “culking” effect. Over the past 3 years, one of my clients steadily put on 10 lbs per year. That doesn’t sound like too big of a deal until you ask yourself how many people you know personally who have put on 30 lbs in the past 3 years, and cut their body fat in half in the process. At a height of 5’7”, Jonathan (he’s on my website on the “champions” page) used to be a pretty normal 155 lbs at 15%. He now maintains roughly 7% at 185. Basically, we took things one year at a time in terms of goal setting and programming. Now, in what seems to be a blink of an eye later, the guy’s built like a brick ****house, and maintains it much less effort than people assume. Staying focused on your current goal is great, but don’t kill yourself over it. Realize that over time your goals will change, and you’ll look back on your strewn body parts and realize you didn’t need to beat yourself up as badly as you did."



http://wannabebig.com/interviews/the...h-alan-aragon/

[LimpDawg]

SEE! I want to do option 1 but no, some ppl say that bf% can't remain the same on a mass gaining phase.