I have been lifting for about 6 months now and I still am uncertain as to what is the best approach to gaining muscle whilst minimising fat gain. I lost a shed load of fat recently and my body fat % is now between 15-19%, and obviously I don't want to gain any fat back.
I've read that the best approach is to eat 300 calories more than your maintenance levels, so for me that's about 2700 calories a day. Obviously protein level is vital and try to get at least 160g+ a day through natural sources, no shakes, plenty of chicken.
Ideally, I would like to gain muscle whilst simultaneously losing fat, but that's quite hard. I've tried to cycle calories i.e. eat more on lifting days and maintenance/below maintenance on rest days. I also do cardio at least 3 times a week for more than an hour.
What would your advice be?
Nutrition
posted on 2/7/12
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posted on 2/7/12
^This is basically all correct, I initially thought that if I eat "clean" (and blind ie: not tracking macros) then I will become lean and ripped but turned out I just didn't get anywhere.
Now I track my macros and eat 300-400 cals above maintenance, I get around 1g/lb of body weight of protein (If a little short no biggie because 0.8 will suffice). I eat whatever the heck I want within these parameters (eg today had a McDonalds lunch and to make up protein I had an evening meal of scrambled egg whites and stir fry veg).
Don't try to bulk up without putting on some fat, you will hinder your progress.
posted on 2/7/12
Fair enough and thanks for the responses. At 6ft, 11st 12lbs and body fat % of around 17, what is the best thing to do atm, cut or bulk?
posted on 2/7/12
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posted on 2/7/12
^If you can stomach the fat increase (pun intended) then I'd bulk, I way just a bit more than you but am a bit shorter and I'm bulking until either I think I've put on too much fat or until I reach 13 stone.
It's easier to cut with a muscular base as your BMR will be higher and so you won't have to starve yourself in order to consume less calories than you are burning.
posted on 3/7/12
It's easier to cut with a muscular base as your BMR will be higher and so you won't have to starve yourself in order to consume less calories than you are burning.
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Good point.
posted on 3/7/12
Singh, bit random, but do you happen to post on the MyProtein forum?
posted on 3/7/12
DaStuDogg (U9291)
Nope, but I use their products
posted on 3/7/12
Ah, fair enough. It's just that I've been bandying that link around on the MP forum quite a lot and this is the only other place I've ever seen it been posted (except the BB forum, of course!).
And you're a wise man; I dread to think how much people like ourselves would have to spend on supplements were it not for MP!
posted on 3/7/12
^
As I said I've only recently took up the iifym lifestyle and I think people who want to build muscle need to be aware of nutrition a bit more. You don't have/need "clean" food just food that fits into your macro requirements.
Yeh before I discovered mp you don't even want to know the cost of my supps!