Gaining muscle quickly - fat gain inevitable?

mack32

Or putting it another way – it is possible to drop fat without sacrificing muscle?

Assuming that you have the diet dialled in, it is possible to ensure that you calories excess/deficit is devoted exclusively to building muscle/fat loss?

I’d doubt it, but would like to see if anyone had any views on this. I suppose the best you can do is hope that a large portion of the deficit/excess is going to the right place by eating the right foods etc?

A.Tyrrell

i always taught it was impossible to build muscle while burning fat but there's a lad called charles poliquin and he wrote a book called German Body Comp Program and that's exactly what its about.

http://www.discountsupplements.ie/books-c-3.html

He really know's is stuff and is really well respected so not just a fella out to make a few quid writting books.

Hanley

A.Tyrrell wrote: »

i always taught it was impossible to build muscle while burning fat but there's a lad called charles poliquin and he wrote a book called German Body Comp Program and that's exactly what its about.

http://www.discountsupplements.ie/books-c-3.html

He really know's is stuff and is really well respected so not just a fella out to make a few quid writting books.

I wouldn't be so sure about that tbh.

He's quite well know for being a salesman first and trainer second nowadays.

marathonic

It's a good question. I'm not sure myself so my plan is to continue doing a lot of cardio to lose weight until I'm at my target starting weight - need to lose about 5kg more. Then I'll concentrate more on weights and up my calories by 500 per day.

After two weeks:

• if I'm still losing weight, I'll up by another 500
• if I'm maintaining weight, I'll up by 250
• if I've gained 0.5 - 1.5 lbs, I'll continue without change
• if I've gained more weight, I'll drop by 250

This is based upon me having read that, in general, you can only gain about 1lb of muscle every 2 weeks. I'm not sure whether this is true but it's my guideline for now.

cmyk

mack32 wrote: »

Or putting it another way – it is possible to drop fat without sacrificing muscle?

Assuming that you have the diet dialled in, it is possible to ensure that you calories excess/deficit is devoted exclusively to building muscle/fat loss?

I’d doubt it, but would like to see if anyone had any views on this. I suppose the best you can do is hope that a large portion of the deficit/excess is going to the right place by eating the right foods etc?

Muscle gain = calorie surplus
Weight/Fat Loss = calorie deficit

You're asking two different questions there. Running a calorie deficit with high protein levels and some smart training should see you maximise fat loss and minimise muscle loss, it'll depend on a number of factors though.

A.Tyrrell

I suppose but what he talks about in that particular book makes sense, i haven't read any others from him so can't comment on them but that one is pretty solid.

He talks about using weights to burn calories but doing like upper body lower body type workout which gets the blood flowing more and therefore burning more calories. I'm doing it two weeks and you deffinately sweat more

mack32

cmyk wrote: »

Muscle gain = calorie surplus
Weight/Fat Loss = calorie deficit

You're asking two different questions there. Running a calorie deficit with high protein levels and some smart training should see you maximise fat loss and minimise muscle loss, it'll depend on a number of factors though.

But some muscle loss is inevitable? In the same way that some fat gain is inevitable when trying to put on muscle?

Assuming you have the right macros and low GI diet etc etc do we think that some of that surplus (when bulking) is still going to be stored as fat?

cmyk

mack32 wrote: »

But some muscle loss is inevitable? In the same way that some fat gain is inevitable when trying to put on muscle?

As I said above it'll depend on a lot of factors. Such as How big a deficit are you running, how are you creating it? How much weight do you have to lose, how quickly do you plan to lose it? Are you exercising, and if so what type of exercise and how much? And so on, but I'm sure you get the idea.

mack32 wrote: »

Assuming you have the right macros and low GI diet etc etc do we think that some of that surplus (when bulking) is still going to be stored as fat?

Yep

gymsoldier

Are you judging fat loss progess by the scales, or BF readings?

mack32

gymsoldier wrote: »

Are you judging fat loss progess by the scales, or BF readings?

I was actually just wondering, it came up in conversation the other day...

opr

I thought this was a decent article when I was researching this and gives a good honest simple overview of the whole thing.

http://www.thefactsaboutfitness.com/research/gain.htm

Opr