Training and Food

K09

Hi,
I was watching the program on tommy Bowe Sunday night. He was targeting 5000 calories per day and aiming to reach 100kg while driving body fat to below 10%!
How does this all work? I get that the huge calorie count is needed to put on weight but how much training is required to turn this into muscle and not fat? And is it even possible to drop body fat while eating so much?

Just curious as trying to put on weight and build muscle but worried about gaining fat.

Thanks!

Mellor

There's nothing you can take from Tommy Bowes diet unless you are a similar size to him, and also train with similar intensity and frequency.

His BMR is going to be pretty high, then activity levels push it up close to that 5000 figure so that its a pretty regular surplus diet.

Gi joe!

As for the whole being able to drop bodyfat while gaining muscle, it is indeed possible, but is dependent on certain factors:

Coming back to training after an extended break. Muscle memory will play a huge part in this. In Tommy Bowe's case he was injured so he would have had an extended break, hence he was more sensitive to a new training and nutrition regime.

Genetics:Some very lucky individuals can eat a ton of ton and gain muscle while putting on little to no fat. These guys are pretty rare, you'd probably know by now if your one of them.

Hormone usage: Nuff said, your body will be way more effective at nutrient partitioning and your BMR rate will increase substantially. Wouldn't worry about this tbh!

If your trying to gain muscle while minimizing fat gain, you'll have to realise 2 things:
1. Your diet must be on point. Enough protein to support muscle gain, some healthy fats and however many carbs your body can handle before they 'spill over.'
2. If your minimizing fat gain your overall weight gain will be much slower, so patience is key. Past newbie gains, gaining 2-3 pounds of muscle a month is really good work. Its all about small but consistent progress I find!