Muscle Gain vs Weight Loss

.ak

So, I'm 27, and about a year ago I decided I wanted to get back to a decent level of fitness with a goal to start playing rugby again. I started to become over weight (I'm about 5'7" and was 13.5st with a fairly high bodyfat percentage in the mid 20s), so I started a fairly strict nutrition plan involving a fairly rough paleo plan, think lean and green, about 50% protien to 30% carbs made up of veg, very few grains etc., etc., took about a 600kcal deficit based on my weight, and started training. I did P90/P90X (which I thoroughly recommend for anyone looking to get kick started into fitness from home).

Almost a year later, and I'm now 10.5st. I don't weigh myself often but found myself on the scales the other day. Obviously weight loss is only a tiny part of the picture, especially for me where my goal is to get fit/stronger rather than lose 3 stones of weight! My bodyfat is down to the low teens now, but I still want to shake some more of it, still have that belly etc!

But here's my predicament. I am starting to play/train for my local rugby club next week, and as it stands I'm fairly light. I want to start adding a bit of bulk back on, but at the same time I still want to continue losing bodyfat. I've tried reducing my calorie deficit and I'm eating the same things just more of them (lean meats, veg, small bits of fruit, protien shakes, egg whites and very few grains, EFAs), and I'm still training daily from home (a mix of p90x and bodyweight and interval training, plus the odd run etc) but I feel like I'm just adding back onto my bodyfat?

What should I do? Should I continue with my plan to get lean as possible, and THEN try to bulk up? Or can I do at the same time? And if so, how?

thegreatiam

Thinly veiled "I'm ripped now " brag.
But good job getting 3st off so far.

It is possible to add muscle and minimal bodyfat, but it is not easy, you need to carefully control your diet and cycle your carb intake.

Take a look for the terms "carb back loading" by john kiefer, and visit the blog leangains.com.

Those methods are all about gaining weight without gaining fat.

The alternative is to just put on mass, This means both muscle and fat, but it will help keep you competitive on the field. As long as you are eating sufficient protein and working out correctly you will gain muscle.

eat at least 1g of protein for each lb you weigh per day and lift heavy weight in the gym, mixed with the cardio from rugby you will gain muscle.

Eat in a calorie surplus of 200-300 and you will put on minimal fat.

The benefits of this are that
1 you dont need to be so accurate with your diet regimen, leaving you free to worry about training.
2 you will get bigger, mass wise, so you wont get thrown about so much, bigger = stronger (kind of)
3 you will (slowly) build more muscle which will make it (slightly) easier to cut body fat at a later stage.

You sound like you may have a grasp on the whole dietary thing so the first option may suit you.

Either way, muscle does not go on easily, it occurs at a very slow rate even under perfect conditions with genetically blessed super humans.

DipStick McSwindler

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.ak

thegreatiam wrote: »

Thinly veiled "I'm ripped now " brag.

Hahah! I wish! I may be slimming down, but certainly couldn't be described as ripped.

I'll defo look into the first option, cheers!

IrishFeeney92 wrote: »

OP I was having the same questions as you about 8 weeks ago, I followed Chris Acetos Meal plan for a while and can safely say my strength has gone up about 20%, and I really have not put that much bodyfat on, considering I did not do cardio for the first month and did HIIT for the second I would say im doing pretty well. I am doing a 5x5 Strength Program and following this meal plan

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan?page=3

check out The last 2 pages for meal plans on training day and non training day. Also, add more veg and fruit

other than that its a great template to start with

Thanks, I'll defo look into it! Sounds good.

.ak

That carb back loading sounds interesting. Sounds too good to be true! Essentially you eat a load of carbs after training on weight days, whilst keeping it to under 30 on other days?

Has anyone here tried that before?

DipStick McSwindler

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runawaybishop

.ak wrote: »

That carb back loading sounds interesting. Sounds too good to be true! Essentially you eat a load of carbs after training on weight days, whilst keeping it to under 30 on other days?

Has anyone here tried that before?

Big_G wrote: »

I'm going to try carb back loading for this purpose, see how it goes. Google it.

^^

dor843088

Carb back loading is rubbish imo and unnecessary hardship (30carbs on off days? Wow) . How about sticking to the time and time again tried and tested method of a small calorie deficit a gram of protein per lb of body weight 0.3grams to 0.4grams fat per lb bodyweight and the rest in sweet carbs . Getting lean doesnt mean you have to be a carb starved misery guts.

.ak

Hrmm, I dunno, if I eat carbs all of the time I just put on bodyfat? Even when I'm doing 6-day weekly intense work outs?

dor843088

.ak wrote: »

Hrmm, I dunno, if I eat carbs all of the time I just put on bodyfat? Even when I'm doing 6-day weekly intense work outs?

You can only put on bodyfat if you are eating too many calories . Its not possible otherwise.