Want to learn how to build lean defined muscle
CutsandCurves
Posts: 335 Member
5' 4"
130 #
Body fat 25%
Not currently lifting. Using boot camp and jogging to loos fat and strengthen muscle. Eating clean.
130 #
Body fat 25%
Not currently lifting. Using boot camp and jogging to loos fat and strengthen muscle. Eating clean.
0
Replies
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Have you read this stickie?
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p10 -
No but I'll have a look now thanks.0
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first, what is lean muscle and how is that different than just muscle?
second - if you want to gain muscle you need to eat in a caloric surplus, and get on a structured lifting program that has progressive overload built into it like strong lifts or all pro beginner routine. You can't gain muscle and not gain fat.
Oh, and clean eating has nothing to do with being lean or fat loss.0 -
Thank dear0
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At 25% body fat, it also would be suggested to not bulk. You would ideally like to be closer to 18 to 20%. What you can do is get a structured weight training program now and set yourself up to go into a bulk. And since you havent weight trained you will have a period where you will get musclar efficiencies (6 to 12 months).
Now you can start with a program like new rules of lifting for woman, strong lift or strong curves.
As for njds comment, muscle is muscle.. industry uses fluffy words like lean muscle to make people think that a specific type of training will yield a specific result (e.i yoga gives you long lean muscle). Unfortunately, its bs and your muscle is an outcome of genetics (shape, length, etc) and how you look is a result of body composition (lean body mass vs fat mass) and genetics (tall people have longer muscles).0 -
"Lean defined muscle" is a catch term to try to sell a program or product. As been mentioned, skeletal muscle is skeletal muscle (I'm only saying this in case some one asks "what about smooth muscle?").
Good programs mentioned above. Just make sure you nail down the form.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Thanks everyone for the great advice. I'm encouraged. Looks like I could use a good experienced trainer. No such thing within 100 miles from here. I get busy doing my home work. Any good places to start.0
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thinlizzie wrote: »Thanks everyone for the great advice. I'm encouraged. Looks like I could use a good experienced trainer. No such thing within 100 miles from here. I get busy doing my home work. Any good places to s
tart.
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
because as that level of body fat most of your gains will be fat and not muscle...
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
because as that level of body fat most of your gains will be fat and not muscle...
This.
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
because as that level of body fat most of your gains will be fat and not muscle...
This.
Thank you both. I will rethink my strategy.
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.0 -
Thanks for the encouragement. In working on boot camp and loosing weight. Then bulk but limit my micros so I won't bulk heavy.0
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ericGold15 wrote: »
yes, you really are. But feel free to post some studies that show only muscle gains with NO fat gains.
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
Thank you, so if I understand correctly you are at the same weight you were prior to bulking but leaner?
I had posted in a different forum about bulking at my current weight/bf % and was encouraged to go for it. I do feel that at my stats, it is better for me to wait.
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ericGold15 wrote: »
LOL please post studies showing someone gaining 10 pounds of pure muscle with no fat gain...
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Thanks sweat heart.leolibby233 wrote: »you are a bit low in Body Fat for a woman.
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Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
How low would you suggest going before bulking? High teens like psulemon suggests or mid teens? When you say you were in the 20's do you mean 20.X or more like 21-29?0 -
I mean 21 -28 I know it's dropped in the past five weeks. I just wanted to get ride of some muffin top and booty fat and start building from there. I think a couple ore weeks of bootcamp and of course eating clean. What I need help with is what my protein carb and fat percentages should be.0
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marissafit06 wrote: »Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
How low would you suggest going before bulking? High teens like psulemon suggests or mid teens? When you say you were in the 20's do you mean 20.X or more like 21-29?
for females it is recommend to bulk in the 18-22% range ...
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I'm the same weight- but bigger. so not leaner looking bigger- same weight- taking up more physical space. I'm not quiet as lean looking as I was post bulk- but ehI got lazy and didn't want to fight that hard. Whatever.Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
Thank you, so if I understand correctly you are at the same weight you were prior to bulking but leaner?
I had posted in a different forum about bulking at my current weight/bf % and was encouraged to go for it. I do feel that at my stats, it is better for me to wait.
I'm sorry I dropped the "low" part on accident- I would have said I was between 23-25% BF. I carry a lot of fat lower on my body so while I get lean looking up top (I had flexed ab definition)- I still am quiet meaty below.marissafit06 wrote: »Sorry to hijack the thread but @psulemon why do you not suggest bulking at 25%? Too much fat? I'm curious as I'm probably around there and recently started to increase cals and possibly going on a bulk. Thanks.
you'er going to be way meatier than you want to be at that weight- I bulked awfully high- I'm 5'8" and did my first bulk when i was in the 20's body fat- I was admittedly a little meaty- but I was greedy for strength gains- so I took the results- put on 20 pounds and had to fight REALLY hard to get back down to where I was. I did put on muscle- I'm now the same leanness- but not a size smaller- i was fitting into 6's before my bulk- now I'm still working on 8"s- but I'm about as lean as I was when I started- so it worked- but it was a fight.
it's much better to bulk when you're leaner- returning to that lean state is MUCH MUCH easier.
How low would you suggest going before bulking? High teens like psulemon suggests or mid teens? When you say you were in the 20's do you mean 20.X or more like 21-29?
If you're really worried about appearance and how hard you have to fight with the fat- staying as @ndj1979 recommended- closer to 20.
While I care about what I look like- push comes to shove- I'm a power lifter- my numbers mean more to me than my body fat- so I'm personally willing to take on more fat and hold more fat than the average bear. And I'm lazy- getting under 160 for me is harder work than I'm willing to do. I work 15 hr days sometimes- but I work a desk job- so balancing the fact i"m running around all day- with sitting on my a%% means I feel hungrier than I should be and ultimately- I just can't be bothered to really tip the scales the other direction_ I hate eating less than 1600 calories a day- so I'm pretty much just not willing to do it. So I stay plush and fight to get lean after I bulk LOL personal choice!0 -
I'm at the cutting stage right now that winter is coming. I do it the other way around bulk in the summer and cut in the winter.0
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How do you figure out the percentages of carbs, proteins and fat you need daily when lifting to build muscle mass?0
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Why bulk then rip! Can you stay ripped all the time.0
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