Lean / Muscle Gain
Keyonabrittany5
Posts: 1 Member
I’m looking to gain muscle but I do see areas in which I would like to lose fat, so my question is should your macros go up or down? Do you have to lose weight first then bulk or can you eat more but let the exercise be equivalent to how much your eating.
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Replies
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First... what are your stats? Do you know your approximate bodyfat %?
What happens comes down to your net calorie intake (including food+exercise).. if you are in an overall deficit you will lose, if you are in a surplus you will gain, if you are in balance you will maintain your weight.
If you start bulking now, you will gain muscle and fat. If you have problem areas they will only get worse. That being said, unless you are underweight or close to underweight, I would not bulk first unless you are very mentally ready to gain.
If you are at a good weight for your height, you have a few options. You can eat in a small deficit, lean down a bit and retain the muscle you have then bulk.. or you can recomp.. so eat at maintenance to lose fat and gain muscle over time. Keep in mind that last option can be very slow so it depends on your patience level and goals.
With each option you definitely want to get adequate protein (at least 0.8-1g per lb bodyweight) and follow a progressive lifting program for best results.
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The way I would do it is cut first at 200-500 calories below maintenance and when the mirror tells you you’re where you want to be bump up the calories to a few hundred above maintenance and start gaining muscle. Just watch the mirror and scale to make sure you’re not gaining too much fat.0
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The way I would do it is cut first at 200-500 calories below maintenance and when the mirror tells you you’re where you want to be bump up the calories to a few hundred above maintenance and start gaining muscle. Just watch the mirror and scale to make sure you’re not gaining too much fat.
And you'd make this recommendation without any idea of the BF% and and body composition of the poster?2 -
If you'd like to bulk while still cutting fat. Simply do fasted cardio in the morning, no need to cut your calories just target the fat. Also dig into the Krebs cycle to educate yourself a bit more on it. Keep up the hustle.17
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Or consider recomp as another alternative to bulking or cutting if you are the weight you like but want to fine tune things?
But really OP you haven't given enough information about where you are now and what your ambitions are.
(BTW - what do you mean by this "should your macros go up or down"? Do you mean a particular macro or your overall calorie allowance?)0 -
If you'd like to bulk while still cutting fat. Simply do fasted cardio in the morning, no need to cut your calories just target the fat. Also dig into the Krebs cycle to educate yourself a bit more on it. Keep up the hustle.
Any scientific literature I have read has said that fasted training of any sort, cardio or resistance, makes little difference in overall fat loss. Do you have anything in the way of studies or meta-analyses that says it does?3 -
If you'd like to bulk while still cutting fat. Simply do fasted cardio in the morning, no need to cut your calories just target the fat. Also dig into the Krebs cycle to educate yourself a bit more on it. Keep up the hustle.
Any scientific literature I have read has said that fasted training of any sort, cardio or resistance, makes little difference in overall fat loss. Do you have anything in the way of studies or meta-analyses that says it does?
Krieger has plenty of studies that say it doesn't: https://weightology.net/fasted-cardio-an-undeserved-good-reputation/2 -
I am following the TransformNation program that offers a gym and at-home workouts. It's a 4 months progressive overload program that has a glute focus (instead of quad dominant exercises like many typical stength training program). It also teaches you to eat intuively according to macro nutrients, and once you have developed good eating and training habits explains you how to calculate and track your macros according to your goal. I think you would want to go with the lean sculpting profile.
It's Abby Pollock's program from Youtube, check her out, she's AMAZING. ♥
I could barely do a squat and now I am rocking my workouts, from home. I eat around 1800cals per day and workout 4x per week. I have lost 10lbs so far and I am firming up in the right places. The other girls are having great results too. Give it a look if you think you would like it. There is a challenge too going on and registration closes today!
Good luck to you on your journey oxox3 -
If you'd like to bulk while still cutting fat. Simply do fasted cardio in the morning, no need to cut your calories just target the fat. Also dig into the Krebs cycle to educate yourself a bit more on it. Keep up the hustle.
Any scientific literature I have read has said that fasted training of any sort, cardio or resistance, makes little difference in overall fat loss. Do you have anything in the way of studies or meta-analyses that says it does?
Krieger has plenty of studies that say it doesn't: https://weightology.net/fasted-cardio-an-undeserved-good-reputation/
Yup. That't and Aragon's info is what i'm talking about. But hey, if the person who made that statement has something to back it up, I'm all ears.1 -
The way I would do it is cut first at 200-500 calories below maintenance and when the mirror tells you you’re where you want to be bump up the calories to a few hundred above maintenance and start gaining muscle. Just watch the mirror and scale to make sure you’re not gaining too much fat.
And you'd make this recommendation without any idea of the BF% and and body composition of the poster?
And and...yes.
4 -
The way I would do it is cut first at 200-500 calories below maintenance and when the mirror tells you you’re where you want to be bump up the calories to a few hundred above maintenance and start gaining muscle. Just watch the mirror and scale to make sure you’re not gaining too much fat.
And you'd make this recommendation without any idea of the BF% and and body composition of the poster?
And and...yes.
What if the OP is underweight? I would say more information is needed to give the best advice.6 -
The way I would do it is cut first at 200-500 calories below maintenance and when the mirror tells you you’re where you want to be bump up the calories to a few hundred above maintenance and start gaining muscle. Just watch the mirror and scale to make sure you’re not gaining too much fat.
And you'd make this recommendation without any idea of the BF% and and body composition of the poster?
And and...yes.
What if the OP is underweight? I would say more information is needed to give the best advice.
Exactly!1 -
I am following the TransformNation program that offers a gym and at-home workouts. It's a 4 months progressive overload program that has a glute focus (instead of quad dominant exercises like many typical stength training program). It also teaches you to eat intuively according to macro nutrients, and once you have developed good eating and training habits explains you how to calculate and track your macros according to your goal. I think you would want to go with the lean sculpting profile.
It's Abby Pollock's program from Youtube, check her out, she's AMAZING. ♥
I could barely do a squat and now I am rocking my workouts, from home. I eat around 1800cals per day and workout 4x per week. I have lost 10lbs so far and I am firming up in the right places. The other girls are having great results too. Give it a look if you think you would like it. There is a challenge too going on and registration closes today!
Good luck to you on your journey oxox
Abby is a cutie with a booty! That is for sure. I have been following her youtube for some time now (good to see her back). She has a fun personality and is not shy about sharing her ideas.
She is one of several women that I follow! Dang! That sounder kinda creepy!!! LOL! And doesn't she look great with the recent 20lbs dropped? So, she practices what she preaches.
Lots of quality folks out there to follow. I follow about 50 people. Lots of good, solid information out there. Really helps with the information overload!0
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