Lean weight gain. How do you do it?
scoell
Posts: 25 Member
I've lost almost 9kg of unwanted body fat. I now want to put back on about 5kg of lean muscle. How is this possible when I'm struggling to reach my calorie goals now? I would need to eat nearly double what I do now? Plus the added exercise!
Suggestions??
Suggestions??
0
Replies
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You gotta eat back the calories youve burned, its a must. My brother has this same problem, hes trying to gain weight and build muscle and he had a hard time at first. He drinks a protein shake before and after his workout. He also eats more smaller meals. It seems to work for him.0
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Do one at a time...either work hard to remove the fat, or work hard to add the muscle.
You can preserve the lean mass you have now by weight lifting while doing cardio and a calorie deficit to get rid of the excess fat.
To gain that lean mass, you have to eat slightly more than maintenance. This will cause you to gain a little bit of fat along with lean mass, which is why I would suggest getting as lean as you want first before trying to put on mass.0 -
...and if you want to build muscle mass, you need to be eating more protein...not just anything for extra calories.0
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...and if you want to build muscle mass, you need to be eating more protein...not just anything for extra calories.
My doctor told me this same thing! He told me I should be eating about 100 grams a day with about 70 of them eaten prior to working out.0 -
Thanks guys! That's a good start. A few more kilos to lose first.
Cheers!0
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