Tips for gaining as little body fat as possible while gaining muscle?
Beastshaw
Posts: 12 Member
First let me take you through a timeline so you can get an idea of where I am at. Beginning November 2013, I went on a 3 month cut and dropped from ~185 lbs to 167 lbs (pictures below). After starting a new job, I stopped lifting as frequently and gained a little bit of the weight back until I hit ~177 lbs in September 2014. From there I went on a small cut and dropped down to ~170 lbs. Since December I have been focused on adding a bit of muscle to my frame and have bumped up to ~175 lbs. I would like to continue to build muscle but am trying to minimize the amount of fat I gain in the process. My primary sport is rock climbing so while having more upper body strength is definitely helpful gaining too much weight could slow me down a bit. Any advice is greatly appreciated.
Nov 2013
Feb 2014
Current
Nov 2013
Feb 2014
Current
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Replies
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You may find this link as helpful:
http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/0 -
TiberiusClaudis wrote: »You may find this link as helpful:
http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Good read. This part struck a nerve: "Many people don’t know how to cut properly, and lose way too much muscle in the process.
Thus, a traditional “bulk and cut” often goes like this: Gain some muscle and a bunch of fat, strip away fat and muscle, look exactly the same as the starting point."
Thanks for sharing.0 -
According to Scoobysworkshop.com , in order to gain muscle and not fat you should look at the Nutrition Facts of the foods you eat.
Specifically, Fat Calories to Calories ratio should not be more than 10%. For example, 1 serving has 100 calories as well as 40 Fat Calories which means that meal is 40% Fat.
It's very easy to spot these values. Fat Calories are always under Calories in the Nutrition Facts label. Don't be fooled by marketing tricks that say 97% fat free. It's a lie. Take for example sliced, cooked ham that says 97% fat free on the front packaging. The Label says Calories: 30, Fat cal. 10. Serving size 1 slice. Each slice is giving you 33% of your calories by fat!
The best way to eat is by eating lean meats that contribute more calories through protein than through fat. Stay below 10% fat cals. and you will see results. "Fat free" isn't always accurate. Use the simple method I've written here for results.-1 -
Scooby's website has some good info and then some bro-science. Eating fat makes you fat is some of that bro-science.0
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This content has been removed.
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According to Scoobysworkshop.com , in order to gain muscle and not fat you should look at the Nutrition Facts of the foods you eat.
Specifically, Fat Calories to Calories ratio should not be more than 10%. For example, 1 serving has 100 calories as well as 40 Fat Calories which means that meal is 40% Fat.
It's very easy to spot these values. Fat Calories are always under Calories in the Nutrition Facts label. Don't be fooled by marketing tricks that say 97% fat free. It's a lie. Take for example sliced, cooked ham that says 97% fat free on the front packaging. The Label says Calories: 30, Fat cal. 10. Serving size 1 slice. Each slice is giving you 33% of your calories by fat!
The best way to eat is by eating lean meats that contribute more calories through protein than through fat. Stay below 10% fat cals. and you will see results. "Fat free" isn't always accurate. Use the simple method I've written here for results.
What?!?! No, not at all...0 -
Oh lord, that's straight out of Susan Powter's stuff from the 1980s. Literally. Her book has a whole section on this.It's very easy to spot these values. Fat Calories are always under Calories in the Nutrition Facts label. Don't be fooled by marketing tricks that say 97% fat free. It's a lie. Take for example sliced, cooked ham that says 97% fat free on the front packaging. The Label says Calories: 30, Fat cal. 10. Serving size 1 slice. Each slice is giving you 33% of your calories by fat!
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OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum. Read the Bulking for beginners at the top of the forum here, it's got everything you need to know. The guy who wrote it is seriously ripped, and he did a series of bulks and cuts to completely recomp his body. Check it out.0 -
This content has been removed.
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According to Scoobysworkshop.com , in order to gain muscle and not fat you should look at the Nutrition Facts of the foods you eat.
Specifically, Fat Calories to Calories ratio should not be more than 10%. For example, 1 serving has 100 calories as well as 40 Fat Calories which means that meal is 40% Fat.
It's very easy to spot these values. Fat Calories are always under Calories in the Nutrition Facts label. Don't be fooled by marketing tricks that say 97% fat free. It's a lie. Take for example sliced, cooked ham that says 97% fat free on the front packaging. The Label says Calories: 30, Fat cal. 10. Serving size 1 slice. Each slice is giving you 33% of your calories by fat!
The best way to eat is by eating lean meats that contribute more calories through protein than through fat. Stay below 10% fat cals. and you will see results. "Fat free" isn't always accurate. Use the simple method I've written here for results.
There is nothing inherently wrong with fat.0 -
Springfield1970 wrote: »OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum. Read the Bulking for beginners at the top of the forum here, it's got everything you need to know. The guy who wrote it is seriously ripped, and he did a series of bulks and cuts to completely recomp his body. Check it out.
Thanks for the suggestion. That was a good read. Currently I'm trying to hit a surplus of 300 calories per day. Do you think it'd be best to jump straight up to 500 or slowly increase my intake over the next couple of weeks?0 -
How simple can you get. Eating fat makes you fat. Dark ages. I know what...if I eat Arnie then maybe I'll end up with his EXACT body composition. He's low fat.
No sniggering at the back. 'Eating' someone doesn't mean that here in innocent England.0 -
Springfield1970 wrote: »OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum.
500 kcal surplus a day = 1 lbs weight gained per week. Now, I don't now what gear OP is on, but I wager that even the best medicines won't save him from the fact that most of that weight is going to be fat. 1-2 lbs a month would perhaps be doable, at least the first year or two.0 -
Springfield1970 wrote: »OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum.
500 kcal surplus a day = 1 lbs weight gained per week. Now, I don't now what gear OP is on, but I wager that even the best medicines won't save him from the fact that most of that weight is going to be fat. 1-2 lbs a month would perhaps be doable, at least the first year or two.
Only gear I'm on is eating right and lifting heavy. Never smoked, chewed, or drank in my life and don't plan on ever taking any harmful drug in my life.0 -
Eat 250 calories over maintenance where your maintenance calculation accounts for your weight training and fasted morning cardio sessions (maybe five 35 min sessions per week). This is a very slow step function process...gain a little...lean out...add more calories...gain a little...lean out...add more calories...etc. Get your carbs in peri workout...and you have to have the intensity to train to grow...0
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Springfield1970 wrote: »OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum.
500 kcal surplus a day = 1 lbs weight gained per week. Now, I don't now what gear OP is on, but I wager that even the best medicines won't save him from the fact that most of that weight is going to be fat. 1-2 lbs a month would perhaps be doable, at least the first year or two.
Studies and experience has shown that you will still get the same proportion of fat gain at 1-2lb per month. 250 for women and 500 for men is approximate, but very widely used numbers. Men tend to spin their wheels at less than 400. But go for it OP, just make sure you're resetting you excess calories whenever you gain weight.
He'll still have to cut at the end to remove the fat. But that's the EASY bit.
That's why most of us here who have tried recomping find it slow and ineffective compared to controlled bulking and cutting.
You just have to be brave with the fat gain. That's why I'm in and out if my bulks in a couple of months. I'm as fat phobic as the rest. But I'd rather do it then suffer through UD2 or nutso miniscule and risky calorie situations, and I'm a meticulous *kitten*!
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I just noticed that OP is rather young still, so yes, you can get away with eating more.0
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I'd stop looking at the scale. If your getting stronger, climbing better and like the way you look, keep eating. Take it slow, you may have to prioritize training for climbing or aesthetics at some point.0
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I'm very glad I've weighed and measured myself through my bulks and cuts, so I can keep records of progress, I can also see my calorie calculations. It helps me keep track of my composition better.0
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Springfield1970 wrote: »OP looking good.
Go for a 'clean' bulk....and no that doesn't mean 'clean' foods. If you're meticulous with your calorie counts, and try to eat 500 cals excess per day, you should keep your fat gains minimum.
500 kcal surplus a day = 1 lbs weight gained per week. Now, I don't now what gear OP is on, but I wager that even the best medicines won't save him from the fact that most of that weight is going to be fat. 1-2 lbs a month would perhaps be doable, at least the first year or two.
I was also under the impression that men could gain 0.5 lb of muscle per week (younger guy, probably more) so 1 lb a week gain would be a clean bulk for a male.
Us ladies are not so lucky and usually go for 0.5 lb a week in order to gain 0.25 lb muscle.
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