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Thread: How can I avoid gaining fat while trying to gain weight and put on muscle?

  1. #1

    How can I avoid gaining fat while trying to gain weight and put on muscle?

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    I'm 175 lbs approximently, but would like to get up to maybe 190.
    Ideally I want to lose fat and gain muscle. Right now I'm hovering at around 10% bodyfat. I'd like to lower that to 6 or 7. Ambitious, yes.

    Thanks for any suggestions you might be able to share.

  2. #2
    Join Date
    Nov 2010
    New Zealand

  3. #3
    Quote Originally Posted by zoebird View Post
    So this answer is IFing?

  4. #4
    Join Date
    Jan 2011
    Reykjavík, Iceland
    It's pretty difficult to gain muscle while losing fat, but I suppose it's possible.

    Maybe try carb cycling, I've heard that the cyclical ketogenic diet can be pretty good for this purpose even though I've never tried it myself.

  5. #5
    I think the trick might be just going slow.
    As in 0.5 lbs/week. But that's hard to gauge.

  6. #6
    Join Date
    May 2010
    Eat fat, protein, and non starchy veggies at a calorie surplus, and lift weights, and sprint weekly, and move around at a slow pace a lot.

    0.5 pounds a month, if you are lucky.

  7. #7
    I'm eating a dozen eggs a day, ha.

  8. #8
    Join Date
    Jul 2010
    Cheshire, UK
    I was going to recommend leangains as well, but zoebird beat me to it. Devour all the info on the site. Take it from me - it does work. And it's not just fasting, there's the (nearly) fasted state workouts, and macronutrient cycling if necessary as well. Also the workout style is important - 'heavy and hard' should be the mantra to follow.

  9. #9
    Join Date
    May 2010
    DC Area
    Quote Originally Posted by who View Post
    So this answer is IFing?
    That's so not the entirety of Martin's approach. It involves IF-ing, but also overfeeding (focus on carbs and protein) on exercise days to gain mass when your muscles are in a muscle-building receptive state, and underfeeding (focusing on protein and fat) on rest days to promote fat loss.

  10. #10
    Join Date
    Feb 2010
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    I still think having one focus is much better for progress. You might trick your body into giving you slow muscle gains by being neurotic about macronutrient ratios and timing and alternating calorie restriction and cardio every day on top of your bodybuilding routine while on coffeine pills ETC.
    The other option is eating 500-1000 cals over maintencance with a solid lifting routine, and while you might not have 6 pack abs and visible veins after a while, you are going to see steady increases in muscle mass and strength. There is at least 3 months to go before you are going to get an opportunity to strip down, and not taking advantage of it to build quality muscle would be a waste imo.

    If you think you can actually stick with the former, check out lyle mcdonald's ultimate diet 2.0 and may the force be with you.
    Last edited by Pandadude; 01-26-2011 at 08:22 AM.

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