The way to gain muscle without much tag-along fat is to only overconsume calories right after a workout. If you're trying to lose weight and build muscle simultaneously, you're slightly undereating on all your meals, except your post-workout meals where you pig out. After a workout, your calories are mostly going towards building muscle, and as long as your deficit isn't too great during resting, you'll burn mostly fat. If your deficit is too great while resting, muscle loss is often an issue. Also, I've had much better putting on lean muscle post-workout overeating carbs and protein. Fat and I don't get along that well, unless I'm trying to put on insulation. YYMV.
Originally Posted by statikcat
If you're having trouble consuming calories, cheat. Bake your starches to remove the water. You can eat a lot more baked sweet potato fries than you can moist whole baked sweet potatoes. You can eat a whole lot more applesauce than apples. Add honey, maple syrup or coconut sugar to things. Make homemade ice cream or homemade frozen yogurt. Just don't overdo it and pick quality sources. I wouldn't recommend after a workout chowing down on an entire half gallon of ice cream. I don't seem to have good luck combining lots of fat and sugar, but some people swear by it. You may tolerate it a lot better.
A final note: when you gain wait, you'll always gain a combination of fat and muscle. When you lose weight, you'll always lose a combination of fat and muscle. However, using mild deficits when resting and moderate overfeeds post-workout using quality whole foods will give you the best losses/gains possible. People of different descents may have better luck with different fat/carb ratios.
Last edited by ChocoTaco369; 10-20-2012 at 12:36 PM.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.