Gaining muscle mass whilst lowering body fat a few percent...

R

retired_TheT

Guest
Hi,
I have been weight training for a while now, going gym regularly on a 3/4 times a week cycle (only exceptions would be for extreme cases). Basically, i can clearly see that my muscle mass has gainied significantly, and have a fairly good knowledge on enchancing the growth of my muscles further. However, i still have a small layer of fat that i personally feel i need to get rid of.
Heres the problem: i have been told that to gain muscle mass, eating is a big key (small meals several times a day etc). But, on parrelel, i have been told to lose fat mass, eat less (than you Basic Metabloic Rate)! Clearly, both cannot be done in this way at the same time.
If i was too drop my caloric intake would i lose muscle mass, even if i am training at the same standard as before? Would i have to increase training to accomodate the lesser intake of calories so not too lose muscle mass (but again, surely this would effect my ability to train harder?).
It is a dillema, but i am sure there is a way to get those last bits of fat off, and still maintain and gain muscle mass.
Also, just to note, i do do cardio training too as part of my workout. I have recently come accross HILT (i believe it is called that) training, where you run at very intense levels for short bursts, then slow down, then repeat. apparently, it helps burn fat reserves a bit better, rather than targeting the muscles for energy?
Thanks for any help, Rich
 
You are correct in stating that this is a contradictory situation. This is why people stage their workouts. They do a period of bulking, then a period of cutting. while in a cutting stage, you must eat fewer calories than you burn off in a day.

As long as you stick with HIIT for cardio, keep your protein intake up, and keep up the training. you should be able to maintain the muscle mass you have during your cutting stage. You may lose a little, but once you go back to bulking, you should be able to make it back in a short time.
 
Ah i see. So would you suggest alternating styles of workout, from weight training to fat burning (cutting)?
Would you suggest doing each style of training in periods of per session, per weekly, or even longer before switching to the other style again?
Thanks Rich.
 
There are methods of training that are more conducive to cutting but they arent necessary. The main factor that dictates whether you are cutting or bulking is your diet and daily caloric consumption.

Just figure out your caloric maintenance and eat at about 20% below that.

As far as how long, it all depends on how lean you want to get. some people stay in a cutting stage for a month, some people, 6 months. It all depends on your goals.
 
i generally like to do two days of all protein then one day i'll eat lots of carbs and fats. always watch your calories though, too much food altogether will prevent you from losing fat.
another thing is to STAY HYDRATED! i drink probably 2 gallons a day just because it helps so much. preferably cold.
the water hydrates muscles and keeps protein from burning, while cooling the body down and therefore burning more calories to heat back up to 98.6F
 
I wouldn't suggest eating like fade2green.

the body processes nutrients based on trends. there are ways to carb-cycle effectively, but if you want real results, you need protein EVERY DAY, EVERY MEAL.

however drinking water is indeed crucial. strive for 1gallon per day as a minimum.
 
I agree with buzz. lift heavy, 5-6 reps a set, 4-5 sets per exercise (compound exercises that is). 1g of protein per pound of lean mass...you'll retain your muscle while you cut teh fat.

since you have no caloric surplus, there's no sense in pushing for hypertrophy since you lack the calories to adequately rebuild the muscle larger, so you may as well just focus on strength gains with the basic 5x5 regimen.
 
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