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Is it possible to gain muscle and lose fat as a new lifter with higher body fat%. I have been out of the gym for about a year or so. I have gained some body fat. From reading through some articles online it sounds like overweight and untrained people are capable of building muscle and looding fat at the same time. Is there a stack that I could use to lose body fat and gain muscle. Or should I just go with the standard bulk and cut
Thanks
absolutely possible . no drugs needed.
heres the simple formula for a newer lifter or someone just getting back to the gym.
- diet.. you going to eat at maintenance calories for most of the time with an occasional 'high day' where you go into a surplus of only about 300 cals.
I would set up your macros for a recomp with high protein, moderate carbs and low fat. ex.. 250g protein, 250g carbs, 50g fat.
set you diet and meals up to be all clean and natural foods. around 5 meals per day. each meal will contain 50g protein. 3-4 of your meals will contain carbs as well (mainly around your workout) and 2 of your meals will contain healthy fats.
food choices .. Lean ground beef or steak, chicken, fish, lean pork, ground turkey, eggs .. rice , potato, oatmeal .. veggies and some fruit. again choose all natural.
be CONSISTENT and eat all your meals every single day . your 'high day' you can have one cheat meal but keep it somewhat clean, like a homemade hamburger.
your not going to be starving. this is not a diet for weight loss because your eating at just above maintenance over a weeks time. your getting 5 clean meals per day.
- Training . 4 days per week you need to do 30 mins of steady state cardio , preferable in the morning at a separate time then weight training.
weight training. 4 days per week minimum. recommend higher frequency if possible.. would do a Multi body part type of split . like an 'upper lower split' or a 'push , pull, legs' type split . NOT a bro split or one body part per week split.
every exercise needs to have at least one heavy working set to failure
stick to that consistently for at least 12 weeks and you will lose body fat and put on muscle
That's good to hereQuote:
Originally Posted by GearHeaded
Rate now I am current on the Keto diet. For the last week I have been eating exactly 2500 calories a day. I am trying to determine what my maintenance calories are. My macros are about 10% carb 30%protien and 60% fat( lots of good fats avocado mct oil ect. The problem I see with this is If I am going to gain muscle and lose fat my weight might not change. This is still a good thing.
My current routine is a 6 day split. After doing some research it seems to be much more effective to train a muscle two times a week instead of once a week. I have also included a heavy set in my routine . I took my weekly volume and divided it up between two workout per week per muscle group
Work out A
Flat Bench 5x5
Hammer strength chest press 3x12
Fly Machine 3×12
Triceps cable extensions 3×12
Dumbell Shoulder press 3x12
Workout B
Deadlifts 5x5 5x5
Wide grip lat pulldown 3x12
Seated cables row 3x12
Preacher curl 3x12
Work out c
Squats 5x5
Lying leg extension 5x12
Leg extension 5×12
Abs 3x15
Every rep is tracked on a app. When I complete the reps and sets for a exercise I add weight.
Should I stick to the keto diet? I like the way I feel on it. I dont have my usual sweet tooth on keto. That's why I like keto so much. I dont crave food. Is 500 mg of test c beneficial during this process? I am currently in week three of a test c only cycle
I'm also taking a multivitamin,b12,fishoil and vitamin D
If you’re already running gear, you can definitely get away with being more restrictive with the kcals without worrying about lean tissue loss.Quote:
Originally Posted by Noname81
I'm on keto myself as well currently . first time I did keto was about 7 years ago.. I will say though that for bodybuilding purposes its not ideal. over the last few years and say 80 different clients of mine, I probably only had 3 or so of them go full on Keto (and it was temporary).
I'm just doing keto right now for some health issues and solving some digestive problems. I've lost weight and gotten leaner, but thats not my goal.
the fat loss side of your goal, keto will definitely help . the muscle building side of your goal, keto will be a bit of a hindrance (carbs are the most anabolic and hormonally powerful macro we can eat). it can be done, just the process will be much slower imo .
if you feel really good on keto and your able to adhere to it. that may be the main benefit for you and you should stick to it .. but if your goal is overall physique transformation and putting on a lot of muscle , then I'd make adjustments . even if its just switching to CKD (cynical keto dieting) to start so you can get some more carbs in at least once per week .
its about your goals and what you want. I like the way I feel on Keto ,, but I hate the way I look on Keto (I'm lean , but I'm not 220 pounds and jacked and round and strong),, I personally don't like looking 'skinny' and lean like a male model or something . not what I'm personally going for
Not having basic diet and nutrition figured out before cycling is just a red flag that you are going to be disappointed either by the end of the cycle or following PCT.
Nobody needs to be 99.9% optimized before cycling but you can't just be will-nilly and flip flop either. Switching from Keto to a classic BB approach or 5x5 training to bro split; would be like buying a Ford Mustang Convertible then 2 weeks later going to the dealership to get a Ford 250 truck instead.
Not trying to give you a hard time but I recognize using gear is not a cheap hobby, least of all in Canada. The basic questions like gear legitamcy, training style, diet, etc, are things you want to have a firm grasp on prior to cycling, not trying to backpedal 4 weeks in.
I was thinking of dropping the test at this point. It seems like I am shut down my system to lose some weight and build a bit of muscle. Risk vs Reward does not seem worth it.Quote:
Originally Posted by Windex
I am going to continue my diet plan and workout schedule for the next three months. Maybe reavaluate after. The workout routine has been going ok as of now. I have worked into it slowly. I started with almost no weight and have been adding gradually over the last month.Hurt my ego but wanted to start slow and slowly ramp up.
I will see how my body responds to this and reevaluate after the next 3months. I will stick to what GearHeaded presented above but go keto instead
One thing I would like to mention with reference to this. When trying to figure out your maintenance calories IMO (from what I have seen on myself with weighing and logging my food for a few years) the macro split definitely makes a difference. Example 3k calories total consumption 300 grams protein, 200 grams carbs, 111 grams of fat = I lose weight. Now take same 3k calories but macro split is 300 grams protein, 350 grams carbs, 45 grams fat and I gain weight. So if macro split changes a good bit the tdee also changes. In other words a calorie is not always a calorie, people can argue this all they want however if you genuinely weigh and log all of your food and have discipline I doubt I’m the only person that it works like this.Quote:
Originally Posted by Noname81
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^ 100% on the money here