Bf% and gaining muscle

[Hulking2016]

Was wondering if I have to bulk and gain more bf to get muscle quicker than cut down later or can I stay at a low body fat and have a 6 pack and earn muscle just as fast( I'm not on the juice)

[Gaspaco]

You need to be in calorie surplus to gain muscle.

[ksingh93]

U ll gain fat more than muscle if u r gaining weight fast .if u do a clean bulk you ll minimize the fat gain but ll not gain muscle or weight that fast.so its your choice u can do it both ways

[Quester]

I agree. A Lean and clean gain can take the same or less time than the other way when you consider that you have to cut and lose the fat after a "dirty" bulk. It is Healthier and less complicated too, which can help you to know your body better.

[Hulking2016]

I agree. A Lean and clean gain can take the same or less time than the other way when you consider that you have to cut and lose the fat after a "dirty" bulk. It is Healthier and less complicated too, which can help you to know your body better.

I was thinking a 40% protein, 40% carbs, 20% fats for bulking and eating around 4000 calories (did the math). Got eny good healthy foods to suggest?

[Brazensol]

Chicken, fish, turkey, beef, rice, potatos, oats, greens. All the usual suspects! I can tell you one thing, when I first started my diet to cut body fat I miscalculated and was eating 3000 calories a day and when eating clean it is NOT easy to eat 3k so I do not envy you at 4k! I like to eat but started to not look forward to it. When it turned out I was not losing any weight (but not gaining either so that gives me some clues for the future) I recalculated and the weight is coming off.

[cruzetor]

I was thinking a 40% protein, 40% carbs, 20% fats for bulking and eating around 4000 calories (did the math). Got eny good healthy foods to suggest?

not enough fats m8. i would say you want atleast 30% fats

[Back In Black]

not enough fats m8. i would say you want atleast 30% fats

Yet you only do 10%???????????

[cruzetor]

sorry i must have made a typo in another post. i was a bit stressed before.

fats are important part of the diet, and i think fats should make up around 30% of the diet. more fats than carbs when trying to keep lean.

sorry for any confusion before bro

[Back In Black]

sorry i must have made a typo in another post. i was a bit stressed before.

fats are important part of the diet, and i think fats should make up around 30% of the diet. more fats than carbs when trying to keep lean.

sorry for any confusion before bro

I think you'd be interested in our nutrition section, take some time there. We have lots of great guys there and all advice is free

Fats are tremendously important and too many 'idiots', for want of a better word, limit their fats far too much. 30% is a really high figure for most people unless you are running a keto diet and I would disagree that fats should should ever be higher than carbs on a non keto diet. But, some people respond far better to some macro splits than others.

Oh, and bro is much better than brah

[cruzetor]

Thanks bro, I agree with you... Far too many uneducated people who buy no fat products in this world.

I have two diets (both which I grown a lot on as natty) one is ketosis for cutting and the other is similar but with some carbs. Thank you Goethe advice, I will be sure to study a lot more about nutrition

[tripmachine]

I gained quite a bit of muscle WHILE I lost about 13% of my body fat... all in the diet / training and probably depends on each and everyones individual bodies. I went from fat 25% down to 13% or so with quite a bit of muscle compared to the fatty 25%. I also was juicing though so if you aren't maybe it wouldn't be as easy for you? Eat clean, do cardio in the a.m. on empty stomach and do weights later.... that should help achieve both at once or at least maintain your lower bf while gaining muscle

[Brazensol]

Is a 40/40/20 (p/c/f) a good ratio?

[MajorPectorial]

but. It is a fact that starting with a higher "settled" fat level inhibits the amount of muscle growth compared to those with leaner body mass.

But im not saying u should cut back so much as some durrring building muscle. If that makes sense.

;-)

[baseline_9]

I was thinking a 40% protein, 40% carbs, 20% fats for bulking and eating around 4000 calories (did the math). Got eny good healthy foods to suggest?

At 4000 cals ur protein is going to be too high.... And you will be gaining more fat than muscle so good luck with that....

Do it slow.... 250cals over TDEE and aim for about 1 lb every 2 weeks.....

[baseline_9]

Is a 40/40/20 (p/c/f) a good ratio?

It depends on your stats and what you are trying to achieve....

[Hulking2016]

At 4000 cals ur protein is going to be too high.... And you will be gaining more fat than muscle so good luck with that....

Do it slow.... 250cals over TDEE and aim for about 1 lb every 2 weeks.....

I might of done the calculations wrong it said I burn like 3500 so I guess I will try 3750 instead of 4000

[Hulking2016]

but. It is a fact that starting with a higher "settled" fat level inhibits the amount of muscle growth compared to those with leaner body mass.

But im not saying u should cut back so much as some durrring building muscle. If that makes sense.

;-)

Can u post a link because I was told that if you have more fat that you grow muscle quicker than some one with a 6 pack or somthing like that

[Rusty11]

Just cutting out a couple of things and adding a couple of other things has allowed me to continue making small gains and dropping 2% bf in the past 6 weeks. I switched from reg milk to unsweetened almond milk, started drinking green tea every day, and just switched out sugar for stevia. No major change in diet. Just the little things that was keeping some fat on me. Also switched up my training with good results so far. All thanks to gbrice, 405, marcus, and austinite!!

[thehor]

At 4000 cals ur protein is going to be too high.... And you will be gaining more fat than muscle so good luck with that....

Do it slow.... 250cals over TDEE and aim for about 1 lb every 2 weeks.....

This.

[thehor]

I think the key to building muscle is time. You just have to train hard every week and dont pay much attention to your body, meaning you dont look at your self everyday in the mirror because if you do that it makes it seem so much slower. Think of working out as a sport. You do it everyday like if you had a game everyday. IN the end you will win with time!

[baseline_9]

Can u post a link because I was told that if you have more fat that you grow muscle quicker than some one with a 6 pack or somthing like that

This is pure shit

[gbrice75]

This is pure shit

Agreed. If anything, the opposite is true. Our bodies tend to 'shift' nutrient partitioning in favor of muscle (vs fat) as we get leaner. It seems unfair, but fatter people tend to put on more fat, and vice versa.

[Hulking2016]

Agreed. If anything, the opposite is true. Our bodies tend to 'shift' nutrient partitioning in favor of muscle (vs fat) as we get leaner. It seems unfair, but fatter people tend to put on more fat, and vice versa.

Can u post a link then because this is all bull shit without facts or video ect.
So what your saying is if you have a six pack you can gain muscle quicker than some one that is chubby???

[cj111]

Can u post a link then because this is all bull shit without facts or video ect.
So what your saying is if you have a six pack you can gain muscle quicker than some one that is chubby???

Not bullshit, I don't have a link , just going off memory of what I have read. Your body will want to stay in whatever state its used to being in , ie fat, or ie ripped. A person who stays lean for a long time their fat cells become harder than normal and wont deposit fat as easy. A fat person eats a donut and guess what, they just get fatter.

[gbrice75]

Can u post a link then because this is all bull shit without facts or video ect.
So what your saying is if you have a six pack you can gain muscle quicker than some one that is chubby???

I'm on my phone now but will dig up some studies tomorrow if that's what you're looking for. However, feel free to research this yourself in the interim.

But to answer your question - yes, in general, that's what I'm saying. Maybe not 'quicker' per se, but more efficiently.

[Hulking2016]

I'm on my phone now but will dig up some studies tomorrow if that's what you're looking for. However, feel free to research this yourself in the interim.

But to answer your question - yes, in general, that's what I'm saying. Maybe not 'quicker' per se, but more efficiently.

Thank you for info I will prob try to get a little more lean now lol and the studies would be nice to see and I will do some research also

[mockery]

when stuck between two evils, ill always choose fat over carbs.

[baseline_9]

when stuck between two evils, ill always choose fat over carbs.

Bad choice IMO...

[mockery]

Bad choice IMO...

well... our bodies need fats they dont need carbs, so this is a good choice IMO.

[gbrice75]

well... our bodies need fats they dont need carbs, so this is a good choice IMO.

100% true. By the same token though, our bodies didn't evolve to put on slabs of lean muscle tissue either. Carbs and their associated insulin response are a great tool for this.

Just playing devil's advocate here btw. I'm actually at a point where I'm decreasing my protein intake so I can raise fats... chew on that!