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Body fat and muscle gains....

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Posted by: N3t5layer

I'm new to this post. I was wondering if anyone can offer me some good information on muscle gains without gaining body fat. I've been hitting anaerobic and aerobic exercise in combination with a high protein, high fat diet. Works like a charm. I went from 15 % body fat to 6% in about 6 weeks. I feel good but would like to gain quality muscle mass. I've researched creatine a bit and my only concern is the water retention. I know it is retained within the muscle but I guess I'm just concerned. My carb intake is about 75g per day with 225g of protein and 60g fiber. I just don't want to gain body fat.


Posted by: J'Bo

Creatine will give you a fuller, more soft look. Most people i know that have taken creatine (including me) get bloated. I save creatine for the bulking phase of my season. 6% bf is very low to be at for a long period of time, and it is hard to bulk up and get some good gains being that low. Slipping up to about 10-12% would be more realistic for making good gains. How long have you been at 6% for? Post your diet and we can take a look and maybe suggest some things to help you out.


Posted by: LAM

adding on to what J'Bo stated. creatine effects each person differently in regards to the cellular hydration effect that it has. low quality creatines have a high sodium content due to the raw materials used and the manufacturing process while the higher quality brand have virtually no sodium so bloating "should" be minimal. remember any water weight gained does not change your actually body fat percentage.

IMO...the positive effects that creatine has on ATP storage and production is well worth it...


Posted by: w8lifter

Welcome N3t5layer

How old are you?

Can you give us some stats..m/f, age, height, weight, etc...And you're diet please...Are you carbing up?


Posted by: N3t5layer

I'm 25 yrs. old, Male, 5ft. 7in., 155 lbs. The following is
what I have strictly followed for the last 6 weeks.

Mondays, Wednsdays, Fridays 5:30 am (Before breakfast) --- Intense Cardio (cross training) for 30 min. followed by Abdominal workout (1hour Cardio and Abs total). I wait 30 to 45 min.
after cardio in the morning before eating breakfast.

Mondays, Tuesdays, Thursdays, Fridays Evenings before last meal --- Weight training consisting of push exercises on Mondays (Chest and Tricepts), pull exercises on Tuesdays (Back and Bicepts), push again on Thursdays (Shoulders and Traps), and
Legs on Fridays. I occasionally do cardio on 1 day out of the weekend if I feel like it.

CARDIO from 5:30 - 6:30 am
MEAL ONE
7:15 am --- 2 Cups FiberOne cereal substituting milk for 1 cup water mixed w/ 2 scoops Isopure Zero Carb Chocolate or Strawberry Protein (50g Protein) and 1/2 cup chopped up
strawberries. 1 medium grapefruit, 1 apple, 1 peach, 1/2 cup blueberries, 16oz. water. vitamin pack
Totals=
50g Protein 56g fiber 40g starchy carbs(Fiber one Cereal) 0g fat

MEAL TWO
9:45 am --- 8oz water mixed with 2 scoops Isopure Zero Carb and 1 tblspn Olive Oil. 1 medium grapefruit. 32oz. water.
Totals =
50g Protein 0g fiber 0 starchy carbs 15g fat.

MEAL THREE
12:15 pm --- Large Salad w/ 2 Chopped Chicken breasts, 1 avocado, green peppers, onions, jalapenos, 1 tomatoes, olives, cucumbers, 1 tablspn Olive oil, 16. oz water.
Totals =
40g Protein 15g Fiber 0g starchy carbs 15g Fat.

MEAL FOUR
2:45 pm --- 8oz water mixed with 2 scoops Isopure Zero Carb and 2 tblspn salt and sugarless 100% peanut butter. 1 medium grapefruit, 32oz. water.
Totals =
50g Protein 16g fat(1.5 saturated).

MEAL FIVE
5:15 pm --- 2 servings chicken, fish, turkey, or very lean meat, 2 cups assorted veggies. 1 handfull baby spinach, 1/2 avocado, 1/2 tomato, 2 slices low carb wheat bread(Trader Joes, only 4g carbs per slice and 6g protein), 1 tblspoon flaxseed oil. 16oz. water.
Totals =
40g Protein 15g fiber 4g starchy carbs 15g fat.

ANAEROBICS from 6:15 - 7:15 pm

MEAL SIX
7:45 pm --- 8oz water mixed with 1 scoop Isopure Zero Carb, 2 packets Agiofibra(Fiber supplement containing 5g fiber each packet without any extra carbs, 1/2 cup AllBran or 1 low carb Nitrotech bar (strawberry is the lowest carbs with 35g Protein, 16oz water.
Totals =
25-35g Protein 10g Fiber.

I carb up once a week on baked potatoes, brown rice, and old fashioned oats, usually on Sunday.

I appreciate the time spent in replying to my post.I hope this can help out in giving you an idea of how I have been dieting and working out. I went from 15% BF to 6% in 6 weeksand have maintained for the past 10 days. I would like to gain some quality mass without the extra fat.


Posted by: J'Bo

That sure is some nice meal planing and i am sure we can all learn from you as well. Thanks for the ideas, your salad sounds great.


Posted by: w8lifter

Very well put together!

Okay...if you want to gain muscle now you'll have to lay off the cardio a bit...a lot actually, lol.

Quote:
Originally posted by N3t5layer

MEAL ONE
7:15 am --- 2 Cups FiberOne cereal substituting milk for 1 cup water mixed w/ 2 scoops Isopure Zero Carb Chocolate or Strawberry Protein (50g Protein) and 1/2 cup chopped up
strawberries. 1 medium grapefruit, 1 apple, 1 peach, 1/2 cup blueberries, 16oz. water. vitamin pack
Totals=
50g Protein 56g fiber 40g starchy carbs(Fiber one Cereal) 0g fat

You're eating all that fruit in one meal...or choosing one piece between them? I think you should switch to oats and add some fat in this meal


MEAL TWO
9:45 am --- 8oz water mixed with 2 scoops Isopure Zero Carb and 1 tblspn Olive Oil. 1 medium grapefruit. 32oz. water.
Totals =
50g Protein 0g fiber 0 starchy carbs 15g fat.

If you had fruit in meal one, I switch to a starchy carb...oats or sweet potato

MEAL THREE
12:15 pm --- Large Salad w/ 2 Chopped Chicken breasts, 1 avocado, green peppers, onions, jalapenos, 1 tomatoes, olives, cucumbers, 1 tablspn Olive oil, 16. oz water.
Totals =
40g Protein 15g Fiber 0g starchy carbs 15g Fat.

Awesome!

MEAL FOUR
2:45 pm --- 8oz water mixed with 2 scoops Isopure Zero Carb and 2 tblspn salt and sugarless 100% peanut butter. 1 medium grapefruit, 32oz. water.
Totals =
50g Protein 16g fat(1.5 saturated).

I would switch the grapefruit for some brown rice or a sweet potato

MEAL FIVE
5:15 pm --- 2 servings chicken, fish, turkey, or very lean meat, 2 cups assorted veggies. 1 handfull baby spinach, 1/2 avocado, 1/2 tomato, 2 slices low carb wheat bread(Trader Joes, only 4g carbs per slice and 6g protein), 1 tblspoon flaxseed oil. 16oz. water.
Totals =
40g Protein 15g fiber 4g starchy carbs 15g fat.

Good...don't like the bread but it certainly won't kill ya on a bulk

ANAEROBICS from 6:15 - 7:15 pm

MEAL SIX
7:45 pm --- 8oz water mixed with 1 scoop Isopure Zero Carb, 2 packets Agiofibra(Fiber supplement containing 5g fiber each packet without any extra carbs, 1/2 cup AllBran or 1 low carb Nitrotech bar (strawberry is the lowest carbs with 35g Protein, 16oz water.
Totals =
25-35g Protein 10g Fiber.

You need to add some fat to this meal...almonds, peanut butter, flax, cream...15-20 g

I carb up once a week on baked potatoes, brown rice, and old fashioned oats, usually on Sunday.

I appreciate the time spent in replying to my post.I hope this can help out in giving you an idea of how I have been dieting and working out. I went from 15% BF to 6% in 6 weeksand have maintained for the past 10 days. I would like to gain some quality mass without the extra fat.
Overall...very impressive!


Posted by: N3t5layer

hello w8lifter,

Do you recommend me eating the fiber one cereal with oats and fat to substitute the fruit or should I replace the fiberone cereal with oatmeal and Isopure, and some fat?


Posted by: twarrior

Welcome Nt3,

Looks like you have an awesome meal plan. I can definately learn from this. I notice you don't eat until about 45 minutes after you do cardio. Do you also wait for about 45 minutes after a weight workout to eat???


Posted by: w8lifter

Quote:
Originally posted by N3t5layer
hello w8lifter,

Do you recommend me eating the fiber one cereal with oats and fat to substitute the fruit or should I replace the fiberone cereal with oatmeal and Isopure, and some fat?

Well, If you're worried about fat gain, I'd keep the total fruit intake to 2 a day.

For meal one, I'm suggesting you replace the fibre one w/ the oats, and add some fat, keep the protein. If you have been maintaining on that, then I would think you have a fairly fast metabolism...yes? That's a lot of carbs for one meal Anyway, you sound like you know what you're doing, overall it's not bad...just imo the oats will go further in adding LBM than the fibre one.


Posted by: N3t5layer

Thanks alot w8lifter,

I'm going to substitute the fiberone for some oats and 100% almond butter. Will slow down on the fruits for breakfast and replace my afternoon meal with some brown rice (1cup).

TWarrior,

I wait about 45 minutes after cardio and anaerobics to take in a meal, but no longer and no shorter than 30 minutes.


Posted by: w8lifter

No problem


Posted by: crackerjack414

everything looks good for the most part with the exception of your post workout meal. I wouldn't wait so long to eat after working out. I would consume maybe a scoop or two of whey ( fast absorbing protein) and then wait 45 mins and have maybe a chicken breast some brown rice and veggies. Other than that it looks good.







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