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You asked that and I answered - you are no longer a newbie.Thanks for the quick reply, Built.
I have taken bodybuilding very seriously for the past year. I went from 55kg to 70kg (my current weight) with minimal fat gain. Recently, I noticed that I'm starting to gain some fat on my stomach, and I'm getting a little worried. I'm wondering if it is possible to somehow get rid of that fat, and still continue to bulk?
5 kg in three months is just about a perfect gain to plan - if you do everything right and have good genetics, about half of this will be muscle.I've been asking that same question and this is what I understand. If you keep to your calorie maintenance level over time you will gain a little muscle and lose a little (tiny bit) fat. On a calorie surplus you will gain alot more muscle and gain some fat too. On a calorie deficit diet you will lose alot of fat and a little muscle.
I'm exactly the same as you. Quite new to lifting, seeing some nice muscle gains but also abdominal fat. Even on a low deficit diet I didn't notice any loss of abdominal fat but other people noticed it in the face etc. Ab fat is always teh last to go.
So if you cut now you run the risk of losing a little of what you have gained. I have decided to bulk up a bit but still eat healthy. I'm aiming for a 5kg weight gain over the next few months and hope that most comes in muscle. And then I'll start cutting (calorie deficit diet) and lose the fat. Pretty sure all lifters go through regular cycles of Surplus/Maintenance/Deficit diets and I'm hoping that if I can get my body fat percentage to something like 6-8% then after that even if I bulk I won't ever see a gut again.
its possible, and i have bodpod results for myself to prove it. i would have to check the results again, but i put in 5-6lbs of lbm and lost about .5lb of fat. it was over the course of 6 months, with no major changes to diet/cardio/training.
does it mean that everyone or anyone can do it? no, and for the most part i would say not many people can
hey Majestyc, you might want to touch up on a diet called ultimate diet 2.0. It is a cutting diet that I had great results with and can also be used as a bulking diet. check into it.Thanks for the quick reply, Built.
I have taken bodybuilding very seriously for the past year. I went from 55kg to 70kg (my current weight) with minimal fat gain. Recently, I noticed that I'm starting to gain some fat on my stomach, and I'm getting a little worried. I'm wondering if it is possible to somehow get rid of that fat, and still continue to bulk?
You would have had to have changed your diet at least in terms of intake: you gained lean mass and kept it on.You would have had to have increased your calories by enough to create and support the increased lean mass and increased overall weight of your body.
BODPOD has been shown to underestimate bodyfat when compared with the gold-standard DEXA, but you did your pre and post test with BODPOD so that's a moot point. BODPOD has been shown to be accurate to within plus or minus 3 percentage points <link>
If I'm reading this right, the following example will serve as a demonstration:
I currently weigh about 140lbs and carry roughly 17% bodyfat (assume for this exercise that I really do know this). If measured repeatedly by a properly calibrated BODPOD, it could produce a result of anywhere from 14% to 20%, which means a properly calibrated BODPOD could reasonably be expected to estimate my lean mass as anywhere between 112 lbs and 120.4 lbs.
I could get tested on two consecutive days and on the second day show an apparent muscle gain - or loss. If the second test was right after a wheat-filled carbup and I showed up weighing a bloated 147.5 (this is TOTALLY possible for me if I eat a lot of wheat), testing on the SAME properly calibrated BODPOD could report a half pound fat loss and an 8 lb muscle gain and (7.5 lbs net gain) still be working within normal operating parameters.
You weigh more than I do so these demonstration numbers could be even more exaggerated.
Now, I'm not saying you didn't actually experience recomposition - you may very well have gained a bit of muscle and lost a bit of fat over this period. But you have no way to know how much of each based on the method you used.
- Signed, the Party-Pooper
i assume thats where you received the massive overdose of gamma radiation, turning you into a hulking 9 ft creature, thought to have committed a crime in which you must now make the world think you are dead until you find a way to control the creature?Okay, the BEST way: render the body. Measure the liquid fat, dehydrate the remains, separate out the bone...
Next best is DEXA. I highly recommend DEXA testing - I've had three done, and it's very interesting. Not only does it tell you fat mass, it tells you bone mass and muscle mass, all broken down by left and right leg, left and right arm, trunk, head (I have a fat head LOL!)
Really cool to see not only what the net change in LBM is, but also WHERE it changed, and where the fat comes from and goes to.
I get them done through nuclear medicine at Lion's Gate Hospital in North Vancouver, BC. 95 bucks, or 65 bucks if you have a PT call it in.
i assume thats where you received the massive overdose of gamma radiation, turning you into a hulking 9 ft creature, thought to have committed a crime in which you must now make the world think you are dead until you find a way to control the creature?
add some morning cardio to help keep the fat in check and you also may need to check the timing of your carb intake.
You believe cardio is of no benefit when trying to keep the fat off and put on muscle?
Can you point me at the sticky your referring to?
In my opinion the best way to do what you're asking is calorie cycling.
5 days of the week, eat 500 calories below maintenance
2 days of the week, eat 700 calories above maintenance
This also serves to stop your body from slowing down it's metabolism due to starvation.
You believe cardio is of no benefit when trying to keep the fat off and put on muscle?
Can you point me at the sticky your referring to?
Next best is DEXA. I highly recommend DEXA testing - I've had three done, and it's very interesting. Not only does it tell you fat mass, it tells you bone mass and muscle mass, all broken down by left and right leg, left and right arm, trunk, head (I have a fat head LOL!)
Well, let's turn this around here. How do you think it helps?
By burning off fat calories? It will burn some fat - half an hour of moderate intensity cardio might burn what, 180 calories? That translates to ... wait for it ... 20 grams of fat. TWENTY. Why, that's 0.045 pounds! Yep, gonna get you RIPPED!
But really, I'm exaggerating here - you won't only burn fat. You'll burn fat, muscle, glucose, glycogen... 0.045 lbs fat loss in a half an hour of moderate cardio is a pipe-dream.
So how else would it help - by building muscle, like it does for all those jacked marathon runners?
Now I'm not saying "don't do it". A little cardio is good for your heart, good for circulation, burns off stress, clears the metabolites from lifting and even helps you reglycogenate if you do a little after a meal.
Just don't look to it to make you jacked and ripped.
Keep in mind this method applies the use of ionizing radiation which should always be kept as low as reasonably achievable. In other words this procedure should be used based on a demonstrated medical need rather than satisfy the bodybuilder's curiosity
You definitely copy and pasted that from somewhere!!