is it possible to keep fat at a minimal while gaining muscle and not hindering muscle gains? its ok if i still gain some fat but is there anyway to keep it a lot less? maybe running after training or is it more important to get my supplements like protien bcaas in me right away after weights?
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cardio + muscle natural?
- Thread starter BanzaiBoB
- Start date
getting muscle with minimal fat has lots to do with genetics and also with your diet.
many people confuse getting big with getting bigger muscles...they just eat and eat and get a layer of fat on top of the muscles.
to get more muscles and keep minimum fat is not an easy task. It could be easier for some and very hard for others: Genetics.... (unless you use AAS)
As you train harder you will naturally have the tendency to eat more, the trick is that this increase in calories should be obtained from protein which is not very easy unless you have discipline.
So to answer your question: yes you can get more muscles and keep fat under control but it requires a very strict diet and lots of will to resist all the temptations.
cardio is very good in helping you achieve that, but i would go for 30-45 mns cardio on days i don't work out lets say twice a week. and only 10-15 mns cardio on days i lift (another twice a week).
many people confuse getting big with getting bigger muscles...they just eat and eat and get a layer of fat on top of the muscles.
to get more muscles and keep minimum fat is not an easy task. It could be easier for some and very hard for others: Genetics.... (unless you use AAS)
As you train harder you will naturally have the tendency to eat more, the trick is that this increase in calories should be obtained from protein which is not very easy unless you have discipline.
So to answer your question: yes you can get more muscles and keep fat under control but it requires a very strict diet and lots of will to resist all the temptations.
cardio is very good in helping you achieve that, but i would go for 30-45 mns cardio on days i don't work out lets say twice a week. and only 10-15 mns cardio on days i lift (another twice a week).
Cardio for 20-30 minutes daily will shift the body towards fat metabolism at a cellular level via changes in gene expression, but it will also slow down the rate of protein synthesis (muscle building). That being said, single bouts of cardio will ONLY upregulate glucose transporters so it's really important to be consistent in your training if you want to see a full body transformation.
What I did to get from 15% BF to 6.5% in 8 weeks without supplements was the following:
1. Decrease caloric intake 10% below TDEE (find a calculator online if you're not sure)
2. Take in 220 cals of fruit before every workout
3. 30 mins cardio after lifting (I lift 6 days a week)... I've also found that biking was better than running for keeping muscle on
4. No cheat meals, high protein, no fancy diet... just my normal 35% carbs, 35% fat, 30% protein... tried to carb cycle but only got severe insomnia
The idea being to keep high protein and lifting to prevent muscle breakdown. The preworkout carbs were there to prevent me from going into cardio with depleted muscle glycogen stores (which would again favor muscle breakdown). I just gave my body time to increase fat metabolism on its own and all I did was try to prevent it from breaking down muscle. It worked for me and I'm just a normal guy.
What I did to get from 15% BF to 6.5% in 8 weeks without supplements was the following:
1. Decrease caloric intake 10% below TDEE (find a calculator online if you're not sure)
2. Take in 220 cals of fruit before every workout
3. 30 mins cardio after lifting (I lift 6 days a week)... I've also found that biking was better than running for keeping muscle on
4. No cheat meals, high protein, no fancy diet... just my normal 35% carbs, 35% fat, 30% protein... tried to carb cycle but only got severe insomnia
The idea being to keep high protein and lifting to prevent muscle breakdown. The preworkout carbs were there to prevent me from going into cardio with depleted muscle glycogen stores (which would again favor muscle breakdown). I just gave my body time to increase fat metabolism on its own and all I did was try to prevent it from breaking down muscle. It worked for me and I'm just a normal guy.
You're one of them
Hey "bro" what's up with that cheap shot?
You don't know me. Do you disrespect all newbies?
