Building Muscle and Losing Fat at the Same Time?

[Skib]

-Signed, "Glows in the dark"

LOL

yet another common misconception... but I won't go there ; )

in short x-ray and CT (cat scan) is much different than the radioactive materials they use in nuclear medicine... DEXA uses x-ray... hence "Dual Energy X-ray Absorptiometry"

k i'm done

 

[Skib]

and those are some seriously impressive numbers MariAnne... amazing!

 

[Skib]

The other cool thing I got to see was my bone density. Middle-aged and dieted-down lean enough to almost see my spleen, my bone density was more than two standard deviations higher than normal for a woman of twenty.

that's primarily what it's used for...

"DXA scans are primarily used to evaluate bone mineral density. DXA scans can also be used to measure total body composition and fat content."

now that i cut and pasted... and if it makes you feel any better it, relatively speaking, DEXA is a very low dose of radiation...

 

[Built]

LOL - as a fellow geek, I appreciate your pedanticism. And thank you for confirming what I had been told regarding radiation exposure due to DEXA. I'm thinking I'll have one more done at the end of this little bulk now that I'm HRT, and another if and when I get truly shredded to see what a difference the little bit of test will make.

 

[Skib]

"DXA uses X-rays to assess bone mineral density. However, the radiation dose is approximately 1/10th that of a standard chest X-ray."

even I wasn't aware of that since DEXA isn't really my specialty... and although there are always some risks involved with exposure to ionizing radiation, 1/10 the amount of a chest x-ray is practically negligable...

 

[Lobo2009]

After you do some reading ask away about anthing your confuse about. youd be amazed how much more willing people are to help with the question asker has actually done some research before hand. hope this helped.

Ive done planty of research (on other forums). People have differing opinions.

 

[Built]

Ive done planty of research (on other forums). People have differing opinions.

This is true.

Some base their opinions on what seems reasonable.

Others base theirs on objective research confirmed by personal observation.

 

[Hench]

Ive done planty of research (on other forums). People have differing opinions.

i spent a bit of time and wrote you a helpful post, now ive lost interest. everything youve posted so far has been complete bullshit, and whatever you have been reading is also bullshit. people do have different opinions, and i respect that, but opinions should generally be based around facts, your arnt.

for someone who knows so little you really are an arrogant little fucker, how about you act a bit more humble and try to learn and make worthwhile contributions with your posts.

 

[PreMier]

i spent a bit of time and wrote you a helpful post, now ive lost interest. everything youve posted so far has been complete bullshit, and whatever you have been reading is also bullshit. people do have different opinions, and i respect that, but opinions should generally be based around facts, your arnt.

for someone who knows so little you really are an arrogant little fucker, how about you act a bit more humble and try to learn and make worthwhile contributions with your posts.

i havent read many of your posts, are you always an asshole?

 

[Hench]

i havent read many of your posts, are you always an asshole?

why do you think im an asshole for saying that?

 

[Hench]

i spent a bit of time and wrote you a helpful post, now ive lost interest. everything youve posted so far has been complete bullshit, and whatever you have been reading is also bullshit. people do have different opinions, and i respect that, but opinions should generally be based around facts, your arnt.

for someone who knows so little you really are an arrogant little fucker, how about you act a bit more humble and try to learn and make worthwhile contributions with your posts.

after a second reading, i do regret the use a swear words. however take them out and my point is valid. go read some of lobos post and i think youll get where im coming from.

 

[CORUM]

built that avatar pic of your abs is at 14%????? i thought it had to be lower than that?? now an honest question, since that is 14%, how hard would it be to stay at 14% all the time??? i'm sure it shouldn't be that hard, but got to ask

 

[Built]

I am 14% overall in that pic. I had a full-body DEXA to confirm - but keep in mind a couple of things about bodyfat:

• Women must carry more fat then men. A woman competing in BB will be 8-11% bodyfat on competition day. Any woman who says she's leaner than 8% is on crack - at 8%, a female is DICED, and likely on everything but rollerskates.
• Bodyfat is not symmetric - and mine is REALLY asymmetric. In that shot, my legs are about 22%, arms 11%, torso 7%

If I wanted to remain 14% year round, I'd have to micromanage my food and put up with feeling moderately underfed all the time (note that this isn't the same as truly hungry, but it wears on you).

I am about 20% bodyfat right now, and will remain so for the rest of the year. I no longer have delt and bicep veins except when I work out and get a pump. My legs look like shit but I have boobs again and my face looks more feminine - and I kinda dig being able to eat ice cream again. Also digging the strength gains. I have GOT to suck it up and do a little cardio one of these days though - as much as I hate it, a little helps me keep up my training intensity on the higher volume I can tolerate with more food.

 

[PreMier]

why do you think im an asshole for saying that?

i was just asking.. because if you are, i think we will get along great

 

[CORUM]

as a guy i gues i would have to be down around 7-8% for those abs F-that!!!! i am at 18 if lucky maybe a little more. (i was always a little guy) so i fight to put that weight on i have to MASSIVE amounts so the fat comes with it. just something i have to live with for now. and i cant eat multiple times a day, so the few times i do eat i have to cram (i know not good)

 

[Built]

why do you think im an asshole for saying that?

i was just asking.. because if you are, i think we will get along great

Moondogg and PreMier - your kinder, gentler assholes. ™

 

[Built]

as a guy i gues i would have to be down around 7-8% for those abs

Or even leaner, yes. Keep in mind I did a bit of pre-contest-type prep the week of that shoot, and have dream tan on for the camera, but yes, you'd have to be pretty damned shredded.

If it's any consolation, I'll likely never see a quad vein.

F-that!!!! i am at 18 if lucky maybe a little more. (i was always a little guy) so i fight to put that weight on i have to MASSIVE amounts so the fat comes with it.

Careful - you do need to carry SOME fat to put on size, but beyond a certain point, you won't partition well.

just something i have to live with for now. and i cant eat multiple times a day, so the few times i do eat i have to cram (i know not good)

Nothing wrong with only eating a few times a day. Honest!

 

[Hench]

i was just asking.. because if you are, i think we will get along great

haha cool. i try not to reply to too many of those types of posts, as you can see i dont have the patience if they come back with cocky ''i know what im talking about'' post.

i thought you really were calling me a dick though, and i gotta admit that im kinda dissapointed. i was looking forward to a good argument, they can be quite good fun as long as no one takes it, or themselves, too seriously.

quick question while im here, i was reading your blog earlier on and you were saying how grip is you limiting factor with deads. im exactly the same (and were lifting similar weights) and have been doing static holds for about 4 weeks now to improve my grip. i have seen some improvements, but its still a big problem. have you found any other techniques to improve your grip?

 

[Built]

Moondogg, I'm sure PreMier has some great suggestions for you, but I'll offer up a few of my own:

Every time you have the chance, instead of just doing static holds, jump up and hang off the crossbars of the cage or the chinup station. The stretch feels good on your back anyway - and this pleasant sensation will help you hang on for another couple of seconds.

Power cleans. You'll be amazed at what they will do for grip.

Likewise farmer walks.

Over-under grip. Alternate hands between sets so you don't get unbalanced.

Heavy rack pulls. Keep the rep range short, and again, over-under.

Chalk.

If all else fails, toward the end of your workout, when your hands are fried, use straps. Or choose to limit your back development as a function of your grip strength. Up to you.

 

[CORUM]

THANKS BUILT, i always though i was screwing up by not eating like 6times a day. i just try to take in as many calories as possible when i do eat (with out crashing and needing to sleep LOL)

 

[CORUM]

and a way to build grip (if thats what your looking for) when you do your pull-ups (palms away) instead of grabbing the bar set a tennis ball on top of the bar and grip that and do the pull ups. RIPS your hands up, its pretty painful on the hands and forearms, but works

 

[Lobo2009]

i spent a bit of time and wrote you a helpful post, now ive lost interest. everything youve posted so far has been complete bullshit, and whatever you have been reading is also bullshit. people do have different opinions, and i respect that, but opinions should generally be based around facts, your arnt.

for someone who knows so little you really are an arrogant little fucker, how about you act a bit more humble and try to learn and make worthwhile contributions with your posts.

Actually, I think you got this the wrong way around. Im giving my opinion, based on personal experience. Now this obviously differs to your opinion (and many other people who have an opinion on this) and you seem to think that means Im arrogant.

 

[Hench]

thanks built, i really appreciate the advice. i will definitely try the hangs on the chinup bar next pull day (or would you recommend doing this on other training days as well?), and i have never done power cleans before, but i am about to go and start learning about correct form.

i have got to be careful doing things like farmers walk, my traps are a strange body part. i would say that i have pretty good genetics overall, but my traps are just silly. i never, ever train them (they obviously get some work doing deads ect.) and they are still a standout body part. its only now that ive hit 210lbs that they are even close to being in proportion.

ive just moved over to england a couple of months ago to go to college, and have went from training in a hardcore bb gym, to a god damm health club?!? it really is a shock to the system. ive seen some people do things that actually make me worry for their safety. and i dont think they would be too pleased if i rolled up with some chalk, although i really do like that idea.

my reservation with straps has always been their negative effect on improvement of grip strength and forearm development. it this actually a concern or have i just imagined that connection?

thanks built

 

[Built]

Actually, I think you got this the wrong way around. Im giving my opinion, based on personal experience. Now this obviously differs to your opinion (and many other people who have an opinion on this) and you seem to think that means Im arrogant.

See, I don't think you're arrogant - I just think you're young, misinformed, and have phenomenal genetics. The first two are recoverable errors. The last one means everything will work for you.

That being said, if a shitty method works for you, a great method will work even BETTER for you.

 

[Built]

Moondogg, you're welcome.

I grow traps in my sleep, too - okay, for a GIRL lol.

I love the look though; on a man, sick traps = look of power. Totally hot.

The strap thing, I know, you hear both sides of it. Here's my take: if you CAN lift without straps, do. If you need them to get the heavy stuff off the ground, well, think about something for a minute - when was the last time someone hollered this out across the street at you: "DAMN that's some sick grip strength you got goin' on there!!!"

 

[PreMier]

quick question while im here, i was reading your blog earlier on and you were saying how grip is you limiting factor with deads. im exactly the same (and were lifting similar weights) and have been doing static holds for about 4 weeks now to improve my grip. i have seen some improvements, but its still a big problem. have you found any other techniques to improve your grip?

i havent been working on my grip lately, and im recovering from being sick.. so my grip is shit.

there are different types of grip training, you can train crushing grip, or pinching grip. farmer walks are great, same with static holds. like built said you can also hang from a pullup bar. all these work crushing oh and CoC grippers are great as well

if you want to work pinching, you can get a hub from ironmind, you can do plate pinches or plate flips, even pullups(instead of holding the pullup bar, grip the big square bar, just make sure your fingers are on top, and thumb on bottom)

 

[Merkaba]

thanks built, i really appreciate the advice. i will definitely try the hangs on the chinup bar next pull day (or would you recommend doing this on other training days as well?), and i have never done power cleans before, but i am about to go and start learning about correct form.

i have got to be careful doing things like farmers walk, my traps are a strange body part. i would say that i have pretty good genetics overall, but my traps are just silly. i never, ever train them (they obviously get some work doing deads ect.) and they are still a standout body part. its only now that ive hit 210lbs that they are even close to being in proportion.

ive just moved over to england a couple of months ago to go to college, and have went from training in a hardcore bb gym, to a god damm health club?!? it really is a shock to the system. ive seen some people do things that actually make me worry for their safety. and i dont think they would be too pleased if i rolled up with some chalk, although i really do like that idea.

my reservation with straps has always been their negative effect on improvement of grip strength and forearm development. it this actually a concern or have i just imagined that connection?

thanks built

Big back grips really helped me! i have no affiliation with them. I Just tried them. Especially if you where thicker gloves. My elbows had been hurting because I had so much extra grip comfort I suddenly started doing the whole stack on seated rows for sets. I think they are forum sponsors, they have a sticky up top.