does anyone know a diet to use to lose fat yet gain muscle
i've been searching for an answer to this for a while now, all im looking for is an actually diet like the times u eat, what u should eat and when ur last meal should be. a diet to lose weight yet gain muscle if its possible. i can never find any on the net. if anyone can share with me their diets it'd help alot, im only 5'7 160 lbs so i guess my portions of food wont be as big as urs. if u can help it'd be greatly appreciated. thankz
you and everyone else lol try a search in the diet forum
To gain muscle you must increase cals. To loose fat you must cut cals...go figure.
Increase your protein and lower your carbs equally. Not the only way of course, but an effective way. I wouldn't use it for trying to gain LOTS of mass on a cycle though.
iVE BEEN TRYING FOR ALONG TIME YOU EIOTHER HAVE TO GO FOR THE WEIGHT OR THE WEIGHT LOSS I HAVNT BEEN ABLE TO DO BOTH AT THE SAME TIME...YET....
Originally posted by BigWill To gain muscle you must increase cals. To loose fat you must cut cals...go figure. Crazy! So that's why it doesn't work, hunh? 😀 BWill and others are right IMO. To gain size you need lots of insulin and calorie surplus. To cut, you need minimal insulin and caloric defecit. Figure out a way to have all of the above, and you'll be rich. Just devote yourself to one goal for a while, then the other.
As close as you're going to get is a maintenace cal diet with a few days of cardio thrown in...maybe 50%P 35%C 15% F You won't get a lot in the way of muscle and you won't burn a shit load of fat either....you may get slow changes in both directions. Personally I reckon choose one or the other (bulk or cut) as a goal for now and stick to it for 8-12 weeks...then switch.
Here is the truth... There is alot more to gaining muscle/losing fat than just counting calories, protein and carbs. You need a nutritional overhaul. Micronutrients, macronutrients, differnt types of fats, different types of carbs, and how they all interplay throughout the body. There is a great website which toughes on the topic.. go to www.ianwalling.com. Find "contest preparation" and see what he says about diet.....
i did exactly that on a CKD. the diet is a bitch to actually get into but once you get used to it its not bad
It can be done, not very well, but it IS possible. it also has a lot to do with dietary composition, nutrient timing, and your training and cardio style. Research has shown tha the human body can build muscle in a caloric deficit. Try roaming around on AST-SS.COM Their supplements are hell all expensive but if you read the research articles and MAX-OT system, you will have a great deal of what you need to know. Experience and experimentation will be your other teachers..
In my struggles, I have found that the best approach is to maximize fat-loss while just trying to MAINTAIN lean mass. This has been actually fairly easy for me and I'm enjoying the results. If you are the type that is able to micro-manage your diet then your goals may be attainable, but if not you may keep your sanity better by just trying to maintain what you have while cutting.
lots of low fat food mate. LOTS. 6-8 times a day mate. T
I think that it is possible for your body to gain muscle and reduce fat but only in the short term. For example, I'll cycle 400-600mg of a short acting test a week for a month. Dramatically increasing the demands of my training from low volume to high volume, low effort to high effort, not frequently to very frequently, etc. I'll eat slightly more than I am use to but still remaining in a negative balance due to the excessive exercise. I was once able to drop 4lbs of fat and gain 6lbs of muscle in a 50 day period doing this.
I have noticed when I was on a good cycle, that I was able to drop my calories, and lower my bodyfat, at the same time I was increasing muscle mass...I think the test keeps you from going catabolic, and kinda forces your body to burn fat..Not sure if this is true for everyone, but it does seem to be the case for me....
This summer I gained about 8 lbs of muscle and lost about five pounds of fat in 3 months- How you say - well it wasnt easy and I certainly wasnt fat to start ~10, 11 or 12 % tops . Drum roll please - It took me 60 mg of Anavar ed - 200 mg test a week, 400mg eq, 50 mg eod winny and t3 clen, good diet but not totally clean, and some cardio ~ 3x a week. Mainly I think you need some good anabolics and some t3 - or you could just use growth - but Ive never done that. Was it worth it - NO - i spent a shitload of money, way over a grand, and for decent gains... - from now on i cut or bulk