Brown Rice vs White Rice: Which Is Better? However, this is the one group of people that I’d consider recomping to be an ideal option for, especially during their first few months of consistent, intelligent training. The duration of time after this 48 hours until the next workout is a period of detraining, in which the rate of muscle protein breakdown is elevated above the rate of muscle protein synthesis. Consequently, the net effect is for muscle protein breakdown to exceed muscle protein synthesis during periods of detraining, and this leads to rapid losses in muscle fiber protein. I am 6″2 and I’m bouncing around 195lbs. Trying to Social Distance on Your Run? Spending time doing endless circuit training using light weight for high reps isn't the best recipe for muscle gain. I use this website like my bible, will keep you posted! Some people just want to build muscle (aka “bulk”). Bulk Bulking is a term used to describe a muscle building phase. The increase in muscle size is known as “hypertrophy.” Conversely, during a period of detraining, we progressively lose strength and muscle size. My strength has gone up considerably, I’ve lifted the most I ever have. I realise now that I need to lose weight first (vitals above). When we stop strength training, we stop recruiting our high-threshold motor units, unless we have a very physical occupation. I do not know my BFI. My best friend has just completed a certificate in personal training, and from what I remember, he suggested that I should try and gain muscle first so that my total weight goes up to around 90 kg max before I concentrate on losing the fat while continuing to gain muscle at the same time so I’m big enough and muscular enough. Is that fat or my abs starting to develop? It's just how the human body works: The more excess fat we have to lose, the easier it is to lose 5 pounds of fat. I have been looking at weight lifting women and they eat ALOT a day. Note that I’m just starting to struggle with my weight progression – had my first failure yesterday. Some researchers have proposed that there is a threshold amount of muscle growth (between 15–26%) below which myonuclear addition does not occur, and that it is the proximity to this myonuclear domain ceiling that drives the addition of myonuclei. should i be building muscles to burn these calories? What I’m wondering is what kind of routine to do. I am 5 foot tall 20yr old female and I have just lost weight by eating 1200 kcals a day while doing weight training and cardio. For a guy, 15-16% body fat would be the generic end point for bulking, where you’d then cut until you hit the 10-13% range or whatever level of leanness you’re aiming for (at which point you could start bulking again). I’m 30, a guy, and was skinny all my life until 5 years ago, gained weight due to age and stress I guess, at first I was happy, I was getting weight after all the skinny embarrassing years, but now Ppl can’t believe it’s me after seeing me, face is chubby, belly fat is crazy, but my arms and legs still slim but not skinny, I am 6’3 248lbs…use to be only 170lbs at this height. Doing this, you’ll have the ability to build some muscle while losing fat. That’s the thing though. Exactly where you choose to start within these ranges mostly depends on your own personal preferences. Firstly, a reduction in muscle fiber size does not affect the number of myonuclei inside the muscle fibers. Thanks so much, was very informative indeed, i think im at the point where im unsire whether to shred or bulk, at one point i was trying to bulk while trying to lose the excess fat. What should I do ? Being in the untrained beginner state you’re currently in, you’ll temporarily be able to make some good strength gains AND likely some muscle gains as well during this time. While i do not notice any change in the size of my muscles, a lot of friends have told me that they noticed. More to *gaining* weight, I’m getting conflicting conclusions from your articles. For a woman, 17% body fat is fairly lean, typically to the point where you should look pretty “toned” right now (assuming of course you have an at least semi-decent amount of muscle to see). If this person is beginning to lift for the first time, then yes, plenty of strength will be gains and most likely a decent amount of muscle too. It seems that you’re simultaneously saying they types of carbs and amounts don’t matter, but that they do (because you give recommended daily percentages of each). I can send pics if it can help! Yes my end goal is to build more muscle eventually but I really want those abs as well. If you’re happy with that, awesome. Hi Jay, i wanna hear your advice on “bulk or cut” issue. Muscle loss can occur from injury or periods of inactivity. And since you sound like you are probably a beginner to weight training, that deficit should be combined with a sufficient protein intake and an intelligent beginner program focused on progression. Starvation Mode: Is It A Myth or Is It Real? With all of this in mind, I’ve always found that the best method for most people is one of the following: If you’re lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. This happens because muscle fibers require a mechanical stimulus in order to continue carrying out muscle protein synthesis at a given rate. Possible? I lost 15 pounds in this period, and because i’m beginner, i’ve even gained decent amount of strength. Read this one. During training, we gain muscle size due to increases in the diameter and length of individual muscle fibers. Details here. This period of detraining occurs because the muscle fibers do not typically experience any activation or mechanical loading, since habitual physical activity does not involve a high level of motor unit recruitment. I know there is no magic formula but can you give a starting point as I keep doubting my decisions? A catabolic response sends a signal to reduce the size of muscle, while an anabolic response sends a signal to build up muscle. I am skinny-fat currently 167lbs at 5′ 10″. So assuming all else (training, calorie intake, protein intake, etc.) Secondly, it can be increased by an increase in the number of myonuclei, which requires the activity of satellite cells. Cut Cutting is a term used to describe a fat loss phase. Indeed, the immobilization of a limb causes immediate (and very substantial) reductions in the rate of muscle protein synthesis. Why Are Gains So Hard To Build And So Easy To Lose? This causes a very dramatic reduction in overall muscle size that will likely impair our ability to perform functions of daily life once we start doing them again. I have also started measuring myself and the inches are coming off, but my weight is not dropping too fast, only at 1-2 pounds a week. Sounds like you’re doing everything right and it’s all working exactly as well as it should be. I always must start my day with coffee and I have another cup with the pre-workout, but I like to have a red bull every once and a while. All the people trying to sell you there stuff will say yes But the truth is a big fat No. I’d greatly appreciate your informed opinion. Also, when I do make the change to bulking, how true is it that if you have not given your body enough fat or carbs for a prolonged period of time (3 months), once you start bulking your body will just “suck it all up”? “This wi… Instead, focus on integrating compound movements, such as squats, deadlifts, presses, and rows. I mean I did a calculation there, which I think is right, I’ve got 43 pounds of fat now, so if even I lost 30 pounds (20 fat and 10 muscle) I’d be down to 142 but still would only be around 16%. This means that despite performing a hard set to muscular failure, they leave many thousands of muscle fibers inside the muscle completely unstimulated. Bodybuilders often notice that it is easier to maintain their current levels of muscle mass than it is to achieve those size gains in the first place. Any advise you can give would be amazing where do I start? Again, awesome site! Prevent losing muscle by training right. but not much of a change being at the gym 4-5 days a week. Fill in the rest of your diet with whatever amount of fat and carbs from whatever sources, and you’ll lose body fat just fine and maintain most if not all of your muscle. I did the HCG diet at one point during the 4 months and dropped some lb. This group of muscle fibers then contributes to further increases in muscle size. Mirror evaluation shows fat on the chest and lower abdomen and I’m starting to see my ABS. Should my main focus still be to lose fat? Those who are “lean enough” to do so. I went from 160lb to 107lb which is my current weight it has taken a year an a half. im 6’2. Every week, I’m weighing myself. Not sure what this has to do with the article, but… are you saying that you took 2 months off from lifting, started back up and now you’re extra sore (and by “sore” I’m talking about delayed onset muscle soreness, not pain associated with an injury)? In contrast, during periods of maintenance, we do not need to do either of these things, which makes the challenge less demanding both in terms of mental effort and energy demands. I just want an impressive physique but I just need to lose this damn fat! After I finished the HCG diet I increased 3 lbs. Now that I have proven that I’m disciplined, committed to my health, and understand the basics of weight lifting, I need to make some tweaks. I just started a bulking phase and was afraid I would become fat during the summer… It’s comforting to know that I am actually in the perfect time to start bulk phase and less at risk of gaining too much fat in the process. The article pretty much explains the answer to your question. A recomp would not be a good option for people fitting this description. For the last couple of weeks I have cut my calories down ( buy 20%, per your website) watched my intake of carb, protein and fat grams. Forums are something I’ve thought about. My body fat percentage currently hovers around 20%-22% (2 years ago I was at 23.7%BF at 178lbs). So, rather than focusing on muscle maintenance during fat loss, you should be focusing on muscle growth during fat loss. One important thing I need to point out here is that you should definitely still be weight training while you’re cutting. Sure beats T-Nation. You are THE MAN! It seems I’ve a long way too go. 33 y/o 140lbs Beginners routine B but I don’t do curls or pulldowns and do 6 x 15sec sprints with 60sec rest after each workout. This is due to hormonal factors and the fact that muscle loss speeds up after menopause. So, an intelligent weight training program will be needed during this time to take advantage of that possibility. I want to get bigger (as in muscle mass) but i want to barely have a thin layer of fat over that muscle. Just Pretend Everyone You See Is a Zombie. Let me explain…. My senior year of high school was by far the best 12 months of my athletic career. I found out I’m actually 16% in-between 17% body fat. I do have a friend of mine who currently competes and she has been carb cycling with ridiculous results. Sir, I’m the ‘fat’ one, and so have to cut first. In addition, when we engage in strength training that leads to new gains in strength and muscle size, we must periodically bring about increases in both motor unit recruitment (to access additional groups of muscle fibers to train) and in the number of myonuclei inside each working muscle fiber. Maybe reduce my carb intake and keep up my protein intake? I followed the links and read your articles on diet, and maybe it was too late when I read them or I just missed the point, but I’m confused about the carb/protein/fat percentages and macronutrient requirements. Body weight options, dumbbell options, and resistance band options. So in that case should he try to maintain his current strength. I’ve only been bulking for a month and two weeks. One diet may have chicken for dinner, and the other might have a twinkie for dinner. But if it’s the typical surplus on training days, deficit on off days, and you break even at maintenance for the week… then while it can work, it will typically work so painfully slow and the improvements will be so small and so gradual that most people just shouldn’t bother. Keep me updated if you can… I’m building quite the collection of success stories. For endomorphs, strength training can bring about great muscle gain, but that gain can quickly be lost if training halts. However, if you’re someone who doesn’t mind being in a slightly higher body fat range during the muscle building process, or you just want to focus on building muscle right away rather than spending any extra time getting leaner first, you can feel free to start bulking while you’re at the higher end of these ranges. I would like to know if you have any articles or maybe even quick advice on “carb cycling?” I just realized that although I have been making phenomenal muscle gains with your beginner workouts, I finally just read this article and realized I am short changing myself by not getting down to a more optimal body fat percentage (currently at approximately 20%) before starting the caloric surplus which has worked quite well in gaining muscle. I used to weigh a little over 105 kgs last year during the same month. Problem: I’m new to diets and working out and I have a few of things i’m unsure about. As the lifter gains in strength, they increase the number of motor units they can recruit, and this opens up an additional group of muscle fibers that can now be trained. in 20 weeks was purely for illustrative purposes. This article answers your question. I have been struggling with losing body fat for the last 5 years ( maybe even 10 years) since I always thought of losing “weight” instead of fat prior to that. From reading this blog today, what he said appears to be wrong. So if you’re not as toned as you’d like to be, then you either need to keep cutting and losing fat, or, if you truly are as lean as 17% (or even a little higher) and your lack of tone is a mostly a result of a lack of muscle mass… then good job lady, you’re lean enough to start building some muscle. We can regain lost muscle mass more easily than we can make new gains, because the original training process requires us to achieve increases in both motor unit recruitment (to access additional groups of muscle fibers to train) and in the number of myonuclei inside each working muscle fiber, while the subsequent retraining process does not. But generally speaking, yes, you should get lean now (ideally in the 10-12% body fat range) and then switch to bulking at which point you’d set a max limit for fat gains at that 15-16% range. I’m currently calorie cycling, 1950cal on training days and 1509cal on off days, but to be able to get rid of the lower chest fat and belly fat that I have left, and based on my calculation I would have to go bellow the 1500cal mark on off days to be able to keep getting rid of the fat I have left. Help. I know if I bulk I’m going to end up spinning my wheels. I’m extremely glad to run across your site today. I eat well and I am tracking my macros and eating all fresh fruit veg/lean meat but don’t know what percentages to go for to lose the (bit of) excess fat I have. During periods of detraining, we lose muscle size very quickly. If that’s what you mean, that’s normal. (50 lbs each) They are adjustable so I plan to start much lower than 50 lbs.I can do exercises for every muscle with pretty much dumbbells,except for the back muscles. But even when doing everything perfectly, you should still expect to gain some fat along with the muscle. My aim is to be around 60-62 kgs. becomes just minor details that will be insignificant (at best) in terms of their direct effect on your fat loss results. Don’t really have any experience with training just once per week to know exactly what degree of effect it will have on muscle maintenance in a deficit, so I really couldn’t say for sure. Hey! I was stuck at 166 lbs. While every week it is going down (0.5 KG – 0.8 KG), my weight is not going down by less. (Push-ups, pull-ups, etc). I mostly suck at this game, but I’d guess probably somewhere in 13-15%ish range. But if your answers are “yes” and “good” then you may be ready for an intermediate routine. Most people struggle to build mass. It is easier to maintain our current levels of muscle mass than to achieve those size gains in the first place, because workouts that are intended to increase muscle size must achieve larger transitory increases in the rate of muscle protein synthesis, which requires a larger training volume. I am currently 159lbs, about 13% body fat (measured with calipers), and 5,9 (175cm). And when the deficit is present, and the sufficient protein/EFA intake are there, and you’re weight training correctly… everything else (nutrient timing, food sources, exact ratios, etc.) Thanks for your speedy reply. I’ll continue to keep a good eye on the articles that you have directed to me as-well. I’m not sure if i fall into the fat beginner category in the article. The only crappy part is, idk if that weight is good or not. Well, the Twinkie vs. chicken theory is incorrect because the protein intake would be vastly different. This time around, I’m going to weight train your way. Hi, this forum is really insightful and I feel you’re the best person to ask, so here goes. It contains beginner, intermediate, and advanced home workouts. About 12 years too late, but I’ll gladly take it. “The more muscle we hold on to, the better we will look and feel, and the easier it will be to lose fat,” Juster says. So my first question would be about where you got this 17% number? As a result, we notice a meaningful (but not a dramatic) reduction in overall muscle size. You’ll actually be able to make some good strength progress (and possibly build some muscle) while you’re in that deficit losing fat. After a workout, the rate of muscle protein synthesis is increased for approximately 48 hours in the trained fibers, while the rate of muscle protein breakdown is not substantially altered. you collected on your site… it really helps, for the massive, contradicting overload there is on Internet (and i’ve read a lot!). Am i on the right track or should i change to achieve belly fat loss and keep muscles? And in most cases when a person claims to be that lean but CAN’T see their abs much if at all, odds are they are just not quite as lean as they think. I want to be them. But within two months of working out hard and eating right I was able to do 175 5 times without any help. I’ve been cutting for the last 3 month with your beginner routine (no cardio) and caloric deficit, which is of course required for fat loss. To make that happen the fastest or best way what should be my course of action? If you are a legit 20-22% body fat, then yes… I’d definitely recommend focusing on getting leaner first. I’m very thin so they recommended bulking and training everyday, that led to fat gains and over training. Get my best diet and workout content, and never miss an update. Macronutrient ratios and timing and that stuff plays a role too. Do you suggest I cut down to your suggested 10-13%BF before bulking? If you want to build muscle and lose fat, there are 3 options for you to choose from: In the case of bulking and cutting, you’d typically alternate between phases of each until your long-term goal has been achieved (additional details here: A Guide To Bulking And Cutting). Probably not. Should I work on Leaning out first? But where’s the balance point? In contrast, if we stop all types of physical activity and engage in total bed rest (or if we become an astronaut), then we stop recruiting more than just the high-threshold motor units. In order to gain muscle, our bodies need to be in an anabolic state, which is fed by an ample amount of protein, carbs, and calories. Hi, Thakns for the pointers, I have doubt, If I am already in the fat state and want to lose fat what are the kind of exercises/routines I need to follow, alongwith the weight training sessions. As for your question, first… you’re not going to build 10lbs of nothing but pure muscle in 20 weeks (and outside of some beginners, genetic freaks and steroid users, you’re not going to build muscle at that rate in the first place.). I don’t know what my body fat percentage is, but my best guess would be around 19-23%. “As we age, our hormone production also slows, which in turn can make the ability to gain and maintain muscle … And those are the pounds you want to lose. But the quest for lean muscle isn't a "men's-only" goal, nor is it an easy one. How to lose fat without gaining muscle. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. During the footy season here in Australia, I do train twice a week as an umpire in the sport before spending most weekends umpiring matches, and that’s my regular exercise between March and September. This deficit can be created through diet alone, which is usually my first recommendation. Anyways, thanks and good to know. Do you have any tips? Muscle has memory, and its much easier to come back than to get there in the first place. A lot of extremely good information! I wouldn’t call myself fat, but I would call myself overweight, and am lacking muscle at the moment. Once this recomp progress begins to stall, that would be the time to switch to bulking or cutting depending on what your body fat percentage and personal preferences are at that point. As far as weight training goes, if you’re a beginner, continue using the beginner routine. I used to have a BMI of 25% but after HIIT and walking almost everyday I was able to lose over 5% BF. Also, if I do manage to crack in say 2 days a week, are you saying that that will go some way to going beyond maintenance and building me muscle? Ha! I am 5’6 and 28 years old. Now obviously for overall health and function it’s a much better idea to eat more higher quality, natural, nutrient dense foods than crap. I started using a workout tracker before I found your site and I put some images up on their a month ago. Not ‘was obese and now i have flaps’ kind, but to a point that i think a tummy tuck would leave me uglier than what i look like now, if you get my point. This would obviously include anyone who is overweight or obese, as well as anyone who is above the ideal range for bulking that we just discussed. Were you tested by someone who knows how to do it, or was this something you got from some online calculator or body weight scale that also tells you body fat percentage? Hi, im 5 ft 8 and weight 131 lbs. But the strength is definitely awesome. just by understanding and following some of your posts. And what can i do to get visible abs again without stopping the bulk and sacrificing all the work ive put in so far? This particular post of yours made an impact on my weight loss and training goals. So in the transition, I shouldn’t expect to gain weight right? Gaining muscle without gaining fat is very difficult, even if you count every calorie you eat meticulously. He will definitely not going to build muscle nor strength right? I mean, I can tell, yeah, I’ve gotten a little bigger, but not noticably, I feel like that weight might be mostly fat, but then how could it if o have gotten stronger? Just wrote something a week or so ago about this very subject. Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. I’m at around 11% body fat(got it measured at my gym). For most people? Nice article you linked. My primary goal with my body is to be fit and athletic, beach body kind of . I am completely new at this and also do you have anytips on workout routines I should follow for a guy who has little muscle? If not, adjust until it does. Superior Muscle Growth has an entire 50+ page chapter entirely about cycling calories/carbs/nutrients. 15%bf. My diet is very high in protein, some carbs and fish oil supplements. I Just don’t know what to do? The only question is, which option is best for you right now? And like I mentioned a minute ago, exactly how lean you get before making that switch depends on your personal preferences. My question for you is, once I finish this program I would like to start bulking but I don’t know if to start with the beginner’s routine or not. I’ll tell you who those people are in a second. No, this technically isn’t a recomp, because you’re in a caloric deficit (rather than at maintenance) and you’re losing weight (rather than maintaining it). I’m 5’10, 172 with about 25% BF. I have been consistently weightlifting since Feb 2012. We do not need to elevate the rate of muscle protein synthesis sufficiently to cause a net increase in muscle protein addition. Am I going to have to gain more weight and almost look fat to get the results I’m looking for. Check it out. You’re lean enough to start bulking up, gaining mass, and beginning a non-idiotic muscle building workout routine that focuses on progression.”. In cases like these, knowing what to do first is pretty easy. Body recomposition: How to lose fat and gain muscle at the same time. I currently train 5-6 days per week, based on 3-4 days weights, circuits and HIIT training. Therefore, so long as we do not leave it a very long time between stopping training and starting again, we can typically achieve a similar level of motor unit recruitment at the start of the retraining period as at the end of the original training period. I’m following the guidance given in both your diet and workout plan (full body beginner workout #2) with the goal of losing fat, only because I want to reveal my abs, as my 2nd goal is to build some muscle to have a more leaner look. Create a moderate caloric deficit, get a sufficient amount of protein and weight train properly to maintain muscle and strength. But there are other factors involved too. I have used your beginner workout routine and have kept a small amount of cardio in the mix. I know some of the numbers are just guidelines and can change from person to person but would like your input since I couldn’t find any mention about this when doing calorie cycling. 170+ home exercises to choose from, with video examples for each. I appreciate the civil discussion here. A second out 5 times without any help actually as lean as you drop pounds is the! Gain 5 pounds of muscle size of the hard work I have also put 5! Other blog about how to build muscle and performance improvements are always no... Your own personal preferences IIFYM but the only question is where to stop drop pounds underlying... A sufficient amount of calories that causes a small increase in muscle protein synthesis sufficiently cause! 140-150 at 5 ’ 9″ and don ’ t really look good images up on their month... 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