Discussion
Over the last couple of years I've been losing weight with diet and exercise. I'm at the point now where in no longer fat or over weight just carrying a higher body fat % than I should.
I'm 6 foot 5 so consequently now I look a bit skinny and want to add some muscle. Not body building masses of bulk but a little. I do triathlons so carrying a load of muscle wont help but some increased strength and muscle will.
Anyway I am confused about how I ensure I add muscle without just putting fat on. From what ive read I need to eat 500 cals per day extra with a 50% carb 30% protein 20% fat mix. Any additional calories burned through exercise I also need to eat back. Then just lift a load of metal.
Is there any way to minimise adding fat? Do I just monitor it closely? Losing weight is easy as hippy see the scales going down and belly shrinking. Do I just make sure the scales go up and belt stays the same and adjust diet if that's not the case?
Any other tips? I've got a 3 x per week weights plan which focuses on compound movements which have specially been selected to benefit cycling and swimming.
I'm 6 foot 5 so consequently now I look a bit skinny and want to add some muscle. Not body building masses of bulk but a little. I do triathlons so carrying a load of muscle wont help but some increased strength and muscle will.
Anyway I am confused about how I ensure I add muscle without just putting fat on. From what ive read I need to eat 500 cals per day extra with a 50% carb 30% protein 20% fat mix. Any additional calories burned through exercise I also need to eat back. Then just lift a load of metal.
Is there any way to minimise adding fat? Do I just monitor it closely? Losing weight is easy as hippy see the scales going down and belly shrinking. Do I just make sure the scales go up and belt stays the same and adjust diet if that's not the case?
Any other tips? I've got a 3 x per week weights plan which focuses on compound movements which have specially been selected to benefit cycling and swimming.
One thing for certain is that to build muscle you have to stress it and break it down. This is done like you say lifting heavy with correct form, using mind and muscle connection so you concentrate on the muscle your working and not using momentum. Each session you need to step it up and don't worry about getting too big as it won't happen without training for a good few years.
As for diet I choose to use fat as my energy source (low carb high fat)as it will never run out until I get to 0% body fat and I will be dead then so it wouldn't matter
. I definitely have made more gains this way and have the energy at the end of a session like I did in my early 20's. My body fat due to this is kept naturally low so I can eat some fantastic foods and keep my abs on show all year round. This is what works for me and for many others, it may not work for you as we are all different, but if you want to add muscle and do not want to gain the weight it's a route I would at least try.
As for diet I choose to use fat as my energy source (low carb high fat)as it will never run out until I get to 0% body fat and I will be dead then so it wouldn't matter
. I definitely have made more gains this way and have the energy at the end of a session like I did in my early 20's. My body fat due to this is kept naturally low so I can eat some fantastic foods and keep my abs on show all year round. This is what works for me and for many others, it may not work for you as we are all different, but if you want to add muscle and do not want to gain the weight it's a route I would at least try. I usually work out my calorie requirements for maintaining, add 300-500 calories. (IIFYM is a good site for working this out)
Next, work out your protein requirement (1-1.5 g per lb of weight) and the calories required for that amount
Split carbs and fat 50/50 for the remaining calories.
I use MyFitnessPal for tracking the macros.
Are you doing weights at the moment? If you're new to it, 5x5 Starting Strength is a good way of getting into it and creating a decent base to build on. If you want something a bit different, Iron Addicts Simple Power Routine is also pretty good.
Next, work out your protein requirement (1-1.5 g per lb of weight) and the calories required for that amount
Split carbs and fat 50/50 for the remaining calories.
I use MyFitnessPal for tracking the macros.
Are you doing weights at the moment? If you're new to it, 5x5 Starting Strength is a good way of getting into it and creating a decent base to build on. If you want something a bit different, Iron Addicts Simple Power Routine is also pretty good.
If you're looking to gain muscle and maintain your bf % then I'd avoid eating an "additional" 500 cals per day and just try and eat "enough" based on your bmr plus whatever you're burning during exercise e.g. maintenance cals 1800 + exercise cals 600 = total cals 2400.
As long as you're getting plenty of protein and don't overdo it with the carbs, there's no need to "bulk" to gain muscle.
Something like a slightly modified Stronglifts 5x5 routine would be good for adding strength and a bit of size whilst maintaining an "athletic" build for your tri's - maybe look at doing 4 sets of 6-8 reps (instead of 5x5)
As long as you're getting plenty of protein and don't overdo it with the carbs, there's no need to "bulk" to gain muscle.
Something like a slightly modified Stronglifts 5x5 routine would be good for adding strength and a bit of size whilst maintaining an "athletic" build for your tri's - maybe look at doing 4 sets of 6-8 reps (instead of 5x5)
I started 5x5 a month ago; now up to a whopping 60kg for squats and deadlifts, 35 or so for the presses: so far so good and I've found it very good for establishing what I think is correct form - doesn't hurt, anyway...
I've never lifted before - arguably I'm not lifting now - and I'm also following 5-2 IF, so it'll be interesting to see what the results are: certainly not consciously looking to up protein intake as even on a fasting day it's over 0.5g/kg and on eating days it's around the 1g/kg mark.
BF is around 15% according to cheapo calipers - seems to vary mostly in step with the beer/CV ratio - so I'm not short of onboard fuel reserves.
I've never lifted before - arguably I'm not lifting now - and I'm also following 5-2 IF, so it'll be interesting to see what the results are: certainly not consciously looking to up protein intake as even on a fasting day it's over 0.5g/kg and on eating days it's around the 1g/kg mark.
BF is around 15% according to cheapo calipers - seems to vary mostly in step with the beer/CV ratio - so I'm not short of onboard fuel reserves.
ker lift heavy compound moves for low reps. Thanks for the tips. As I say I am not looking for massive bodybuilder bulk, just a more athletic appearance. Something like Michael Phelps, although I doubt I will ever have BF that low.
I think I have reasonable muscle definition already, and my shoulders have become more rounded and broader in the last year.
I have been lifting for a while but mostly light weights and many reps for muscular endurance. This is the first time I have lifted for sizable strength or muscle gains in years and years.
Currently doing 3/4 sets of 6 reps with a couple of low weight multi reps sets thrown in to keep the endurance. It is plan specific for swimmers so has big focus on the back muscles.
Will keep my calorie intake at maintenance + exercise and see how I get on.
I have been doing low carb high fat for a while to lose weight and it worked well for that but I found it impacted my more intense swim workouts.
I think I have reasonable muscle definition already, and my shoulders have become more rounded and broader in the last year.
I have been lifting for a while but mostly light weights and many reps for muscular endurance. This is the first time I have lifted for sizable strength or muscle gains in years and years.
Currently doing 3/4 sets of 6 reps with a couple of low weight multi reps sets thrown in to keep the endurance. It is plan specific for swimmers so has big focus on the back muscles.
Will keep my calorie intake at maintenance + exercise and see how I get on.
I have been doing low carb high fat for a while to lose weight and it worked well for that but I found it impacted my more intense swim workouts.
Please don't over-think how you want to look/how you should eat. STOP even contemplating the idea that you could end up looking like a bodybuilder, I guarantee you won't!
Start a sensible, musculo-skeletally balanced weights routine based around the big compound barbell lifts. You should squat, deadlift, bench press and overhead press. You should balance these movements with accessory exercises for hamstrings, back, rear delts and arms. You should aim to ALWAYS do more volume on pulling than pushing exercises (for upper body anyway). ie you should do more pullup and rowing volume than you do for pressing. Pick simple rep schemes and aim to improve week on week, either through extra reps or lifting more kg. The stronger you are, the more muscle you will have. It doesn't need to be any more complicated than that.
Diet is NOT THAT IMPORTANT. You do NOT need 1g protein per lb of bodyweight as one poster suggested. 1.25-1.5g per KG is more than ample. Of course you should aim to eat "healthily" ie getting all your important micronutrients but it is essentially training and overall calories that determine how much muscle you build. Not whether you choose to eat sweet potato or coco pops for carbs.
If you train hard and gain 1-2lbs per month max, you will not be getting fat. Gaining 1lb a week or more is a sure fire way for 75%+ of your weight gain to be fat.
Good luck!
Start a sensible, musculo-skeletally balanced weights routine based around the big compound barbell lifts. You should squat, deadlift, bench press and overhead press. You should balance these movements with accessory exercises for hamstrings, back, rear delts and arms. You should aim to ALWAYS do more volume on pulling than pushing exercises (for upper body anyway). ie you should do more pullup and rowing volume than you do for pressing. Pick simple rep schemes and aim to improve week on week, either through extra reps or lifting more kg. The stronger you are, the more muscle you will have. It doesn't need to be any more complicated than that.
Diet is NOT THAT IMPORTANT. You do NOT need 1g protein per lb of bodyweight as one poster suggested. 1.25-1.5g per KG is more than ample. Of course you should aim to eat "healthily" ie getting all your important micronutrients but it is essentially training and overall calories that determine how much muscle you build. Not whether you choose to eat sweet potato or coco pops for carbs.
If you train hard and gain 1-2lbs per month max, you will not be getting fat. Gaining 1lb a week or more is a sure fire way for 75%+ of your weight gain to be fat.
Good luck!
Edited by HonestIago on Monday 11th August 09:53
Edited by HonestIago on Monday 11th August 09:54
HonestIago said:
Please don't over-think how you want to look/how you should eat. STOP even contemplating the idea that you could end up looking like a bodybuilder, I guarantee you won't!
Start a sensible, musculo-skeletally balanced weights routine based around the big compound barbell lifts. You should squat, deadlift, bench press and overhead press. You should balance these movements with accessory exercises for hamstrings, back, rear delts and arms. You should aim to ALWAYS do more volume on pulling than pushing exercises (for upper body anyway). ie you should do more pullup and rowing volume than you do for pressing. Pick simple rep schemes and aim to improve week on week, either through extra reps or lifting more kg. The stronger you are, the more muscle you will have. It doesn't need to be any more complicated than that.
Diet is NOT THAT IMPORTANT. You do NOT need 1g protein per lb of bodyweight as one poster suggested. 1.25-1.5g per KG is more than ample. Of course you should aim to eat "healthily" ie getting all your important micronutrients but it is essentially training and overall calories that determine how much muscle you build. Not whether you choose to eat sweet potato or coco pops for carbs.
If you train hard and gain 1-2lbs per month max, you will not be getting fat. Gaining 1lb a week or more is a sure fire way for 75%+ of your weight gain to be fat.
Good luck!
Thanks. I was more concerned with putting on additional fat than turning into a body builder. I realise that's not going to happen quickly. Start a sensible, musculo-skeletally balanced weights routine based around the big compound barbell lifts. You should squat, deadlift, bench press and overhead press. You should balance these movements with accessory exercises for hamstrings, back, rear delts and arms. You should aim to ALWAYS do more volume on pulling than pushing exercises (for upper body anyway). ie you should do more pullup and rowing volume than you do for pressing. Pick simple rep schemes and aim to improve week on week, either through extra reps or lifting more kg. The stronger you are, the more muscle you will have. It doesn't need to be any more complicated than that.
Diet is NOT THAT IMPORTANT. You do NOT need 1g protein per lb of bodyweight as one poster suggested. 1.25-1.5g per KG is more than ample. Of course you should aim to eat "healthily" ie getting all your important micronutrients but it is essentially training and overall calories that determine how much muscle you build. Not whether you choose to eat sweet potato or coco pops for carbs.
If you train hard and gain 1-2lbs per month max, you will not be getting fat. Gaining 1lb a week or more is a sure fire way for 75%+ of your weight gain to be fat.
Good luck!
Edited by HonestIago on Monday 11th August 09:53
Edited by HonestIago on Monday 11th August 09:54
If I start gaining more than a lb a month I'll cut back on calories.
944fan said:
Thanks. I was more concerned with putting on additional fat than turning into a body builder. I realise that's not going to happen quickly.
If I start gaining more than a lb a month I'll cut back on calories.
I think you'll do fine as you what you're doing, I'd also not worry about a bit of fat gain- the type for training you normally do will burn that off in no time at all! If I start gaining more than a lb a month I'll cut back on calories.
Haggleburyfinius said:
ONe other thing worth mentioning; something that so many people seem to believe.
You will not turn into a muscle bound bodybuilder by doing normal strength training.
It takes years and years and years to get really big.
Exactly-normally, the opposite is true!You will not turn into a muscle bound bodybuilder by doing normal strength training.
It takes years and years and years to get really big.
There are many differnt factors that effect potential muscle growth and what your body can achieve.
Your natural body shape for starters;
Endomorph body types tend to be large framed. They often are able to build muscle fairly easily but they also tend to add fat easily as well ( you know, like the big doorman type whos big but got a gut to match for example).
Mesomorph body types tend to be naturally athletic , average frame size and can make gains easily. They dont have to worry about there fat levels to the degree an endomorph would and are genetically the "best" body type to have regarding shape/looks and being muscular athletic ( like the blokes you see on the covers of mens fitness etc, sprinters for example).
Ectomorphs have smaller , lighter frames and there muscle gains will be slower. Bonus is there fat levels are naturally low and easily lost if anys gained. ( like long distance runners, professional cyclists).
Most people tend to be predominately one of these body types with elements of others.
Then your diet and exercise programme determines potential gains . Your natural muscle fibres and shape also have a play in things as well- a bit of a minefield, really!
But, as has already been said, even if you're the most genetically gifted bloke with a top training and diet programme, you're not going to turn into Mr Universe anytime soon!
I personally do weights 2-3 times a week and 2 HIIT sessions( high intensity interval training) a week, which involves 30 second spints then rest repeated 7-8 times- this is much better for fitness and fat loss than aimlessly jogging for say half an hour at the same pace. i sometimes alternate the 100% sprints with running at 80% maximum for 40 seconds , then rest, repeated 15 times.
Ive only been doing the HIIT for a few weeks ( before , cardio was trekking, cycling and kickboxing a few years back) but the small amount of fat on me is shredding fast. ( Iam mainly an ectomorth body type, with some mesomorph thrown in , so that probably helps with the fat loss) I was 12/13% body fat now 10.5/11%.
Ive been doing the weights since i was 19 (23 years now!!) because i like to have a bit of muscle on my smaller frame but beacause of my body type, ive stayed athletic muscular rather than bodybuilder muscular, which suits me fine!
Good luck with your training and just really go for it. Not only will you look better but you will feel great with it, too.
Hoofy said:
On turning into a bodybuilder, the way I see it is like this: if you were popping to the local shops as opposed to driving across the country, you wouldn't choose to drive at 3mph to the shops because they're closer.
On the other hand you wouldn't buy a Ferrari to tow a trailer either...Flibble said:
Hoofy said:
On turning into a bodybuilder, the way I see it is like this: if you were popping to the local shops as opposed to driving across the country, you wouldn't choose to drive at 3mph to the shops because they're closer.
On the other hand you wouldn't buy a Ferrari to tow a trailer either...Flibble said:
Hoofy said:
You're going to have to explain that analogy to me!
I mean you should train for your goals, bulking up like a bodybuilder is no good if you want to run a marathon.Gassing Station | Health Matters | Top of Page | What's New | My Stuff