Tag Info

Hot answers tagged

6

Presuppositions The presuppositions in this question are mistaken. A) It is possible to gain muscle and lose fat at the same time if the conditions are right. B) It's not true that one should not change one's training program while cutting--one should still do some heavy lifting, but the program should change. The point of heavy lifting during a cut is to ...


4

Increasing your muscle mass first will raise your BMR making it easier to lose the fat afterwards. Also, I think that it will be very difficult to increase your muscle mass without putting on at least some amount of fat, so cutting is perhaps a better thing to do later.


4

I always find it more satisfying to gain, since I like to eat. :-) If you're just getting back into things, you'll find that your strength gains will be rapid until you get close to your old level (muscle/nerve memory) and that will be psychologically satisfying. Also, having more muscle can only help later when you want to cut (burning more calories, if ...


4

I think this depends on what your ultimate goal is: If your goal is to be able to lift as much weight as possible, bulk first If your goal is look like an underwear model, probably cut first If your goal is general health/something in between, I seen no reason why you can't just start working out without making any radical changes first and let your body ...


4

As Berin noted, bodybuilding cutting techniques are applicable here. In one week you really can't lose any appreciable fat, but what you can do is try to drop water weight. A few tips for this: Stop taking creatine about a week before Limit fluid and sodium intake, especially during the last 24 hours Eat a high protein diet (can act as a diuretic) Day of: ...


4

You have made solid progress. Congratulations, keep up the hard work. If I were you I'd switch to a program that adds weight weekly or monthly, such as Rippetoe & Kilgore's Texas Method from Practical Programming, or 5/3/1, or another similar program. That will keep you adding strength for quite a while longer. I'd consider switching up exercises, to ...


3

Start light with the weights whilst you get back into lifting. Use that time as an opportunity to lose fat (maybe 5% body fat) and then when you're ready to lift heavy you should aim for a bulk then. It makes a lot more sense to bulk up when in the 10-15% body fat zone, because your hormones are more conducive to putting on lean muscle rather than a mix of ...


3

One point I should mention is that the 'bulking & cutting' method to building muscle is actually quite an inefficient one. Not that it doesn't work, it does and has done for decades but it is far easier for the body for you to eat sensibly but not intensely strict for 12 months a year than it is to pig out for 6-8 months and then cut for 3-4 months. ...


3

The body can use about 31.4 Cal / lb of fat / day. This key statistic tells you a lot about your maximum rate of fat loss, because fat loss only happens when the body is using calories from your fat stores. There is thus a maximum rate of fat loss, and that rate is dependent on how much fat you have. If you have 25 lbs of fat on your body, then you can ...


2

What you are talking about is what body builders call cutting. So understand the following two major principles about six pack abs: Body fat covers the abs you already have, so you want to trim the fat Diet takes care of 80% of your weight loss goals, the other 20% come from the exercise. There's a book called "The Truth about 6 Pack Abs" that outlines ...


2

Doing something like StrongLifts 5x5, Starting Strength, or Madcow on a calorie deficit is like running into a headwind. It will be harder to make good progress with the weights. Essentially, you will run out of energy before you feel like you are really challenging your strength. There's nothing magical about any of the programs I listed, but the lot of ...


1

First thing - take a week off. Strength training tears down tissue before it's built back up. Especially heavy training. I've often heard it said that you're not really making gains while you're in the gym - you make gains while you're at home recovering from your training. Be smart and learn to integrate "time off" during your training. This will give ...


1

I highly recommend following the StrongLifts protocol for not completing all prescribed reps for an exercise: if "you didn't accomplish 5x5 on your Squat...you do NOT increase the weight the next workout for that exercise." Page 47. If you fail to get all the reps for that weight 3 times in a row, deload by 10%. Once deloading stops working, then switch to ...


1

There are several accepted ways to carb cycle, a discipline that has been in use for a couple decades now. Let's first cover some basics on carb levels: Below 120g/day: ketogenic levels. Ketosis is a useful tool for burning fat, however it does affect your strength levels. 120-130g/day: Minimum levels needed for your brain and thyroid to function ...


1

You continue to train for your goals. The best way to curb muscle loss is to eat at a slight caloric deficit, as opposed to an extreme deficit. The more extreme the deficit, the more muscle your body will break down for energy. And since the idea of weight loss is generally to retain as much muscle as possible and shed as much fat as possible, slow and ...


1

I really think this would have to do more with diet than exercise. I've heard that the best way to slow the muscle loss while cutting calories (don't believe there is a way to stop it) is to eat lean protein/or protein shake both right before and right after your workout. (NOTE: While you see a lot of people on the forums who drink protein shakes for no ...


1

Stumbled upon this late, but, there's actually an indirect way of guesstimating that muscle is being catabolized. I'm probably going to show my age in this question, but, back in the "old" bodybuilding days, we would use Ketostix to check the urine for the presence of Ketones. Ketosis indicates a high level of ketones in the body. Ketones appear in the ...


1

I am in the same range of body fat as you are. I start my workouts with a 5 mile run or 45 minute swim, then I hit the weights. I do this 4-5 times a week and I have been losing weight consistently. At the same time I have been building muscle. I don't want to be big I just want to be strong and have some definition. Last week I ordered Axis Labs ...



Only top voted, non community-wiki answers of a minimum length are eligible