Hm, don’t cut. I’ve seen too many guys who assumed that after they get down to single digit bf, they can eat shit and stay lean. Keep adding mass with open eyes (to keep fat gains minimal) and you’ll look better than you’d d with a cut.
On the long term, if you add more muscle than fat, your bf percentage will decrease, yeah. I believe it’s possible if you are not eating half a pig at every sitting with soda.
[quote]Professor X wrote:
[quote]benjamin1272 wrote:
@ Professor X
The point of a 6 meal plan is to accelerate your metabolism which in result reduces the amount of fat.
If you have a lean base with minimal amounts of fat( enough just to see the 6 pack showing), I believe if you continue on the 6 meal plan with higher dosage of protein and carb intake you shouldn’t start seeing those abs disappear[/quote]
@ you
I am waiting on you to explain what mechanism is at play that keeps you from adding body fat if you eat more calories than you expend when leaner the same way you added body fat when you were at a slightly higher body fat percentage.[/quote]
Improved insulin sensitivity/nutrient partitioning? More favorable hormone profile?
Depends on what kind of body fat percentages we are talking here though
[quote]Proud_Virgin wrote:
[quote]Professor X wrote:
[quote]benjamin1272 wrote:
@ Professor X
The point of a 6 meal plan is to accelerate your metabolism which in result reduces the amount of fat.
If you have a lean base with minimal amounts of fat( enough just to see the 6 pack showing), I believe if you continue on the 6 meal plan with higher dosage of protein and carb intake you shouldn’t start seeing those abs disappear[/quote]
@ you
I am waiting on you to explain what mechanism is at play that keeps you from adding body fat if you eat more calories than you expend when leaner the same way you added body fat when you were at a slightly higher body fat percentage.[/quote]
Improved insulin sensitivity/nutrient partitioning? More favorable hormone profile?
Depends on what kind of body fat percentages we are talking here though[/quote]
A “more favorable hormonal profile”? Could you go into more detail about how small decreases in body fat percentage in the order of less than 10% cause a significant change in “hormonal profiles”?
What I am getting at is just because some of this is super popular to say right now doesn’t mean it is based on real facts. Relating someone who is 40% body fat to someone who is 10% is way different than comparing the same person at 15% vs 10%.
After consideration, I have decided to keep bulking up for… ever. Read a couple articles, I found out that eventually you’ll decrease your bf level if you have a solid nutrition plan( Pain in the a$$ to maintain) that consist in clean fat and carb intake.
I’ll eat till I reach 205( maybe in 6 months~~) A lot will be fat, I’m just concerned in developing fat cells which are permanent. When I reach 60 I don’t want to be engulfed of fat if my structure doesn’t allow to lift.
Thanks for everyone’s input; appreciate it
183lb
22lb to reach my next goal
Surprising my forearms is where I want them at 14inch both arms.
I do a lot of static holds, and reverse curls
You look quite lean already, in that if you went down 22lbs I think you’d disappear.
If I were you, at that young age, I’d keep lifting heavy on the basic lifts (no way I needed to do cable crossovers then or even now) and eat lots of good food.
[quote]MODOK wrote:
Most just wonder aimlessly in the forest of bodybuilding, never spending enough time walking in the same direction to get anywhere.
[/quote]
Great way to put it Modok! Well said. : )
no I want to gain 22lb of lean muscle
[quote]benjamin1272 wrote:
The point of a 6 meal plan is to accelerate your metabolism [/quote]
Well this is completely wrong. Why not eat 24 meals then? Keep your metabolism accelerated allllll dayyyyyy
[quote]Professor X wrote:
[quote]Proud_Virgin wrote:
[quote]Professor X wrote:
[quote]benjamin1272 wrote:
@ Professor X
The point of a 6 meal plan is to accelerate your metabolism which in result reduces the amount of fat.
If you have a lean base with minimal amounts of fat( enough just to see the 6 pack showing), I believe if you continue on the 6 meal plan with higher dosage of protein and carb intake you shouldn’t start seeing those abs disappear[/quote]
@ you
I am waiting on you to explain what mechanism is at play that keeps you from adding body fat if you eat more calories than you expend when leaner the same way you added body fat when you were at a slightly higher body fat percentage.[/quote]
Improved insulin sensitivity/nutrient partitioning? More favorable hormone profile?
Depends on what kind of body fat percentages we are talking here though[/quote]
A “more favorable hormonal profile”? Could you go into more detail about how small decreases in body fat percentage in the order of less than 10% cause a significant change in “hormonal profiles”?
[/quote]
Id actually argue that there are plenty of men whose hormones will be optimal in double digit bf% (to avoid using an actual number) compared to single digit. Assuming nutrition is the same in both cases. Most men dont have the genes to walk around at 8%.
And to avoid derailing the thread.
OP you have nothing to cut down to. If you dont have abs now, at your level of development, dont expect to even be ABLE to get down to 8%. You dont have enough muscle to support that low of a bodyfat% (and clearly you dont have the genetics to have shredded abs with minimal muscle).
Eat intelligently. Gain muscle and dont become a slob that doesnt mean dont gain fat while you grow). And start taking lifting serious or be happy with looking completely average for the rest of your life.
[quote]benjamin1272 wrote:
I’ll eat till I reach 205( maybe in 6 months~~) A lot will be fat,[/quote]
fuck, you sound like a lazy waste of space.
[quote]benjamin1272 wrote:
When I reach 60 I don’t want to be engulfed of fat if my structure doesn’t allow to lift. [/quote]
Say what? If English is supposed to be your first language then you will have a lot
more to worry about at 60 then your “fat engulfment level”
You want to be lean and bulk…
Try the anabolic diet - but run it in a bulking phase, you’ll gain muscle and stay around 10/11% BF if you do it properly.
Research the anabolic diet - you can download the pdf book for free, just search on google.
If you try and gain lean muscle on a normal diet, you won’t get anywhere…
[quote]benjamin1272 wrote:
… read a couple articles, I found out that eventually …
[/quote]
This may be your problem.
Try this sometime: “I changed my diet and routine for 16 weeks, found out that eventually …”
Let us know how that works out for you.
[quote]muscleinkorea wrote:
You want to be lean and bulk…
Try the anabolic diet - but run it in a bulking phase, you’ll gain muscle and stay around 10/11% BF if you do it properly.
Research the anabolic diet - you can download the pdf book for free, just search on google.
If you try and gain lean muscle on a normal diet, you won’t get anywhere…[/quote]
What is with shit like this? Whether you stay at a certain body fat percentage has to do with how much food you are eating and your own genetics.
In fact, if your goal is to stay a certain number more than it is to gain muscle, you are probably doing it wrong.
[quote]muscleinkorea wrote:
If you try and gain lean muscle on a normal diet…[/quote]
SEMI SIDE NOTE/HIJACK:
Can you please take the phrase “lean muscle” out of your vocabulary. Muscle IS lean, you don’t have to say the “lean” part. (pet peeve of mine)
/side track-pet peeve
Back to the topic… I think you know what you need to do OP. You need to gain more size because you don’t have anything to really cut down too. Saying that you are going to gain weight but you know “a lot of it will be fat” is not starting out on the right foot. If you’re gaining weight and “a lot of it is fat” then you’re probably doing it wrong.
Start with a slight caloric surpluss (200-500 kcals over maintenance) and go from there. See how you’re progressing. If you’re gaining a lot of noticeable fat then scale that back a little. You’re young and have a lot of time (this is a marathon not a sprint) so if you’re overly concerned with fat gain you should start out with a more conservative caloric surplus IMO.
There is a lot of nutrition info in the “supps and nutrition” forum so you can look up almost any “diet” there if you need/want something with a cool name. You can always just do a “basic” BB style diet of 1-1.5g of protein per lb of BW, 25% of your kcals from fat and then just fill in the rest with Carbs (mostly around your “workout window”). That’s a pretty basic and easy diet to create/follow. If you’re gaining too much fat for your liking then you can up your protein intake a bit and lower Carbs. Or up your fats a bit and lower carbs, ect…
Good luck OP
[quote]gregron wrote:
[quote]muscleinkorea wrote:
If you try and gain lean muscle on a normal diet…[/quote]
SEMI SIDE NOTE/HIJACK:
Can you please take the phrase “lean muscle” out of your vocabulary. Muscle IS lean, you don’t have to say the “lean” part. (pet peeve of mine)
/side track-pet peeve
Back to the topic… I think you know what you need to do OP. You need to gain more size because you don’t have anything to really cut down too. Saying that you are going to gain weight but you know “a lot of it will be fat” is not starting out on the right foot. If you’re gaining weight and “a lot of it is fat” then you’re probably doing it wrong.
Start with a slight caloric surpluss (200-500 kcals over maintenance) and go from there. See how you’re progressing. If you’re gaining a lot of noticeable fat then scale that back a little. You’re young and have a lot of time (this is a marathon not a sprint) so if you’re overly concerned with fat gain you should start out with a more conservative caloric surplus IMO.
There is a lot of nutrition info in the “supps and nutrition” forum so you can look up almost any “diet” there if you need/want something with a cool name. You can always just do a “basic” BB style diet of 1-1.5g of protein per lb of BW, 25% of your kcals from fat and then just fill in the rest with Carbs (mostly around your “workout window”). That’s a pretty basic and easy diet to create/follow. If you’re gaining too much fat for your liking then you can up your protein intake a bit and lower Carbs. Or up your fats a bit and lower carbs, ect…
Good luck OP[/quote]
Exactly. This is why I didn’t want to post that before pic at first because I know that some people will act like that was a goal to gain that much or as if that is what is recommended…when that wasn’t what was going on at all.
If you are gaining that much body fat, you are eating too damn much…period. Bulking up does NOT mean gain weight indiscriminately…and no one ever needed to say “lean bulk” before…because that ain’t bulking up if you aren’t making huge gains in size and strength.
I hear you OP.
BUT, I will tell you what I went through. I wanted a much more muscular physique, but I did NOT want any fat in the process. I wanted to be able to see abs forever. People on this site told me over and over that it wasn’t possible for me (I have normal genetics). I tried to maintain leanness, which meant ‘bulking’ then ‘cutting’ then ‘bulking’ again.
In about a year I made very little progress. I’m telling you - almost none. I ran a half marathon, I could do crossfit stuff, but I did NOT look like I lifted weights.
For the past while now, I’ve been eating to support growth. I don’t use the term bulking anymore - it’s stupid in my opinion. I’m growing - that’s it. I don’t look at a scale often (if ever), I don’t count calories (I have an idea though), I don’t obsess. I follow principles, but I’m not crazy about diet either. I’m also only 20.
As a result, I’ve gotten bigger without significant fat gains. I’ve put on fat, but I’m not some kind of slob. I also think that if you put in the work, you will look much better in a year or 2 or 10.
Some of the principles I (me) follow:
Eat at least 1.25-1.5g protein/lb BW every day
Eat a ton of good carbs, but make sure they’re complex carbs (no sugary shit, at least not a lot)
Eat enough fats to keep your body happy
Lift with some fucking intensity
I try to minimize carbs around my last meal - I guess you could call it a carb cutoff
Eat less carbs on off days
That’s it. No obsessing, none of that. I also am NOT going to avoid going to a restaurant on a date or whatever because I would have to violte my carb cutoff. Save the social leprosy for cutting lol.
…and for the record, Hiss09 no longer looks like a starving person locked in someone’s basement.
