Where Do I Go From Here?

Hey guys, I wanted to get some input.

For the last couple years in general I’ve worked on gaining strength. However, I was sticking around 24% bodyfat and having metabolic issues, so last July I prioritized fat loss.

Sept. 2006 I was 225 pounds, 25% bf and ok strong for a novice 35 year old. Last year July I was 200 pounds and about 23% BF, but stronger.

Now I am 180 pounds and about 15% bf. So, I am very happy about the fat loss, and my wife’s compliments are great. I look pretty good, and I am healthier.

I originally had a goal of getting to 10% bf. I’d probably have to go down to 170# or so for that. However, my ultimate goal is to be bigger (more muscle), but not with any more fat.

So, my question is, should I continue the fat loss success to 10% and put off any gaining, or could I start working on strength and muscle size without getting any more fat% (ideally lose more).

Bottom line is I’d like to be bigger, but not fatter.

Thanks guys.

BD

I believe the general consensus is to go ahead down to the 10% and then slowly add the weight back trying to keep lean while you do it.

This is different than the old school approach which was to try to gain all the muscle you were going to need and then diet the fat off the top. There have been studies that have shown that when you’re lean and you gain weight, you gain a higher proportion of muscle than when you’re fat and gain weight. So… get lean and try to stay lean as much as possible.

I believe Thibaudeau has some articles about that.

The Pencil Neck is absolutely right. I am on my way up. It takes some fine tuning and carefull monitoring. Just make sure you keep a good log of it. So if your doing something that starts to pack on more then you would like you can figure out what caused it.

So I could get to 10% and carefully stay at 10% while upping the muscle right? That’s the assurance I’m looking for.

I read somewhere that the body is most anabolic at about 12% so theoretically you should be able to make the best muscles gains while staying around that BF level. Of course everyone is difference and the actual number will vary but the basic premise is sound. Once you reach your goal bf%, doing a zig-zag or carb cycling diet should allow you to maintain your bf% and still build muscle at a desent rate. Eating this way on a regular basis actually feels quite natural since you eat more on days that you work out the hardest so it’s like a reward. On days you don’t work out you eat a more restricted diet.

12% is most anabolic? Interesting. I would like to read about that. Any suggestions as to where to find out more about that? Any links?

I suppose if I think about it, getting very shredded (single-digit BF%) would necessitate some catabolism right?

Guess I have some reading to do. I think I can get to 12%. Would be easier than 10% I imagine.

“Shredded” is one of those terms that can cover a lot of territory. To me, 3% is shredded. This is bodybuilding competition range.

I’ve lived in So Cal on and off for most of my life and I’ve taken numerous trips to Golds Venice over the years and seen many of the greats working out. There are also a couple of “pro” quality guys at my local gym and I’ve never seen one of them that was “shredded” at any time other than for contest prep. Others may have other experiences, but I’ve personally never seen one of the big guys off season at 3%.

Even the guys who stay lean move up to the 9 to 10% range for regular training. Compared to the average Joe, they look ripped. Compared to contest day, they look soft. It’s all a matter of perception. I think there is a danger for those of us who see a lot of pictures of guys in contest shape to think that is how they look all the time. My experience is that it just ain’t so.

That having been said, I do know guys who live every day in the single digit range but I think it is worth noting that not a one of them is big. The perpetually shredded guys I know are all endurance athletes and they look like it.

As always, your mileage may vary…

Thanks for your input guys. It’s been quite some time since I’ve been at 14% or better (over 10 years). I will work on getting to 10%.