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Garicko 08-29-2012 01:37 PM

Help to get body fat below 10% and gain muscle?

So i wanted to build some muscle, but if i have a layer of fat over it then it's next to pointless,
My plan was to eat 5 small meals a day, eating lean protein, complex carbs and vegetables. and drinking only water and a glass or so of diet coke..

I was also going to do a 3 day workout split,
Monday: Chest, shoulders and triceps
Tuesday: rest
Wednesday: legs, glutes and abs,
Thursday: rest
Friday: Biceps and back
(upper body with a 8-12 reps, 3 sets, lower body 15-20 reps, 2 sets)

i was also wondering if i can still gain muscle whilst having a 500 calorie deficit per day.. (to lose fat)

also, should i do cardio on my rest days? if so, what cardio should i do (that wont burn muscle as well as fat)?

I know i have a lot of questions but i will be so grateful of any help you can offer, thanks! :)

iron_worker 09-10-2012 10:47 AM

You likely will not gain any muscle while on a deficit. You'll actually be lucky if you don't lose any muscle. Cardio will only increase the deficit you are creating. Cardio will generally increase your rate of muscle loss (especially steady state low intensity cardio).

Cardio is, however, generally a healthy thing to do and is great for the body in other ways such a promoting blood flow and strengthening the cardio-vascular system (never a bad thing).

I think if you're interested in maintaining your muscle mass then a healthy balance of cardio and diet-induced deficit is probably in order.


loganchristo 09-17-2012 03:17 AM

Struggle to keep your muscle mass and forget about muscle gaining.

This should be your primary concern. If you are lucky gaining muscle than keep doing what you do !

strongseth 09-19-2012 09:16 PM

The routine looks solid but like the others are saying... unless you are completely new to weightlifting there's no chance of gaining muscle while on a 500 calorie deficit. Unless of course you are juicing but thats not playing fair :)

irondog19 09-23-2012 04:00 PM

ahhh yes, the classic question so many people ask, yet the answer to most is generally the same- you cannot live in a perfect world, choose one and stick with it for awhile! clean/dirty bulk until satisfied and then enter your cut. But when cutting expect to not gain muscle mass. Many people think they're getting bigger and more muscular while cutting, but really it's just more definition and deeps cuts giving the illusion.

Unfortunately most ppl can't have the best of both worlds... suck it up- do the hard work and eventually you'll get the physique you desire.

Seng Stewart 12-12-2012 05:59 AM

If you are looking to gain muscle and lose fat, limit high starch meals to morning and post-workout, but increase the amounts and glycemic index of carbs in the post-workout period will help build muscle without providing too much stimulus for fat storage.

johnny5 12-19-2012 05:25 PM

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I agree with all these guys my friend, you ARE NOT going to gain new muscle while cutting. The most important thing to remember when trying to accomplish something like this as your goal is to prevent muscle wasting when your calories are lower and you are doing consistent cardio. I was leaning out this Summer for numerous projects and I kept my protein level up. Keeping your protein level high during this time is a good thing as muscles feed on it. I like to do the exercise bike with resistance when I am trying to get a good cardio workout in BUT NOT burn the amount of calories as I would just running all out on the treadmill. I like to keep the resistance high for about 1/3 of the time, moderate for the 2nd 1/3 and light for the cool down phase. I also feel this in my quads so it keeps my legs strong. Hope some of this helps man! And I love this icon :WEIGHT~13: cracks me up...LOL!!!!!!

aaliyahadams 12-20-2012 12:11 AM

Wow those muscles man you are awesome!!!

Tricka90 12-20-2012 05:22 AM

cut carbs!

johnny5 12-20-2012 08:21 AM

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Thanks aaliyah, I try my best to hang in there with the other great talent in the world. There is so much of it and I think it is good when I look around at others who are amazing as they motivate me to keep going and try to getter better in the fitness world. :WEIGHT~13:

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