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Am I over thinking this diet thing?
Posted on 6/2/17 at 12:01 pm
Posted on 6/2/17 at 12:01 pm
my goal is to be a very lean 190lbs. I am currently 181lbs with about 15-17% body fat. I'm 30 years old but really unable to achieve the fitness goals I desire: I either end up surpassing 190lbs and am fat as frick or if I do watch my macros I'll remain a pretty ripped up 175lbs.
I've tried the keto diet and lost a ton of weight on it. I love how my body was chewing on fat but I really saw my strength gains depleting. Is it possible to bulk on the keto diet?
Is my best bet just doing a super clean bulk and rising to 200lbs and just slowly tapering off the 10 or so pounds of fat that I want to lose?
I've tried the keto diet and lost a ton of weight on it. I love how my body was chewing on fat but I really saw my strength gains depleting. Is it possible to bulk on the keto diet?
Is my best bet just doing a super clean bulk and rising to 200lbs and just slowly tapering off the 10 or so pounds of fat that I want to lose?
This post was edited on 6/2/17 at 12:13 pm
Posted on 6/2/17 at 12:28 pm to FrancisCostello
Lean gains is what I do. I think keto is fine for losing weight but not optimal for gaining muscle
Posted on 6/2/17 at 12:35 pm to goldennugget
Yeah man that's exactly the idea I'm looking for. I've tried the LeanGains approach briefly but didn't really give IF the proper chance.
Ideally, I just would love to find a diet that lets me shred this fat while packing on the muscle but from what I understand you really have to just pick which you're going to specialize in, whether that be a caloric deficit or surplus.
You think LGIF is the way to go?
Ideally, I just would love to find a diet that lets me shred this fat while packing on the muscle but from what I understand you really have to just pick which you're going to specialize in, whether that be a caloric deficit or surplus.
You think LGIF is the way to go?
Posted on 6/2/17 at 6:34 pm to FrancisCostello
So I think lean gains is the approach you should take but with really high protein like martin has his actual clients do. Think 1.5 to almost 2 grams per pound of body weight.
But one thing you are going to have to understand is, it's not gonnna happen overnight. The D.C. Training approach would be faster but you will put on more fat also.
Let's put it this way, watched what I ate by tracking macros almost the whole last year, lifted heavy as hell and pushed my strength on all the major lifts and pretty focused on nothing but barbell and db lifts as I lift at home with only a few machines. I gained a whole damn 11 lbs of muscle in a damn year. That's less than a pound a month.
Think about that, pounding away in the gym 3-4 times a week, week after week, month after month to gain a whole 1 lbs a month. I have done this for almost 36 months With the last 20 or so really consistent. Now granted quite a bit of that I was cutting but in the last 22 months, in the last 36 months I have gained a whole 20 lbs of muscle.
All of this and I have an advantage being that I am on TRT for life so my hormones don't flucuate like a normal person. My levels are about the same as normal 35 year old though even towards low end of scale.
I say all this for you to understand building muscle without packing on huge amounts of fat is not easy at all and takes lots of time and patience. 8-10 lbs of muscle built then kept over a year is a great pace unless you are new and doesn't sound like you are.
But one thing you are going to have to understand is, it's not gonnna happen overnight. The D.C. Training approach would be faster but you will put on more fat also.
Let's put it this way, watched what I ate by tracking macros almost the whole last year, lifted heavy as hell and pushed my strength on all the major lifts and pretty focused on nothing but barbell and db lifts as I lift at home with only a few machines. I gained a whole damn 11 lbs of muscle in a damn year. That's less than a pound a month.
Think about that, pounding away in the gym 3-4 times a week, week after week, month after month to gain a whole 1 lbs a month. I have done this for almost 36 months With the last 20 or so really consistent. Now granted quite a bit of that I was cutting but in the last 22 months, in the last 36 months I have gained a whole 20 lbs of muscle.
All of this and I have an advantage being that I am on TRT for life so my hormones don't flucuate like a normal person. My levels are about the same as normal 35 year old though even towards low end of scale.
I say all this for you to understand building muscle without packing on huge amounts of fat is not easy at all and takes lots of time and patience. 8-10 lbs of muscle built then kept over a year is a great pace unless you are new and doesn't sound like you are.
Posted on 6/2/17 at 7:00 pm to FrancisCostello
what I'm going to do is get to the bf % I want then figure out maintenance and start adding 200-300 calories of about the same type of diet and slowly work that up. Then when I get to about the weight I want, I won't have the % I want but I'll eat the same and add cardio till I'm where i wanna be and find maintenance.
This post was edited on 6/2/17 at 7:02 pm
Posted on 6/3/17 at 7:01 am to FrancisCostello
You should get a complete hormone panel, seriously. It seems pretty general that bulking equals getting fatter if your hormones are out of whack, especially post 30.
Otherwise, I am a fan of bulking only if you are sub-12% BF. The conversion of T to E by body fat is too much of an issue at higher BF%.
Otherwise, I am a fan of bulking only if you are sub-12% BF. The conversion of T to E by body fat is too much of an issue at higher BF%.
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