atxlax

Right now I'm guessing I'm around 12% body fat (because my abs are pretty defined with out flexing them), is there a way to get below 10% bodyfat and keep it low while continuing to gain muscle. All help would be appreciated.

my stats as of 10/15/05:
height 5'10
weight 150 pounds
max bench 205
dont squat because of acl injury

johnsbod

For most people it is really diffacult to gain muscle and lose fat at the same time. I'm not going to say it isn't possible, but it is diffacult. Since you already have a low level of bodyfat I would imagine that would make it even harder to do both simultaneously.

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Sixpack

Well its not easy to do as to increase muscle you have to in a way up your total calories. You can maintain a low BF and minimize fat gain by eating clean foods and incorportating cardio on your lean bulking routine. 3x per week miniumum on a lean bulk for 30-40min is a very good idea. Diet is 85% of it though

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atxlax

Right now I'm lifting 3-4 times a week and I count lacrosse practice as cardio because I start which means I have to constantly be giving 100% in drills to keep that starting spot.

I guess what I'm asking is how can I look half as good as this guy year round. this is just some random guy from menshealth.com

deadbluesky

when i cut with an ECY stack, i lower my carbs, not the atkins diet just lower it

Sixpack

Cardio-Diet = results , rememeber many people bulk up first and put on muscle and then cut down later on.

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pammiejoe6

its difficult to keep the same "look" all year round.

i think its possible to lose weight and gain LBM, but like johnsbod said its extremely difficult. you must have total control in the kitchen...IMO diet is 85% the battle and then training added into that rounds it out.

i am a true believer that too much cardio is detrimental to gaining lean muscle mass.
i also believe that the low carb way of eating is the best when you are cutting and want to deplete your body of excess water weight. this ALWAYS brings out the abs and muscles much better than when you are full of water and bulking.

anyhoo just my opinion...hahhaa...im still in need of TONS of cutting so i am definitely no expert...LOL

atxlax

I don't really have a problem with cravings considering alderol takes away most of my appetite, I only eat when my family eats.

DarkFalcon

That guy is fairly small, he's just very lean which makes him look bigger. You need to put on muscle first then you can worry about cutting up. Trying to do both will leave you spinning your wheels.

Steve_W

Dude, one thing. I have completely raptured my ACL 2 years ago, but I can still squat. You just have to modify your form, and lower the weight with higher rep (I like 8-12). Too good an exercise to drop.

atxlax

Yea but I'm waiting to get surgery until next summer.

atxlax

But how can I get bigger while keeping it about 10% I know he is probably 7% or lower.

DarkFalcon

Why are you obsessed with lean bulking? You can go up to 14-15% and still cut down relatively quickly. You can get bigger and maintain a low bf% but it's going to take you a hell of a lot longer to do it. Trust me I tried for years to very little success.

atxlax

Because I play lacrosse so I dont want anything but muscle, and I'm also on the swim team.

Swim team=shirt off a lot in front of hottttt girls and I want to look good.

DarkFalcon

lol..you can still look good at 14-15% if you have the muscle to go with it. You'll just be a bit smooth. You need to make short term sacrifices for the long term gain. One guy that has managed to add mass and stay lean is Skip Podar (Abdominator here). It's taken him a lot of years to do it but he has gotten there. He could have done it 10x faster IMHO if he went all out bulking but that's the route he chose. Check out his fitness page he outlines how he did it.
http://www.skippypodar.net/Fitness/

BigZeke

A lot of people lately seem to be taking the stay lean + gain LBM route. I believe Derek Charlebois is doing the same thing as well. Once I get down to a good BF level I plan on doing that as well. I've wasted too much time with the bulking/cutting crap

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DarkFalcon

Ya but Derek gained 95% of his size doing it the old way. It's fine when your already at his level and you want to add a few quality pounds a year but if your starting out at 132 pounds of LBM gaining a couple of pounds a year isn't going to cut it IMHO.

ZackMurphy

Exactly. You can add LBM and stay lean, but it's a much finer line to walk - to remain hypercaloric, but not by as much, and at the proper macronutrient ratio to maintain a low bf%.

It's really more about picking a more clearly defined goal. If you want size, go get size. If you want to stay cut just so some shallow chicks will look at you, do that. But if you want both, expect a much longer haul.

I tried for both for a while. Result? Nothing gained. I was still lean, but only a speck more LBM. Now I just understand that with my new LBM will come some additional bf%. Losing fat, when you understand diet, is the easiet thing in the world.

DarkFalcon

Thanks for the backing Zack.

ZackMurphy

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