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Burning fat without losing muscle...
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02-03-2012, 02:49 PM | #45 | |
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Yes, D1 athletes learn a lot more about training and nutrition, but I am no expert. I'm not disagreeing with anyone...I just dont understand why personal attacks have to be made and was in the process of making fun of Quick6EF for doing this numerous times. Why do you insist on making negative comments when it is clear you are not reading everything? 25 min (Bike) cardio each day I work out, that is followed by running 2x per week and speed drills 2x per week. In addition, that is followed by the weight program i listed. BTW...exercise for each area includes numerous types of lifts. I guarantee there are about 95% of the people at every gym that go through the motions and dont actually work hard enough. The bike workout for 25 minutes is balls-out...dripping when I am done. it's not for everyone and i guarantee you would not be able to hang with me...maybe a few months ago when i was a fat couch potato at 225lbs. Good for you with the swimming...did you swim in College? There is an enormous difference in training, nutrition, and especially coaching at the next level. Now you just made fun of the other guy...are you not happy? I also agree with him in that it is not molecular engineering or science...just do it!
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02-03-2012, 03:06 PM | #46 | |
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Show me ONE STUDY with a group of people (or even ONE person), with a daily caloric deficit and measurable lean mass gains and you will have proved me wrong. Until then, you're going on all opinions. Now you are ragging on people for throwing personal attacks out there, but you keep doing it yourself. Hypocrisy huh? I couldn't care less about what you think my "true colors" are, you're still being a hypocrite. Post some facts like the others here have or kindly see your way out of the thread. My true colors are trying to help the OP out and filter the bullshit people like you are trying to feed him. I'm sure your 25 minute bike workout is really tough... EDIT: http://www.bodyrecomposition.com/fat...ng-fat-qa.html A good read on some of the physiological processes. If you're an out of shape beginner (not the OP who is in shape already), it's possible to gain muscle and lose fat, but for a small period of time only until the fat cells become less insulin resistant. And here is another "site" with claims that you can lose fat and gain muscle at the same time: notice that to learn the secret you have to buy their crap, LOL http://www.holygrailbodytransformation.com/index1.shtml
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02-03-2012, 03:44 PM | #47 | |
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BTW...I studied physiology, kinesiology, and anatomy. Did you? Again...Why the personal attacks? I was also a black belt so we can go to the local dojo and do a few rounds if you want My specialty was Jiu Jitsu with emphasis on Muay Thai. Why do you keep trying to emphasize you are in better than me? I dont care...Is it penis envy? Your car is better than mine? Well, mine is bigger and my car is faster
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02-03-2012, 03:47 PM | #48 | |
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Hey look, as I said already, do what you want to do and I'll stay my course. Personally, you sound like the guy I see at the gym that just sits on a mat and reads his books while everybody around him is actually working out. Gotta ask though, in all your excitement are you confusing your players? I never said cutting caloric intake alone was going to build muscle. On that, we can agree. It doesn't work that way. You'd lose fat and muscle if all you did was cut the calories. But that doesn't exactly seem like rocket science to figure out. All I know is as I said in my first post, by cutting my caloric intake, throwing in daily cardio (20-40 mins treadmill) and 4 sets of 10 reps of various dumbell work, my waist and stomach are smaller, and my arms/chest have definitely seen an increase in muscle and strength. In all this debate, do you think it's possible you're overlooking one small fact; that eing that not everybody responds to caloric deficit, weigh lifting, cardio, etc the same way. Would be nice if it were that simple, but it's just not. Rus |
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02-03-2012, 03:52 PM | #49 |
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I know your fingers are hitting those key at a feverish pace, but I've had my humor for the day. Talk to you tomorrow buddie
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02-03-2012, 03:58 PM | #50 |
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just fun facts, many of the top amateur guys I know that cut for shows don't bother with cardio, they run intermittent fasting or keto diets. Ultimately the key is a caloric deficit for the WEEK (not necessarily per day) and LOW blood sugar thus low insulin levels for 16-18 hours a day average.
Cardio is a dumb way to reduce net caloric intake for a day, and is often counterproductive when done by noobs. fight on
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02-03-2012, 04:02 PM | #51 |
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Yes you can, elite PL'ers do it every day they train while staying in a weight class.
neurons fire and contract muscle tissue, it's a CNS game as much as a mass game. ironaddicts.com // leangains.com // alanaragon.com /thread
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02-03-2012, 04:02 PM | #52 | |
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02-03-2012, 04:04 PM | #53 |
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interesting...what's elite PL'ers? Pilates? if so, tha'ts way out from the norm.
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02-03-2012, 04:41 PM | #54 |
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Thanks for the sites...I agree 'Fuckarounditis'...95% or more in the gym.
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02-03-2012, 11:11 PM | #55 |
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Read this article:
http://www.bodybuilding.com/fun/layne36.htm Natural bodybuilders have the same goal: lose fat while sparing muscle. Keep you fat loss to 2lbs a week tops. |
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02-05-2012, 07:09 PM | #56 |
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You know what? I don't need to say anything else, just...
LOL @ these people thinking 20 minutes of biking and treadmill walking/running is hard work...
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02-05-2012, 07:16 PM | #57 |
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Read the article in the new Men's Fitness (March 2012)... starting on page 75, titled 'Lose Carbs, Gain Muscle'. It is based around the Carb Nite philosophy and has an excellent 4 day workout cycle to go along with it. Plan to start tomorrow... I have been wanting to cut carbs for awhile now. I will try it out for a month, and depending on how it works out, may or may not continue with it. I have been very happy for the last year with Crossfit though.
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02-06-2012, 11:52 AM | #58 | |
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02-09-2012, 09:06 AM | #59 |
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Currently I'm running a 500-600 calorie deficit, trying to lose extra fat. I've been watching my macros, but I'm new to this whole thing. I've been lifting and cardio about 5 days a week, but what I'm picking up from this thread is that I can't gain muscle if I'm running a deficit, even if I'm lifting and doing cardio? Is it a situation where you can pick up strength but not mass? I've been uping my bench, but according to this thread there's no way I can be getting stronger if I am running a deficit?
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02-09-2012, 10:09 AM | #60 | |
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There was some study that showed that elite power lifters elicit roughly 300% more of a 'response' from a muscle fibre than a newbie does. So most people's initial gains are simply the byproduct of better CNS adaptations. If you are trying to lose weight, lift heavy compounds 3-4x a week, ditch the cardio except for walking, and eat in a deficit. The fat will melt off. |
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02-09-2012, 10:23 AM | #61 | |
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Unless you're an overweight beginner or you're taking drugs, it is nearly impossible to be in a caloric deficit and gain muscle mass. The math is pretty simple. How can you actually gain something (i.e. an excess) when you're consuming less than what is required? Your body needs energy to grow, and when you're giving it less energy based on your activity, it won't grow. The short answer is that you cannot. People that say otherwise (especially in this thread) are pretty misinformed. Also, it's much easier to have one goal at a time. People that try to gain muscle and lose fat simultaneously usually fail or make such little progress over a long period of time that they quit prematurely. If you want to gain muscle, you can do so while minimizing fat gain and then cut down while minimizing muscle loss in a later phase. This is probably the best (and easiest) way to do it, although it may take longer.
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02-09-2012, 10:27 AM | #62 | |
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Thanks for the post. So essentially, I should be eating about what my calculation from the Mifflin-St Jeor says, and worrying about cutting in two/three months? Shoot, there isn't much more fat to lose, maybe a few pounds tops, but I still want to lose it around my midsection before beach weather. Lifting while eating at a deficit won't do any long term damage or anything like that as long as my macros are good, right? I won't lose much of what I've already gained assuming I eat right and don't cut too much of a deficit?
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02-09-2012, 10:39 AM | #63 | |
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When you go to cut, get a good deficit going and bump up the intensity of your lifts. Less rest in between sets is better than just more reps. You'll naturally do less weight with the less rest in between sets, but you'll still be able to go pretty heavy and you can maintain as much mass as possible. When I am trying to burn fat, I always go from 60-90 seconds in between sets to 30 seconds or less. It might not seem like a lot, but damn you'll be smoked. I can still lift pretty heavy like this, but the intensity of the workouts is higher than my typical gain workout. As long as your diet is straight you should lose minimal mass while watching the fat melt away.
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02-09-2012, 10:44 AM | #64 | |
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02-09-2012, 10:56 AM | #66 | |
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Good info about the lifting sets. Thanks.
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