There are 2 main fitness goals, one is to gain muscle mass and the other is to lose body fat. Unfortunately, for the most part, both of goals are at opposite ends of the spectrum.Remember that building muscle mass will require you to take in a surplus of calories, because as you know, it’s impossible for you to build muscle out of nothing, period.
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On the other hand, to lose fat mass will require you to be in a negative calorie balance. This because that is what is going to get your body burning off additional body fat as fuel for its tissues.
Trying to accomplish both goals at the same time is rarely a good approach. Just because simply you will end up spinning your wheels and you will get nowhere.
It’s a fact that most weight lifters will have to accept some fat gain when looking to gain weight, however the question is: How much fat gain do they need to add?
So let’s come again to our original question: Can you really gain weight without getting fat?
When we talk about adding muscle mass, there are 2 approaches we can take.
1-Some people take the approach of eating as much food as they can, thinking that the more food that goes in, the more muscle synthesis will go on, and finally they end becoming one 24 hour buffet in their quest for muscle mass. This way of thinking is heavily flawed because the body can only assimilate certain amount of tissue at once and after that, any remaining calories will simply be stored as body fat. As simple as that. And unfortunately, you my friend, are not the exception to this rule. So, for the guys out there who are taking in 5000 or more calories per day, it’s obvious that they will result in a considerable amount of unwanted fat weight.
2- The 2nd option is to adopt a more moderate position and only eat the necessary amount of additional calories to support this muscle growth and that’s it. This will allow you to get as much tissue gained as possible without accumulating a monstrous rise in body fat.
So this takes us to the next question you might be wondering. How much muscle can you build, and how many calories should you be eating?You have probably heard from the person who claims he added 20 pounds of muscle in 6 weeks. While this is very rare to happen among a brand new weight lifter ( Would be the super guy with extraordinary genetics or who utilized an excellent training and nutritional program), the reality is that most guys won’t be able to even get close to adding this much muscle tissue in this period of time.
The reality is that a natural trained individual will be able to achieve about half a pound to 1 pound a week, if he does everything correctly. If he does not have the greatest genetics or he doesn’t feed optimally, then this will decrease even further.So as you can see then, at a measly 2 or 4 pounds of muscle growths per month, you won’t need to eat insanely high calorie intakes.
Remember: The higher your intake is, the more you will risk putting on additional body fat. So as a general rule, just keep about 250 to 500 calories above maintenance to put on mostly muscle without too much body fat. Also keep track of your current body fat levels and appearance. If you see that too much weight gain is becoming fat mass, then reduce your calorie intake somewhat.
Also remember that different people have different metabolisms and will respond in different ways to an increase in calories. So the best method is to keep tracking the results you will be getting. The more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you will spend dieting for additional fat you have gained.
So next time you decide to do a bulking phase, take a slower approach. To see all muscle definition go out in a matter of weeks is something that kills the confidence.