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Health & Wellness
Calories and putting on muscle mass?
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<blockquote data-quote="mpayton66" data-source="post: 96155" data-attributes="member: 16677"><p>I think ~20% is going to be close. Why don't you compare that to the Navy method of calculating body fat: <a href="http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy" target="_blank">http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy</a></p><p></p><p></p><p>And regardless of the actual bodyfat percentage, it's safe to say that you're above the point where calorie partioning is favorable. Losing fat slowly before a lean bulk would be my recommendation. And to keep as much of your muscle as possible, you need to keep the intensity of your workouts HIGH, but you can let your volume drop since you'll be working out while in a caloric deficit. A 30% drop (+/-) in volume is a good starting point. Let's say you're currently benching 225x8 for four sets. Try to maintain the same 225x8 scheme but only do three sets. Try not to get disappointed if your 225x8 becomes 215x8 or 225x7. Some loss of strength will occur, but most of that will return when you return to near-maintenance or the slight plus-maintenance calories of your lean bulk.</p><p></p><p></p><p>During your fatloss period, keep your protein level high (1g/lb or more), consume at least 0.5g/lb of fats, and the rest can be whatever you like (carbs or more protein & fat).</p><p></p><p></p><p>It's obvious that you workout, and losing several percent of bodyfat will make that look more pronounced with your shirt off <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite2" alt=";)" title="Wink ;)" loading="lazy" data-shortname=";)" /> But it's the bodybuilder's dilemma: you lack definition when you look bigger in your clothes but you look smaller in your clothes when you have definition.</p></blockquote><p></p>
[QUOTE="mpayton66, post: 96155, member: 16677"] I think ~20% is going to be close. Why don't you compare that to the Navy method of calculating body fat: [URL]http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy[/URL] And regardless of the actual bodyfat percentage, it's safe to say that you're above the point where calorie partioning is favorable. Losing fat slowly before a lean bulk would be my recommendation. And to keep as much of your muscle as possible, you need to keep the intensity of your workouts HIGH, but you can let your volume drop since you'll be working out while in a caloric deficit. A 30% drop (+/-) in volume is a good starting point. Let's say you're currently benching 225x8 for four sets. Try to maintain the same 225x8 scheme but only do three sets. Try not to get disappointed if your 225x8 becomes 215x8 or 225x7. Some loss of strength will occur, but most of that will return when you return to near-maintenance or the slight plus-maintenance calories of your lean bulk. During your fatloss period, keep your protein level high (1g/lb or more), consume at least 0.5g/lb of fats, and the rest can be whatever you like (carbs or more protein & fat). It's obvious that you workout, and losing several percent of bodyfat will make that look more pronounced with your shirt off ;) But it's the bodybuilder's dilemma: you lack definition when you look bigger in your clothes but you look smaller in your clothes when you have definition. [/QUOTE]
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General Health & Fitness
Health & Wellness
Calories and putting on muscle mass?
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