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21.12.2013

Diet plan to lose body fat and gain lean muscle, 5 body fat loss - .

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While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped. The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Finally, the whole idea of an extreme physique opens up a can of worms regarding body image.
The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge.
As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential.
Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics.
Best of luck in your quest and let me know what you think of this article by leaving a comment below. I like how you break it down in this article, very straight forward, very simple and truthful. Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what. Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point.
You got it right man, I want to bulk and try to avoid fat gains (I tend to store fat easily around my belly, love handles and chest) so a lean bulk is a must in my case. Gaining muscle while losing fat, or body recomposition as it’s sometimes called, is the holy grail of getting fit. To get there, we need to start with some basic physiology related to how muscles grow and how fat cells shrink.
There’s a good reason why many people think building muscle and losing fat at the same time is a pipe dream.
Under normal health and dietary circumstances, muscle tissue is fairly stable and the cycle of cellular degradation and regeneration remains balanced.  That is, the average person doesn’t lose or gain muscle at an accelerated rate–his or her lean mass more or less remains level on a day-to-day basis.
When we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the abnormally large amount of damaged cells.
Our bodies don’t want to just repair the muscle fibers to their previous states, however–they want to adapt to better deal with the stimulus that caused the damage. At the end of, let’s say, every 24-hour period, if your body synthesized more muscle proteins than it lost, you gained muscle. Realize that if your goal is to gain muscle, everything you do in and out of the gym is to achieve one simple thing: more protein synthesis than degradation.
In order to lose fat, you need to give your body less energy (food) than it burns over time.
That is, a calorie deficit causes changes in your hormone profile that make it more catabolic (a state wherein muscle breakdown is higher) and directly interferes with your body’s ability to create muscle proteins. The good news, however, is that if you’re reading this article anxiously, you probably can build muscle and lose fat at the same time.
I say that because the people that can’t are experienced weightlifters that have several years of training under their belts and that have achieved a large portion of their genetic potential in terms of muscle growth. And those guys and gals have usually learned the lessons of this article along the way and know that a traditional cutting, bulking, and maintenance approaches serve them best. The main reason for this is as an advanced weightlifter, you have to fight tooth and nail for every pound of muscle you gain.
If you have 3 to 4+ years of proper weightlifting under your belt and have built your foundation of size and strength, the most muscle growth you can hope for (naturally) is about 5 pounds of muscle gain per year. Simply put, when your body is relatively untrained, it’s going to be hyper-responsive to resistance training.
So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.


Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily. That is, if you could gain 10 pounds of muscle in your first 12 weeks of weightlifting if you were in a mild calorie surplus, you could expect to gain about 5 pounds if you’re in a deficit. So be patient. Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are lies.
Building muscle is an energy-intensive process and the less energy that’s available, the less of a priority it will be for the body. In a study they conducted, they split their subjects–20 to 35 year-old national and international level track and field jumpers and sprinters with low levels of body fat (at or under 10%)–into two groups: a daily calorie deficit of 300 calories (about 12% below their total daily energy expenditure) and a daily calorie deficit of 750, with both groups following a high-protein diet. After 4 weeks, the results were surprising: the athletes utilizing a 300-calorie deficit lost very little fat and muscle while the group utilizing a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle.
Mild calorie deficits can work if you’re very overweight, but as you get leaner, larger deficits become necessary and don’t automatically cause muscle loss. And this is why my standard calorie deficit recommendations for weight loss are between 20 and 25%. Once you have your meal plan, stick to it every day, throw in a cheat meal once or twice per week, and you’re good to go. Thus, if you want to look as good as possible when you’re lean, you want to add muscle to your frame as quickly as possible. Compound exercises involve multiple major muscle groups and require the most whole-body strength and effort. Isolation exercises involve one muscle group and require significantly less whole-body strength and effort. If you want to build maximum muscle and strength, you want to focus on compound exercises in your workouts. When you want to build muscle while losing fat, you want to train for muscle growth and diet for fat loss. Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9-12 heavy sets per workout). The long story short is this: you can certainly build muscle training in higher rep ranges but if you want to maximize muscle growth over the long term, you want to emphasize lower-rep, heavier weightlifting. Working in the 12 to 15+ rep range for 2 to 3 hours per day is great if you’re chemically enhanced because your body can actually repair all that damage. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio (running on the treadmill at the “magical fat loss zone” of 65% VO2 max). The results: After 6 weeks of training, the subjects doing the intervals had lost more fat. Furthermore, research has shown that the longer your cardio sessions are, the more they impair strength and hypertrophy.
Many people are shocked to learn that you can get down to 6 to 7% body fat (men) with only a couple hours of cardio per week, but there’s nothing special to it. Research has shown that sleep deprivation can cause muscle loss and has also been linked to muscular atrophy. It’s also known that insufficient sleep decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. It’s probably the most studied molecule in all of sports nutrition, and decades of research has conclusively proven it can help you build muscle and improve strength, improve anaerobic endurance, and reduce muscle damage and soreness from exercise. Now, the whole point of taking creatine is to increase the amount stored in the muscles, and we’ve known for quite some time that co-ingesting creatine with carbohydrates increases creatine accumulation in the muscles (mainly due to the elevation in insulin levels, which acts to drive more nutrients into the muscle cells). Furthermore, there’s research that indicates that creatine taken after a workout is more effective than creatine taken before one, which is why I take my creatine with my post-workout meal consisting of about 50 grams of protein and 75 to 125 grams of carbs.
And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss.
You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible. I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted. I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams. If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more. It really makes perfect sense, especially having experienced losing fat while building muscle. Recent CommentsFree Piano on Olivera weight loss chicagoFree Piano on Royal canin veterinary diets for canines. Dymatize – Buy Dymatize Whey Protein Supplements in India, get whey, mass gainers, proteins, glutamines etc. Your one-week, lean-muscle building meal plan, plus the 15 best lean-muscle building foods.


Blog – An Example Bodybuilding Diet Plan to Help Gain Lean Muscle Mass, this meal plan can be adjusted to suit your individual needs. Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest. I recemend taking a better approach at bulking bro, have some of us look over your bulk diet so we can keep the bulk as lean as possible. And it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs. So much so that the reduction in protein synthesis rates caused by a calorie deficit just isn’t enough to stop muscle growth.
What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. Nevertheless, they were utilizing a pretty aggressive deficit of about 24% and the results speak for themselves.
That is, you want to do what works best for muscle growth in the gym and what works best for fat loss in the kitchen. In fact, this study demonstrated that 50 grams of protein and carbohydrates was equally effective as 100 grams of carbohydrates in augmenting muscular creatine accumulation.
If you’re in a position to pull off a recomp, all it takes is smart, consistent application of the fundamentals of proper dieting and exercise. I have been doing it before weight training for a while(which I now know might have hindered my muscle growth). And cycling has been shown to have the least negative effects in terms of impairing muscle strength or growth.
You probably just replaced some fat, with muscle, which is good, as the more muscle you have, the more calories you burn.
My question to you is since I’ve started weight lifting my body has responded better to more carbs rather than protein.
You calculate lean mass by multiplying your body weight by your body fat percentage, and subtracting that number from your body weight. Looking forward now to bulking to build more muscle:) Thanks Mike for always for educating us with the real facts and research! Add some serious muscle to your body without the fat that can come from high carbohydrate diets. I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens. Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet. And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time.
What someone else thinks (while it may be constructive criticism) compared to ur feelings and thoughts dont mean jack!!!
I'll start making my lean bulk diet, but before I need to know how many grams of protein, carbs and fat should I consume to hit the correct macros. And if it created more or less the same amount as it lost, your total lean mass has stayed more or less the same. I would definitely recommend focusing on building muscle as this will drive your metabolism faster, which will make the weight loss easier.
If you are looking to gain lean muscle tissue whilst losing fat, then take a look at our example.
My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. Thanks again bro, I really want to do this right and not make the same mistakes I did in the past..
I have gained some muscle since then, but I still have a long way to go to get in the kind of shape I want to be.
I am currently about 186, and still struggling to lose that last 5 pounds around the middle. You should have enough free time to train frequently during the week, and the exercise can be fairly intensive.




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