12% enuf fat to throw on major muscle?

[krayzfresh]

I think I'm about 12% BF, I'm toned but not enuf to see my abs, U can bairly see them if i flex them but i have a flat stomach. I already have a pretty good muscle foundation but I want to add some serious size to my chest. Is 12% enuf BF for that? I eat like a horse right now too. Also, how important is it to add legs to a workout? I have kind of bad knees and squats could do some serious damage to them so I kind of try to steer away from doing legs but I don't have chicken legs, I have pretty big legs already

 

[Legion Kreinak2]

Work those legs, definitely. Doing heavy squats will improve your overall physique, considering such heavy exercises release alot of growth hormones. I believe that's how it goes, anyway.

And you might want to shed a little bit more bodyfat, but in the end that's really up to you and how comfortable you are with adding weight to your frame. I know for myself, I don't like bulking unless I start out with pretty low bodyfat.

 

[geoffgarst]

Legion Kreinak2 is correct. Large muscle exercises with a high protein/low-mod carb/low fat diet will help you make gains and lose bodyfat. You should try to get down to 8-10% BF.

Geoff

 

[ohashi]

Why is it that people insist on hindering their lean body mass gains by consuming low amounts of fat on a bulk? Fat is required to produce testosterone; if you bulk with a 500-calorie surpluss, you shouldn't have to worry about too much fat gain during a bulk.

 

[Legion Kreinak2]

Yes, fat is necessary to produce testosterone. Not ungodly amounts of fat, however. He said "low fat", not none.

 

[ohashi]

"Low fat" usually implies 15% of your total calories and lower. I've read more than once that your test. production is at risk at anything below 20%.

 

[krayzfresh]

I feel fat is an important part to a diet. My meal today was tuna and salad with lite dressing but a tablespoon of peanut butter for healthy fat. That sound good?

 

[Deleted member 33117]

ohashi is correct, only sythetically enhanced bodybuilders (ie injecting their testorone, not producing their own) should drop fat calories below about 25%. It will greatly imped your gains. Dietary fat, outside of the calories, has little effect upon gains in bodyfat. By lowering your fat intake, but eating the same calories, you are doing NOTHING to help your body composition. In take, you are potentially lowering your testosterone level, which will reduce gains in lbm, and raising carbohydrate intake since the calories must be replaced with something (while raising the gi of your carbs with the lower fat intake, since fat slows down the absorbtion of carbs eaten with it). This will elevate insulin levels. Since insulin is your fat storage hormone, you are in effect doing the oposite of your goal. You're reducing your capacity to gain lbm, while placing your body in a mod where it can gain bf easier.

Geoffgarst, please explain how this will help anyone lose fat, and make gains at the same time. I respect the fact that you are an MD, however you are incorrect on your nutritional advice for an atheletic individual with the goals that krazyfresh has set. BTW, I will not argue with anything you say concerning the vascular system.

 

[Legion Kreinak2]

Body, isn't it also true that those healthy fats help the brain to function at optimum efficieny?

 

[Deleted member 33117]

LK, omega 3's do effect the nervous system. So in a way, yes.