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Dropping BF while gaining muscle
- Thread starter kalibur
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kidvilla
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it also depends on how much of a beginner you are in bodybuiding. if you are a total beginner, you will be more able to achieve this "impossible" feat because your muscles will begin their hypertrophy state (individual cells increase in size due to water retention and mitochondrial growth and nerve increase)... you are almost totally at the mercy of your genetics here and no claim of great genetics matters until the final results renders it for you....
i've had a friend or two whom i've helped and it works for them, but they did have to do a few things:
1. military diet that was only 200-400 calories below BMR (the closer to the actual, the better which means estimating your BMR may not get you there as effectively as going into a doc and getting an accurate figure)
2. minimum of 8-10 hours sleep. this was essential, and one of my friends who got less, noticed severely diminished results (as in none). the more sleep you get, the better .... if you get 12, you get even better results, but you WILL have to adjust for the decrease in metabolic activity
3. a well-calculated mix of cardio with resistance exercise and resistance exercise done solely on workout days where cardio is not done. also, cardio should not exceed 70% of your target rate as any higher and you begin to pay for the hypertrophy with mitochondrial regeneration (your food goes to building a better cardio machine rather than building fuller muscles)
if you are beginning, as i said, it can work mostly because your muscles will get their first initial growth (ever notice how most bb'ers get their most significant gains the first time they really hit the weights hard? this is one of the many factors which helps).... now the trick is to create enough of a deficit to induce nutritional repartitioning without going into a starvation mode (for which CKD on a 10-14 day recarb is best) but don't drop calories too low......
if genetics is on your side, you will look like those cybergenics ads, if not, you will still look pretty damn improved anyways, just not nearly as dramatic
i've had a friend or two whom i've helped and it works for them, but they did have to do a few things:
1. military diet that was only 200-400 calories below BMR (the closer to the actual, the better which means estimating your BMR may not get you there as effectively as going into a doc and getting an accurate figure)
2. minimum of 8-10 hours sleep. this was essential, and one of my friends who got less, noticed severely diminished results (as in none). the more sleep you get, the better .... if you get 12, you get even better results, but you WILL have to adjust for the decrease in metabolic activity
3. a well-calculated mix of cardio with resistance exercise and resistance exercise done solely on workout days where cardio is not done. also, cardio should not exceed 70% of your target rate as any higher and you begin to pay for the hypertrophy with mitochondrial regeneration (your food goes to building a better cardio machine rather than building fuller muscles)
if you are beginning, as i said, it can work mostly because your muscles will get their first initial growth (ever notice how most bb'ers get their most significant gains the first time they really hit the weights hard? this is one of the many factors which helps).... now the trick is to create enough of a deficit to induce nutritional repartitioning without going into a starvation mode (for which CKD on a 10-14 day recarb is best) but don't drop calories too low......
if genetics is on your side, you will look like those cybergenics ads, if not, you will still look pretty damn improved anyways, just not nearly as dramatic
Thanks for the advice. I'm not to sure about genetics but i do know both of my uncles where extreamly built, i just hope that got passed down to me 
. the good news is that since friday i've dropped from 194 to 189.2 and i havn't noticed any muscle loss.
oh and also i would like to know more about the ckd with a 10-14 carb refeed.
. the good news is that since friday i've dropped from 194 to 189.2 and i havn't noticed any muscle loss. oh and also i would like to know more about the ckd with a 10-14 carb refeed.
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