So here’s the situation. You reached your goal as far as your weight or your physique. You have some muscle definition, but you really don’t look anything like you thought you would look when you started. What’s the deal? Well, chances are, you had this picture in your mind of what you would look like and while you look better you don’t quite look like what you thought you would. Chances are you don’t have quite the muscle that you thought you would. So, how do you go about gaining more muscle but no putting on a lot of extra fat? It is hard, but here is a few tips on how to accomplish it.
To gain muscle, you need to be in a calorie surplus. To lose fat, you need to be in a deficit. My preferred method, though it takes an extreme amount of discipline, is to cycle my calories. Tom Venuto has a fantastic book out that details exactly how to do this called The Holy Grail. The premise of the book is that it truly is possible to gain muscle and lose fat at the same time. The dedication it takes is second to done. It doesn’t happen by accident. It takes a full on, dedicated effort to accomplish it.
Tom walks you through exactly how to do it. How to structure your calories, what your macronutrients should be, how much cardio you do, what type of weight program you should use, etc.
One thing I want to point out is that it isn’t necessarily easy to gain muscle. Oh how I wish it was! I would love to be 175lbs at 10% body fat. Gaining muscle is difficult and gaining muscle while keeping fat gains to a minimum is even more difficult. Doable? Yes. Just check out some of the pictures on the link above to Tom’s eBook.
Look at the picture to the right. It is a picture of a girl that took part in a body transformation challenge that Tom has every year. In that challenge she lose 7 lbs and gained 7.9 lbs of muscle! The picture on the right? She actually weighs almost a lb more!!!
Of course if you gain a lot of fat while trying to gain muscle, it isn’t the end of the world. Your muscles are still there, they are just covered up with fat. That means it’ll take you longer to cut down to your goal next time around. Not a huge deal, but just consider that when deciding when to start your next cut.
Oh and Tom’s Book? Check it out, in my opinion it is the best I have read concerning gaining muscle while keeping fat gains to a minimum. Check it out.