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Adding muscle with out excess fat

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DC77
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2008/05/22 16:32:41 (permalink)
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Adding muscle with out excess fat

How difficult is it to add muscle without adding too much fat.

I am looking to add some muscle but have no real desire to add any more fat than I currently carry.

Current stats are 5ft 6ins and 12st 3ibs.

Have been training for about 5 years off and on and am coming back from a short layoff of about a month.

Training wise I have my routine and will add some cardio in to keep fat levels down and to basically improve fitness.

As above main aim is to add a bit of muscle over the next 3 months.

Is it simply a matter of increasing calories from clean foods and cutting the rubbish out and monitoring.

Any advice would be appreciated.
#1

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    OoOGazOoO
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    RE: Adding muscle with out excess fat 2008/05/22 17:43:59 (permalink)
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    Hi mate.

    It's about nailing your diet, getting the right calories, right macronutrients, training well and monitoring the scales and/or the mirror.
    #2
    DC77
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    RE: Adding muscle with out excess fat 2008/05/22 17:50:24 (permalink)
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    It's about nailing your diet, getting the right calories, right macronutrients, training well and monitoring the scales and/or the mirror.


    Right - thanks mate

    What sort of calories and macros would you suggest based upon my stats.

    Cheers
    #3
    OoOGazOoO
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    RE: Adding muscle with out excess fat 2008/05/22 18:08:24 (permalink)
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    There are various methods for trial and error mate.

    You could have a look at the Harris Benedict Formula.

    It will give you a rough estimate where you can adjust from.
    #4
    DC77
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    RE: Adding muscle with out excess fat 2008/05/23 09:07:37 (permalink)
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    Based on the Harris Benedict formula -

    my BMR is 1759 x 1.55 (moderate) = 2797 calories to maintain.

    would I be better to start with this and then increase/decrease as I monitor progress.

    Macro wise without getting too specific would you say

    255g Protein - 1020 calories - based on 1.5g per Ib bodyweight
    340g Carbs - 1360 calories - based on 2g per Ib bodyweight
    47g Fat - 420 calories - based on remaining calories

    Rough split - p/c/f - 36/49/15

    Any thoughts before I put up a sample days eating.
    #5
    Gothic_Muscle
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    RE: Adding muscle with out excess fat 2008/05/23 09:18:14 (permalink)
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    I prefer slightly more fats and less carbs. Curently running a split of 40:40:20 p/c/f purely because my bowel problems are responding well to having less fibre in my diet (from the carbs). Is it right, perfect, who knows but it works for me and that's what it's all about!!


    Crohn's flare up free since '08 and meds free since '09 and counting...

    #6
    OoOGazOoO
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    RE: Adding muscle with out excess fat 2008/05/23 09:53:57 (permalink)
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    You could add more fats in, based on those figures.
    #7
    DC77
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    RE: Adding muscle with out excess fat 2008/05/23 10:44:11 (permalink)
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    Sample days diet then-

    Breakfast - 2 slices of burgen bread with whole earth peanut butter and whey protein shake - 2 scoops

    Mid-morning - 2 boiled eggs, tin of mackeral and some fruit

    Lunch - Tin salmon & packet of rice & yogurt or chicken breast and some rice/pasta

    Afternoon - MRP & fruit

    Post Training - Protein shake - 2 scoops

    Tea - Family tea - normally meat/spuds and veg - healthy meal

    Night - Ryvita and tin of tuna/spoon light mayo

    I am looking into the calories/macro breakdown to the above but does it look in essence okay

    #8
    OoOGazOoO
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    RE: Adding muscle with out excess fat 2008/05/23 10:45:48 (permalink)
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    PWO - add some carbs.

    Rest looks ok, maybe add some carbs with your mid-morning meal.
    #9
    DC77
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    RE: Adding muscle with out excess fat 2008/05/23 13:43:23 (permalink)
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    Cheers

    I think it going to be a bit 'suck it and see'
    #10
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