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Hot!Building Muscle Through Great Diet but Minimal Training

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Ian4996
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2019/03/03 10:36:53 (permalink)
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Building Muscle Through Great Diet but Minimal Training

As per the title. What would happen if you stuck to a great clean muscle building diet (calorie surplus, high protein etc) but barely trained?
 
Reason I'm asking: start of January, I resolved to get into great shape. Plan was to shift 9 or 10 lbs of fat and then pack on a good stone / stone and a half of muscle. Last 2 months, I've eaten very clean in a calorie deficit while training (through running and bodyweight exercises) 4 times a week. I've now shifted the fat and am now seeing my abs. So I'm now at the stage where I feel I'm ready to start building muscle.
 
Unfortunately, 3 weeks ago, I developed golfer's elbow in my left arm and, though I'm getting it treated, it's going to take a couple of months or so to be right. Chins are too painful to do and though I haven't tried any free weights, I suspect that any exercise involving that arm will be the same - it hurts just pulling up the handbrake in the van! Funnily enough, press ups still feel ok though. 
 
So it's a decision to either:
 
a) delay the bulk for 2 or 3 months until the elbow's fixed. Effectively stand still as I've barely got any more fat to shift.
b) attempt to bulk through great diet but very limited training (exercises just involving the other arm, press ups, abs, legs)  
 
Thoughts?

Current Fitness Goals
1 mile run, sub 5 mins 30 (currently 5:02)
500m rower, sub 1 mins 30 (currently 1:32.1)
10 mile bike, sub 26 mins (currently 25:48)
 
My Journal
http://www.muscletalk.co....Shape-Up-m5317585.aspx



#1

6 Replies Related Threads

    Airborne Warrior
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/03 10:50:59 (permalink)
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    You could of and should have started packing on the muscle from the off. No requirement to lose body fat first. You'd have lost the body fat quicker throwing weight training into your cardio mix and would now be ahead of the curve in regards to hypertrophy. What was your reasoning behind this? 
     
    You'll not pack on that much muscle performing just body weight exercises though I'm sure there will be those who will state you could get a body like Arnie performing them. 

     
    #2
    Ian4996
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/03 16:59:22 (permalink)
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    Hello and thanks for the response.
     
    I'm very happy with how the cut has gone. I've shifted the belly fat but have maintained the muscle mass and now look slim but in shape (rather than skinny) and feel (other than the elbow) as fit and strong as I have done in years. I could have done more free weights within the cut yes, but I'm really happy with the results overall so I'm not going to worry myself.
     
    What I'm asking isn't "what have I done wrong in the past on my cut?" but rather "can I still make a reasonable / moderate amount of bulking progress over the next couple of months in spite of the elbow?"
     
    I often read that a calorie surplus will always result in weight gain. So I'm kinda curious what that weight gain would be (fat? / muscle?) by a person eating a very clean calorie surplus but barely training. I can find loads of examples online of the reverse (of people nailing the training but not the diet) but no examples of people nailing the diet but not the training! 

    Current Fitness Goals
    1 mile run, sub 5 mins 30 (currently 5:02)
    500m rower, sub 1 mins 30 (currently 1:32.1)
    10 mile bike, sub 26 mins (currently 25:48)
     
    My Journal
    http://www.muscletalk.co....Shape-Up-m5317585.aspx



    #3
    ANIMAL
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/03 18:44:16 (permalink)
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    Do not go into a surplus if you can’t give the body an adequate amount of training stimulus. This means progressively increasing both volume and load frequently. If you can’t do that you will get fat.
    And it doesn’t matter how clean you eat. (“Clean” eating is arbitrary) A Calorie is a calorie, a surplus is a surplus. You need to train hard to build muscle otherwise everyone would be walking around like Jay Cuttler.

    Heal up, do what you can within your pain threshold and keep lean until you are ready to give it 100%
    #4
    JimXVX
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/04 15:02:29 (permalink)
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    Regarding the golfer's elbow, I had the same problem last year & still get the occasional flare up.  Although the pain is in your elbow it's due to overuse of grip/forearms.  Rest is good but if you want to keep training then I found that icing & stretching helped.  Also, do all the your chins on gymnastic rings - the freedom of movement (as opposed to fixed plane of motion on a bar) will relieve lots of the pressure.  The other thing you can do is use a strap on all pulling exercises on the affected arm - at one point I was literally strapping my hand to the ring; yeah it looked odd but it really helped.
    #5
    Ian4996
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/04 19:33:07 (permalink)
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    Thanks both for the advice.
     
    Animal, you're probably right, I'll hold off on the bulking til I can train properly.
     
    Jim, funnily enough, it's after a hard few sets of chins that I first noticed the pain. I have been icing regularly and using a tens machine, will have to start stretching too - I guess the stretching is beneficial to the recovery even if you're not training. 

    Current Fitness Goals
    1 mile run, sub 5 mins 30 (currently 5:02)
    500m rower, sub 1 mins 30 (currently 1:32.1)
    10 mile bike, sub 26 mins (currently 25:48)
     
    My Journal
    http://www.muscletalk.co....Shape-Up-m5317585.aspx



    #6
    tellersquill
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    Re: Building Muscle Through Great Diet but Minimal Training 2019/03/05 03:37:47 (permalink)
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    I'd probably take a few weeks off and just do core work and legs and eat at maintenance and then hopefully start my bulk after that rest. 

    -We're all talking monkeys, living on a gigantic rock, travelling through space at a 1,000 mph, while circumnavigating a dying star.
    #7
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