How do you feed on muscle gains without getting fat?
First, you understand that metabolism is not a great multitasker. It likes to build up fat and muscle (anabolism) or tear them off (catabolism).
Doing both at the same time is the metabolic equivalent of patting your head and rubbing your stomach. You can do it, it's just not that easy … unless you're a beginner or use anabolic steroids.
The trick here is to understand that you must use four different metabolic switches:
1 – Eat less, exercise more.
This will burn fat and muscle as it produces a fairly intense and wide calorie gap through both exercise and food. Think of a marathon runner or slim fat.
1; Eat more and exercise less.
This saves muscle and fat by creating a calorie gap in the other direction. Think of powerlifter or muscle fat.
This latter scenario, most people try to build muscle. It works, but it often looks like you're pulling a jacket over two pullovers. It is not the best approach or the best look. This usually results in a surplus of 500 calories or more, and that can be too much if the workout is not right.
3 – Eat less, exercise less.
Think of the little old lady in Paris, who is four years old six times a day, but only half a baguette, a cup of coffee and wine, a radish and some cheese. She remains thin because she drives the calorie deficit through the diet and moves enough to not become a skeleton.
4 – Eat more, practice more.
That's the gag you want. It's the sportsman switch. Increase your food intake to a slight excess so you can build some muscle. I suggest lying between 15 and 20 times your body weight in pounds, depending on whether you're a strong winner or not. If you (like me) tend to get "muscle fat" easily, stay at 15 to get started.
Now put your macronutrients at 40-30-30 (carbohydrates, protein and fat). You need the extra carbohydrates. Insulin is the strongest anabolic hormone in the body. If you do not get that fuel into the cell, you will not grow, no matter how much testosterone you have.
Now turn on the training intensity as if you were a banshee on a bench, crouching and deadlifting competition to the death. By doing so, it increases energy flow, reduces fat (or at least minimizes its accumulation), and exerts mechanical pressure on the muscle to grow. I suspect you will have a slight excess of 200-400 calories. This is the best way to multitask.
The 5 Laws of Metabolism
Question of Nutrition 9