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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-07-06, 11:55 PM   #1
bfloyd
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want muslce but not fat

What is the best way to eat to gain more muscle mass but not any unwanted fat? I seem to add extra weight in more places than I want (namely the belly ) when I try to increase my calorie intake to help add leg muscle . . .
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Old 07-08-06, 01:20 AM   #2
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There is no best way to eat, really. If you're not looking for a bodybuilders physique than just eat what you normally do -hopefully somewhat healthy, of course
and exercise. If you want leg muscle than you have to earn it and you cannot earn muscle by simply following a diet or by eating in a specific manner. Forget about adding/cutting calories or eating high-protein diets
Increase your cycling. That is all.
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Old 07-08-06, 01:05 PM   #3
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Increasing your cycling will not gain you muscle mass.

To gain muscle mass you need to (1) lift heavy weights utilizing your body's major muscle groups and (2) eat more than you consume. Unfortunately, once you've passed the "newbie gain" stage you will find it impossible to gain muscle without also gaining fat.

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Old 07-08-06, 01:42 PM   #4
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It's almost impossible to gain muscle, lose fat, and lose weight at the same time. Trick is to do it one at a time. I'm not quite sure what's the best sequence.
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Old 07-08-06, 07:49 PM   #5
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Originally Posted by kuan
It's almost impossible to gain muscle, lose fat, and lose weight at the same time. Trick is to do it one at a time. I'm not quite sure what's the best sequence.
Gain muscle first, as your body's stored fat will be utilized if caloric intake is too low. If you lose the fat first, you'll lose muscle too and when you build back up you'll be gaining both muscle and fat.

So gain first, then cut for lower bodyfat.

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Old 07-08-06, 08:34 PM   #6
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It isn't so much diet as having to seriously tax your muscles and to allow a minimum of 24 complete hours of rest. The taxing of the muscles(sprinting & weight lifting) causes microtears and sends a signal to build more muscle. The actual building of the muscle occurs during rest. If you do not adequately rest, you will not build muscle at a good rate or perhaps not at all depending on how much exercise you do. If you are looking for bulk you need to do low reps/high weight. The final rep should be at a level that causes muscle failure(as in you cannot lift any more, not even an ounce). It is this muscle failure that stimulates muscle growth. Also in between sets, you should rest at least 30 seconds but not more than 90 seconds. If you do not currently lift, I wouldn't go to muscle failure for the first week. You could risk injury this way, until you get an idea as to what you can safely lift.
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Old 07-08-06, 10:24 PM   #7
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That's right... muscle gain/mass=low reps, high weight, muscle failure.. although you should wait 2-3min between reps... 30 secs between reps at 60% of max weight/high reps/lots of sets to tone, but not build large muscles.

Also, you have to switch up exercises for each muscle group for the best results... doing the same exercises over and over and they become stale... When starting to lift, work one muscle group once a week, anymore won't make any difference. Large muscle groups first, then smaller ones (ie. chest, back, quads, then bi's, tri's, etc)... tons of info out there on this kinda stuff... high protein diet, low carb is perfect for weight training, however if you're riding at the same time, then high protein after lifting if essential... watch your carb intake until you find a good balance to give you energy for riding, but not so much that it turns to sugar/fat.

Good luck! It takes a while to find what works best... key is always eat healthy... no sat fats, no processed crap... only healthy sugars (fruit)... lots of veggies

-Steve
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Old 07-08-06, 10:38 PM   #8
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Adjust your diet, in small increments at first, to more protein (lean meats and legumes) and less starch.
Combine aerobic and anaerobic conditioning, especially in the off season (winter.)
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Old 07-09-06, 02:05 PM   #9
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Ok, thanks all. I understand now to build muscle first and then loose the also gained added fat after. Once the muscle is built and I begin to loose the extra fat weight, how do I not loose muscle while loosing the fat?
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Old 07-12-06, 01:16 AM   #10
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Quote:
Originally Posted by bfloyd
Ok, thanks all. I understand now to build muscle first and then loose the also gained added fat after. Once the muscle is built and I begin to loose the extra fat weight, how do I not loose muscle while loosing the fat?
Look at #8 again.
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Old 07-12-06, 02:21 AM   #11
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Quote:
Originally Posted by bfloyd
Ok, thanks all. I understand now to build muscle first and then loose the also gained added fat after. Once the muscle is built and I begin to loose the extra fat weight, how do I not loose muscle while loosing the fat?

Check it out:

http://www.t-nation.com/readTopic.do?id=1150209

Dr John Berardi is very knowledgeable.
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Old 07-12-06, 05:51 PM   #12
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Quote:
Originally Posted by bfloyd
What is the best way to eat to gain more muscle mass but not any unwanted fat? I seem to add extra weight in more places than I want (namely the belly ) when I try to increase my calorie intake to help add leg muscle . . .

Whey Protein Smoothies with skim milk.

See http://www.wheyoflife.org for
details about this healthy amino acid
rich diet that promotes lean muslce
mass.
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Old 07-18-06, 09:43 PM   #13
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Muscle is your body's fat furnace. Build a decent furnace and your fat will get burned. You have to feed the furnace though, or it will start to burn itself, and you also need to maintain the furnace or it will fall apart.

Don't worry so much about the weight. If you get heavier than you want to be after you've built a big fat furnace and have burnt up a lot of fat, feel free to let the furnace burn itself up a bit (lose muscle) until you are at the weight you want.
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