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Losing Body Fat Whilst Gaining Quality Weight

"There is a myth that

There are many individuals who carry some body fat, which they want to lose, but still desire to gain quality weight, in the form of muscle, at the same time. There is a myth that you cannot gain muscle and lose weight at the same time. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously. yOU Cannot gain muscle

It is true that if you are dieting extremely strict, then it anG lose Weight at the is not possible to gain muscle at the same time as same time"

losing body fat, as there is insufficient energy reserves for muscle growth. Here the priority is in maintaining muscle mass. But, for the main, with gentle dieting and high protein intake you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. looking good.

You are probably aware of the obsession with scales in bodybuilding; so many people ask 'what are you weighing at the moment?' In my view it doesn't matter at all what you weigh, it's what you look like, as, after all, bodybuilding is a sport of aesthetics. There are also a variety of methods of measuring percentage body fat; most of which are very poor in accuracy and precision. So forget your weight, and forget your percentage body fat, go on what you look like in the mirror and what people you trust tell you. This is far more important.

You often hear of loads of faddy diet regimens that guarantee weight loss in the dieting industry. Some of these do work, most don't, but all are not healthy and are inefficient. In effective weight loss the basic principles remain, in that you have to eat a healthy balanced diet with a calorie deficit in energy intake. Meals must be small and regul ar, and in order to keep growing, it is essential to keep protein intake high. The key to effective weight reduction lies in carbohydrate intake, i.e. it should be low, but not omitted. Consume starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food. ".exercise preferentially

Weight training whilst trying to lose body fat burns fat whilst maintaining and gain muscle, must remain intense. You muscle mass"

will be able to continue to train hard as your calorie intake will not be mega low, and you'll be including regular carbohydrates. In addition, I strongly recommend including gentle cardiovascular exercise three or four times a week, as exercise preferentially burns fat whilst maintaining muscle mass. Aerobic exercise ideally should be done on a different day or a different time of day to weight training so as not to interfere with energy and nutrient levels required for muscle growth. Try to do 30-40 minutes of cardiovascular work, consisting of maybe two or three exercises. Intensity should be low, and about 55 - 60% maximum heart rate. This has been shown to be the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is a level so when you cease exercising you feel slightly warm and just out of breath, i.e. you are not panting, nor are you breathing normally.

You can calculate you maximum heart rate by the following equation:

Maximum heart rate = 220 - your age in years

For example, a 30-year old man's maximum heart rate will be about 190 beats per minute (bpm), so he should train aerobically at about 105-115 bpm. Many hi-tech cardio equipment machines have heart rate monitors on them, which can be useful.

The meal plan in Figure 8, gives a vague example of a suitable regimen for losing body fat whilst gaining muscle mass. Like previous examples, it is merely a guide, and as everyone is different, you may need to alter portion sizes depending on how you respond. You may also wish to use some of the more effective fat burning supplements , as discussed in Section C, but these are ineffective alone; you must still be consuming a calorie-deficit healthy diet.

The plan in Figure 8 is high and regular in quality protein, low but regular in quality carbohydrate, low in fat, but including essential fatty acids, high in fluid (essential) and includes sufficient amounts of fruit and vegetables. You must also drink plenty of fluid.

Figure 8 : Example menu plan for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass.


Wake 7.30 am 7.30

8.00 breakfast


Food Protein

1 scoop whey protein in water 20g 1-2 slices wholemeal bread + olive oil spread

/ portion MRP + / scoop whey protein in water 31g 100ml orange juice + 1 tblsp olive oil

1/ scoops whey protein in water 30g

2 rice cakes Fruit


Tuna (95g) + 1 tblsp low fat natural yoghurt / small chicken breast (60g) 1-2 slices wholemeal bread + olive oil spread Huge salad

27 g 18g


1/ scoops whey protein in water

2 rice cakes



V portion MRP + V scoop whey protein in water 31g


18.30 (after training) 2 scoops whey protein in water



23.30 23.30 bed

Mackerel (95g) / small chicken breast (60g) Either 1 small jacket potato or 50g boiled brown rice or 75g boiled wholewheat pasta Vegetables

1 scoop whey protein in water 1 scoop whey protein in water

20g 18g

20g 20g



This meal plan should give a steady loss of body fat, and if you are training hard, you will gain muscle too. It is also reasonable in portion size, so should help in keeping you feeling full up and satisfied.

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