- By 'advanced athlete' I mean someone with 3+ years of training experience, so most newbie gains are lost
- By 'results' I mean strict lean body mass gains. I mean: muscle mass while keeping the same body fat percentage: starting and finishing in the same ℅BF
For example, for clean bulking, starting from a 10% BF, I'd increase calories slightly over maintenance, ensuring I gain a maximum of 0,5kg every 2 weeks. Anything more than that I'd decrease calories to avoid excessive body fat gains. I'd stop bulking once I gain 5kg, get 15% body fat or after 6 months (whatever occurs earlier). Then I'd cut through intermittent fasting strategies (ensuring progressive decrease of calories), until 10% BF, trying to do it slowly to avoid losing muscle mass
The alternative is recomposition (keeping calories on maintenance or very slight deficit or surplus) for that same amount of time, lets suppose 1 year.
Suppose enough protein intake and equal training stimulus and workload. What would offer more lean body mass gains on that 1 year, and why?
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from loseit - Lose the Fat https://ift.tt/2OiESD6
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