Im on IF and low carb diet on non workout day. Almost 1.8k daily (deficit of 200-300)

Still have belly fats.. Sigh..

How do you expect to be gaining muscle if you're on a caloric deficit?

Body recomps usually happens on a deficit. It CAN happen, but it isn't easy imo

Yeah like -Dan said, how can you gain muscle if you are having calorie deficit? You do know that you need calorie surplus to grow more muscle right? So what is your current priority? You can lose the belly fat or gain some muscle mass on your thigh but you can't do both or very hard to do both at the same time.


Mike, care to explain a bit on the body recomp?

My target now is to achieve a <10% bf while building muscle.

I forgot where I read this but it is possible, like mike said, it is difficult.

other parts are growing just not the wheels. thats the problem

You can, if you have fine tune your diet to the T. If your diet is a so so, that wont be happening.

Tbh I don't really understand it 100%, but it happens. IF is most probably where you read about recomps. Carb cycles too.

Basis of IF is to control your insulin spike timings. Manipulating this could do it. Hell my avatar pic was taken when I'm on IF

Pardon me but what's IF?

intermittent fasting

will look that up,, btw, can this be trusted?

http://scoobysworkshop.com/expectations/

Note 6) There is a point of diminishing returns with lifting weights. At first, the strength and muscle mass gains are very rapid (the newbie effect). In each subsequent year, the gains are less and less until at some point you reach your genetic maximum and all gains cease despite intense workouts and flawless nutrition. How long it takes to reach the genetic maximum depends on many factors including genetics but most importantly on the intensity of the workout program. If someone lifts casually and does a whole body workout for 30min 3 days a week, they will never reach their genetic max. After 20 years, if they get serious about lifting, they could have a second chance at the newbie effect and spectacular gains despite their “ole” age. On the other hand if a teen starts professional powerlifting at age 16 then they might hit their genetic max very early, perhaps in as few as 6 years.

very interesting in deed


This post has been edited by NovusInitium: Jun 18 2013, 11:41 PM

That would be correct. The video below also explain on how much muscle can you gain and as per Scooby highlighted, it is diminishing every year. Logically, there would be limit on how much a person can gain muscle mass or all bodybuilders would become hulk-like physique.

Any comments/critics? How to make my chest more solid? I'm still bulking now cause my chest not so solid.

This post has been edited by twhong_91: Jun 19 2013, 08:29 PM

looks like u r over bulking. bf% def at the high side. i would say 18-20%.

u have V shape around the waist area. that should tell u something.

Over bulking? But my chest is still not solid or else I would have started my cutting already. My height is 172cm and my weight is 144lb. My target is to bulk to 150lb then only start cutting. Or should I cut now? Cardio while bulking?

would love to know ur current bulk diet.

Main meals: 70% lean meat + 30% rice and vege(carrot, parsley, spinach,pumpkin). will cook this in bulk and freeze. raw veges/fruits as snack between meals. and egg whites should i not get enough protein. food should last about a week (is eating in this manner good?)

3 meals a day
*on workout days + 1 meal?

Pre - workout meal (1 hour before) : Will a portion of the food mentioned above suffice? + vit c (half and the other half before bed)

Post - workout meal : 250ml Soy milk w/o sugar + 1 banana

BMR 1606.62
(http://www.calculatorpro.com/calculator/katch-mcardle-bmr-calculator/)

BF 24.67%
(http://www.bmi-calculator.net/body-fat-calculator/)

TDEE 2202
(http://iifym.com/tdee-calculator/)

Will eat 20% under TDEE.




that's my current physique, i know it's bad.

Adopting stronglifts 5x5 - MWF
10-15 mins HIIT - Tuesday and Thursdays
Weekends off.


Please do comment

This post has been edited by NovusInitium: Jun 19 2013, 10:48 PM

My current bulk diet
meal 1: 5 teaspoons of oats, coffee, 1 scoop of protein shake
post work work: 2 scoops of whey protein
meal 2: big bowl of rice, chicken breast, vege
meal 3: big bowl of rice, chicken breast or fish, vege
meal 4: small bowl of rice, chicken or fish, vege
meal 5: 2 eggs plus half scoop of whey

have you been gaining with this diet?
do you think your body fat has increased/decreased with this diet

asking since I don't have your before pic.

Janson, please comment on my post.
Do the right thing. ;p

I dropped 1lb last week when I measured my weight. lol...