Training split

rgugliel · 10-07-2006, 10:48 PM

I'm half way through a 6 week mass building program but as much as I'm not too keen to I need to do ALLOT of cardio after, I'm just worried I will lose allot of my muscle during this period, I know you cant build up and cut fat at the same time, but is there any way I can maintain my gains? like if I just sticked to compound lifts would this help? thanks

splinter · 10-07-2006, 11:35 PM

If your diet is consistent enough then cardio is not really going to make you lose all your muscle.

rgugliel · 10-07-2006, 11:42 PM

iv alot of cardio to do, im looking at going 8 weeks without any muscle building goals

Nick500 · 11-07-2006, 02:43 AM

Keep the cardio low intensity.

Maintain regular protein consumption.

Perhaps supplement with BCAAs. Consider perhaps glutamine and creatine to maintain gains whilst cutting.

***MMUK*** · 14-07-2006, 11:25 AM

Thats nonsense, you can build muscle and lose fat at the same time, muscle building is the body responding to overloaded stress on the muscles by increasing strength and muscle size by absorbing additional protein to allow this response.

Fat loss is the body breaking down stored energy (fat) in response to a shortfall in calories from carbohydrates or from fats.

If your cardio work is fairly low intensity (anaerobic) you will be burning fat after 20 mins, if its high intensity which has you breathing really hard or out of breath you are doing aerobic exercise (aerobic meaning with oxygen, anaerobic without oxygen). Sustained aerobic exercise can lead to muscle being cannibalised to provide energy when your body has used its initial store of energy.

Train hard and heavy to stimulate muscle growth, and get in 3 x 1 hour low intensity cardio sessions to break down the fat.

Your diet is of optimal importance at this time and is crucial to you managing what you are hoping to achieve.

chalk · 14-07-2006, 11:39 AM

I'm a bit confused by this.
So, let me get this right, the only thing the body needs to build muscle is protein. So, eat loads, train hard and you will get big.
At the same time eat few carbs & fats and you'll also lose fat.
Surely you wouldn't grow much this way. Where's all the calories comming from for energy? I'm a bit sceptical about this. :?
I understand that you need to keep you protein high when trying to lose fat in order to minimise any muscle loss, but I didn't think it was possible to build muscle at the same time.

**LeeB** · 14-07-2006, 12:02 PM

it is technically possible to build muscle and lose fat at the same time.

however unless your a pro bodybuilder using alot of highly priced chemicals and have lots of time to rest and eat its very hard to do successfully - especially long term (say any longer than 4 weeks in my opinion)

in my opinion its all about "real world" goals.. to lose fat you need to set a goal.. to put on muscle you need to set a goal... depending on what your goal is you can then structure your training and diet to achieve it. if you actually have 2 goals which in fact can contradict each other it then becomes extremely hard.

when you hear someone say you cant do both at once, technically they are wrong.. but in the real world to get the best results of fat loss or muscle gain you really need to be focussed on one or the other... losing fat is technically about giving your body a calorie deficit so it uses fat stores.. gaining muscle is about giving your body more calories than it needs so it stores them in muscle tissue!

set one goal and if your diet and training are good and you get a little fat loss as well then thats great.. but make sure you aim for the goal youve set!

chalk · 14-07-2006, 12:17 PM

You learn something every day. I certainly feel that I get more from doing one or the other and setting goals as you said. I've got a pretty good diet but I don't think I'm strict enough to to achieve both at once. I'd imagine that the majority of the recreational and amature bodybuilders aren't able to do this successfully either. But as you said, "high priced chemicals" make this more realistic.

10-07-2006, 10:48 PM	#1 (permalink)
rgugliel Under Construction Join Date: May 2006 Location: Dublin Posts: 24 Rep Power:	Training split I'm half way through a 6 week mass building program but as much as I'm not too keen to I need to do ALLOT of cardio after, I'm just worried I will lose allot of my muscle during this period, I know you cant build up and cut fat at the same time, but is there any way I can maintain my gains? like if I just sticked to compound lifts would this help? thanks

11-07-2006, 02:43 AM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	Keep the cardio low intensity. Maintain regular protein consumption. Perhaps supplement with BCAAs. Consider perhaps glutamine and creatine to maintain gains whilst cutting. ______________________ - Obsession is what lazy people call dedication -

14-07-2006, 11:25 AM	#5 (permalink)
*MMUK* Musclechat Management Muscle Chat Management Join Date: Mar 2006 Posts: 3,599 Rep Power:	Thats nonsense, you can build muscle and lose fat at the same time, muscle building is the body responding to overloaded stress on the muscles by increasing strength and muscle size by absorbing additional protein to allow this response. Fat loss is the body breaking down stored energy (fat) in response to a shortfall in calories from carbohydrates or from fats. If your cardio work is fairly low intensity (anaerobic) you will be burning fat after 20 mins, if its high intensity which has you breathing really hard or out of breath you are doing aerobic exercise (aerobic meaning with oxygen, anaerobic without oxygen). Sustained aerobic exercise can lead to muscle being cannibalised to provide energy when your body has used its initial store of energy. Train hard and heavy to stimulate muscle growth, and get in 3 x 1 hour low intensity cardio sessions to break down the fat. Your diet is of optimal importance at this time and is crucial to you managing what you are hoping to achieve. ______________________ Welcome to Musclechat.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" www.uMuscle.com - Bodybuilding & Sports Video Sharing Community!

14-07-2006, 12:02 PM	#7 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 2,030 Rep Power:	it is technically possible to build muscle and lose fat at the same time. however unless your a pro bodybuilder using alot of highly priced chemicals and have lots of time to rest and eat its very hard to do successfully - especially long term (say any longer than 4 weeks in my opinion) in my opinion its all about "real world" goals.. to lose fat you need to set a goal.. to put on muscle you need to set a goal... depending on what your goal is you can then structure your training and diet to achieve it. if you actually have 2 goals which in fact can contradict each other it then becomes extremely hard. when you hear someone say you cant do both at once, technically they are wrong.. but in the real world to get the best results of fat loss or muscle gain you really need to be focussed on one or the other... losing fat is technically about giving your body a calorie deficit so it uses fat stores.. gaining muscle is about giving your body more calories than it needs so it stores them in muscle tissue! set one goal and if your diet and training are good and you get a little fat loss as well then thats great.. but make sure you aim for the goal youve set! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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10-07-2006, 11:35 PM	#2 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,066 Rep Power:	If your diet is consistent enough then cardio is not really going to make you lose all your muscle.

10-07-2006, 11:42 PM	#3 (permalink)
rgugliel Under Construction Join Date: May 2006 Location: Dublin Posts: 24 Rep Power:	iv alot of cardio to do, im looking at going 8 weeks without any muscle building goals

14-07-2006, 11:39 AM	#6 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	I'm a bit confused by this. So, let me get this right, the only thing the body needs to build muscle is protein. So, eat loads, train hard and you will get big. At the same time eat few carbs & fats and you'll also lose fat. Surely you wouldn't grow much this way. Where's all the calories comming from for energy? I'm a bit sceptical about this. :? I understand that you need to keep you protein high when trying to lose fat in order to minimise any muscle loss, but I didn't think it was possible to build muscle at the same time.

14-07-2006, 12:17 PM	#8 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	You learn something every day. I certainly feel that I get more from doing one or the other and setting goals as you said. I've got a pretty good diet but I don't think I'm strict enough to to achieve both at once. I'd imagine that the majority of the recreational and amature bodybuilders aren't able to do this successfully either. But as you said, "high priced chemicals" make this more realistic.