The union of nutrition, cardio, and lifting for MUSCLE GAIN
The bottom line question is - Does it exist? All three joined for one goal.
17 years old
Ran a lot last summer and lost 50 lbs (fat and probably a good deal of muscle)
Ultimate goal - Max muscle, minimum fat
What I at least want to avoid - fat gain, minimum muscle
I was talking to a personal trainer and I told him I wanted to bulk. The first thing he said was "eat more". But also he brought up cardio and I said "Does cardio really help while gaining muscle?" since in order to loose fat you need a calorie deficit. He said "lots of people think you need to bulk up and gain fat then cut it away, but I don't suggest it".
Is cardio really the muscle burning monster some people make it out to be?
I was reading "burn the fat feed the muscle", in it the author (Tom Venuto) has a plan were he includes cardio + weights for an "increase in lean mass and a decrease in body fat". But also he says "to lose body fat you need a calorie deficit".
Do you need a calorie deficit to look leaner? Can you have a calorie deficit (as in you burn more calories through both cardio and lifting than you consume) and still gain muscle?
Nutrition. The trainer I was talking you also said "You can consume to much protein". I forgot his exact explanation but it has something to do with a decrease in testosterone or the way your body absorbs the protein, any way the effect would be counter productive. He also said "eat more". What I eat is now the question. If I take into account the to much protein situation and the obvious mistake of to many carbs + fat, what is the right balance?
Finally, extreme bulking to me (and I am a total newb as you can tell) just seems like getting fat and strong. That's probably because I've never done it but logically eating 1000 calories over maintenance can't be the only way to gain muscle.
Is it necessary to get fat to gain muscle? Is there another way?
Well, I've tried to answer my own question and have come up with this plan.
If you think you have a better idea, post it and please explain why I should choose it over this.
Cardio 3 days a week 25 min HIIT. 1 on 2 off days and 1 session on a lifting day - I hear some good things about running in the mourning and then lifting later on.. so I'll include one. I feel like I should, but don't plan on running on an empty stomach. Again there is no logic behind this since I "know" that running on an empty stomach will utilize fat for energy. But, I also "know" that running on an empty stomach and could cause the break down of muscle. I also "know" minimum or no cardio is needed for muscle gain. This I think is a good compromise. I don't have much fat to loose.
Nutrition - At least 2,500 calories at most 3,300
I'm going to eat meals (at or above 400 calories) when I'm hungry and NEED food - breakfast will be the biggest meal (over 600 calories). Also I'll try to eat a snack (under 400 calories: high protein) 2 and 1/2 - 3 hours after each meal. I'll try to eat 7 times a day. Good food, no cheating.
ALSO, I have 2 ideas in mind for carb situations.
1. Carb cycle;
2. Starchy carbs in the mourning, fibrous from noon till bed.
Lifting - WWB1 It's a good routine, anyone ever hear of it?