Is it possible to gain muscle without fat?

**Newby** · 08-09-2009 03:46 PM

Is this possible. I have been making gains (slowly) and am aiming to gain muscle but a little fat as possible. I have been advised that I need to bulk up then cut. I am just afraid I'll have trouble shifting the flab.

**James** · 08-09-2009 04:25 PM

It IS possible to minimise fat gains whilst "lean bulking". You won't put weight on nearly as fast as the standard accepted bulking protocol but you will put on just as much muscle and little to possibly no fat (can depend a lot on body type).

The maximum amount of muscle you can gain per month is approx. between the 1-2lbs mark (again dependent on body type - also naturally, no steroid use). Anything much higher than this will be fat gain, despite what many people will tell you/believe.

A good idea to shoot for is a weekly gain of 0.5lbs, that way you are maximising muscle gains and keeping fat gains to a minimum. Yes, it will take longer but at the end of the day you will be ahead due to not having to diet down your fat as frequent or for as long.

There are many people that say they can put on 20 pounds in a fortnight/month/insert stupid timescale here, and they probably can, but it is going to be mainly fat. in my opinion, the "lean bulking" approach is the best, and healthiest way, of gaining muscle mass.

**Newby** · 08-09-2009 04:45 PM

Cheers James, that's much appreciated. So I could gain muscle with a calorie deficit diet?

**ATZ** · 08-09-2009 05:14 PM

If your new to resistance training then yes, not otherwise no.

**MoonBoots89** · 08-09-2009 05:22 PM

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Originally Posted by Newby

Cheers James, that's much appreciated. So I could gain muscle with a calorie deficit diet?

Probably not. Your body generally won't built muscle if its not being well fed (as a survival mechanism). Even when lean bulking you still have to eat more than maintenance to encourage your body to grow.

**James** · 08-09-2009 06:21 PM

A good START to lean mass gain is eating 250 cals over your maintenance - that is, the amount of calories you neither lose nor gain weight on. You can tweak from there to try and hit that magically 0.5 lbs gain a week. Best of luck, I'm still yet to find my ideal figure!

**NU_nutrition_TS** · 08-09-2009 08:04 PM

You don't gain muscle because you are 'well fed'; you eat more because you are gaining muscle and you only gain muscle by training correctly. Training>adaptation>dietary changes which leads back to training.

**Newby** · 08-09-2009 08:27 PM

Thanks folks. I eat quite alot of nuts which have a lot of calories. Is there anything else good to snack on/drink that's high in calories whilst sat at my desk. I do have high blood pressure btw.

**NU_nutrition_TS** · 08-09-2009 08:30 PM

I personally would not advise eating a lot of nuts (too many polyunsaturated fats - mainly omega-6) - keep them as a small occasional snack only. Hard cheeses make a good snack as do boiled eggs.Or cold meats (if you are not a vegetarian).

**James** · 08-09-2009 08:43 PM

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Originally Posted by NU_nutrition_TS

I personally would not advise eating a lot of nuts (too many polyunsaturated fats - mainly omega-6) - keep them as a small occasional snack only. Hard cheeses make a good snack as do boiled eggs.Or cold meats (if you are not a vegetarian).

Would you advise against nuts each day? I am obviously looking from a paleo point of view, disallowing cheese.

Apologise if that question is confusing to OP, back on topic.