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Burn The Fat, Feed The Muscle
Syndicated Q & A Column (Ask Tom / Ask The Fat Loss Guru) How to Gain Lean Muscle Without Turning into a Tub of Lard Affiliate instructions: You have permission to publish this Q & A column in your e-zine, on your website, on your blog or on your forum, provided the entire column is unaltered and the bio/about the author box is included in its entirety. This column may be titled, "Ask Tom", "Ask Tom Venuto," "Ask The Fat Loss Expert, or "Ask The Fat Loss Guru." All you need to do is copy and paste. You may of course, replace all www.burnthefat.com links with your affiliate hoplink. It's also great idea to include a clickable book cover graphic and or an author photo with each Q & A column you print. Please note that some of these Q & A columns have been rewritten as "articles" (with question removed), but they are mostly the same content. Our Q & A column has become immensely popular because it can provide you with an entirely new content category for your newsletter or website. However, if you prefer article format, please check the "articles" section. Title: How to Gain Lean Muscle
Without Turning into a Tub of Lard How to Gain Lean Muscle Without
Turning into a Tub of Lard
QUESTION:Hi Tom. I have your BURN THE FAT ebook;
it’s great thanks, but now that I’m lean enough my aim is
bodybuilding and muscle gain. I read your information on body types in
chapter 5 of your book
and it was very interesting. I am definitely an ectomorph body
type. I am getting good results gaining about a pound and sometimes 2
pounds a week, but I’m pretty skinny so it’s going to take
a while to get where I really want to be, but that’s fine,
I’m patient and determined. My question is, can I use all the
guidelines in your BURN THE FAT ebook for gaining muscle mass?
ANSWER: It’s true that BURN THE FAT, FEED THE MUSCLE is primarily a fat burning program and as you’re reading through the book, you’ll see that the entire manual is written with references to getting leaner.
However, with a few simple tweaks, the program can definitely
be used for gaining muscle. The primary adjustment would be an
increase in the calories.
To gain lean body mass, you need a calorie surplus. The biggest dietary reason most people fail to gain lean muscle is that they’re simply not eating enough. Many times when they come off a fat loss program, they are completely paranoid about “losing their abs.” Of course, that’s a legitimate concern because it’s VERY easy to lose your abs if you get lazy with your diet or you think that a muscle gaining diet means eating everything in sight. To gain muscle and stay lean it takes continued discipline and dietary restraint, but the fact is, you just can’t gain any muscle if you’re afraid to eat more. The trick in gaining lean
muscle without fat gain is to select a small calorie surplus.
Overeating, even on clean, bodybuilding foods is going to make you gain
fat along with the muscle.
Gaining fat and muscle weight at the same time is commonly known as “bulking up” and that’s the old school approach to building muscle. We don’t want to do that. The whole idea is to Feed The Muscle and build lean body mass only. Although BFFM is written with a fat loss slant, all the calorie formulas are included in chapter 6, so you can figure out exactly how many you need to lose, maintain, OR gain weight. A typical male maintains on about 2700 calories per day and a typical female at about 2100 calories, but it’s good to plug your stats into the formulas to individualize, and you need to recalibrate calories anyways, after you come off a long fat loss phase. What I would recommend for lean gains is to add a 10-15% calorie surplus on top of your maintenance level as your starting point. You will probably need a second increase in calories after a few months or after you’ve begun to add some lean mass in order to keep the lean gains coming. The only other major adjustments for gaining lean mass would be the protein-carb-fat ratios (covered in detail in chapter 8) and of course, the amount of cardio. Weight gain programs require more carbs in the macronutrient mix and less cardio. Endomorph types may need to keep 3 days of cardio in the mix to avoid losing their abs. In some cases for ectomorph “hard-gainer” body types, they should cut the cardio completely during the muscle gain phase. For the endomorph body type who tends to gain fat easily, I recommend continuing to use a carb or calorie cycling method even for the muscle gaining phase. The difference is in the number of calories. For fat loss, I typically recommend a carb cycle with a 20-30% caloric deficit for 3 days, followed by one full day at maintenance or even maintenance + 5-10%, with ALL the caloric increase coming from carbs. For lean muscle gain without fat gain, I’d recommend a cycle with 3 days at a 15% surplus, followed by 3 days at maintenance or a small caloric deficit of 5-10% below maintenance. These are just guidelines. They are not written in stone. I have seen all types of calorie cycling variations work for different people. Any non-linear calorie approach is superior, in my opinion, for keeping the gains lean. All the other principles in BFFM, such as eating the “foods that burn fat" and avoiding the “foods that turn to fat” apply as equally to weight gain programs as they do to fat loss programs. In fact, many BFFM “graduates” quickly reached their fat loss goal using these techniques, and then with a few simple adjustments, shifted into a “muscle-gaining phase.” Same program, but one change in calorie levels. Using the BFFM techniques for muscle mass gains, most people can expect to gain 1/2 pound to 1 pound per week of lean body mass with no increase in body fat, (1/2 to 3/4 of that for women). It’s not that hard to put on the first 10-12 pounds of lean muscle. After that, gains tend to slow down a bit. These types of gains can be achieved completely natural - and in fact, natural is the only way I’d ever recommend you do muscle gaining programs. Train hard and expect success, Tom Venuto About the Author: Tom Venuto is a
natural bodybuilder, certified
strength and conditioning specialist (CSCS) and a certified personal
trainer (CPT). Tom is the author of "Burn the Fat, Feed The
Muscle,” which teaches you how to get lean without drugs or
supplements using methods of the world's best bodybuilders and fitness
models. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: www.burnthefat.com
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