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traineo Community / Diet & Nutrition Tips / gaining lean mass
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THE NEW ME
The Master
Posts: 2856
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 # Posted: 1 Mar 2008 01:31


Ok I am at a healthy weight now and my main focus is to gain lean mass. I am seeing a nutritionist who takes my body fat which is in the normal range. I am on a weight maintenance diet in which I could gain muscle on according to my nutritionist. (I am not looking for advice on changing my diet.) Depending upon what happens this week in terms of my measurements (body fat and weight (if weight decreases)), my nuritionist may give me the opportunity to either decrease my cardio (currently I do about 5xs a week for 45 minutes) or increase my food intake (slightly). Which do you think is a better choice and why?
Thanks!!
Splint Chesthair
Fitness Guru
Posts: 471
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 # Posted: 1 Mar 2008 02:33 - Edited by: splint


you can't out-condition the dinner table

If you're goal is to increase lean body mass, I'd be dropping the cardio session.
Elicia :)
traineo Fanatic
Posts: 117
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 # Posted: 1 Mar 2008 03:14


I was just about to make a post similar to this....
I too want to gain LBM but am too afraid to drop the cardio. I do it everyday, even after lifting which I know I shouldn't do. I only do 20 mins of cardio at 65-70% max HR on lifting days (4 days/week), then I do 2 days of intense cardio (spinning). I'm not willing to give up spin because I love it so much, but for some reason I'm not comfortable giving up the rest of my cardio even though I want to build muscle!!

But I second Splint, I would decrease your cardio. What does she recommend you decrease your cardio to? I would eat the same amount of calories, decrease cardio, and increase weight training. But that's just my opinion ;) Keep us updated on your stats this week!
THE NEW ME
The Master
Posts: 2856
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 # Posted: 1 Mar 2008 03:18


thanks splint for the advice.

elicia-i dont know if any changes will be made yet-it all depends on what happens. if i gain weight this week then everything will remain the same, if i lose then i will have the option but she didnt tell me yet how much to decrease the cardio. i was originally doing an hour 5xs a week and i lowered it to 45 min. im not concerned about giving it up b/c i wont give it up completely and i want to do whats best for my body and get results. i hope you find a balance as well!
Angie H
Fitness Guru
Posts: 718
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 # Posted: 1 Mar 2008 15:49


Increase your weight training, and make sure your protein intake is in the neighborhood of 1 g per pound of LBM; I wouldn't go lower than .9 g/lb LBM. If you're not in that range, increase your total calorie count upwards by scaling the macronutrients upwards until you do. Lower your reps, but increase the weights and # of sets.
Bourblaster V
Fitness Guru
Posts: 337
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 # Posted: 1 Mar 2008 18:13


Eating more is always far more fun.

I suggest you develop an intense need to eat every animal in sight, I have found that animals in = muscles gained.
Elicia :)
traineo Fanatic
Posts: 117
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 # Posted: 1 Mar 2008 18:56


gross!! i don't eat animals (except fish b/c i would literally [i]die[i] without sushi). i focus on eggs, cottage cheese, yogurt, tofu, nuts & nut butters, kashi high protein cereals, and i love the ready to drink eas protein shakes after a weight workout. i just don't think i could do the animal flesh ever again!
THE NEW ME
The Master
Posts: 2856
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 # Posted: 1 Mar 2008 21:00


thanks for the advice everyone!!

lol elicia!! yeah, i eat meats-chicken, turkey etc but the way you said it (bourblaster) came out funny, unappetizing! "eat every animal in sight."

also, when people above recommended doing more weights, whats an ideal amount? 4xs a week splitting up body parts?
Elicia :)
traineo Fanatic
Posts: 117
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 # Posted: 1 Mar 2008 21:14 - Edited by: elicia11


i do the 4x/week splitting up body parts and that works great for me. since reading bourblaster's passion for squats i have added those to my routine 2x/week and i work my triceps 2x/week because i really am striving for the definition there. and i do a different ab exercise on each of the 4 days as well cuz my abs could use some definition too!
THE NEW ME
The Master
Posts: 2856
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 # Posted: 2 Mar 2008 00:17


sounds great elicia!! i know i need to do more lifting b.c. i am only doing it 3xs a week.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 2 Mar 2008 17:55 - Edited by: nicholman


I agree w/ Bourblaster - if it's on 4 legs catch it and eat it, and wash it down with a glass of skim milk

When I am primarily lifting, any cardio I get is by accident (and I still lose fat), so I would recommend limiting your cardio to just what you need to maintain a certain level of fitness (you want to be able to run 5k; do that 2x per week).

In terms of protein, get 1-1.5g per lb of weight, not LBM. If you weight 120lbs, eat 120-180g (and train hard).
THE NEW ME
The Master
Posts: 2856
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 # Posted: 3 Mar 2008 00:06


thanks dave!
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