Reducing Body Fat without affecting muscle gains

by **BenC** » Mon Mar 10, 2008 1:30 pm

I have been using a weight training program with a couple of tweaks for a couple of weeks now and have seen considerable results. I have gained around 3-4kg of muscle with the program and have been using a weight gainer to help me meet my nutritional needs. However with my increased calorie/carb/protein intake I have also added a small amount of unwanted body fat on my stomach that I want to shift. What do you recommend training/nutritional-wise for me to reduce my body fat % (of which is currently around 12/13%) whilst still gaining muscle?

by **Mehdi** » Mon Mar 10, 2008 1:54 pm

12% body fat is not bad. I recommend focussing on getting stronger to build muscle. What does your routine looks like and how much do you squat. Also what's your body-weight/height?
Watch out with weight gainers btw, most (if not all) contain sugar.

by **BenC** » Mon Mar 10, 2008 3:17 pm

Im around 5"9 and 190 lbs, and currently squat around 50-55kg, however I would like to improve this. I train back/biceps/abs on tuesday, shoulders wednesday, chest/triceps/abs thursday, and legs/abs saturday. I rarely do cardio, however do you feel I should incorporate cardio to reduce the unwanted fat, as I want to bring out my abs,

Cheers Mehdi,

Ben

by **Mehdi** » Mon Mar 10, 2008 3:23 pm

You need to get that Squat way higher. That build the muscle mass and decrease body fat. How did you measure that 12/13%? I'm 10-12% and I'm 5'8, 160lbs.

by **BenC** » Mon Mar 10, 2008 3:31 pm

12-13% is only a rough estimate I have not had a body fat test as yet, but i plan to do so

by **Mehdi** » Mon Mar 10, 2008 3:34 pm

Get a fat caliper (accumeasure), it's probably higher than 12%. But even then, you have to get stronger. Low body fat does nothing if you don't have muscles to show.