Ask the Experts - Strength and Conditioning
Answers from Danny M O'Dell:
Q. I have been bodybuilding for almost 9 months, and I don’t see many changes. I am 168cm tall and 60 kg, and I would like to build some muscle and to lose some fat. I am confused about the food kind of food I should be eating and what kind of diet is right for me? Somebody said that a low carbs would be suitable, but I read somewhere that you can’t build muscles and lose fat at the same time. I would like you to advise me on diet. I know that I have to change something in my training program, but there is no one to suggest how! I need your help!!
Click here to - View all questions for Danny M O'Dell
Answer:
Hi there,
If your goal is to get larger and bigger then a solid, weight gaining muscle building program is needed. You will have to drop the endless mindless sets and reps of little weights that are so prevalent in the bodybuilding culture. Using heavy weights in your exercise program is what it takes to get big, strong and powerful.
Secondly if you have been on the same training program for nine months it’s definitely time to change your routine. Even eating a great tasting hamburger gets old after a while, let along nine months. I don’t know how you’ve stood it this long.
First off you have to eat more and get more calories along with lifting heavier weights to encourage the growth of your muscle fibers. The guide to increased mass is included in The Mass Builder Manual and is stated thusly:
Summary: steps to more mass:
3500 calories equals one pound therefore
- EAT
- EXERCISE the major compound muscle groups
- EAT and rest
- REST and eat
- EAT and rest
As can be clearly seen from the summary, calories do count and every one that you put into your body will increase your weight. But if you just eat without exercising these extra calories will settle in as fat. Not a good option is it? So pick your food and drink wisely. Get a good ratio of nutrients by following the 55, 30 and 15 percent rule, respectively for your carbohydrates, proteins and fats.
Contrary to popular opinion you have to have carbs in your diet. The carbohydrates provide a source of easily accessible energy for your working muscles. If not available then the next place your body looks is the protein in your muscle. Once this happens then you are working at cross purposes to your stated goal of adding muscle mass.
The more muscle that is on your frame the greater will be your fat burning metabolism and the closer will be your goal of added muscular mass.
My suggestions to you are as follows:
Use free weights, lift heavy every other day, perform the seven to ten essential exercises for no more than 50-55 minutes each session to take advantage of the surge in metabolic hormone growth activity, eat five to six times a day, and increase an extra 500-1000 calories over all each day.