Build Muscle not Fat?
Hi, I’ve been training for around 6 months now and in the first month or two I made great gains. However, recently, I haven’t been gaining any weight and when I do it appears to be fat. My question is how can you build muscle without any fat?
I"m eating every three to four hours, healthy foods, I don’t have any cheat days, and I give it my all when I am at the gym. Any advice would be greatly appreciated.
Gaining primarily muscle and not fat is a slow process but it can be done with a careful diet. You will need 6 meals per day spaced 2.5 to 3 hours apart. Your protein should be evenly split among all 6 meals and should = about 1.5 gram per lb of body weight total (if you weigh 200 that = 300 grams protein). Carbs should be no higher than about .75 grams per lb of body weight and the majority of those carbs should be 25% at meal one, 50% at post workout meal and 25% at post, post workout meal. With the remaining meals have your protein a vegetable and a healthy fat like olive oil, walnuts, almonds or avocado. Take in slightly less carbs on off days and try to do 20-30 minutes of cardio on those days as well.
