How to mantain my body weight after i've reached my goal

hi, I am currently training and eating in a way that I can gain weight, specially muscle. However, I am getting some fat in the abs area and would like to get rid of it after I have reached my muscle gain goal. My question is, How can I get rid of that fat without losing the muscle I gained? I will appreciate any tips that you can give me.


Enyoy your training!!



Mariano

One. Read the diet and nutrition forum stickies. Gaining that fat is far from ideal and sould be lost sooner rather than later.

Two. Read up on intervals and HIIT.

Three. I would suggest that gaining fat currently means that your diet is far from ideal for muscle gain. Refer to point one.

cheers

One. Read the diet and nutrition forum stickies. Gaining that fat is far from ideal and sould be lost sooner rather than later.

Two. Read up on intervals and HIIT.

Three. I would suggest that gaining fat currently means that your diet is far from ideal for muscle gain. Refer to point one.

cheers

I disagree friend. Usually while on a bulk you will tend to gain *some* fat as most bulks are done by eating above maintenance to put on muscle.

hi, I am currently training and eating in a way that I can gain weight, specially muscle. However, I am getting some fat in the abs area and would like to get rid of it after I have reached my muscle gain goal. My question is, How can I get rid of that fat without losing the muscle I gained? I will appreciate any tips that you can give me.


Enyoy your training!!



Mariano

Hi there,

Unfortionately you will lose some muscle when you go through your cut... the amount of muscle you lose usually depends on your diet and how much fat you have/want to lose. As Vamp suggested, HIIT will help immensly in shredding that fat. Diet will be VERY important. For cutting, I've found that macros of 40/40/20 work really well for me. You may want to play with these though as every person is different and some diets that work for some people aren't necessarily the best for others. No matter what your macros are, you'll want to limit simple sugars and junk food.

Possible solution.

1. Reduce Carb intake by 10 grams per meal, on a six meal a day strategy, that's 60 grams or 240 calories.

2. Replace the calories with 4 grams of Fat, 36 calories.

This creates an energy deficeit, that must be replaced with Fat as a secondary energy source.

The difference in calories making this change, would result in you losing a weedy 24 calories a day. So you'd be pretty much on a maintenance level of calories.

Can't say this would work 100%, but I suspect it would be more than likely a goer.

Certainly don't frop below a 10g per meal reduction, you need Carbs.

Also you'd have to chose Carb free fat sources like Most Nuts, (except Cashews, Coconuts and possibly grape Nuts), and things like possibly seeds, and definitely Oils.

It would also help to see what you are calling your bulk up diet with an example meal plan for a day.