The
first thing to do to gain muscle without gaining fat is to have a clear
map of where you are going, where you've been and what is between them.
This plan is a prudent document your diet and your training week to week. I said repeatedly that what gets measured gets managed. The same is true in the opposite direction , which is measured often becomes unmanageable.
What I mean is that ?
If you do not track your progress , you are very likely to get several weeks on the road and find that you have gained a lot of fat, but you have no idea what was wrong. Now you have a lot of work to do in the cutting phase to compensate for their mistakes along the way .
What is worse , because you do not know exactly what he did , he won that extra fat , probably repeating the mistakes next time.
But if you follow your macros, calories, training and everything else volume, you will be able to detect problems immediately. If you have gained a lot of fat this week, it is quite easy to look back on its activities last week and see what happened. Then you can take immediate action to correct the problem before it becomes unmanageable.
Without such monitoring can not detect problems before they get out of control and you do not know what caused them to be.
What does it go into your map ?
Your training diary is not only a way to keep track of your progress now , is also a way for you to plan your program tomorrow. Trials and errors , mistakes and triumphs of this volume phase will help you design a better plan for the next .
For this you need to keep track of important information on how you eat and how you exercise. You need to monitor how your macros and calories are distributed, not only how they are distributed among the proteins, carbohydrates and fats , but how they are distributed throughout the day. So if you earn a little extra fat that you can watch your numbers and decide that maybe you should cut carbs by 200g or stop eating carbs after 18 hours. If you take action solves the problem , then it becomes a part of your plan at the next opportunity .
You must follow the workouts, including specific aspects of training , the amount of cardio you do and what kind and how is your training time. If too much fat increases , you can look at your calendar and decide if you need to extend your cardio sessions or maybe add some HIIT sessions in your program. Again, if the problem is resolved, you may want part of his plan from the beginning of the next phase of volume.
I have already said and I say victory : this is as much an art as a science. You have to learn on the fly and sometimes you learn more from your mistakes than you do from your successes .You have to try different things when you handle all the variables grouping (or cut way), but you must first know what these variables are . You must have exact figures in front of you so that you know what you do well, what you're doing wrong and what works to correct problems .You know the expression ,
" pinching the root of the problem ? "
This is how you gain muscle without gaining fat , fixing problems as they arise , and not several weeks on the road, when you have already earned 30% more fat than they intended . It is much easier to recover from gaining a pound of fat recovered to win ten .The beauty of this is that you know more volume the next time you did this time . And you still know more after that , as long as you track your progress, you know the numbers behind variables and identifies what worked to correct problems
This plan is a prudent document your diet and your training week to week. I said repeatedly that what gets measured gets managed. The same is true in the opposite direction , which is measured often becomes unmanageable.
What I mean is that ?
If you do not track your progress , you are very likely to get several weeks on the road and find that you have gained a lot of fat, but you have no idea what was wrong. Now you have a lot of work to do in the cutting phase to compensate for their mistakes along the way .
What is worse , because you do not know exactly what he did , he won that extra fat , probably repeating the mistakes next time.
But if you follow your macros, calories, training and everything else volume, you will be able to detect problems immediately. If you have gained a lot of fat this week, it is quite easy to look back on its activities last week and see what happened. Then you can take immediate action to correct the problem before it becomes unmanageable.
Without such monitoring can not detect problems before they get out of control and you do not know what caused them to be.
What does it go into your map ?
Your training diary is not only a way to keep track of your progress now , is also a way for you to plan your program tomorrow. Trials and errors , mistakes and triumphs of this volume phase will help you design a better plan for the next .
For this you need to keep track of important information on how you eat and how you exercise. You need to monitor how your macros and calories are distributed, not only how they are distributed among the proteins, carbohydrates and fats , but how they are distributed throughout the day. So if you earn a little extra fat that you can watch your numbers and decide that maybe you should cut carbs by 200g or stop eating carbs after 18 hours. If you take action solves the problem , then it becomes a part of your plan at the next opportunity .
You must follow the workouts, including specific aspects of training , the amount of cardio you do and what kind and how is your training time. If too much fat increases , you can look at your calendar and decide if you need to extend your cardio sessions or maybe add some HIIT sessions in your program. Again, if the problem is resolved, you may want part of his plan from the beginning of the next phase of volume.
I have already said and I say victory : this is as much an art as a science. You have to learn on the fly and sometimes you learn more from your mistakes than you do from your successes .You have to try different things when you handle all the variables grouping (or cut way), but you must first know what these variables are . You must have exact figures in front of you so that you know what you do well, what you're doing wrong and what works to correct problems .You know the expression ,
" pinching the root of the problem ? "
This is how you gain muscle without gaining fat , fixing problems as they arise , and not several weeks on the road, when you have already earned 30% more fat than they intended . It is much easier to recover from gaining a pound of fat recovered to win ten .The beauty of this is that you know more volume the next time you did this time . And you still know more after that , as long as you track your progress, you know the numbers behind variables and identifies what worked to correct problems
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