Channel: Radu Antoniu

Category: Sports

Tags: strengthmaintainbodygainstraningintermittent fastingleanlowworkoutmusclefatgrowthbulk

Description: FREE eBooks The Path to your Goal Physique: thinkeatlift.com/path My Training Program: thinkeatlift.com/ggp I've been steadily gaining weight over the last 4 months and now it's time to get lean again. The philosophy of gaining muscle without getting fat is very simple. You need to alternate your lean bulks and cuts in the range of 8 to 15% body fat. You start your gaining phase lean, around 8-10% body fat and you steadily gain weight until you hit 13-15% body fat. Once you reach the point where I am now, where you start to lose your abs, you cut back to around 10% and restart the whole process. The awesome thing about doing this is that you spend the majority of the year in a surplus. You can lose fat much faster than you can gain muscle. Usually it will take you 5-8 weeks to cut down from around 15% to 10%. But if you're disciplined on your lean bulk, you will spend 5-8 months in a surplus to go from 10% to 15%. Most guys overestimate how much muscle they can gain in a few months. The reality is that at the intermediate level you will do well if you can gain a kilogram of muscle over the course of 3 months. That means there is no point in gaining weight faster than half a kilogram per month as you're bulking. Sure you can gain 1 or 2 kilograms per month hoping to gain more muscle but you'll still only gain as much as the natural rate will allow. The majority of the weight will be fat. So at some point in your lean bulk you're going to STOP and think... hmm I should start losing some fat. You need to stay in the range of 8 to 15% year round. Lose fat fast and gain weight slowly. Remember that the best way to track physique changes is through relative strength. Every time your strength compared to your bodyweight improves, you will look better. That means when you cut, if you maintain your weight, your relative strength improves. If you bulk and you gain strength faster than you gain bodyweight, your relative strength improves. The easiest way to track body fat percentage is through your waist measurement. A few months ago I came up with this table to show how your waist measurement around the navel correlates with your body fat. I'd say this works well for around 80% of men. Personally I have a naturally slim waist for my height. I know that when I'm around 8% my waist is about 75cm. Now it's almost 79cm which I know means I'm around 12 to 13%. My goal over the next 5 to 6 weeks is to go back down to 75cm. I'll stop cutting when I hit that point because I know I'll be lean enough.