Ok, let's say that you CAN build muscle and lose fat at the same time

[DirkMoneyshot]

I don't think its realistic. Your diet, workout, supplement, and recuperation would have to be damn near perfect to achieve significant LBM gains and Fat loss.

Definately you should stick with the Bulk then Cut.

Don't get over 12% and you should be fine. Then lean down to 6 - 7% and start over.

Bulk and Lose at the same time would require HIGH Protein/ Mod Carbs (strictly LOW GI), Low Fat.

People get tired of this. Its almost as painful to follow as a contest diet. IMO

 

[TxLonghorn]

btw TX........love your choice of acronyms......LOL !!

Yeah, I figured this way, EVERYBODY knows who wrote it if they see it on another board.

Soon to be overheard at your neighborhood gym, 'Hey, are you BLT or BCT? Me, I'm more of a BLT kinda guy.'

 

[Mudge]

Duchaine recommended never going above 10% period and that you maintain 6% otherwise, which for me would be a bytch.

 

[anvil276]

For anyone on a good cycle BCT is the way to go.
The biggest mistake i see is people not eating enough
while on a killer stack. Most of the time gains could double with proper food intake.
Look at Mike Francois he upped his Cals. to over 8000
on cycles when he needed massive muscle gains.
Once he got to his desired weight (upper limits) there was no need to ever go that high again when bulking.
Until you get to your upper limits in desired weight BCT is the way to go otherwise your days of wearing XXL
will be but a pipe dream!!!

 

[bleachcola]

So, anybody have any tips on how to do the BLT, or is it simple as pie like bleachcola says?

It's not really simple as pie for everyone. Although I gear my diet, training, and supplementation towards gaining lean mass, I have alot of help in the genetics department. I can sit on my ass and eat big macs and pizza all day and not get chubby. But if I bust ass in the gym and eat fairly clean (I'm not going to front like a have a perfect diet -- I'm a college student), I gain muscle without the fat. Here's some random things that I do for my personal BLT:

1. Do cardio after weight training. You're muscle glycogen stores are depleted and you're more likely to burn fat (not proven, just my theory). Alot of people preach doing cardio first thing in the morning on an empty stomach, but recent research shows that it is not a good idea. Your body actually burns less calories when you do cardio on an empty stomach to preserve energy stores. Men's Health has had some good articles on this subject in the past few months.
2. As I mentioned above, throw "pseudo" cutting phases into your schedule. If you notice that you're starting to get some build up of abdominal fat then cut back on your food intake and up the cardio in your training until you're back to normal.
3. Keep alcohol consumption to a minimum. This should be a no brainer, but I'm sure there are alot of other college students out there that need to hear this. I can get away with having a sloppy diet for awhile, but just a week or two of going out and partying makes me look like shit. Alcohol interferes with protein synthesis and indirectly leads to gaining fat. Don't give in to peer pressure and get hammered when going out. Just have a couple beers and chill out. And as an added bonus your bedroom performance with improve dramatically for when you take home that blonde.

 

[Animalkits]

http://animalkits.haha.be/phpBB7/viewtopic.php?t=9040

 

[Insane_Man]

I know that CLA has a nutrient partitioning effect with a caloric excess. I have heard from others that they were able to maintain bodyfat% while bulking. I imagine you could tweak it with the aid of EC to lose fat while bulking.

 

[Golden_Muscle]

If you know your body, and know what your doing, and your very strick, example, dont go out, dont have a girlfriend, go to bed and wake up at the same time all the time, then bulking and cutting at the same time gives better and quicker results but its harder, better, and possible. Its just alot harder and healthier.

Thats how I do it.

I dont like to bulk up and look smooth, I like to continue to get leaner, and bigger, gradually, so I dont have to lose strength, to get lean. I dont like to play yo-yo, and its also a more permenant body that keeps getting leaner, stronger, and bigger, without huge mass gains, which is fat and water included.

Hope that made some sense. Im too lazy to explain it better.

 

[ssmla123]

At 5000+cals a day I put on muscle but little fat. What fat I do get goes away on a 3500+cal diet so I am sorta forced into a BCT even when I am doing the BLT.

 

[Animalkits]

Thanks for the genetic superiority story!

 

[bleachcola]

Thanks for the genetic superiority story!

Don't hate .

 

[Spectre]

I am a tall hardgainer (size, strength is great) and a natty fat boy. So my input is from my perspective. 6'2 235 12%. I can run ALLOT of gear with no sides.

Bulking just sucks, clean, high GI low GI, I just get fat and it's hard to loose.

So I choose an incremental approach and allot of carb timing. Rest days clean, post workout big and clean with insulin. If I start getting to fat I just up the cardio a bit.

One thing I have found is that instead of the traditional cardio, I just run the weight circuit one time through as fast as I can. Cardio effect, active recovery kind of deal and I look better all day..

 

[TxLonghorn]

One thing I have found is that instead of the traditional cardio, I just run the weight circuit one time through as fast as I can. Cardio effect, active recovery kind of deal and I look better all day..

This is probably because it is similar, if not the same thing, to doing intervals. HIIT (high intensity interval training) is clearly superior to traditional cardio for fatloss.