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The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. So what causes back fat and how do can you lose back fat? first off atrophy of the back muscles. Basically this means that they have lost their strength and muscle tone. A little fat wasn't a crime; it was extra armor. Everything changed once i switched my focus from football to bodybuilding. Now, at sub-8 percent body fat, my focus is on gaining muscle without fat, and since i don't have the huge amounts of conditioning work from football, i have to be much more careful about what i put in my body. But there definitely are takeaways from a bodybuilding diet that can help the average person build muscle and burn excess body fat. Protein: most of us don’t eat enough of it. To burn fat and build muscle, pack your diet with protein by eating 1-1. 5 grams for every pound of body weight daily. It's also important to drink lots of water and consume caffeine right before your workouts, which will help you burn more fat and calories during exercise. So if you're 15% body fat, start with an initial 6-10 week diet to get into shape before transitioning into a muscle-building phase. Once you begin adding calories in again, aim to gain between 0. 5 pounds of bodyweight per week until you reach the upper end of your optimal body fat range. With the muscle pushing the fat outward, it appears that you've gained size, but you'll have no muscle definition. At the same time, the skinny lifter doesn't have that extra layer, so his progress is seemingly slower. Once fat burning kicks in, you'll lose the extra weight and you'll be able to see your muscles better. Physique-builders: fat-torching, testosterone-raising monounsaturated fat; blood-glucose-regulating magnesium; growth-hormone-stimulating niacin; and muscle-repairing vitamin e are among the many reasons to go nutty. Physique-kllers: peanut butter often has two unwelcome guests—sugar and trans fat. So what we’re seeing is that getting a calorie surplus from eating more dietary fat caused proportionally more fat gain (47% muscle, 53% fat) whereas getting a calorie surplus from carbs caused more muscle gain (56% muscle, 47% fat). Now, in both of these cases, nutrient partitioning was pretty bad. My daughter became my biggest fan and my purpose. I have been very successful with my loses. I’m now 130 pounds, size 3 (kept it off for the last 6 years without surgery) and training for my second bodybuilding competition and participated in several strength challenges. Don't consume fat without protein. Make sure you're getting enough omega-3's. The problem is, people tend to look at fat as either "really bad" or "absolutely benevolent. " the reality is that neither is the case. Of course fat is an essential nutrient that's been overly demonized for most of the last 60 years
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