Building muscle while keeping slim.

All topics relating to health, diet, nutrition programs and any questions you might have about general health.

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Building muscle while keeping slim.

#1 Postby Grant_X_Davis » Mon Mar 19, 2012 7:51 pm

Hey everyone, I posted an introduction on the introductions page.
I am just after some nutritional tips for building muscle while keeping minimal body fat. I am really keen and focusing on cycling, but the extended cardio has left me a bit scrawny, so I am trying to put on muscle while still keeping a low body weight/fat.
I am currently 6"4' and about 163/164 pounds- tall and lanky
I am lifting weights 5 times a week, and cycling 30km 4 days a week and maybe 100km on the 5th day? I rest when I am sore/tired
Any suggestions are greatly appreciated

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Joined: Wed Feb 29, 2012 5:22 pm
Location: Europe

Re: Building muscle while keeping slim.

#2 Postby veghead25 » Tue Mar 20, 2012 8:34 am

Keep your fat intake between 6-10%, protein intake at 10% and get enough carbs to avoid catabolism, 70-80% coming from carbs.

You're probably using more fuel than you are putting in the tank. :wink:
On vacation.

The PhytoAthlete
Posts: 216
Joined: Wed Mar 14, 2012 8:05 pm
Location: USA

Re: Building muscle while keeping slim.

#3 Postby The PhytoAthlete » Thu Apr 12, 2012 12:51 pm

I would suggest little more protein/fat, like around 15-20% for protein and 15-20% for fat with the rest being carbs which would be in the 55-65% range.

Do you know what your various ranges are now?

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