Unlearn What You Have Learned
“My problem is I have little muscle, BUT I hover around 18% bodyfat. I’ve improved my diet (more veggies less pizza) but remain unsure as to my immediate dietary goals. I’m lifting on your pyramid program (getting much stronger) and eating often, but I’m afaid to eat too many calories, because I want less fat. What is your suggestion? Thanks!”
-SA
My Answer: I think you’re still suffering from a poor body image. You still see yourself as the chubby kid, and I have a feeling your diet is poor. Keep eating lots of veggies, lower the starchy carbs and sugar intake and make sure you eat a lot of protein.
If you’re suffering from body dysmorphia, then you might be restricting some needed calories. If you restrict the calories, then there’s a tendency to restrict needed nutrients, such as protein. You need more protein to build more muscle, to build a bigger engine to burn the fat weight.
What I suggest you do is go to Fitday.com and sign up for a free account. Use the Fitday journal and record your meals. Fitday will break down your calorie and macronutrient intake. You will see it clearly in a pie chart what macronutrient profile you are eating from day to day.
Ideally, for simultaneous fat loss and muscle gain, you want all 3 macronutrients (protein, fat and carbs) to be equal. To get ripped and maintain muscle, then you should have moderate to high protein and fat, extremely low carb.
Thanks,
Nick
My Answer: Nick, you obviously read my 10-8-6-15 article. Re-read the article. I outline every reason why you should NOT be doing a split routine and why you should stick with ONE exercise per muscle group.
Pyramid training is not necessarily the best program to gain muscle, but the 10-8-6-15 article does tell you how an ectomorph should train. If you’re going to do the same exercises you’ve always done but on a pyramid scheme, then forget the split routine and do a full body workout 3 times per week. Choose one exercise per muscle group and change the exercises from workout to workout.
