Once you gain the amount of muscle mass you want, how can you stop getting heavier or bigger

Adjust your calories needs to meet your current activity levels
Okay Okay, all I am saying is you need to eat at a maintenance level. With an experienced lifter, You can only add muscle in a calorie surplus.
[Source: 12 Types of People You See at the Gym]
When you feel you are content with your body:
  • Figure out maintenance calories using a tdee calculator - TDEE Calculator: Learn Your Total Daily Energy Expenditure
  • Keep your protein to 0.6g - 0.8g per lb of body weight, fats around 0.4g per lb of body weight and full in the remainder with some nutritious carbs.
  • You can also scale back you workouts to 3 days a week but always keep the intensity. If you don’t use you lose it.

Comments

Post a Comment

Popular posts from this blog

What do you need to eat to gain muscle and lose fat at the same time ?

Image
Let me start off with:  It is absolutely possible to lose fat while building muscle. It's not the fastest way to build muscle, per se, but it's possible. Resistance training. If you have a quality program or routine set up, you don't need to change it. If you don't figure out a good program that works for you. I happen to be a fan of full body workouts, hitting the gym heavy twice a week and doing endurance calisthenic work on the days out of the gym, and have had great results so far, this is known as daily undulating periodization, a useful training tool for strength building [1] In any case keep lifting and lifting hard. Cardiovascular training You can do it if you want to, I'm a fan of it, for a  number of reasons , not solely aesthetic reasons.  If you do cardio, I suggest doing it moderate to high intensity for at least 30 minutes a session. People that fail to shrink their fat while doing cardiovascular are likely failing in the next sessio
Read more

How can you increase your muscle mass and definition as a woman

Image
I have maintained for years that women do not gain “muscle mass” as men do. Unless they cheat…By doing steroids. There may be a small percentage of women who have the genetic makeup to become muscular….A large frame, and a high percentage of fast-twitch muscle fiber. But most will not. “Natural” female bodybuilders tend to end up looking like this: Nicely shaped, well-defined, but not particularly “large”. The occasional female bodybuilder you see who looks more like “Ahnold” with a woman’s head has been nipping at the steroids. The other answer recommends “lifting heavy”….That is not the method employed by male bodybuilders. “Lifting heavy” is for strength training. Heavy weights, low repetitions. Bodybuilders use relatively lighter weights, higher repetitions, and multiple sets, along with special dietary strategies. Not just “eat more”. That’s how you get fat. Bodybuilders (smart ones….) very carefully monitor protein intake and other nutrients and also go through “
Read more