Gain More Fat than Muscle

  • Posted by a hidden member.
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    Apr 16, 2017 8:17 PM GMT
    Hi.
    I am on a lean bulk program and I have noticed that I am gaining a little more fat than I am in lean muscle.

    I am eating around 3100 calories with my macro percentages at 50% for carbs, 25% protein, and 25% fat. I lift for 5 days, 1 day of stead-state cardio for 45 minutes, and 1 day of rest.

    I want to minimize any fat gains. What should I do? Should I decrease slightly (by 5%) the number of calories that I am taking in? Or should I readjust my macro percentages? Or should I stay the course?
  • metta

    Posts: 44441

    Apr 18, 2017 4:54 AM GMT
    I'm no expert but you might want to keep an eye on your sugar intake as well.
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    Apr 18, 2017 9:37 PM GMT
    I think your caloric intake is far too high. I recommend bumping it down to about 2540. 45% from carbs, 30% from protein and 25% from fat. Eliminate the steady state cardio. Replace it with 2-3 30 minute sessions of High Intensity Interval Training. The purpose of steady state is to lose weight. The purpose of HIIT is to lose fat while sparing muscle. Do 6-8 high intervals of 15-30 seconds with 3 minutes low intensity. Get your carbs from whole grains; your proteins from lean meat and your fat from coconut oil and avocados.

    Good luck and don't give up.
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    Apr 18, 2017 9:41 PM GMT
    Lower the carbs. If you state accurately, 50% is way too high. And 3100 calories may also be too high. Depends on your weight and activity level. But I think you need to get well below 3000 cals if you wanna avoid gaining weight.