How to Build Muscle Without Gaining Fat: A Detailed Guide

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-03-16

In general, no matter how hard one tries, gaining muscle without adding even a bit of fat is unrealistic. Therefore, in this article, I will explain how to build muscle while gaining as little fat as possible. We will focus on three pillars of a beautiful body:

1. Training
2. Nutrition
3. Sports Nutrition

There is actually another pillar – pharmacology. But my articles are primarily aimed at enthusiasts who avoid steroids like the plague. Therefore, I won't corrupt your impressionable psyche with forbidden fruit. Let's start with training.

Training

To maximize muscle gain while minimizing fat, you need to not only train for mass but do so with sufficient intensity. It is advisable to use supersets, some combined options, or even circuit training. Training 2-3 times a week is not enough. Your goal is to accelerate metabolism as much as possible so that the body has no energy reserves to store as fat. For this, you need to train more often: 4 or even 5 times a week.

Here are the main tenets of training for muscle without fat:

1. Workouts should be of high intensity.
2. Each workout should target 1-3 muscle groups.
3. Ideally, train at least 4 times a week.

In general, you need to thoroughly work on each muscle group as you would for mass but do it with the intensity as if you were cutting. This task, I must say, is not easy, but it is quite achievable for reasonably experienced individuals. Below, I provide the most suitable plans for gaining maximum "dry" mass.

Exercise complexes in the gym:
For men:

• Combined circuit training for men
• Circuit workouts for men for muscle gain and definition
• Muscle gain workout complex for men using trisets

• Workouts for girls for definition focused on thighs and glutes
• Combined circuit training for girls

Exercise complexes at home:
For men:

• Home workouts with supersets for muscle gain
• Home circuit workouts for men for muscle gain and definition
• Home combined circuit workouts for men

• Dumbbell and barbell workouts for girls for definition
• Combined circuit workouts for girls at home

Nutrition

Unfortunately, you have to eat for mass:

• Men's diet for mass gain
• Women's diet for mass gain

If you try to cheat and lower your calorie intake, your muscles simply won't grow. They won't have enough energy for growth, and you will stagnate in terms of muscle development.

However, some particularly clever individuals may attempt to keep their calorie intake the same while reducing fats and carbohydrates and increasing protein. This might work for a while. But in the long run, the body will not recover adequately after such frequent and intense training. It will lack carbohydrates. You can't fool physiology.

So, eat as if you are gaining mass, without any tricks. And here, to slightly adjust our nutrition towards greater definition, sports nutrition comes to our aid.

Sports Nutrition

The sports nutrition we need is typically used for weight loss. Its purpose is to minimize the chance of gaining fat while on a mass diet. You will need three types of sports nutrition:

• Protein with low carbohydrates and fat: BioTech: Iso Whey Zero, Iso-Sensation 93, Prostar Whey.
• L-Carnitine: TOP 10 of the best L-Carnitine.
• Fat burners: TOP 10 of the best fat burners.

Women should take protein 30-40 grams, and men 50 grams, twice a day, EVERY DAY. In the morning and after training or in the morning and in the afternoon (if there is no training). Take carnitine the same way, but at 2000 mg of ACTIVE INGREDIENT. What does this mean? It means you read the label and determine how much of that 2000 mg of L-carnitine is in each serving.

However, be cautious with fat burners. Many of them contain substances that suppress appetite. That is, taking fat burners can nullify all your efforts. You may not just avoid gaining fat but also have difficulty building muscle. Therefore, use small dosages. Either half of what the manufacturers recommend, or a MAXIMUM full dosage. But no more.

Conclusions

Well, what can I say? If you do everything right, you'll gain 5 kg of muscle while adding only 0.5 – 1 kg of fat. And believe me, that's a super result. Of course, these are approximate figures, but all these recommendations will at least halve fat gain.

By the way, with this approach, muscle mass will grow about twice as slowly compared to standard mass training. But the quality will be twice as good! Good luck!