LM is pretty much spot on. I’m sure you COULD gain almost entirely lean muscle, but excess calories virtually guarantee fat gain, and excess calories would be hard to adjust so perfectly as to not cause it.[/quote]
Here is the thing though – has anybody ever managed to just gain muscle, no fat? My question, perhaps not clearly phrased is this: Does muscle gain require fat gain as a side effect of (possibly) hormonal changes?
If so, what is the minimum amount of fat one can gain?
I’d also be fine with just knowing fat gain is not mandatory, just really hard to avoid practically. Cites or sources anyone?
Here’s the thing…
In trained individuals you’ll be able to do it with either the assistance of AAS, or exact calorie requirements/timing. Is it possible? Yes, from a scientific aspect. Is it realistic? No, because without proper equipment, and even then, it’s near impossible to track exact caloric requirements at exact moments.
The minimum amount of fat one can or will gain is dependent upon so many variables that it’s impossible to pinpoint. Theoretically as I mentioned i could be 0 or even lose fat (in non-trained individuals). In trained individuals it’ll be a bit different and depends upon training, recovery, and nutrition and how the individual responds to each variable. I know for me personally certain things will affect me positively or negatively where for someone else they may have a different reaction.
So to answer your question - no it does not require fat gain. Fat gain and building muscle are two different metabolic processes independent of one another from a physiological standpoint. However, from a realistic approach, one can only hope to minimize fat gain, and maximize muscle gain. Further more, you have to consider at which do you want to prioritize. If you want to guarantee that you do not miss out on muscle gain/strength gain, then you’d sure as hell better be at the max level of caloric intake that will guarantee that to happen.
Let’s say maximally you need 5k calories to guarantee no missed muscle gains due to lack of nutrients. In the process - due to various variables you put on 1 lb of fat for every lb of muscle. (Stereotypical powerlifter)
Now you could also reduce the intake, at times missing out on muscle/strength gains by ingesting 4500 calories but your fat:muscle ratio build would now be lets say .5 lbs fat/1 lb muscle.
These are just arbitrary numbers of course and the ratios could be immensely better then what I stated, I was just using that for simplicity sake.
A good rule of thumb I try to follow is only 1 lb of fat gain for every 4 lbs of muscle. Fat can always be burned off easier than muscle can be built and as you learn to control the variables better and how they affect you, you’ll be able to improve the ratio of fat:muscle gain.[/quote]
Sensible, and practical advice too. Thanks!