Jeg har nu stortset nået målet for mit cut.
Dvs. min fedtprocent nu er på de 10%
Alle siger til mig, at de synes det ser forfærdeligt ud at jeg er så "tynd," men jeg synes nu ikke selv det er så slemt.
Jeg tænker bare på om det er lavt nok til at begynde et stille og roligt bulk? Jeg har jo læst at man er bedre til at opbygge muskel ved en lavere fedtprocent, hører jeg ind under den kategori?
Jeg har arbejdet virkelig hårdt for at nå ned på de 10%, da jeg i forvejen ikke har så meget muskelmasse. Har på fornemmelsen at jeg ikke vil få så meget ud af at cutte længere ned.

Men hvis jeg nu bare holder min fedtprocent på 10 under bulket, så skal jeg faktisk ikke cutte så meget mere end 1 måned, hvis jeg en dag vil ned på 7-8%

Det er ingen grund til at gå lavere, hvis du ikke har massen til det

Bay skrev:Det er ingen grund til at gå lavere, hvis du ikke har massen til det

Jamen det har jeg ikke.
Men er jeg ikke bedre stillet nu til at bulke,
end dengang jeg havde samme muskelmasse men en fedt%
på 14?

Hvis jeg var begyndt at bulke dengang, ville min krop så ikke være mere tilbøjelig til at gaine fedt?

Jo bulk da endelig nu. You cant flex bone!

Og du er bedre stillet nu end du var ved 14%.

Smeden skrev:Jo bulk da endelig nu. You cant flex bone!

Og du er bedre stillet nu end du var ved 14%.

hvorfor? uddyb gerne

TheNextArnold skrev:

Smeden skrev:Jo bulk da endelig nu. You cant flex bone!

Og du er bedre stillet nu end du var ved 14%.

hvorfor? uddyb gerne

Fordi du nemmere gainer muskler v. lav fedt% ;)

AndersHauberg skrev:

TheNextArnold skrev:

Smeden skrev:Jo bulk da endelig nu. You cant flex bone!

Og du er bedre stillet nu end du var ved 14%.

hvorfor? uddyb gerne

Fordi du nemmere gainer muskler v. lav fedt% ;)

ja det er gået op for mig, det var en lidt mere uddybende forklaring jeg var ude efter.

hvorfor gainer man bedre muskelmasse ved en lav fedtprocent? er det pga insulinfølsomheden eller hvad?

Ja, det vil jeg tro. Der er masser af data på at insulinfølsomheden daler drastisk når man er bliver tyk, men jeg har ikke lige kunne finde noget på tynde mennesker (bf%<10).

Smeden skrev:Ja, det vil jeg tro. Der er masser af data på at insulinfølsomheden daler drastisk når man er bliver tyk, men jeg har ikke lige kunne finde noget på tynde mennesker (bf%<10).

hvad mener du med tyk? 15%? 20%?

og hvor stor en forskel gør det? vil du mene det er det værd at afbryde sit bulk for at cutte lidt ned, for derefter at begynde at bulke igen, men uden at æde så meget så der følger for meget fedt med også?

gider bare ikke det med at tælle kaloier og sådan, så jeg tænker at det er bedre at æde for meget end for lidt.

Der er blevet lavet nogen undersøgelser, der viser at personer der har en høj fedtprocent (overvægtige), som taber sig, vil smide mere fedt og mindre muskelmasse.

Men hvis nogen har et meget lavt niveau af fedt, og taber sig, vil de have tendens til at smide mere muskelmasse og mindre fedt.

Så hvis dette også er sandt i omvendt rækkefølge (Det siger undersøgelserne det er), så vil en overvægtig person der prøver at gaine muskelmasse, gaine mere fedt og mindre muskelmasse.
Og personen med den lave fedtprocent vil gaine mere lean muskelmasse og mindre fedt.

Fandt lige noget til jer som diskutere det med insulinfølsomhed:

Insulin sensitivity is crucial to body composition. Being insulin sensitive — as opposed to insulin resistant — will help you pack on the muscle and drop the fat.

How's that possible?

Pretty simple.

Without going too much into the boring physiology, the insulin sensitivity of a structure or tissue refers to how it responds to insulin. If a tissue has a high degree of insulin sensitivity, it'll respond easily to insulin so that only a small amount is needed to do the job. It also means that if one tissue is more sensitive to insulin than another, it'll respond to a greater degree.

Basically, if your muscles have a higher level of insulin sensitivity than your fat cells, the nutrients you eat will be preferentially shuttled to your muscles.

This is because insulin is the hormone that tells the body's storing facilities to open up. The three main facilities are the muscles, adipocytes (fat cells), and liver. If one of these facilities responds more effectively to insulin, then it'll accept more of the incoming nutrients.

Insulin is like a flow of keys running through your body looking for locks to unlock. The main storing facilities all have locks, and when insulin comes into contact with these locks, it opens up the door to the facility, allowing the nutrients to flow in. Now, if a facility has more doors, then insulin will unlock more doors, and as a result more nutrients will come in.

If your muscles have more locks than your fat cells, that's a damn good thing. When insulin is released, you'll shuttle more of the ingested nutrients into your muscles, and less will be left to be stored in fat cells. The end result? You're one big, ripped sumbitch.

In the opposite situation, where your fat cells have more locks, you'll have an easier time storing fat and building muscle will be that much harder. A bodybuilder's worst nightmare!
female body

Insulin is friendly, as long as it's opening up the right locks.

Muscle insulin sensitivity depends on several factors. Genetics do play a role, but so does your current physical condition, activity level, and nutritional approach.

For example, the leaner you are, the more your muscles will be sensitive to insulin (fatter individuals have, you guessed it, more sensitive fat cells). Someone with more muscle mass will also be more insulin sensitive simply because there's more tissue to put locks on.

So, right off the bat, if you're adding muscle, you're bettering your insulin situation. Similarly, if you lean down to under 10% body fat, you'll also increase your muscle's sensitivity.

Physical activity also plays a role in insulin sensitivity of various tissues. When you're inactive, which is most of the day, your fat cells increase their insulin sensitivity (not good) and your muscles reduce theirs (not good either). Right after a bout of intense physical activity, especially strength training, the situation is the opposite: Your muscles become sensitive (which is the reason why post-workout nutrition is so important) and fat cells become less.

See, your body is thrifty and adjusts itself depending on the current demands. If you're inactive, your muscles aren't tired, and they don't need to be repaired or refueled. So, in the name of survival, the body puts priority on storing energy for the long-term (fat). On the other hand, right after hard physical work, the priority switches to restoring the expended energy and repairing the damaged muscle. These things require energy and nutrients. So, the body increases muscle insulin sensitivity to divert more of the energy flow to the muscles, where it's needed the most.

With all of that accounted for, it's easy to see that a muscular, lean, and active individual handles insulin better than a skinny-fat sedentary clerk!

Okay, so what's the trick? Is it simply to "get muscular, lean, and train hard?"

Not really.

Being more insulin sensitive after a workout is a given. What we want to do to improve body composition is make your muscles more insulin sensitive throughout the day.

Obviously, this means limiting carb intake when inactive, especially cutting out "bad carbs" like sugar. But, here are four simple and cheap steps you can take to switch the daily balance toward a better body:

1. Use one or two tablespoon(s) of ground cinnamon prior to every meal (and mix it in your shakes). Cinnamon, on top of having a myriad of other health benefits, improves insulin sensitivity, insulin management, and glucose disposal. It doesn't contain any calories, has a high level of several minerals, as well as fiber, and tastes great!

But, don't go twisting that. I'm talking about adding cinnamon to your meals, not cinnamon buns!

2. Use one teaspoon of apple cider vinegar with every meal. (Don't mix it into your shakes, though; the stuff tastes horrible!) Just like cinnamon, apple cider vinegar is a great natural and cheap way to improve the insulin sensitivity of your muscles.

3. Use a fish oil supplement. I can't believe that with all the data supporting fish oil's health and body composition benefits, there are still people not using it. It boggles my mind.

For body composition purposes, a good dose is one gram of fish oil per percent of body fat. If you're 15% body fat, then 15 grams of fish oil per day would fit the bill.
This refers to a normal fish oil, which usually has around 300 to 400 mg of combined EPA/DHA per gram.

4. Increase your fiber intake. Fiber slows down gastric emptying and thus the rate at which nutrients enter the bloodstream. In turn, this leads to a reduced insulin spike, which will help prevent storing nutrients into the fat cells. I recommend ingesting a lot of green veggies with every main meal and putting a fiber supplement in non-post-workout shakes (if you have any). You also can't go wrong with an apple in the morning.


Another thing to consider is the effect of nutrients on hormones and the effect of hormones on muscle gain and fat loss. For example, insulin is one of the most important anabolic hormones in the body. It directly influences the amount of amino acids and glucose transported into the muscle cells. This is the good stuff, and the more of it you have, the more you grow.

Basically, insulin is responsible for transporting the bricks to the construction site. Insulin also prevents the mobilization of the nutrients stored in the muscle either as intramuscular glycogen or muscle tissue. So in that regard, insulin favors muscle gain and diminishes muscle wasting. This is why insulin is widely used by professional bodybuilders.

However, since using exogenous insulin is out of the question for any natural individual remotely interested in avoiding diabetes and premature death, we must stimulate our body to produce its own insulin. Insulin is released from the pancreas in response to an increase in blood glucose level (which occurs when consuming carbs and certain amino acids). So if we want to increase endogenous insulin production, it becomes necessary to consume a mix of carbs and amino acids.

On the other hand, glucagon, which is insulin's antagonistic hormone, promotes the mobilization and utilization of stored nutrients, including glycogen and amino acids. When your diet is low in carbs, your glucagon levels skyrocket, putting you into mobilization/breakdown mode instead of building/anabolic mode.

We also have to mention that without ingesting carbs, it's harder to have intense strength training sessions. It's true that some amino acids can be "turned into" glucose via gluconeogenesis, and that ketone bodies can be used for fuel after proper adaptation has set in. But truth be told, a low/no carb diet makes you lose your capacity to train hard in the gym.

You also risk losing muscle mass because your body might very well decide to break up muscle tissue into amino acids to create new glucose! You could literally burn down the walls to heat the house!

Lastly, the conversion of T4/thyroxine (the relatively inactive thyroid hormone) to T3/triiodothyronine (the active thyroid hormone) is greatly impaired when insufficient carbs are consumed. A lower level of T3 leads to a drop in metabolism and this makes losing fat much harder.

For these reasons we can see that consuming carbohydrates is necessary if we want to develop a muscular body. However, insulin also has an ugly side: it can promote fat storage as well as reduce fat mobilization and usage.

A chronically elevated insulin level has a profound effect on the body's capacity to increase body fat. On a related subject, excess carbs can also be stored in fat cells. So always consuming large amounts of carbohydrates can lead to a physique reminiscent of the Michelin Man!

Rigtigt godt Mini-fisker.

Så fik vi slået det fast med 7-tommer søm

Skide godt - jeg takker også for det lange post :I