How To Gain Muscle (Without Gaining Too Much Bodyfat In The Process) | Fundamental Tip From A Sports Dietitian and Nutritionist
“How to gain muscle without gaining too much bodyfat?”
The question of the day it seems. Almost as popular as “how to lose fat and gain muscle?”, but that is another topic for another day.
If you are trying to build muscle then you may know that with a calorie surplus and the building of mass, there will be both muscle and fat being accumulated.
So how do you avoid the fat gain or at least reduce the amount?
In this blog post, I share some honest perspectives and the number #1 insightful tip on approaching your bulk more strategically so that you don’t maximise both the muscle and the bodyfat gains.
Time to learn how to build muscle the right way, with the right stuff.
Creatine…one of the most popular sports and performance supplements around (and for good reason).
There is strong evidence backed by extensive research that shows us that Creatine is one of the few supplements that actually works and is also generally safe to use.
With this comes the issue of more and more types and forms of creatine supplements popping up on the market to grab a slice of the marketplace and your hard earned money.
Creatine this and creatine that…one can see why it is easy to get confused and not know which creatine supplement you should buy.
So what is the best Creatine supplement on the market?
And as many of you would be asking, “What is the best Creatine for muscle growth?”.
In this blog, I answer this question for you with no B.S.
To bulk or to cut?
For that is the question!
As a Sports Dietitian and Nutritionist, I have helped countless people over the years work on their body composition. With this has come many different questions I commonly get asked but one particular one that is popular is: should I first build muscle (bulking) or drop bodyfat?
The answer to this question is honestly more nuanced and contextual than I can answer without knowing your unique situation but there is some best practice perspective and guidance I can share.
Time to get some more insight into your body composition goals so you can choose if your currency priority is fat loss or muscle gain (aka should I bulk or cut). .
In this blog, I share 2 easy peasy ways that you can help make a more educated decision on which goal you should focus on first. So should you cut or bulk first? Time to get more informed!
If you have tried dieting for fat loss and done meal prep, then you know just how useful it is having the right sauces on hand.
Quite simply, sauces can really come up clutch when it comes to making meal prepping more versatile and fun while restricting calories to lose weight.
However, many sauces are high in calories which means you have to use only small amounts or restrict it’s use more than you want to.
That is why low calorie sauces are good to mix things up and allow you times to have more saucy meals without the caloric impact.
In this blog, I share 3 low calorie sauces that you can use to make your meals more macro and calorie friendly. In my opinion these are some of the best sauces for weight loss due to the balance of flavour, macros, and being versatile.
Dieting can be done well and it can be done poorly.
What determines this is of course the advice you choose to follow, the way you approach your nutrition, your mindset/mentality around goal achievement and dieting, and of course your individual circumstances that could be making or breaking your efforts.
It is important that you also understand that a big part of success with nutrition is “dieting” using proven systems and strategies and following the evidence trail so to speak.
Luckily there are some common signs of poor dieting that you can look out for to make sure you aren’t making these mistakes and following a “sh*tty diet’ as I like to bluntly say. This is particularly evident among those following a diet plan for weight loss or seeking a rapid fat loss diet.
In this blog, I share 6 signs of poor dieting practices I see time and time and again as a Sports Dietitian working with athletes and active professionals from all walks of life and with all sorts of individual goals.
Do you find yourself wanting to snack constantly?
Are your food cravings becoming more out of control?
Then you may want to address this so you can take control over your nutrition game and regain your focus on strategy and balance.
There are specific reasons snacking cravings occur and I want to share some common ones with you that are possibly causing your current craving conundrum.
In this blog, I share 3 possible reasons why you are finding yourself wanting to snack all the time and finding it hard to control your caloric intake for fat loss (or other reasons I guess too).
Calories are king when it comes to body composition change.
Whether you are trying to lose weight or build some muscle mass, calories will be the driving factor to determine how you go and how successfully you get results.
Specifically, for fat loss you need a calorie deficit which means cutting calories consistently.
To help you with this, I wanted to share some easy diet adjustments that will cut calories without the need to specifically count them.
Think of it as some low-hanging fruits of fat loss I want you to consider picking at if you want to get some easy wins to kick off your journey (or if you don’t want to count calories at the moment).
In this blog, I share the 5 diet adjustments you can make today to cut calories quickly and easily without logging a food in My Fitness Pal.
With the emergence of a calorie and macro tracking as a popular and increasingly viable nutrition approach, food tracking apps have been all the buzz in recent years.
There are apps for pretty much everything these days so it is no surprise when you search “calorie tracker” or “food tracker”, the options are both plentiful and inevitably overwhelming.
So which food tracking app should you use?
Is there one calorie tracker which is better than the others?
Who are the big players in this game and how do they compare?
In this blog, I review 3 of the most popular food tracking apps that I also personally have some level of experience with using and/or helping my clients leverage for their calorie counting needs - from fat loss to muscle building goals alike.
In recent years I have made a proactive effort to read more books in order to fuel my mind beyond just food.
During this time I have read a number of books which has provided me the opportunity to discover hidden gems that can be harnessed to help provide some assists in the game of nutrition and health change.
Some of these might not be “nutrition books” per se, but can be used to compliment one’s goals and help level up your nutrition game all the same.
I have narrowed it down to 3 non-nutrition books that I personally recommend to clients who are dealing with a specific obstacle or want to become better at improving their lifestyle and results.
In this blog, I introduce you to these 3 books and why I believe they can help you level up your food game and become a better athlete/gym goer/high performing professional.
Athletes have very different considerations and needs when it comes to their nutrition. After all, sports nutrition is a different beast (as I like to say).
That is why nutrition is a key pillar for athlete success. Yet, too often it is overlooked or underrated, leaving athletes wondering why they are struggling.
Specifically, as an athlete, you want to be aware of potential signs of poor fuelling so that you can address the food puzzle piece and stay on the path to reaching your peak potential.
In this blog, I share the 5 common signs you can look for to gauge if you need to look at your fuelling and address some nutrition gaps - in order to fuel better as a sports athlete. Read, learn, implement…your potential depends on it.
Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition.