Adarq.org

unless you take steroids it won't be an issue....

Natty bodybuilders around 5'9" try to pile on as much muscle as possible and they are still under 175lbs lean
Very few people under 6 feet will crack 175lbs lean, without steroids

There is no such thing as slack muscle as a natural trainee, all muscle contributes to strength display, unless you take steroids.
"slack muscle" is called fat 

http://www.higher-faster-sports.com/relativestrengthmyth.html

and

https://www.rntfitness.co.uk/how-heavy-will-you-be-when-lean/

During this discussion, we seemed to all come up with these numbers to achieve lean, photoshoot level condition (for men):

If you’re 5’5” – 5’6” – 54-62kg

If you’re 5’7 – 5’9” – 58-65kg

If you’re 5’10 – 5’11” – 63-70kg

If you’re 6 foot+ – 68-80kg

Now bear in mind we’re largely generalising here, and there will be overlap, but these numbers seem to fall in line with the data we’ve all collected over the years.

It will of course depend on your training experience, levels of muscle mass, genetics and all. But if we consider the guy with a few years experience, has some muscle tissue and doesn’t have the best genetics, which is who we deal with on an everyday basis, these numbers are bang on.

There are tons of formulas out there to work out your ‘ultimate bodyweight’ according to your potential, and while I don’t put much stock into them, I did find one from Martin Berkhan of Lean Gains particularly interesting.

His formula is extremely simple:

(Height in cm – 100) = Maximum Bodyweight in kg When Lean

These figures are a little higher than the ones listed above by about 5-10kg, but if you consider where our clients are in their journeys, this is probably about right.

His formula is based on working with successful natural bodybuilders, who live and breathe the lifestyle, have decades of training experience, and have good genetics. Which makes the 5-10kg difference in line with who we’re speaking about.

This guy is

Case #1 – Rishi, 66.5kg, 5’11”

A lot of people look at this transformation and assume Rishi’s 80+kg. The reality is a little different, and he was only 66.5kg in the ‘after’ picture.

Case #10 – Graham, 72kg, 5’9
Graham’s extremely strong, has thick joints and good genetics, yet still only in the low 70s when lean.

It's also far easier to get leaner, than it is to get bigger.... but also very easy to get fat

"slack muscle"? what's that? olympic weight lifters have huge traps because they have to pick very large amounts of weight off the ground very fast. it's critical to them doing what they want to be good at. you can have the wrong physique for the thing you're trying to do -- those giant traps wouldn't help so much in a marathon. but there's no such thing as slack muscle.

don't worry about preventing muscle gain, man. gaining muscle is hard, although i know you said it's easy for you it's not that easy without steroids. keep getting stronger in exercises that are appropriate for your goals and keep losing fat. your muscles will grow to fit.

the "slack muscle" stuff made me lol. it just sounds funny.

Wondering how to be super strong without having too much slack muscle.....

40 inch standing vertical requires a lot of strength and muscle..... want to keep the slack muscle as low as possible because we know being too big is no good on the court/field.....

high frequency lifting + light eating did the trick for me.

i'm naturally very ecto though but still.. when i overeat too often, i do gain fat & "bulk up". i was 170's and jumping/dunking while lifting etc at one point, but knew I had to get lighter, back to my true "runner build" while packing on tons of strength: relative strength ratio was the key for me. increase strength while also *very slowly* decreasing body mass (mostly fat but also some upper muscle etc) was the plan.

eating light had me at like 145 lb @ ~8% body fat with peak vert. eating light to me means getting good at curbing hunger cravings and spacing out the meals more, while still getting in your daily "macros". doing that + lifting often seems to really shred you up. the lifting sessions just become a testosterone shot. they just can't be draining if they are frequent (1+x/day etc).

anyway that was one of my experiences with it.

for running, the trick is to get to 15 hours or so a week. once you get to that level, you can eat anything and your muscle + fat will shrink. do 15 hours a week and barely eat, and you become kenyan - one of the many reasons they are so damn strong. these dudes will have tea before their morning session, eat a piece of bread and drink some tea afterwards, then nap, do an afternoon/evening session, then eat a small dinner. circumstance helps to fuel that.

frequency is important for both. for lifting, at least 2x/day made me feel great. for running, 2x/day was the only way to really get in that kind of duration (mileage) safely.

shouldn't really be thinking of changing your "structure" tho. just making your natural structure (with 100% discipline) more "perfect".

basically.. just have to live it & eat according to your goal, mastering self discipline. IMHO.

pc!