Can you bulk and slim down at the same time?

[cdnava10]

Hey guys had a question.

I am 19 years old, 5'9, and 170. My approx. bf is 18-20%. I was 110lbs about a year back at somewhere around 6-8%. I was bulking up, and following a strict diet that was roughly 800 above my maintenance. I fell off and got it in my head that eating anything and as much of it as I could would help me get big. It made me big...and fat.

My goal in 2012 is to slim down somewhat and then clean bulk. I've put on way too much fat.The thing is I haven't cut weight in over a year, and have never done it for anything other than wrestling. I have no experience cutting weight recreationally with the intention of keeping muscle. I want to lose weight, but I want to gain after that.

I'm wondering if I clean up my diet and start clean bulking now, maybe 300 above my maintenance and stick strictly to that and throw in some cardio if I will lose fat and not an extreme amount of weight.

This may be a stupid/noob question, but any help, advice, or input would be greatly appreciated! Thanks!

[kingsnorky]

Well I'm assuming "slimming down" means dropping body fat and the answer is yes. You can increase your muscle mass and thus decrease your OVERALL body fat percentage but the amount of your bodyfat will increase.

[cdnava10]

thus decrease your OVERALL body fat percentage but the amount of your bodyfat will increase.

First off, thanks for the input!

I'm a little confused at what you mean. It's sounding like you're saying I can drop my bodyfat but I will increase it....

[doyoueveneat]

no you cant lose fat if you are on calorie surplus

[cdnava10]

no you cant lose fat if you are on calorie surplus

What if I do a 300 cal surplus of what I would need to eat to maintain 155? I currently weigh 170. I think 155 would be an okay weight to start clean bulking at if i could get there with 10% bf. Input?

[doyoueveneat]

no, you will need to be in a calorie deficit to lose fat.

[kingsnorky]

so say right now you are 200 lbs at 10% bodyfat which is 180lbs of lean mass 20 lbs of body fat now say you bulk to a lean mass of 227.5... for example

Old-->New
Overall Weight: 200-->250 so your weight increases from bulking
Overall Lean Mass: 180-->227.5 your lean mass increases frmo bulking
Overall Fat Mass: 20-->22.5 your fat mass increases only a little bit
Overall BF%: 10%-->9% BUT your bf% drops

[illriginalized]

look up Lean Gains, OP.

[cdnava10]

no, you will need to be in a calorie deficit to lose fat.

I see...thanks!

so say right now you are 200 lbs at 10% bodyfat which is 180lbs of lean mass 20 lbs of body fat now say you bulk to a lean mass of 227.5... for example

Old-->New
Overall Weight: 200-->250 so your weight increases from bulking
Overall Lean Mass: 180-->227.5 your lean mass increases frmo bulking
Overall Fat Mass: 20-->22.5 your fat mass increases only a little bit
Overall BF%: 10%-->9% BUT your bf% drops

I see what you mean this makes sense. Thanks for your time!

look up Lean Gains, OP.

I'm on it!

[Kahldris]

If you are new to weightlifting it is possible to lose fat and gain muscle on a caloric deficit.

It is most efficient however to pick 1 goal and stick to it.

[Dawes]

You can, however the muscle gain is a lot slower than your standard bulk and cut.

[MrB1g]

Losing bodyfat comes down to a caloric deficit, muscular hypertrophy comes to down to a caloric surplus.

Lowering your bodyfat % isn't about absolute numbers though, it's about reducing the proportion of your total bodyweight accounted for by bodyfat, ie. by increasing your lean body mass.

Not easy and inefficient. If you want to lose bodyfat, cut.

[keven4131]

Damn dude, you're 5'9 170 and 20 percent bodyfat? Sounds like you have little muscle. I'm 5'7'' 180 pounds and 15% You should probably just keep building muscle and maybe your fat will burn off.

[cdnava10]

Damn dude, you're 5'9 170 and 20 percent bodyfat? Sounds like you have little muscle. I'm 5'7'' 180 pounds and 15% You should probably just keep building muscle and maybe your fat will burn off.

I gained 60lbs in a year and it was my first time lifting. I wasn't educated as far as diet, I ate sloppy. Its not really a surprise I gained so much fat.

[maximumride]

Yes you can! After fall lacrosse i was at 145, and i slimmed down to 130 but bulked to 138 in like 2-3 weeks.. what this shows is that in a longer term program you can cut weight but also gain it back in muscle mass pretty effectively. Diet is key, and heavy weights + cardio is necessary.

[RainingBlood]

If conditions were right, and everything was spot on, then yes, you possibly can. By gaining lean muscle mass weight, your BF% eventually goes down and you appear larger and leaner, when you're really not.