Gain Muscle Lose Fat at same time (I did it!)

[xprodigy92]

No cutting phase no bulking phase. I figure I'll share what I did.

Eat about 150 calories in morning(4 am) Ride bike 4 miles to my high school at 5:30 Work out a specific muscle I'm on a strength training routine. 7:30 I finish. Run 2 miles and 1 mile cool down at 7:30 - 8. Get home, 2 eggs, 2 egg whites on whole wheat bread. 1 glass of skim plus milk. Lunch Peanut butter with whole wheat bread and skim plus milk. Dinner I'd eat a meat, a few vegetables.

Supplements: Especially for men multi vitamins(vitamin shoppe brand)

I lost about 10 lbs in a summer.

Here were my gains. These aren't 1rm btw they are 8rms

Went from 60's to 85's on db bench.
40's-60 incline.

50 - 100's 1 arm db row.
115-175 bent over row

135 - 225 squat

No shoulder gains because I had crappy form.

Dead lift was 135-275 (that went up maddd quick dunno why I'm only starting to stall now)

Curls DB: 30's - 45's

skull crushers - 65-105

Decent gains ehh? I went from 205 - 195 weight. 36-33 pant size.


The secret IMO was running in the morning burns pure fat. You ear protein and work out so it doesn't take your muscle.

Reps would be appreciated haha I hate being in negatives :P

Edit: I also had about 60-80 grams of fiber a day and worked out atleast 5 days a week.

[Edge118]

Did you take accurate measurements of your body fat % before you started, and then after?

[xprodigy92]

No I didn't but my pant sizes went down by 3, I went from a 36-33. Shirt size from XL to Large. My weight dropped by 10 lbs. I was hydrated at both weigh ins. And it was very noticable.

[Yukimushu]

Good work, i dont want to take that away from you.

But judging from your photo's in your profile, you've got quite a high body fat percentage, so it's alot easier to loose abit of body fat whilst gaining abit of muscle, especially when your new to the sport.

[xprodigy92]

I started cardio in november when I weighed 215. I started lifting in january. I was at 27% body fat in december. At a size 38 pant size haha. I'm hunched over in those pictures so yeah I look heavier but I'm at high teens low 20's body fat. But yeah I hear ya.