Trying to build muscle and lose fat simultaneously, is it possible?

[Laurensmom]

I've been reading and following bb.com forums for a few months now and I can't seem to figure out if this is possible. If I'm eating at a deficit and losing weight, is it possible for me to build muscle if I have enough protein in my diet? I'm currently carb cycling (eating most of my carbs on lifting days)and keeping my carbs low on other days. I eat about a gram of protein/lb. of body weight daily. I lift upper body 2 days a week and lower body 2 days a week. I am losing weight and feeling more muscular, but I dont' know if I'm actually putting on muscle. I doubt I've actually got too much muscle because I've only been lifting for a few months. I still have fat on my abs, hips and butt. My upper body is pretty lean. Should I be eating at a deficit, maintenance or surplus?

[kjake55]

Try reading Tom Venuto's Burn the Fat Feed the Muscle. He talks about this in depth. On a side note, it sounds like you're over complicating things...heavy carbs on this day, lower carbs on that etc. I say this because I've been in the exact place you are now when I was new. After a while of trying tons of different stiuff and a lot of frustration I began focusing on one thing and one thing only...being a health woman. After that everything became clear to me. My best advise to you is to eat right, balance your macros, train hard, drink plenty of clear liquids, get enough rest and go like hell girl! You'll love who you become.

[bethtwenty4]

My best advise to you is to eat right, balance your macros, train hard, drink plenty of clear liquids, get enough rest and go like hell girl!

Yes! Vodka all the way!

In all seriousness, I agree with the above advice. No need to overcomplicate. Find your calories goal. Be sure to get adequate protein AND fat then fill the rest of your calories with carbs or whatever you please. Hit it hard in the gym.

What are your stats and bf%? that will determine whether you should be trying to bulk or cut.

[j1akey]

It is possible and I've done the same thing. I definitely have more muscle than I did when I started and I'm about 2 to 3 times as strong depending on the lift. I'm told this will only last until my body fat gets to a low enough percentage so I guess I'll just need to see what happens.

[Laurensmom]

I'll definitely check out the Ton Venuto book!

My stats are:

height 5'7"
weight 135
chest 35"
waist 27"
hips 38"
I'm not sure what my body fat % is, but I"m guessing based on pictures I've seen on bb.com that I'm around 25-28%. Classic female shape, fairly lean upper body, hold most of my weight in my lower body and a little in the abs. I'm not sure if I should try to cut down to a lower bodyfat level and try to maintain my muscles with weight training, or if I should be trying to eat more and build up my muscles. Not happy about the hips and squishy tushy. Or, is it possible to grow muscles and cut bodyfat at the same time? My goal is to "look" like I could compete, don't know that I ever will.

[Rowyn]

Or, is it possible to grow muscles and cut bodyfat at the same time?

Beginner lifters can experience lean mass gains at times more advanced lifters cannot, but generally speaking, if you are in deficit, no. However, you can build muscle and lose fat while in maintenance, which is what you SHOULD be doing given your stats. You are the right weight for your height, you need to develop lean mass more than focus on moving scale weight. Its called body recomposition, it would be a much more effective way to reach your goal than your current strategy. If you continue in deficit, you will most likely go below goal weight and still not be particularly happy because you will still have a higher bodyfat percentage and less muscle than you might like.

[Laurensmom]

Thanks Rowyn! Just the info I was looking for. It's hard for me to let go of the idea that I need to lose more weight to look the way I want to. I'll strive to eat at maintenance. No sense in lifting heavy weight and not gaining muscle because I don't eat enough.

[Rowyn]

Thanks Rowyn! Just the info I was looking for. It's hard for me to let go of the idea that I need to lose more weight to look the way I want to. I'll strive to eat at maintenance. No sense in lifting heavy weight and not gaining muscle because I don't eat enough.

Exactly. That is why many women get very frustrated and don't see the results they want. Their training and/or nutrition is not in line with their end goals, so they spin their wheels for quite a while working hard at something (either dieting or lifting) but not progressing. You will be amazed at the aesthetic difference in weighing 135 and being skinny fat or being lean. You can look both really great and really bad at the exact same weight.

Good luck!

[Laurensmom]

Hi again. I've uploaded a couple of pictures on my profile. Still think I should continue to recomposition vs. cut a few more pounds and lift weight?

[kjake55]

Hi again. I've uploaded a couple of pictures on my profile. Still think I should continue to recomposition vs. cut a few more pounds and lift weight?

Truthfully your pic don't look bad at all. As with most of us you are probably your own worst critic. Personally I would focus on body recomp and training hard and I'm sure you will move towards the cut look you are going for. Good luck reaching your goals this year!

[Rowyn]

Hi again. I've uploaded a couple of pictures on my profile. Still think I should continue to recomposition vs. cut a few more pounds and lift weight?

Yes! Go look at my "before" recomp pics. Much more fat.

[agambow]

Rowyn has given you great advice, and I wish I would have learned this when I first started out. In my experience, I started at about 130 and thought I just needed to lose weight in order to get the look I desired. At the end, I ended up at 105 and still was not happy with the way I looked, I was definitely skinny fat. You would think at 105 pounds I would have abs showing, but I definitely didnt. I realized that I had gone about it in the wrong way, continuing to eat at a deficit did not, and will not work. I slowly started increasing my calories and now I am eating close to what I believe is my maintenance and am having great results. I am up about 5 pounds and am starting to see the outline of my lower abs. I now see how simply it really is-lift heavy, eat, and have patience and you will get results!

Best of luck!