38 years old muscle gains while losing fat

[DBear13]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

[Brackneyc]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

Given your current stats, I'd suggest losing fat first. JMO.

[ibidu1]

You can build muscle and cut fat at 90, your age is no excuse. Study the links in the nutritional section, a huge factor is in what you eat. Once you get used to eating properly everything else because cake

[-=FLEX=-]

Yes

[DBear13]

Those were my thoughts I was wondering if it was possible. Thanks

[highiso]

I started at 38 @ 250 lbs.

[DBear13]

I started at 38 @ 250 lbs.

Very inspiring!

[EjnarKolinkar]

Given your current stats, I'd suggest losing fat first. JMO.

JMO #2

I started at 38 @ 250 lbs.

37 + 298

I would not let focusing primarily on fat loss keep me from lifting weights though OP. It is never the wrong time to work on getting stronger and lay a good foundation with basic training.

[kcmoto]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

I think maybe initially, but it is very difficult. More likely you will lose fat and some muscle mass but as you continue to lose fat your muscle mass will be more defined which will give you the illusion of gain but in reality not.

[kcmoto]

I started at 38 @ 250 lbs.

Very inspiring!

I guarantee with respect to highiso, and I seriously mean that, lost muscle mass from 250 to 193. Unless another variable is not disclosed with all due respect.

[Juggertha]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

I'm the same age as you and have recently gotten back into the gym after a 9 year hiatus.

My answer to your question - absolutely!

In fact, I find that it's easier for me to gain muscle right now (old man muscle? lol), and that, in fact, is helping to strip away some of the fat.

[highiso]

I guarantee with respect to highiso, and I seriously mean that, lost muscle mass from 250 to 193. Unless another variable is not disclosed with all due respect.

34 months ago I was 250 lbs. @ 30% BF which was about 175 lbs. LBM

Today I am 198 lbs. @ 10 % BF which is about 178 lbs. LBM

I was able to recomp my body thru heavy lifting 5-6 days per week & near perfect nutrition & I'm completely natural. January will start my 4th year in and I can now concentrate on building lean muscle as apposed to always keeping a calorie deficit. I'll post up some comparison pics from over the past three years tomorrow when I'm able to get to my computer. I believe there are a series of those pics on my body space page.

If there's a question of my natty status I'm sure some regulars who have had similar transformations like Bo_Flecks, etc. can attest to whether or not my transformation was possible without what you may be speculating to. If I misunderstood what you were saying, my apologies.

[kcmoto]

34 months ago I was 250 lbs. @ 30% BF which was about 175 lbs. LBM

Today I am 198 lbs. @ 10 % BF which is about 178 lbs. LBM

I was able to recomp my body thru heavy lifting 5-6 days per week & near perfect nutrition & I'm completely natural. January will start my 4th year in and I can now concentrate on building lean muscle as apposed to always keeping a calorie deficit. I'll post up some comparison pics from over the past three years tomorrow when I'm able to get to my computer. I believe there are a series of those pics on my body space page.

If there's a question of my natty status I'm sure some regulars who have had similar transformations like Bo_Flecks, etc. can attest to whether or not my transformation was possible without what you may be speculating to. If I misunderstood what you were saying, my apologies.

I mean no disrespect and in fact give you kudos and with high regard! If you know me you know that I am honest with this statement. I am not calling you out. It is very hard to to do what you say. I do respect you and Bo with no doubt. Again I say it is very difficult. Even bustasinclair said this:

"Sorry, but this has to be one of the most uninformed, asinine posts I have ever read.

250g protein
150g carbs
75g fat
one cheat meal per week
no alcohol
16 weeks


If Flex did this right here ^^^ I can almost guarantee he'd be at 10% BF and have lost marginal muscle mass (less than 5#)

I'm not sure if you're serious in this post dude.... "

[highiso]

I mean no disrespect and in fact give you kudos and with high regard! If you know me you know that I am honest with this statement. I am not calling you out. It is very hard to to do what you say. I do respect you and Bo with no doubt. Again I say it is very difficult. Even bustasinclair said this:

"Sorry, but this has to be one of the most uninformed, asinine posts I have ever read.

250g protein
150g carbs
75g fat
one cheat meal per week
no alcohol
16 weeks


If Flex did this right here ^^^ I can almost guarantee he'd be at 10% BF and have lost marginal muscle mass (less than 5#)

I'm not sure if you're serious in this post dude.... "

No worries.

The pics below are 1 year apart. Each year I get leaner and add a little more mass.

August 2011 @ 189 lbs.




These 2 are from August 2012 @ 192 lbs. Definitely a lot leaner than August 2011.





At 250 lbs. in 2009

[so-tex]

I started at 38 @ 250 lbs.

I started 5 years ago at 230 lbs.

[alkemyst]

My thoughts on this are it's easy to gain and lose up to what you have already built in the past. After that you can still move some, until you get to close to your genetic limits. At that point is when you aren't going to be able to add real muscle while losing fat.

[Babybabe]

i dunno

[bigtallox]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

At the same time? Only if you're new to weight training or obese, and then you can only do both at the same time for a short period of time. Otherwise you'll make much better progress if you choose one or the other over the short term. Long term you can accomplish both, but in the short term those who try typically spin their wheels and don't make much progress toward either.

[GuidoKP]

Age is not the issue. It has some effect, but certainly not an inhibiting factor towards achieving your goals. I started at 42. As far as simultaneously building muscle and losing fat, as others have indicated, it would require building muscle on a calorie deficit, which is very difficult. I would focus on losing the fat first, while lifting to maintain muscle. Then move closer to maintenance calories, and try to re-comp or clean bulk from a lower body weight. Your training may not look all that different between your cutting and muscle building, other than maybe the amout of cardio. The big thing is calories.

[DBear13]

At the same time? Only if you're new to weight training or obese, and then you can only do both at the same time for a short period of time. Otherwise you'll make much better progress if you choose one or the other over the short term. Long term you can accomplish both, but in the short term those who try typically spin their wheels and don't make much progress toward either.

Thanks

[BearLovesLuna]

Yes.
End of conversation.

[IronCharles]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

Yes. But it becomes progressively harder, the leaner you get. Some folks like Highiso and Cmoore have genetically low fat setpoints and are able to maintain very low percentages of body fat for extended periods of time. But for most of us, the body fights to maintain balance, and the leaner we get, the more it tries to hold on to that last little bit.

In your case, though, you have plenty of opportunity to both gain lean mass and lose fat. Make sure you are training hard (and smart) and getting sufficient protein for muscle growth, while cutting back on your fats and carbs slightly, until you get the results you desire. The combination of increased activity and gradual reduction in calories will change your body composition, but remember: you didn't get fat overnight, and you won't get lean overnight, either. Be patient, but consistent.

[doughnutking]

but remember: you didn't get fat overnight, and you won't get lean overnight, either. Be patient, but consistent.

This is something op that you will need to keep in mind everyday, don't be stepping on the scales twice a day.

[BearLovesLuna]

At the same time? Only if you're new to weight training or obese, and then you can only do both at the same time for a short period of time. Otherwise you'll make much better progress if you choose one or the other over the short term. Long term you can accomplish both, but in the short term those who try typically spin their wheels and don't make much progress toward either.

The difference here is in the definition's of the words... Clearly, no offense, OP, he is obese. So yes he can make both happen for some time. Not a short term- he could make these gains as long as he has over 20% BF, easily. Below 20%, he is going to go slower, but still could make the gains. He has a LONG way to go to 20%, so I would say LIFT YOUR ASS off (after easing into it, so to speak) and GAIN as much muscle as you can WHILE you lose that fat. You can do BOTH.

The leaner you get , the harder it will become to gain or preserve muscle.

bigtallox is right about one thing though- if you are fit and lean to begin with, doing both at the same time will be incredibly difficult, and take great discipline and patience. That being said, those are also the reasons that so man do NOT try to "cut" and "bulk" at the same time. It takes a lot of damn hard work with so little progress shown. It is much harder, IMO, than bulking and THEN cutting.

I hate it, but I chose to do the harder route. Lean lean lean bulking over time. I just can't give up the weight loss and I know that I don't have to in order to gain muscle mass. There are plenty of examples out there of those who chose the lean gain approach...

[DBear13]

Yes. But it becomes progressively harder, the leaner you get. Some folks like Highiso and Cmoore have genetically low fat setpoints and are able to maintain very low percentages of body fat for extended periods of time. But for most of us, the body fights to maintain balance, and the leaner we get, the more it tries to hold on to that last little bit.

In your case, though, you have plenty of opportunity to both gain lean mass and lose fat. Make sure you are training hard (and smart) end getting sufficient protein for muscle growth, while cutting back on your fats and carbs slightly, until you get the results you desire. The combination of increased activity and gradual reduction in calories will change your body composition, but remember: you didn't get fat overnight, and you won't get lean overnight, either. Be patient, but consistent.

Thanks

[DBear13]

The difference here is in the definition's of the words... Clearly, no offense, OP, he is obese. So yes he can make both happen for some time. Not a short term- he could make these gains as long as he has over 20% BF, easily. Below 20%, he is going to go slower, but still could make the gains. He has a LONG way to go to 20%, so I would say LIFT YOUR ASS off (after easing into it, so to speak) and GAIN as much muscle as you can WHILE you lose that fat. You can do BOTH.

The leaner you get , the harder it will become to gain or preserve muscle.

bigtallox is right about one thing though- if you are fit and lean to begin with, doing both at the same time will be incredibly difficult, and take great discipline and patience. That being said, those are also the reasons that so man do NOT try to "cut" and "bulk" at the same time. It takes a lot of damn hard work with so little progress shown. It is much harder, IMO, than bulking and THEN cutting.

I hate it, but I chose to do the harder route. Lean lean lean bulking over time. I just can't give up the weight loss and I know that I don't have to in order to gain muscle mass. There are plenty of examples out there of those who chose the lean gain approach...

Appreciated

[Brackneyc]

The difference here is in the definition's of the words... Clearly, no offense, OP, he is obese. So yes he can make both happen for some time. Not a short term- he could make these gains as long as he has over 20% BF, easily. Below 20%, he is going to go slower, but still could make the gains. He has a LONG way to go to 20%, so I would say LIFT YOUR ASS off (after easing into it, so to speak) and GAIN as much muscle as you can WHILE you lose that fat. You can do BOTH.

The leaner you get , the harder it will become to gain or preserve muscle.

bigtallox is right about one thing though- if you are fit and lean to begin with, doing both at the same time will be incredibly difficult, and take great discipline and patience. That being said, those are also the reasons that so man do NOT try to "cut" and "bulk" at the same time. It takes a lot of damn hard work with so little progress shown. It is much harder, IMO, than bulking and THEN cutting.

I hate it, but I chose to do the harder route. Lean lean lean bulking over time. I just can't give up the weight loss and I know that I don't have to in order to gain muscle mass. There are plenty of examples out there of those who chose the lean gain approach...

You are 100% correct, it is possible. Now, this becomes harder by a factor of 100 if OP is like most guys, and "needs" to see quick change in order to stay in the game. The method of doing both at the same time will produce the slowest results, often times derailing even the most dedicated lifter.

OP, I am going to maintain that you are going to be better served over time to focus on losing some fat first. This will give you a great opportunity to see some relatively quick progress, and also dialing in your diet. Losing fat is easy, and macros are less of an issue as opposed to overall caloric intake. To lose and gain at the same time is much tougher, and can be a mind fck most guys are ill-equipped to deal with. This is compounded by the fact that most guys who are in your weight range (and I was bigger than you) are mentally unprepared for this to be a "rest of your life" adventure for it to be effective. Choose a path which is most sustainable. There are no point awarded for taking the long way to a goal.

Take whatever road you choose, but do so after researching it beyond the simple question of, "Is it possible." That is a huge oversimplification of what you are asking about, or contemplating.

[PopeGregorius]

I want to know know if at 38 can you still gain muscle mass while losing and cutting fat?

Cutting fat = calorie control, cardio, avoid junk food, resistance training.
Adding muscle = calorie control, getting enough protein, resistance training.

You can do both. Gets harder as you get older & leaner, insulin resistance plays a bit part as we age.

[jimgoose]

I'm no expert, I am only one year in. I was 250, now 225 ad 6"3", but I started by going heavy and have definitely added mass. I learn't a few things though.

1. By lifting heavy right away, you run a high risk of injury unless you hire a trainer to teach you strict and proper form. Everything went smooth for me on a 5x5 plan, but at 6 months when I added in pullups, my elbows went to hell. Smaller muscle groups, tendons, ligaments etc..had not gotten the development they needed.

2. Learn proper nutrition before you start starving yourself. Just cutting out the junk, and feeding yourself properly will make a world of difference.

I'd suggest circuit training,, strectching & cardio with a good meal plan for your first 6 months. Learn form others in the gym, work with a trainer on your technique, then start stepping up the weight safely. There is no rush if this is permanent lifestyle change.

[69cam]

I did, and i'm 10 years older than you.

Checkout my bodyspace for pics or this thread.
http://forum.bodybuilding.com/showth...hp?t=146599373