New at this, so bare with me on fat loss while buiding muscle

[BDR67]

I am 5'11" tall, 45 years old.....started @ 204ish 2 1/2 months ago (Nov 15ish/2012), now 191....I'm sure i am not eating properly to lose my gut while building muscle, i have been experimenting but don't really know what i am doing. I have been following "The body sculpting bible for men" as far as the workout part goes, i eat way way better than i ever have, i workout 6 days a week, i don't drink (anymore) and I'm just not seeing a whole lot of results, eating all the veggies and protein shakes and just healthier also seems to bloat me and make me gassy.....i know its a fine line to cut body fat and gain muscle mass, so i need some advise....i am very disciplined and will do what it takes....just don't know what to do......oh ya i smoke too, that's my next goal, but one thing at a time,,,,and yes i know smoking is "bad" for you, lol....any input will be appreciated....

[JohnSmeton]

I recommend the book championship bodybuilding by christ aceto, its not only for bodybuilders, everyone can benefit ---goodluck

[matman1813]

You aren't going to be able to build any noticeable muscle whilst losing fat. Also, you seem to have a few misconceptions about diet, you don't need to only eat veggies and protein shakes. In fact, that would be a terrible diet.

[Vaylor]

1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why not your own routine? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.

-Credit to dmacdonal9 for the list.

[NaberNuri]

Try not to focus on losing fat and gaining muscle too much at the same time. Lower your BF% till you're satisfied with it and then do a clean bulk and the gains will come.

Good luck

[Wellington]

Try not to focus on losing fat and gaining muscle too much at the same time. Lower your BF% till you're satisfied with it and then do a clean bulk and the gains will come.

Good luck

This ^

[BDR67]

Matman1813I, didn't say that's all my diet diet consists of, i mentioned that part of it as far as the bloating goes, and your telling me a person cant trim fat and build muscle at the same time???? Really???

[cnh57811]

You aren't going to be able to build any noticeable muscle whilst losing fat. Also, you seem to have a few misconceptions about diet, you don't need to only eat veggies and protein shakes. In fact, that would be a terrible diet.

Matman1813I, didn't say that's all my diet diet consists of, i mentioned that part of it as far as the bloating goes, and your telling me a person cant trim fat and build muscle at the same time???? Really???

Read more carefully, op.

[matman1813]

Matman1813I, didn't say that's all my diet diet consists of, i mentioned that part of it as far as the bloating goes, and your telling me a person cant trim fat and build muscle at the same time???? Really???

Well, as far as diet goes in relation to body composition all we need to know is your calories and macros.

I said noticable muscle but as a general rule, you can't. There are a few exceptions: someone who has never lifted before, someone who has lifted before but completely detrained and lost a lot of size, genetic freaks and people using 'performance enhancers'. Even those people aren't going to be gaining large amounts of muscle. You might gain really small amounts.