gain muscle and lose fat simotaniously?

[Delano777]

Could anyone answer a couple questions for me. Is it possible to gain muscle and lose fat at the same time? will i still gain muscle if i am burning more calories than i am taking in?

What should my diet look like for gaining muscle and losing fat at the same time? Thank you!!.

[T Bender]

You have to burn fat every time you put your
muscles to the max, because your muscle will use
fat for energy


age 15
weight 175
Bench 210
squat 295
dead 280
curl 115
clean 165

[Salford Reds]

200g protein daily. Eat at maintenance and do cardio to create a deficit. 2-3 full body workouts a week.

[johnnyironboard]

Without using drugs the best way I know of is a CKD(at maint), lifting hard, and cardio.

[user34566548717114]

its possible but very hard, unless you really know what your doing your better off picking one or the other

[GTJacket]

What are your stats and goals? Do you just want to look good for the summer? Do you want to look good for the long term? Are you skinny with a little fat? Are you fat with little muscle? These are all major determining factors in what path you should choose.

DVV is right that you are probably better off choosing one of the other. However, if you are new to lifting you could easily add LBM and shed fat at the same time. I am a little more experienced and am in a cutting cycle and I am able to add muscle. You have to be extremely disciplined and willing to work your ass off. It is not totally impossible, but the gains you make are not very significant.

Look at some of the sticky's on this forum and youll see how people did what you are looking to do. Also use the search engine, it is an invaluable tool. Almost any question you have has probably already been answered.

When you respond, we will see what we can do to help you reach your goals!

Just some food for thought, hope it helps!

[Aticc674]

Originally posted by Delano777
Could anyone answer a couple questions for me. Is it possible to gain muscle and lose fat at the same time? will i still gain muscle if i am burning more calories than i am taking in?

What should my diet look like for gaining muscle and losing fat at the same time? Thank you!!.

Its definately possible:

1) Stop believing everything you read on this message board
2) Dont visit the nutrition board - it has people eating 3000 calories on average and wondering why they have belly pooches!?
3) Visit www. robthoburn. com(without the gaps ofcourse)
3) be patient
4) be consistent
5) be more consistent
6) keep getting consistent till those habits become a part of you
7) keep those habits - and you will be golden

[taffer]

you could say.... cut like your bulking, and bulk like your cutting!

as in when your cutting, dont skimp in the weight training and protein! make sure you are always challenging yourself with weights and chewing down them chicken breasts!

then when your bulking, dont go overboard on the crap, and keep an eye on your bodyfat


damn, i should be a motivational speaker or something

[anti-steroids]

can not say what your diet should be exactaly cause i dont know how your eating i can say that in regards to losing fat or gaining muscle a few things must occur 1 breakfast is sooooo imporntant. 2 FIBER FIBER FIBER because fiber slows digestion making a high gi food absorb slower into you system and 3 YOU MUST EAT 5-6 PROTEIN BASED MEALS EVERY DAY . SO NEW TO THIS POST THING

[jaytek80]

The easy answer is that if you're new to weight lifting and/or fairly fat then yes, you can lose fat and gain muscle at the same time at a very good rate.

[burke]

Question... you will always hear it's pretty impossible to loose fat and gain muscle without the use of drugs. However when people are indeed on steroids what do their diets look like to accomplish this... I would think that even on gear if you are eating 500+ above your maintenance you won't loose fat.. am I correct?

[SocratesTX]

To lose fat you must eat less calories than you consume, to gain muscle you need to eat more calories than you consume. It is true that if you are a neb or have been away for along time you can see both happen for a short period of time, but after that it's one or the other. With that said, you can clean bulk, but no matter how clean it is, you'll put on some fat.

gain mass = eat more, gain some fat
get lean = eat less, lose some muscle

[burke]

To lose fat you must eat less calories than you consume, to gain muscle you need to eat more calories than you consume. It is true that if you are a neb or have been away for along time you can see both happen for a short period of time, but after that it's one or the other. With that said, you can clean bulk, but no matter how clean it is, you'll put on some fat.

gain mass = eat more, gain some fat
get lean = eat less, lose some muscle

I think it's possible to recomp I just think you need a precise diet and well timed carbs.

[dochuge]

Yes you CAN do both simultaneously. I am living proof. This summer I've made some gains in lifting/muscle mass AND have lost weight. It CAN be done but it is hard. It's also a very slow process, don't expect to see a lot of gains very quickly. I'm about 8 weeks in and still have a ways to go yet but I am making progress in both directions. Here's what I have done this summer:

1) Monitored my diet: no more junk food, I eat the foods I like still but just less of them, you need a calorie deficit if you want to drop the fat, I also monitor my carbs, I eat them but try to drop a few carbs here and there

2) Lift heavy/eat lots of protein: I drink protein shakes, and make sure I eat plenty of protein, I don't overdo it, but I am definitely aware that I need to make sure I eat chicken, beef, etc. along with the drinks, you also have to weightlift too

3) Supplementation: 1st time trying creatine and its worked well for me, I am stronger and pushing my body harder by lifting heavier weights, I also take a multivitamin

4) Cardio: now I HATE cardio with a passion, I've avoided it for so long but started this summer, I do it 3 to 4 times a week, roughly 30 minutes uninterrupted each time, treadmill btw, increase speed every few minutes or so, I'm actually getting a "buzz" off of cardio lately

So:

Proper nutrition/supplementation + Anaerobic + Aerobic = Weight loss + Muscle Mass

However you won't wake up tomorrow looking muscular and shredded. It takes time and dedication.


Doc

[suprachica79]

I'm trying to accomplish this same goal but I've been at this before, so I'm hoping that muscle memory will kick in and allow me to get my strength back without necessarily a ton of size while also losing a good bit of the excess fat I have gained over this almost 2 year "off season". My diet is consisting of about 50-60% protein, 20-30% carbs, and no more than 20% fat (most all fat coming from natty pb and avacado). Im on several supps, and lift heavy for about an hour 5 days a week. I've been at this diet about a week, (and been back at the gym for about 3, seeing decent gains there) so its too early to make a determination, but I think I've gained some weight, the pants are a bit tighter but I'm hoping its water weight from my loading phase of creatine this past week. I've been taking in about 2000 a day, with around 160-200g protein per day. I'm not sure what to do or how to drop the water weight, even if it is water weight. Any suggestions?

[Baboun]

0 supplements
keto diet

lost 36 lbs and gained str 1x230 to 10x230 on bench for example

[suprachica79]

I tried keto and my body couldn't handle the beginning portion of the keto diet, I have a stomach condition and the fiber was killing me. I wish I could have made keto work but my current diet is pretty low carb, compared to the usual split diet of 40/40/20.

[Djin]

I was 245lbs, couldn't do jack ****. My bench was 95lbs, I couldn't squat more then 90lbs, I couldn't jog, couldn't really do much of anything.

So I went on a mission. To lose weight, gain muscle AT THE SAME TIME!

67lbs later I am benching 225lbs and squatting 255lbs for 3... I jog 4 miles in 33 minutes and I haven't looked back yet.

Is it possible to do both? I'm proof. Am I gaining massive amounts of muscle? No. I have tweaked my diet and I've been staying at 180lbs for a few weeks, but I'm still losing my body fat while gaining.

I have a few logs across these forums. And I'm currently doing another log (see signature). So yes, it's possible.

Just eat, and lift and make sure you burn more then you take in, but make sure you eat a lot of "clean" foods and protein.

[burke]

Just because you are gaining STRENGTH during a cut does not mean you are gaining muscle and loosing fat. It is possible to gain strength during a cut but that does not mean your adding muscle mass.

[Djin]

Just because you are gaining STRENGTH during a cut does not mean you are gaining muscle and loosing fat. It is possible to gain strength during a cut but that does not mean your adding muscle mass.

All though my shoulders, arms, legs, etc are larger... that's just STRENGTH eh? No muscle there... hmmm

[Tommy W.]

If you give your body the right amount of protien (not as much as most people think, though) and maitain a SLIGHT cal defecit with training you will gain muscle and lose fat.
The key is in the training; It has to be fairly heavy and intense and very consistent.

You'll only gain a couple of lbs of muscle per month anyway no matter how much you eat. For the average size guy that says he's gaining 5 or more lbs of muscle per month by overeating, he's just gaining fat

tw

[2.0Tsunami]

It's possible but much easier to pick one at a time. I believe there is a small window of about 500 calories in order to gain muscle and lose fat. IIRC, it takes 3500 cal deficit to loose one pound of fat and something like ~3000 to gain a pound of muscle. I'm not sure if that makes sense but it is do-able but not easy.

I need to research some and I'll try to come back w/ a better explaination.

[SocratesTX]

Yes you CAN do both simultaneously. I am living proof. This summer I've made some gains in lifting/muscle mass AND have lost weight. It CAN be done but it is hard. It's also a very slow process, don't expect to see a lot of gains very quickly. I'm about 8 weeks in and still have a ways to go yet but I am making progress in both directions. Here's what I have done this summer:

1) Monitored my diet: no more junk food, I eat the foods I like still but just less of them, you need a calorie deficit if you want to drop the fat, I also monitor my carbs, I eat them but try to drop a few carbs here and there

2) Lift heavy/eat lots of protein: I drink protein shakes, and make sure I eat plenty of protein, I don't overdo it, but I am definitely aware that I need to make sure I eat chicken, beef, etc. along with the drinks, you also have to weightlift too

3) Supplementation: 1st time trying creatine and its worked well for me, I am stronger and pushing my body harder by lifting heavier weights, I also take a multivitamin

4) Cardio: now I HATE cardio with a passion, I've avoided it for so long but started this summer, I do it 3 to 4 times a week, roughly 30 minutes uninterrupted each time, treadmill btw, increase speed every few minutes or so, I'm actually getting a "buzz" off of cardio lately

So:

Proper nutrition/supplementation + Anaerobic + Aerobic = Weight loss + Muscle Mass

However you won't wake up tomorrow looking muscular and shredded. It takes time and dedication.


Doc

It's because you are new - it will change as it does for everyone else after a while. Seriously, decades of bodybuilders aren't lying to you.

[Djin]

Yes you CAN do both simultaneously. I am living proof. This summer I've made some gains in lifting/muscle mass AND have lost weight. It CAN be done but it is hard. It's also a very slow process, don't expect to see a lot of gains very quickly. I'm about 8 weeks in and still have a ways to go yet but I am making progress in both directions. Here's what I have done this summer:

1) Monitored my diet: no more junk food, I eat the foods I like still but just less of them, you need a calorie deficit if you want to drop the fat, I also monitor my carbs, I eat them but try to drop a few carbs here and there

2) Lift heavy/eat lots of protein: I drink protein shakes, and make sure I eat plenty of protein, I don't overdo it, but I am definitely aware that I need to make sure I eat chicken, beef, etc. along with the drinks, you also have to weightlift too

3) Supplementation: 1st time trying creatine and its worked well for me, I am stronger and pushing my body harder by lifting heavier weights, I also take a multivitamin

4) Cardio: now I HATE cardio with a passion, I've avoided it for so long but started this summer, I do it 3 to 4 times a week, roughly 30 minutes uninterrupted each time, treadmill btw, increase speed every few minutes or so, I'm actually getting a "buzz" off of cardio lately

So:

Proper nutrition/supplementation + Anaerobic + Aerobic = Weight loss + Muscle Mass

However you won't wake up tomorrow looking muscular and shredded. It takes time and dedication.


Doc

Creatine isn't the answer. I don't understand why 80% of people think you HAVE to take it. I never touched it, never will.

Just work out, eat clean, push yourself, problem solved.

[Kilim]

I been trying a new program called StrongLifts 5x5.
http://stronglifts.com/stronglifts-5...ining-program/

Check it out.

[BuckSpin]

Yes, it is possible. You may not lose as much fat as you want as quickly as you want, nor will you gain as much muscle mass as you want as quickly as you want, but it can be done. Count me in with the others who have said as much as living proof of it.

[dochuge]

First off,

Yeah I'm overweight, not grossly overweight but I have fat troubles in two areas: my chest (I get "man boobies") and my midsection. Since the diet and cardio thing they have both shrunk significantly in size. My face has thinned out too. It's a very slow process for sure, I maybe drop about an lb. or so of fat off a week. I wish it was faster but I keep plugging away at it.

As for my muscularity, it's greatly improved since early June. I have gained mass primarily in my arms and chest. Its noticable but again its a slow process. I believe the creatine has helped me because I have more endurance/strength therefore I'm lifting heavier weights and stressing my muscles more to make them to grow more (and burning more calories).

Will I hit a wall? I don't know. It's really been only about 8 weeks since I've been with my new routine (in the past I was an anaerobics ONLY guy). MY bf % isn't in the single digits yet but ask anyone who knows me and I have been able to lose body fat AND gain muscle mass.

[suprachica79]

Just because you are gaining STRENGTH during a cut does not mean you are gaining muscle and loosing fat. It is possible to gain strength during a cut but that does not mean your adding muscle mass.

Thats exactly what I'm looking to do. I want to lose the fat to get the definition and gain STRENGTH, not necessarily size. So hopefully my diet will help me do that.

[unsoberx]

No !! It's not possible. Either u get into a weight-loss, low calorie diet which would lead to fat-loss. or a higher calorie diet in order to gain strength in your lifts and muscle size. But you can't do both, it's scientifically impossible

unsoberx

Could anyone answer a couple questions for me. Is it possible to gain muscle and lose fat at the same time? will i still gain muscle if i am burning more calories than i am taking in?

What should my diet look like for gaining muscle and losing fat at the same time? Thank you!!.

[unsoberx]

Hello, wow you must be rich. You are taking lots of supplements. I am only on whey protein powder, creatine and levothyroxine (0.075 mgs) for my low thyroid.

unsoberx

Thats exactly what I'm looking to do. I want to lose the fat to get the definition and gain STRENGTH, not necessarily size. So hopefully my diet will help me do that.