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  1. #1
    Registered User pk54's Avatar
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    Can you lose fat while gaining muscle?

    A nutritionist save me a meal plan that is about 2600 cal (I’m 17) and he says that if I lift regularly every other day and cardio on days I don’t i will gain muscle and burn fat.

    Is that true? Motivation isn’t my problem I just need direction.
    I’m 240lbs 27% BF
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  2. #2
    Body under construction Nobodyfit's Avatar
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    if you are in a proper caloric deficit you will not gain any muscle except for Newbie gains. if you do the fat loss (caloric deficit) it will show more of your muscles that you do have underneath all of the fat. definitely lower your body fat, it will give you a lot of extra motivation.
    Without Proper calorie deficit, there will be no fat loss, plain and simple.
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  3. #3
    Registered User pk54's Avatar
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    So what’s do I do, since he’s basically telling me I can do this when I physically can’t. I’m 6”2’ 240lbs and I am decently active.

    Should I just do the 2600 calories or do I need to do less
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    First and foremost, how tall are you? Post a shirtless torso pic. You will only gain a TINY amount of muscle as a noobie, that amount is respective to when your lifts come to a crashing halt. With that said, you are greatly overweight unless you are like 6'5 or something, and muscle is not a priority, lifting is but not with the mindset of gaining muscle, that will come much later. Most nutritionists have no idea what they are doing tbh. Get on a novice lifting program like starting strength.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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    Body under construction Nobodyfit's Avatar
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    upload a torso picture so we can assist you further, your TDEE based on Lightly active (moderate exercise but sedentary job) is 2400 calories so 2600 calories will technically allow for mass growth but with a high body fat level like 27% I do recommend cutting down to a lean 15% or less so you can do a lean bulk.
    Without Proper calorie deficit, there will be no fat loss, plain and simple.
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    Registered User MBoux2000's Avatar
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    Originally Posted by pk54 View Post
    A nutritionist save me a meal plan that is about 2600 cal (I’m 17) and he says that if I lift regularly every other day and cardio on days I don’t i will gain muscle and burn fat.

    Is that true? Motivation isn’t my problem I just need direction.
    I’m 240lbs 27% BF
    Definitely if you are Obese you should cut down to a decent bodyfat level before going to build muscle, you will feel much better
    Squat- 365lbs x5
    Bench- 225lbs x5
    Deadlift- 425lbs x7
    Overhead Press- 155lbs x5
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  7. #7
    Registered User pk54's Avatar
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    Originally Posted by Serpentarius View Post
    First and foremost, how tall are you? Post a shirtless torso pic. You will only gain a TINY amount of muscle as a noobie, that amount is respective to when your lifts come to a crashing halt. With that said, you are greatly overweight unless you are like 6'5 or something, and muscle is not a priority, lifting is but not with the mindset of gaining muscle, that will come much later. Most nutritionists have no idea what they are doing tbh. Get on a novice lifting program like starting strength.

    I’m about 6’3, I had surgery that’s what the dots are.
    gyazo . com/46c0d92f3eb0443f63699857d44c9d33

    Edit: clearer version:
    gyazo . com/4a04e4f6ceb2183635c84f124c18bee4
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  8. #8
    Registered User pk54's Avatar
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    So should I just stick with a 2000cal meal plan mixed with lifting? I was dropping like mad doing that but I was scared that I was also losing muscle.
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  9. #9
    Registered User MBoux2000's Avatar
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    Originally Posted by pk54 View Post
    So should I just stick with a 2000cal meal plan mixed with lifting? I was dropping like mad doing that but I was scared that I was also losing muscle.
    don’t worry about Muscle, lose the fat first. You have a huge advantage over guys like me as you can probably be shredded at 190 at that height, I’m 5’9 and had to get to 140 to not be fat
    Squat- 365lbs x5
    Bench- 225lbs x5
    Deadlift- 425lbs x7
    Overhead Press- 155lbs x5
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  10. #10
    AKA...Mike Honcho smokinal's Avatar
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    Originally Posted by MBoux2000 View Post
    don’t worry about Muscle, lose the fat first. You have a huge advantage over guys like me as you can probably be shredded at 190 at that height, I’m 5’9 and had to get to 140 to not be fat
    ^^This. Just concentrate on losing fat right now. If you keep your lifts heavy and take in a good amount of protein, you will retain muscle and be fine. Remember, the muscle is in there somewhere; you just need to carve off the fat and it will show. If you were 12% BF, you will look like you want to look.
    It's a long, slow road but worth it in the end. Consistancy is key.
    The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
    The bodybuilder visions a certain physique he would like to acquire, he uses weights to achieve it and he gets stronger as a side effect.


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  11. #11
    Registered User Partyrocking's Avatar
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    Originally Posted by pk54 View Post
    So should I just stick with a 2000cal meal plan mixed with lifting? I was dropping like mad doing that but I was scared that I was also losing muscle.
    No offense, but you don't have much muscle to lose. Just lift and eat at a deficit and you'll be just fine.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

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    Goals: 365/200/425
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  12. #12
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    The last time I looked at some studies about "Loosing Fat and Building Muscle" I believe it said... The group that ate a higher amount of protein and with a moderate calorie deficit.. And was on a strength program. They gained a very small amount of muscle .. like 0.2-0.4 ... And they were obese and beginners. So Its very minimal if it does happen... So I would just focus on maintaining muscle as you cut.



    Weightloss

    I recommend counting your calories with MYFITNESSPAL and a Food scale to make sure your hitting the exact calories you need to loose weight.

    Get your calorie intake here.
    https://www.freedieting.com/tools/ca...calculator.htm
    Its going to take some trial and error but its a good start. If your not loosing 1-2 pounds a week then adjust from their. Increments of 100 calories is ok.

    Download Myfitnesspal and get a food scale and track calories and macros with it so your ensuring you will consistently loose 1-2+ pounds a week so your not wasting your time.

    Heres how to get Macros to diet down and maintain muscle / Loose fat.
    https://forum.bodybuilding.com/showt...hp?t=173439001

    Follow with a good Lifting program to maintain Strength/Muscle.
    https://www.bodybuilding.com/workout-plans

    https://forum.bodybuilding.com/showt...9678631&page=1

    https://forum.bodybuilding.com/showt...hp?t=169172473
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