Gaining muscle weight but decreasing fat weight
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machiinexbox
Posts: 8 Member
Can anyone pls help me, I'd like to lose the bit if fat I am holding but increase muscle weight , with the food diary and weight checks how is it possible to know how much unwanted weight I'm losing, thanks
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Recomping?0
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What do you mean in regards to stats? Sorry sounding like a dick but kinda new t this online thing1
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TeacupsAndToning wrote: »machiinexbox wrote: »What do you mean in regards to stats? Sorry sounding like a dick but kinda new t this online thing
I mean what is your age, height, weight, how many cals do you eat in a day?
And recomping is basically when you're at the weight that you want but you want to "exchange" the fat in your body for muscle.
Ok so I'm 36, 6ft 17st and I'm eating 2600 caps a day just t shift the fat0 -
I know what I'm doing in regards to lifting weights and losing fat but it's combining the 2 for an overall better look and maintain my weight if not increase it with muscle ,if that makes sense0
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That's basically it , but if I'm losing the unwanted fat but gaining weight in muscle how can I monitor the amount of fat I'm losing other than the obvious ( physical appearance)0
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lift weights and go fairly heavy to build more muscle. if you keep eating the same calories, over time you'll develop more muscle weight, and the fat will gradually lessen as your muscle grows. be sure to eat enough protein, btw.1
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Appreciated0
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if you want to gain muscle and lose fat you do a recomp(you eat your maintenance calories) which is really slow. if you want to gain a decent amount of muscle you need to eat in a surplus of calories but you will gain some fat,if you want to lose fat you eat in a deficit and lift heavy. its hard to gain a decent amount of muscle and lose fat at the same time especially if you have been lifting for awhile.only way to really monitor the fat is to get a dexa scan/hydrostatic weighing and do a before and after.
its going to be hard to gauge any other way. so I would choose one of the 3. most people do bulk and cut cycles,but if you have a lot of fat to lose you may want to either eat in a deficit of calories or do a recomp it will also come off where it wants to come off,you cannot spot reduce fat.as for wanting to know how much unwanted weight you are losing,if you arent wanting to lose then its recomp or bulk.5 -
itsbasschick wrote: »lift weights and go fairly heavy to build more muscle. if you keep eating the same calories, over time you'll develop more muscle weight, and the fat will gradually lessen as your muscle grows. be sure to eat enough protein, btw.
it depends on if he is eating in a surplus or not. if so fat will increase as well. if not he will lose fat but wont build a decent amount of muscle like in a surplus. its hard to do both at the same time even when the conditions are right. genetics play a part too.0 -
TeacupsAndToning wrote: »machiinexbox wrote: »TeacupsAndToning wrote: »machiinexbox wrote: »What do you mean in regards to stats? Sorry sounding like a dick but kinda new t this online thing
I mean what is your age, height, weight, how many cals do you eat in a day?
And recomping is basically when you're at the weight that you want but you want to "exchange" the fat in your body for muscle.
Ok so I'm 36, 6ft 17st and I'm eating 2600 caps a day just t shift the fat
Okay. At your height, and I definitely don't mean this in a bad way, but you have a decent amount of weight you could lose so if I were you I'd eat at a deficit in order to drop more weight and if you haven't already, I'd start following a strength/weight training program.
at his height his weight isnt that much especially if he already has some muscle mass(if the pic is of him).The more muscle mass you have the more you are going to weigh.0 -
This is my pic, so I think eating in decefit is the best option then possibly a clean surplus to gain more muscle , any idea on the amount of calories I should be getting taking in surplus , thnx0
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machiinexbox wrote: »This is my pic, so I think eating in decefit is the best option then possibly a clean surplus to gain more muscle , any idea on the amount of calories I should be getting taking in surplus , thnx
go to mfp and put in your height and weight and set it to lose .5-1lb a week if you have less than 30lbs to lose, for the deficit. The less you have to lose the slower its going to be. as for surplus calories you do the same thing,put in how much you want to gain(I would try .5-1lb a week) and see what calories it gives you. try it for a month or so and see whats going on. if you arent gaining eat more,not losing eat less. the slower you take it off/put it on the better. that way you shouldnt have to do as much of a cut after you bulk to lose any fat you acquire.1 -
machiinexbox wrote: »This is my pic, so I think eating in decefit is the best option then possibly a clean surplus to gain more muscle , any idea on the amount of calories I should be getting taking in surplus , thnx
"clean" bulk has more to do with the size of the surplus, not the food types. Minimise your surplus (+250 cals I think) to gain muscle with minimal fat gain. Work out your protein and fat grams, then fill the rest of your cals how you like... It doesn't have to be all clean food though.2 -
Hi mate, at your size and a gym goer
Forget about recomp, it's a slow process at best and at your size you'll die of old age Before you see any visibsle muscle gain and fat loss
Cut down then look at slowly bulking
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machiinexbox wrote: »That's basically it , but if I'm losing the unwanted fat but gaining weight in muscle how can I monitor the amount of fat I'm losing other than the obvious ( physical appearance)
Physical appearance is a great way to monitor. You could also do a body composition test every few months. Of course these have varying degrees of reliability.1 -
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machiinexbox wrote: »I know what I'm doing in regards to lifting weights and losing fat but it's combining the 2 for an overall better look and maintain my weight if not increase it with muscle ,if that makes sense
Just my "case study" so far: I'm 47 years old, 6'2" (188cm), and started at 270lbs (18stone / 122kg) 2 months ago. I started doing multiple things. First, I reduced my calories to 1580 per day. I started doing cardio (just aggressive walking at the start) to start building stamina, burn calories, and increase my VO2. If you have a treadmill for calories, I was trying to do 250-350 calories and keep a good heart rate (110-160) to keep a good fat burn going. This REALLY helped, and I did it every other day, and then got to 4-5x per week.
I also started adding strength training to the mix. I did this MUCH more than I had previously. I also do this IMMEDIATELY after the cardio to keep my pulse up. This has two impacts: my cardio burn is longer and I'm building more lean muscle tissue. The result is that after 7 weeks, I'm down only to <240 pounds, but the amount of fat on my body is MUCH improved. My muscle tone, definition, and mass are all improved. My weight is holding here, but I'm still increasing my strength training (types, reps, weight, and number of sets). Clearly, I'm trading fat for muscle. It's also a great motivator for staying on my program.
I did also (finally) buy a fitness tracker with a heart monitor. It helps keep me honest about my activity (and integrates with MFP), but I don't let the "calories burned" become a voucher for "bring on the extra food". I will allow myself SOME more calories, but seldom to the numbers it suggests I am allotted.
Good luck, friend!2 -
keep in mind, fat takes up more space than muscle. I noticed you didn't say anything about measuring. use a tailors tape to measure your progress more than the scale.0
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Hi mate, at your size and a gym goer
Forget about recomp, it's a slow process at best and at your size you'll die of old age Before you see any visibsle muscle gain and fat loss
Cut down then look at slowly bulking
http://community.myfitnesspal.com/en/discussion/10462715/ready-to-recomp/p1
The OP is 36... he not old. The above thread is a 62 year old that has been recomping.
OP what is your training protocol? If you want apeed, get a small deficit and lift. Once you cut, then bulk up.0
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