gaining muscle mass vs burning fat

standoug888

is it possible to gain muscle mass and burn fat at the same time ive lost 88 pounds since jan and I wanna try n loose like 10 more pounds but mainly I wanna start building muscle and getting definition is it possible to do both or can I only do one?

ailoveme1st

This is a great question I would love the answer to that question! I was always told to do one or the other, to lose the pounds/fat then when you get close to your goal to tone and build muscle?

caly_man

I saw that a lot of folks that build muscle chimed in on this thread:

http://www.myfitnesspal.com/topics/show/996906--you-can-t-build-muscle-on-a-calorie-deficit

stargazer3000

You build muscle and lose fat at the same time. You have to balance your Protein, Carb and Fat intake. Lift weights and increase you cardio to cut the fat. Gain muscle isn't hard, but gaining lean muscle is what you want.

stargazer3000

You build muscle and lose fat at the same time. You have to balance your Protein, Carb and Fat intake. Lift weights and increase you cardio to cut the fat. Gainng muscle isn't hard, but gaining lean muscle is what you want.

gfroniewski

It is not possible to gain muscle mass and lose fat at the same time. In order to lose fat, your body needs to be in a catabolic state. In order to gain muscle mass, your body needs to be in an anabolic state. This is achieved through proper nutrition, creating the proper caloric surplus or deficit, and proper exercise.

It is possible and recommended to *PRESERVE* your muscle mass while losing fat. Once the fat is gone you will see the muscle you already had more clearly and decide what to do from there. Putting your body in a catabolic state with a caloric deficit and doing intense strength training mixed with proper cardio will get you great results in the fat loss department. Losing fat and gaining muscle at the same time? Doesn't work like that.

Warchortle

It's possible if you're new to weight training.

Don't listen to other YOLOs saying it's not possible.

standoug888

Losing fat and gaining muscle at the same time? Doesn't work like that.

ok thanx so should I eat at my maintainance calories or what?

gfroniewski

What is your goal? Lose fat? Gain muscle? Maintain current composition?

standoug888

I want to gain muscle definition

Annerk1

It's very possible to do at the same time. My increasing calf and arm muscles and decreasing belly fat prove it.

gfroniewski

Eat at a 20-25% calorie deficit of your TDEE. Do strength training 3 times a week and do some intervals as well.

Check out BuiltLean.com amazing site that will really help you out. Lots of articles on all the stuff I am saying.

gfroniewski

It's very possible to do at the same time. My increasing calf and arm muscles and decreasing belly fat prove it.

You are probably just losing arm and lower leg fat along with your tummy fat, allowing the muscle mass you already had to show.

TaraLPS

A great place for those kinds of answers is at Bodybuilding.com. It is a great site for men and women with answers to a zillion different questions. I am starting the live fit series on there right now. It should have all the answers you are looking for.

bbbgamer

start lifting, your body will let you know if you are doing it right. but start lifting!

Sarge516

deleted

Annerk1

It's very possible to do at the same time. My increasing calf and arm muscles and decreasing belly fat prove it.

You are probably just losing arm and lower leg fat along with your tummy fat, allowing the muscle mass you already had to show.

Maybe you need to reread. I am GAINING arm and calf muscle. The measuring tape doesn't lie. At the same time, I am losing belly fat. Again, the measuring tape doesn't lie. I never had fat on my calves or arms to begin with, the definition hasn't changed, but the amount of lean muscle I've built sure has.

DavPul

Eat at a 20-25% calorie deficit of your TDEE. Do strength training 3 times a week and do some intervals as well.
.

This is too large of a deficit. Eat at maintenance or slightly below, say 300-ish calories. Get on a good bulking program and progress a quickly as you safely can on the amount of weight lifted.

almc170

Here's an article on the subject:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

grantdumas7

It's very possible to do at the same time. My increasing calf and arm muscles and decreasing belly fat prove it.

Just curious how you measured your progress. Did your arms and calves increase in size but waist and hips decrease or did your arms stay the same size calves stay the same size but more defined and you lost inches on your waist and hips?

HeidiMightyRawr

It's possible in beginners to lifting, but not likely (and it won't be much)

You say you want to gain muscle definition. Definition is achieved just by lowering body fat and uncovering the muscle that you have already. Your best bet IMO would be to eat at a small deficit so you lose fat, lift weights to maintain the muscle that you have, and gradually you'll see more definition.

GODfidence

You build muscle and lose fat at the same time. You have to balance your Protein, Carb and Fat intake. Lift weights and increase you cardio to cut the fat. Gainng muscle isn't hard, but gaining lean muscle is what you want.

What the heck is lean muscle?
Gaining muscle isn't as easy as you think either.
If it's easy then you're probably putting on UNlean muscle,and by
That I mean fat.

standoug888

Should i be watching my fat calories or as long as im at my daily calorie limit its ok?

richiefixo

Hey All!

It is definitely very POSSIBLE however you have to be mentally ready for it!! i lost about 90 pounds and gained a significant amount of lean muscle as well and i will tell you that the key to the fat burning part is your DIET and the Muscle building part is EXERCISE!

40/40/20 is ideal for this body recomposition mission. you must consume about 300-400 calories above maintenance of quality calories. Super foods rich in antioxidants! such as berries, leafy greens, chia, flax seeds etc basically nutrient dense foods.

TRAIN (weights) for about an hour 5 days a week. HEAVY lifts, good form, lots of water.

CARDIO (MUST!) every morning on very little carbs or preferably fasted( empty stomach). I personally am a natural runner so i do sprint intervals the most. I also swim and i ride that elliptical rather fiercely ....the excess calories will make the cardio part fun trust me...once your body gets into the rhythm you will be the master of any exercise.

you WILL BE SORE most days of the week but this will soon be a pleasurable part of your life .


Give yourself 3-4 months of doing this...get into a schedule and be consistent. dont ever break your routine!! you will be a supersonic lean machine!!

REMEMBER...feed your body junk and you WILL look like junk ...simple...

peace and love!

Wetcoaster

You build muscle and lose fat at the same time. You have to balance your Protein, Carb and Fat intake. Lift weights and increase you cardio to cut the fat. Gainng muscle isn't hard, but gaining lean muscle is what you want.

What the heck is lean muscle?
Gaining muscle isn't as easy as you think either.
If it's easy then you're probably putting on UNlean muscle,and by
That I mean fat.

Exactly....no such thing as lean muscle.

standoug888

How much cardio do you think i should do?

HeidiMightyRawr

Should i be watching my fat calories or as long as im at my daily calorie limit its ok?

I'd watch it for the sake of making sure you have a reasonably balanced diet. This doesn't mean lower equals better as many people think. Just balance and moderation. Fats are good, but so are other things.

In terms of fat loss all you really need is a calorie deficit. Get enough protein to help maintain your muscles. Macro %'s (fat/carbs/protein) are up to you and with what amounts you feel best at. Example: If I just eat starchy carbs all day long for my calories, I'll probably feel bloated, and not as full as if there was more protein, but it wouldn't really affect fat loss.

Annerk1

It's very possible to do at the same time. My increasing calf and arm muscles and decreasing belly fat prove it.

Just curious how you measured your progress. Did your arms and calves increase in size but waist and hips decrease or did your arms stay the same size calves stay the same size but more defined and you lost inches on your waist and hips?

My arms and calves have increased in size. My waist and hips have decreased in size.

HeidiMightyRawr

How much cardio do you think i should do?

As much as you're comfortable with. If your fitness levels aren't that good, you could probably benefit from some (2-3 times a week?) but it's not necessary for fat loss, unless you are struggling with a calorie deficit through food alone.

Calorie deficit (through food and/or exercise): Weight loss
Lifting: Muscle maintenance or building (depending on how much you eat) + strength gains.
Cardio: Increased cardiovascular fitness.

marybowldseddington

I think it depends on what you are eating. Protein breaks down into amino acids which are utilized to build back the small tears that are part of weight training.

Carbohydrates are broken down into sugar that our bodies use for energy. If we take in more calories whether from fat, carbs, etc than we are using then our body stores it as fat.

If you are taking in 1200 and your body uses all 1200 then there is no caloric deficit..however if you take in 1200 calories and there is not enough protein to build up the minuscule tears in weight training then you will not build muscle mass.

1. There are not enough calories to fuel the repair.
2. There are not enough amino acids to build the tissue.
3. Protein is in every cell in our body will need not only protein for muscle repair but for the replacement of every other cell as well.

The way to build muscle while at a caloric deficit is to eat lean sources of protein while eating less calories than your body needs for fuel. Carbs are necessary for energy but when given a choice while weight training....better to consume a food with protein than carbs while meeting your caloric number.

Annerk1

I think it depends on what you are eating. Protein breaks down into amino acids which are utilized to build back the small tears that are part of weight training.

Carbohydrates are broken down into sugar that our bodies use for energy. If we take in more calories whether from fat, carbs, etc than we are using then our body stores it as fat.

If you are taking in 1200 and your body uses all 1200 then there is no caloric deficit..however if you take in 1200 calories and there is not enough protein to build up the minuscule tears in weight training then you will not build muscle mass.

1. There are not enough calories to fuel the repair.
2. There are not enough amino acids to build the tissue.
3. Protein is in every cell in our body will need not only protein for muscle repair but for the replacement of every other cell as well.

The way to build muscle while at a caloric deficit is to eat lean sources of protein while eating less calories than your body needs for fuel. Carbs are necessary for energy but when given a choice while weight training....better to consume a food with protein than carbs while meeting your caloric number.

Nice reply. On the days I strength train I up my protein levels. On the days I do cardio I have more carbs in my diet. I don't cross train as it aggravates my asthma.