Lose Fat while gaining Muscle
Jimmyftw94
Posts: 75 Member
Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
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Replies
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Most people will tell you that this is a very difficult thing to accomplish. Instead, trim down to a target weight, then bulk up.0
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if you don't want to go through bulk and cut cycles, you could try to recomp but it's very slow0
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I'd try lifting weights or doing hard, physical labor. See how it goes.
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the short answer is, you can't. There are some very narrow parameters that "may" produce a very small amount of muscle development. It's is a very small amount and it is short lived. The better plan is to reduce body fat to where you and it, then eat at a slight surplus to build muscle.0
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Oh, this again. Yes, you can but, it's like trying to take a shower where the water is but a trickle.0
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Ive done it before, but its a slow progress thats why I stop looking at the scale. A friend of mine is currently doing this and she said it wasn't until about week 13 that the pounds started falling off.0
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Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
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With the exception of newbie gains, you are not going to gain muscle in a deficit. You need to lose that fat while lifting, (to maintain muscle mass), and then worry about gaining muscle.0
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Pick one.
Only rarely can mere mortals like us do both simultaneously.0 -
Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
This is wrong. There are no bad foods, and you can absolutely achieve your goals eating the foods you love.0 -
prattiger65 wrote: »Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
This is wrong.
Agree, eat what you want, at a deficit and you will lose.0 -
Possible, yes. Probable for most, not likely.
One requires a deficit, while the other a surplus. Training makes a difference as well as macronutrient ratios. Rest, genetics, recovery..................
Pick one or the other. The do the protocol that works to achieve it. Reach a goal then reassess.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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prattiger65 wrote: »Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
This is wrong. There are no bad foods, and you can absolutely achieve your goals eating the foods you love.
I suppose I should have qualified that better. If your one and only goal is to get skinny and you eat primarily fast foods but stay within a deficit, you can hit your goal.
However, if one of your goals is to gain muscle, even if you have to cycle through a proper cut before beginning a bulk, then it's going to be much easier to reach the goal by eating mainly nutritious food.
That's not to say that fast food is "bad." I think everyone ought to eat a little garbage when the mood strikes, whether it's a White Castle slider, a pizza, or ice cream. (I'd choose pizza every time.) But you'll be healthier, feel better and probably live longer if you're getting the bulk of your calories from nutrient dense foods that fit your macros and your overall calorie totals.0 -
prattiger65 wrote: »Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
This is wrong. There are no bad foods, and you can absolutely achieve your goals eating the foods you love.
I suppose I should have qualified that better. If your one and only goal is to get skinny and you eat primarily fast foods but stay within a deficit, you can hit your goal.
However, if one of your goals is to gain muscle, even if you have to cycle through a proper cut before beginning a bulk, then it's going to be much easier to reach the goal by eating mainly nutritious food.
That's not to say that fast food is "bad." I think everyone ought to eat a little garbage when the mood strikes, whether it's a White Castle slider, a pizza, or ice cream. (I'd choose pizza every time.) But you'll be healthier, feel better and probably live longer if you're getting the bulk of your calories from nutrient dense foods that fit your macros and your overall calorie totals.
I think I'm sticking to cut down for now so I'm eating fast food but still in a deficit and I'm meeting my goal of 1 lb lost a week.
I'm thinking after I lose about 9 more lbs I'm going to start eating healthier food and working out intensely so I don't put on fat but gain muscle.
Also I try to pick "healthy" choices at fast food place like egg mcmuffin and filet-o-fish instead of Big Mac and stuff.0 -
If you are putting on muscle (bulk) you will put on fat as well.0
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What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.0 -
What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.0 -
Jimmyftw94 wrote: »
Also I try to pick "healthy" choices at fast food place like egg mcmuffin and filet-o-fish instead of Big Mac and stuff.
The "healthy" stuff is not as healthy as you might think. I also don't think the "garbage" stuff is as bad as you might think.
Restaurants and food manufacturers make money by selling food that tastes good at a certain price point. We are all biologically predisposed to crave sugar, fat and salt. Although none of those things are bad in moderation, restaurants and food manufacturers are not serving moderation. They are serving stuff that you'll want to buy again and again because it tastes good.
I eat whatever I want within reason, meaning that most of the food I eat is unprocessed, nutrient rather than calorie dense, and that the daily totals fit my calorie allotment and my macros. When I get home at night and find that I still have 700 or 1200 calories left to eat because of a lot of exercise, it's pizza time. I indulge.
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Jimmyftw94 wrote: »What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.
Calorie deficit.
What you are doing is you will have to drop more to get the body you want before lifting weights. That makes no sense.
You want to cut the fat as much as possible not both muscle and fat which is what happens with only calorie deficit through nutrition.
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Jimmyftw94 wrote: »What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.
Lifting heavy in a deficit will help a ton with losing belly fat or body fat in general. Take it from me, I lost all my weight doing nothing but cardio because I wanted the number to drop as quickly as possible. That was a big mistake and only makes my life harder now.
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Jimmyftw94 wrote: »What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.
For now, think "strength" rather than "bulk." Lift heavy to improve your strength. Your muscles will grow (or shrink less) in the process. If you lift heavy now, you'll wind up looking slimmer and trimmer when you look in the mirror, not bigger and flabbier.0 -
Jimmyftw94 wrote: »What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.
For now, think "strength" rather than "bulk." Lift heavy to improve your strength. Your muscles will grow (or shrink less) in the process. If you lift heavy now, you'll wind up looking slimmer and trimmer when you look in the mirror, not bigger and flabbier.
By bulk I don't mean that I want to have a big, muscular body, I want to have a lean, athletic physique.yopeeps025 wrote: »Jimmyftw94 wrote: »What Hornsby said. Also, you should start weight lifting now. You lose some muscle no matter what when you cut, but you'll lose a lot less if you're lifting.
Don't wait to start lifting. I'd also say don't wait to start eating more nutritious food, but that argument could go in circles for days.
I'm doing some workout right now but nothing intense. I want to get my belly fat down before I bulk up because I don't want to have more fat on top that will take more exercise to take off.
Calorie deficit.
What you are doing is you will have to drop more to get the body you want before lifting weights. That makes no sense.
You want to cut the fat as much as possible not both muscle and fat which is what happens with only calorie deficit through nutrition.
I meant that I want my muscle that I gain from working out to show. If I workout my midsection really hard but have a layer of fat on top it won't show or look as good.0 -
Just lift weights and exercise and eat at a deficit. Once you start feeling better about your size and definition or whatever, then you can decide if you want to bulk or not. When you say add muscle, it's hard to tell if you mean you've been sedentary for the most part and want SOME muslce (which will happen with lifting, definition or tonedness will, too, when you start losing fat) or if you want to bulk up and look like a lifter. Take it slow a when you start liking the way you look, you can decide if you want to bulk or just be generally more fit / capable. That's my two cents, anyway.0
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Jimmyftw94 wrote: »
By bulk I don't mean that I want to have a big, muscular body, I want to have a lean, athletic physique.
Don't worry, it doesn't happen that fast. You'll have plenty of time to slow down if you decide you're getting more muscular than you wanted to. The alternative, losing weight while not strength training, will only leave you looking skinny.
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prattiger65 wrote: »Jimmyftw94 wrote: »Hello. I need help in losing fat while gaining muscle. Any advise? Can I be in a calorie deficit and gain muscle or do I need to be at my caloric need or surplus? Thanks.
It's hard to give advice when we don't know how much you weigh or how much you need to lose. Most people on MFP are better off focusing on losing weight while trying to minimize muscle loss through proper diet and strength training. If you're close to (or starting near) your target weight you could work on a recomp where you lose fat while building muscle, but it's quicker and more efficient in the long run to cut (lose fat & some muscle), then bulk (gain muscle & some fat), and repeat.
I took a quick look at your diary. No matter what method you use, you need to get out of the fast food places. All I see is Boston Market, McDonalds, Dunkin Donuts, Dominos, etc. You're not going to reach any of your goals on a pure garbage diet.
This is wrong. There are no bad foods, and you can absolutely achieve your goals eating the foods you love.
I suppose I should have qualified that better. If your one and only goal is to get skinny and you eat primarily fast foods but stay within a deficit, you can hit your goal.
However, if one of your goals is to gain muscle, even if you have to cycle through a proper cut before beginning a bulk, then it's going to be much easier to reach the goal by eating mainly nutritious food.
That's not to say that fast food is "bad." I think everyone ought to eat a little garbage when the mood strikes, whether it's a White Castle slider, a pizza, or ice cream. (I'd choose pizza every time.) But you'll be healthier, feel better and probably live longer if you're getting the bulk of your calories from nutrient dense foods that fit your macros and your overall calorie totals.
I see what you mean. Maybe just a poor choice of words. I agree that for overall health, where the calories come from matter much more than for weight loss. I would however, say that you can achieve those goals as well while still eating fast food, you just have to do a better job of planning and keeping your macros in line. Overall, I think we are on the same page.0 -
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