gain musles lose fat

morskiguru

So im 193 cm and have atm 99kg want to lose like 7 kg fat but would like to get 3-4 kg of muslec im going to the gym regulary but needs some kind of a diet wich could help me grow musles while simontainiusly lose fat

IsaackGMOON

You are asking the impossible.

Gaining muscle requires a caloric surplus.
Losing fat requires a caloric deficit.

See the difference? More calories for gaining muscle, less for losing fat.

You can either bulk first, gain the muscle and then cut to lose the fat. Or you can cut first, and then go on a bulk to gain the muscle.

I recommend a beginner program like 5x5 Stronglifts, ICF 5x5.

Phoenix_Down

^Either that or a recomp, where you eat at maintenance, get proper protein (typically about 1g per pound of lean body mass) and do a good progressive load routine but THAT takes a long time.

As a newbie, you might see miniscule gains for a short period (CNS adaptation, I do believe it's called), but it doesn't last long. The easiest and quickest way is to do a moderate deficit, get good protein to retain your current muscle and lift with a good program. Once you've achieved your desired body fat, where gaining would be ideal (I can't remember for men what that is, maybe someone could help) and then do a lean bulk (very slight surplus with a good lifting program ). I would not say it is impossible to gain muscle in a deficit, but highly unlikely. As, your body is trying to hold on to everything it can during weight loss, it isn't going to spend time creating new muscle while it's trying to preserve what it has.

The whole getting lean idea is that with less body fat, when you surplus and don't go crazy, you're more likely to be creating new muscle and not just fat(though inevitably you will gain some fat, just part of it )

Liftng4Lis

Look into a recomp, because with the exception of "newbie" gains, it's extremely difficult to gain muscle in a deficit.

ndj1979

OP - go to this thread and look it overhttp://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p13

SLLRunner

morskiguru wrote: »

So im 193 cm and have atm 99kg want to lose like 7 kg fat but would like to get 3-4 kg of muslec im going to the gym regulary but needs some kind of a diet wich could help me grow musles while simontainiusly lose fat

None.