lose fat gain muscle

pieshin118

Noob here

jessef593

According to many it is quite difficult if not impossible to make muscular gains on a calorie deficit, due to needing a surplus of energy to efficiently build muscle(calorie surplus). But a few studies have found it is possible for men with high bf% and little to no experience in weight training to achieve both simultaneously. Physically though we are unable to build muscle with a negative nitrogen balance. (Affected by sleep, stress, protein intake, and nutrition). So in theory with a positive nitrogen balance its believe by some that you can effectively build muscle as long as you are providing an anabolic environment in which muscle needs to grow and build

jessef593

I have tried a calorie deficit bulk, and experience only minor results, but my bf% is also in the 11-13% range

jesusarolon

I would suggest you focus on the weight loss first, then the bulking.

pieshin118

Thanks for your advice

pmm3437

It is possible to lose fat and gain muscle ... its called a recomposition. You eat at maintenance, make sure you get sufficient protein to fuel muscle gain, and exercise with activities designed to stress your muscles into growth ( ie strength training ).

Many will say its more efficient to use bulk/cut cycles, and it may be. They will also say a recomp takes longer, which it probably does. I can't speak from experience, since I've never tried a bulk/cut cycle.

nemanjastankovic

http://anthonymychal.com/2012/05/the-diet-to-end-all-diets-muscle-building-fat-loss-and-easy-living-without-the-calculator-or-scale/