LOSING FAT AND GAINING MUSCLE AT THE SAME TIME

thelifemotivator

Good morning MFP. I have a question about losing weight and gaining muscle at the same time.

I'm a postal worker so I walk alot. I mean alot were taking 10-14 miles a day. I live in Miami Florida so you can imagine the sweat...lol. so here is my question. I do so much cardio during the day, should I still do cardio when I hit the gym in the evenings? Also what are some good quick snacks I can have during the day. I try to eat a hardy breakfast, but sometimes work is so busy I can't eat lunch and I won't eat until dinner. I would like some snack suggestions I can have quickly. Something high in protein that will keep my body going.

Any help is appreciated. I'm almost to my goal weight which is 220. I may drop a little more, but I feel 220 is a good point to start focusing on the muscle building.

Thank you again for all of your help and time.

thelifemotivator

*bump*

sls450

I would lift weights and maybe a little high intensity short duration cardio to get your lungs working a little harder.

VeryKatie

I'd suggest doing weight training in the gym in the evening. You are doing plenty of cardio now so if you're wanting to keep the muscle you have or build you'll want to look at a progressive weight training program. One example is Stronglifts 5x5 but I know there are other ones too, just can't remember the names. If you want to do a little cardio as a warm up/cool down at the gym, that's fine.

Snacks... hmm.. hard boiled eggs, yogurt, protein bars, cheese,... anything portable or that you can eat cold is easy.. as long as you get your calories in and you're comfortable, the timing of your meals isn't a big deal.

kasrok

All jokes aside, after that much cardio I don't see a reason for anymore. Hit the weights when you have the time.

Quick easy snacks; nuts are good and calorie dense for energy, jerky although that can get expensive, you can make your own protein bars lot of recipes out there. Bringing a good cereal for snacks, theres some with good fiber and decent protein macros.

thelifemotivator

sls450 wrote: »

I would lift weights and maybe a little high intensity short duration cardio to get your lungs working a little harder.

I just started lifting, but I may add the short duration cardio to get the blood flowing before the lift sesh. Thank you.

jersey_54

lol you cant really do that at same time unless you begginer doe OP

kasrok

as for losing weight and gaining muscle, it can be done, its a long process of recomposition. I know some people who have been heavy don't like the idea of gaining weight but cycles of bulk/cut are usually recommended

thelifemotivator

VeryKatie wrote: »

I'd suggest doing weight training in the gym in the evening. You are doing plenty of cardio now so if you're wanting to keep the muscle you have or build you'll want to look at a progressive weight training program. One example is Stronglifts 5x5 but I know there are other ones too, just can't remember the names. If you want to do a little cardio as a warm up/cool down at the gym, that's fine.

Snacks... hmm.. hard boiled eggs, yogurt, protein bars, cheese,... anything portable or that you can eat cold is easy.. as long as you get your calories in and you're comfortable, the timing of your meals isn't a big deal.

Hard boiled eggs is a great idea. Thank you for all of the suggestions. I may start packing along some protein bars and hard boiled eggs as well. I just started with weights and I plan on doing them in the evening. May do some short duration cardio before I lift though. Thank you again.

jazlambe

If you are trying to lose weight I would focus on "maintaining" muscle mass rather than gaining. I would recommend weight lifting in the evening as well and just make sure your getting enough protein throughout the day. My favourite snacks are almonds (high in protein and good fats) and a whey/casein protein shake for between meals

Pinnacle_IAO

I was able to lose fat AND gain muscle at first but only for a season.
For those just beginning training, this is very possible.
Once I reached my weight loss goals, I engaged a process called "Body Recomposition" where those with advanced fitness could accomplish this.
My results were slow but steady, and rather than gain muscle, I maintained muscle while slowly losing fat.
At some point my progress stalled, and I suppose this is what is called genetic potential.
Good Luck !

arditarose

Honestly, with all that walking during the day, I wouldn't be doing cardio along with my weight training at night. Sure, if you want to hop on a step mill or row machine to warm up before hand, fine. You don't really need much cardio to recomp and it seems like you're active enough as it is.

My high protein snack is a quest bar. I like greek yogurt too but that's not really so "on the go" in the Miami heat.

XavierNusum

Cardio? No more, not needed unless you want to be an endurance athlete.

Snacks? You could probably stand to use more carbs, with all the daily activity, so dried fruits and cereal (not lucky charms ). For proteins I'd go with jerky or premixed protein drinks or one I just heard about and haven't tried yet. Fill a shaker with ice and protein powder in the morning and by lunch or snack, it's ready to mix. There is also the new shaker bottle that separates the powder from the water until you press a button.