Build muscle and lose fat at the same time?
Panone2
Posts: 31 Member
How can I do that?
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Replies
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Look up recomp. Eat at maintenance, lift heavy.0
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Since the best way to increase the size of your muscles is to eat enough calories to get the job done and since losing weight requires eating fewer calories than you need, the two don't walk hand-in-hand a lot.
It really depends on which one you want more - losing weight or making big muscles.
If you want to lose weight and keep your muscles, lift the weights while you lose. You may see some increase, but not the kind you'd get if you were eating more.
People who get really into it will overeat for periods while they build muscle ("bulking") and then undereat to starve off the excess fat they gained ("cutting.") There are endless ideas out there about how to do this, getting into all sorts of things, but the major factor is calories.0 -
I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both0
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rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
No...you didn't. I can guarantee it0 -
rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Some cycle you're on there.0 -
rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
What did you take? Deca? Serostim?? Some more test???
8 HOUR ARM WORKOUT INCOMINGGGGGGGGGGG
Seriously... 1.5kg in a deficit, especially for a woman, is a huge amount. I bet my newly bought quest bars that you used one of those electrical impedance machines to calculate your body fat percentage and muscle mass.. they're incredibly inaccurate.
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IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
What did you take? Deca? Serostim?? Some more test???
8 HOUR ARM WORKOUT INCOMINGGGGGGGGGGG
Seriously... 1.5kg in a deficit, especially for a woman, is a huge amount. I bet my newly bought quest bars that you used one of those electrical impedance machines to calculate your body fat percentage and muscle mass.. they're incredibly inaccurate.
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IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
What did you take? Deca? Serostim?? Some more test???
8 HOUR ARM WORKOUT INCOMINGGGGGGGGGGG
Seriously... 1.5kg in a deficit, especially for a woman, is a huge amount. I bet my newly bought quest bars that you used one of those electrical impedance machines to calculate your body fat percentage and muscle mass.. they're incredibly inaccurate.
IDOD?
Am I just being stupid?
Derp on my behalf.0 -
Dunno, I think it's a bit broken. If you crane your neck at a certain angle when looking at it it's trying to tell me my BMR is 1868.
Either that or it's trying to spell out idiot to me every time I use it.0 -
You know, I'm not really sure why so many people assume that if you want to burn fat and build muscles it means that you want to build "big muscles." It is possible to create muscle and, by extension, reduce fat without having to eat at a caloric excess and exclusively lifting weights.
I have been successfully working on changing my body composition with slow weight loss over the last few months. I eat at a deficit and exercise A LOT with a good mix of strength and cardio: Walking/running 3-5 days a week, tae kwon do twice a week, along with strength training 4 days a week (did a loose application of Starting Strength to start, and am now doing Wendler 5-3-1 along with just starting some Olympic weight lifting classes). I have been making steady gains in my weight lifting, and my running has improved a lot (not quickly, but steadily). The number on the scale hasn't changed dramatically, but I can tell just from looking in the mirror that my body shape is changing. I can see much more muscle tone and definition and less pudginess around the waist, "love handles", etc. My pants are fitting different - loose in the waist, but tight in the thighs because of the increased muscle there.
Now, I know I'm not going to build "big muscles" this way, but I am absolutely changing my body composition to less fat and more muscle. I had a baseline body fat analysis done last week so I can start documenting my progress with periodic tests. I know it will take time, and I'm okay with that.
So, based on my own personal experience - YES, YOU CAN. Unless you ARE wanting to build "big muscles" like a body builder, in which case the others are correct in that it's extremely difficult, if not impossible to do that at the same time as losing weight/fat.
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I don't think a 35 year old woman could gain 3.3 pounds of muscle in two weeks even using the best roids money can buy.rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
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utahmomof10 wrote: »You know, I'm not really sure why so many people assume that if you want to burn fat and build muscles it means that you want to build "big muscles." It is possible to create muscle and, by extension, reduce fat without having to eat at a caloric excess and exclusively lifting weights.
I have been successfully working on changing my body composition with slow weight loss over the last few months. I eat at a deficit and exercise A LOT with a good mix of strength and cardio: Walking/running 3-5 days a week, tae kwon do twice a week, along with strength training 4 days a week (did a loose application of Starting Strength to start, and am now doing Wendler 5-3-1 along with just starting some Olympic weight lifting classes). I have been making steady gains in my weight lifting, and my running has improved a lot (not quickly, but steadily). The number on the scale hasn't changed dramatically, but I can tell just from looking in the mirror that my body shape is changing. I can see much more muscle tone and definition and less pudginess around the waist, "love handles", etc. My pants are fitting different - loose in the waist, but tight in the thighs because of the increased muscle there.
Now, I know I'm not going to build "big muscles" this way, but I am absolutely changing my body composition to less fat and more muscle. I had a baseline body fat analysis done last week so I can start documenting my progress with periodic tests. I know it will take time, and I'm okay with that.
So, based on my own personal experience - YES, YOU CAN.
there have actually been several posts here talking about re-comp....not sure what you're ranting about0 -
How can I do that?
this depends on a number of factors. for one, if you have a good deal of fat on you to lose, you can build some muscle mass in a deficit as you would have enough fat to provide the energy required for muscle growth...if you aren't overweight to obese, it's probably not going to happen because your fat stores are insufficient to provide the requisite energy...your fat stores will be providing energy to more important things like basic bodily functionings.
secondly, if you're new to the weight room, you can experience noob gains...these are fairly modest and don't go on forever.
thirdly, as has been discussed, you could do a re-comp which is basically eating at or slightly below maintenance while lifting...this is an extremely slow process...so much so that I really have never viewed it as a deliberate act but rather a bi-product of eating well and regular exercise. I've been in maintenance for over two years and I will basically be re-comping into perpetuity...because I eat well and workout regularly...so my body is constantly changing, albeit very, very, very, very slowly.
if you're wanting to put on any kind of significant muscle mass, you would have to eat at a calorie surplus...the same mechanism (overeating) that makes you fat, also packs on muscle mass. the most efficient way of putting on muscle and cutting fat is to do cycles of cutting and bulking.0 -
cwolfman13 wrote: »utahmomof10 wrote: »You know, I'm not really sure why so many people assume that if you want to burn fat and build muscles it means that you want to build "big muscles." It is possible to create muscle and, by extension, reduce fat without having to eat at a caloric excess and exclusively lifting weights.
I have been successfully working on changing my body composition with slow weight loss over the last few months. I eat at a deficit and exercise A LOT with a good mix of strength and cardio: Walking/running 3-5 days a week, tae kwon do twice a week, along with strength training 4 days a week (did a loose application of Starting Strength to start, and am now doing Wendler 5-3-1 along with just starting some Olympic weight lifting classes). I have been making steady gains in my weight lifting, and my running has improved a lot (not quickly, but steadily). The number on the scale hasn't changed dramatically, but I can tell just from looking in the mirror that my body shape is changing. I can see much more muscle tone and definition and less pudginess around the waist, "love handles", etc. My pants are fitting different - loose in the waist, but tight in the thighs because of the increased muscle there.
Now, I know I'm not going to build "big muscles" this way, but I am absolutely changing my body composition to less fat and more muscle. I had a baseline body fat analysis done last week so I can start documenting my progress with periodic tests. I know it will take time, and I'm okay with that.
So, based on my own personal experience - YES, YOU CAN.
there have actually been several posts here talking about re-comp....not sure what you're ranting about
Not ranting. Just sharing my own thoughts and experience to help the OP find some helpful information.
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rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
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rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
you gained 4.2lb of muscle in 1 month, or just between your bod pod analysis dates?0 -
Muscle doesn't burn fat. Muscle burns a handful of calories per pound per day. Some of those calories will probably be drawn from fat if you're in a deficit.0
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sunparakeet wrote: »You really can't lose weight and gain weight at the same time. First work on reducing your body fat %, then start building muscle through strength training!
Actually you can, in a three month period, I gained 12 pounds of muscle but had a net weight loss of 12 pounds. That means I lost 25 pounds of fat/water while gaining muscle. My doctors office uses a body composition analyzer. I crossfit 2-3x per week, take 5 hours of high level dance classes and I am in the Colorguard for a DCA open class drum corps with 12-18 hours of rehearsal per weekend.0 -
How is it that every 30-something woman in the world who can gain a pound of muscle a week posts here?
I'd be willing to bet a lot of money that a 38 year old woman isn't gaining a pound of muscle a week.0 -
rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
Wait, isn't that an overall gain? What makes you think you were in a deficit?0 -
effervescence1 wrote: »sunparakeet wrote: »You really can't lose weight and gain weight at the same time. First work on reducing your body fat %, then start building muscle through strength training!
Actually you can, in a three month period, I gained 12 pounds of muscle but had a net weight loss of 12 pounds. That means I lost 25 pounds of fat/water while gaining muscle. My doctors office uses a body composition analyzer. I crossfit 2-3x per week, take 5 hours of high level dance classes and I am in the Colorguard for a DCA open class drum corps with 12-18 hours of rehearsal per weekend.
What? One of these things?;
Yeah they're far from accurate.
I could get a better body fat percentage reading with a knife... some how.
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rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
LBM isn't just muscle.0 -
At this pace you'd gain over 50 pounds of muscle in a year. This is awesome. For a 42 YO male this is really good news.rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
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_Terrapin_ wrote: »
At this pace you'd gain over 50 pounds of muscle in a year. This is awesome. For a 42 YO male this is really good news.rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
And at a deficit! Think how much a surplus would yield. Hello Olympia.0 -
3dogsrunning wrote: »_Terrapin_ wrote: »
At this pace you'd gain over 50 pounds of muscle in a year. This is awesome. For a 42 YO male this is really good news.rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
And at a deficit! Think how much a surplus would yield. Hello Olympia.
Exactly. I'll use a scale for trends but creating muscle at 4 pounds a clip is. . . .just. . . . .epic.
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IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
you gained 4.2lb of muscle in 1 month, or just between your bod pod analysis dates?lemurcat12 wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
Wait, isn't that an overall gain? What makes you think you were in a deficit?3dogsrunning wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
LBM isn't just muscle.
Yes the results were for a 1 month period and it was an overall gain in weight.
LBM is everything NOT bodyfat, and thats what I said the increase was LBM.
The OP's question was, is it possible and yes it is.
What "makes me think" I am eating at a deficit? Really. Stick to topic.
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IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
you gained 4.2lb of muscle in 1 month, or just between your bod pod analysis dates?lemurcat12 wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
Wait, isn't that an overall gain? What makes you think you were in a deficit?3dogsrunning wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
LBM isn't just muscle.
Yes the results were for a 1 month period and it was an overall gain in weight.
LBM is everything NOT bodyfat, and thats what I said the increase was LBM.
The OP's question was, is it possible and yes it is.
What "makes me think" I am eating at a deficit? Really. Stick to topic.
Mmmk 4 lb's
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How do you reconcile an overall gain in weight with eating in a deficit?IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
you gained 4.2lb of muscle in 1 month, or just between your bod pod analysis dates?lemurcat12 wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
Wait, isn't that an overall gain? What makes you think you were in a deficit?3dogsrunning wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
LBM isn't just muscle.
Yes the results were for a 1 month period and it was an overall gain in weight.
LBM is everything NOT bodyfat, and thats what I said the increase was LBM.
The OP's question was, is it possible and yes it is.
What "makes me think" I am eating at a deficit? Really. Stick to topic.
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DeguelloTex wrote: »
How do you reconcile an overall gain in weight with eating in a deficit?IsaackGMOON wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
you gained 4.2lb of muscle in 1 month, or just between your bod pod analysis dates?lemurcat12 wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
Wait, isn't that an overall gain? What makes you think you were in a deficit?3dogsrunning wrote: »rsergeant79 wrote: »I managed to gain 1.5 kg of muscle in 2 weeks while losing 3 kg if fat - it is possible to do both
Agreed. I just did my monthly bod pod.
Lost 2.8 lbs fat but gained 4.2 lbs LBM
It can be done in a deficit
LBM isn't just muscle.
Yes the results were for a 1 month period and it was an overall gain in weight.
LBM is everything NOT bodyfat, and thats what I said the increase was LBM.
The OP's question was, is it possible and yes it is.
What "makes me think" I am eating at a deficit? Really. Stick to topic.
Maybe he was blood doping?
Put 4lb's of blood into his body amirite?
rite guys??
rite?
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