Losing and Gaining - Any advice?

Jayco141

The old question, can I lose weight and gain strength? I am currently 223Lbs, 6'2". I am trying to get to 205 or thereabouts. Going to the gym etc.. And...IM AN OLD DUDE at 50.
I go to the gym at least 4-5 days per week and mix cardio and lifting.

StealthHealth

Yes, regardless of age you can gain strength and lose fat at the same time.

But, most of that strength gain will be neuromuscular adaptation. Once you have exhausted that effect (and assuming that we are not talking about an improvement in a lifting technique) the only way you're are going to significantly increase your strength is by adding muscle and, although it is possible whilst reducing body fat, it is a slow and some would say difficult process.

Personally (and I'm a similar age to you) I prefer to perform bulk (where I focus upon muscle gain) and cut cycles (where I focus on fat reduction).

hill8570

55 here, so you're just a spring chicken.

After newbie gains, the more obese one is, the more it's possible to gain strength and lose weight at the same time.

At 6'2", and only 223lb, you're not anywhere near obese, so I'd put your chances at pretty small. You say you "mix cardio and lifting", so I'm going to assume you've been lifting long enough to be past newbie gains. In that case, I'd recommend cutting while maintaining weights until you get to your goal weight, and then do some mild bulk-cut cycles to build up strength.

It'll take time -- my body fights me tooth and nail to lose weight during a cut, and I'm damned happy if I maintain my lifts during that period.

Jayco141

Yeah I have noticed it very hard to maintain the weight while in a calorie deficit. Trying like hell though!!