Body recomposition

derek1237654
derek1237654 Posts: 234 Member
in Goal: Gaining Weight and Body Building
Has anyone successfully lost fat and built muscle at the same time? And how did you do it?
Ive managed to lose 70 pounds in 4 months and 10 days....please dont say this is good because im convinced now that it is bad....i weigh 230 lbs and am 5 11.75 inches.
The problem i have is that my waist is still 45 inches which is ridiculously huge....meaning i still have probably a 30% body fat composition....i mean i guess its better than 43% body fat but given that atleast half of what i lost by weight was muscle and connective tissue etc....i am disgusted with how i look because i will have probably excess skin when my waist shrinks more....i dont have it yet but theres still a ton of fat there. Maybe i should just not go for the body builder look because i dont wanna look like this guy i saw on youtube and Ellen that went from 360 to 180 or something and in my opinion looks worse than i do now because he has so much skin just hanging there. Should i just stay the same weight?

Replies

  • rsclause
    rsclause Posts: 3,103 Member
    I say eat to a slight deficit and exercise/lift for fitness and strength. You won't build mass but it will help burn calories and help keep some muscle.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    If you have never weight trained before you likely will gain some muscle. The important thing though is to start training and tracking your calories and macros. Start with a small deficit and be consistent. You can worry about loose skin if and when it happens but hand wringing about what muscle you can or cannot add and the possibility of loose skin now won't get you anywhere.
  • Hornsby
    Hornsby Posts: 10,322 Member
    Yes, I have lost fat and built muscle over a two year period eating at maintenance and lifting heavy. I would suggest you eat at a slight deficit 250-500 calories, focus on getting enough protein, and get on a progressive lifting plan. You can absolutely lose fat and build muscle at the same time.
  • sijomial
    sijomial Posts: 19,809 Member
    Has anyone successfully lost fat and built muscle at the same time? And how did you do it?
    Yes - it's not that unusual.
    Towards the end of my weight loss phase I had a very small deficit and trained hard.
    Then maintained at goal weight and trained hard.

    At almost 6' and 230lbs you still have quite a bit of weight to lose I would guess and no need to be concerned about getting the "body builder look".

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