I want to lose fat gain muscle

evolbob

I'm a 51 yo male that has dropped a little over 30 lbs down to about 215. Im looking to not neccessarily lose more weight (although that would be fine) but lose fat and gain muscle. Ive changed my nutrient goals to around 200 g of protein and 134 g of carbs. That leaves fat at 49 g. Are these good numbers to achieve my goal? I am doing a 100 push-up app on my phone plus the C25K walk/run program as well as a simple dumbbell routine. Any good resistance exercises for a 50 something to incorporate to build more muscle?

cecsav1

Use compound exercises. Squats, bench press, pull ups, deadlifts... the list goes on. Check them out on bodybuilding.com for form. They have some pretty good videos.

evolbob

Thanks for the tip! I checked out the site and will give the Lean Body workout a shot.

joncooper1980

For the most part (unless you are fortunate enough to be in a position to recomp) you can't lose fat and build muscle at the same time. One requires a calorie deficit, the other requires a calorie surplus. Decide which one you want and set your goal.