Gaining muscle and losing fat at the same time?

Aaron_K123

I assume the point is to lower your bodyfat to have a more defined physique. Whether your method of measurement of bodyfat gives a truly accurate bodyfat percentage is irrelevant to that right?

Here is what I mean. Lets say your way of measuring gives your current bodyfat as 11% even though you are actually 18%. You work on it for months and get your current bodyfat down to 8% even though you are actually at 15%. The way you are measuring still allows you to see if you are making progress towards lowering your bodyfat so it still works.

It doesn't really matter if you are at 8% or at 15% does it? Matters how you look.

ninerbuff

BonyCastro wrote: »

ninerbuff wrote: »

BonyCastro wrote: »

trigden1991 wrote: »

Well done on competing but there is no chance that you are sub 10% or even sub 15%.

Picture of my last measures 10 days before comp. obviously I was a lot leaner when i stepped on stage. Notice the 7.7%

Unfortunately that's NOT an accurate way to measure body fat %. Being in competition and having trained competitive Bikini/Figure clients, sub 10% is very very unlikely. Even 15% may be too much to compete in those divisions depending on the judges.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

So you said you have trained competitors. How did you measure their BF then ?

Lange calipers on a 7 point measuring system 2 times a week. This was before BodPod and Dexa were available to me.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Michael190lbs

I think you looked Fantastic regardless awesome job..

sgt1372

BonyCastro wrote: »

Anyone has any experience or has been successful at cutting and gaining at the same time ?

I just gained 3# of LBM and lost 8.5# of BF (net loss of 5.5#) in 2 months from 172.2 to 166.7 (as measured by DXA), which reduced my BF% from 20.3 to 16.9 on a high protein/carb (40/40%) and low fat (20%) deficit diet (averaging 1700-1800 cals/day) while doing heavy linear progressive lifting and cardio (rowing) 3-5 days/wk.

colors_fade

sgt1372 wrote: »

on a high protein/carb (40/40%) and low fat (20%) deficit diet (averaging 1700-1800 cals/day) while doing heavy linear progressive lifting and cardio (rowing) 3-5 days/wk.

Bingo. Good results too. Keep going.

psuLemon

sgt1372 wrote: »

BonyCastro wrote: »

Anyone has any experience or has been successful at cutting and gaining at the same time ?

I just gained 3# of LBM and lost 8.5# of BF (net loss of 5.5#) in 2 months from 172.2 to 166.7 (as measured by DXA), which reduced my BF% from 20.3 to 16.9 on a high protein/carb (40/40%) and low fat (20%) deficit diet (averaging 1700-1800 cals/day) while doing heavy linear progressive lifting and cardio (rowing) 3-5 days/wk.

By any chance, did it breakout the composition of the LBM?

trigden1991

psulemon wrote: »

sgt1372 wrote: »

BonyCastro wrote: »

Anyone has any experience or has been successful at cutting and gaining at the same time ?

I just gained 3# of LBM and lost 8.5# of BF (net loss of 5.5#) in 2 months from 172.2 to 166.7 (as measured by DXA), which reduced my BF% from 20.3 to 16.9 on a high protein/carb (40/40%) and low fat (20%) deficit diet (averaging 1700-1800 cals/day) while doing heavy linear progressive lifting and cardio (rowing) 3-5 days/wk.

By any chance, did it breakout the composition of the LBM?

Does the DEXA differentiate between water and muscle or is it grouped as Lean Mass?

sgt1372

psulemon wrote: »

By any chance, did it breakout the composition of the LBM?

trigden1991 wrote: »

Does the DEXA differentiate between water and muscle or is it grouped as Lean Mass?

My DXA report breaks down Total Mass (Weight) in 3 ways: 1) Fat 2) Lean Tissue and 3) Bone Mineral Content.

DXA report also breaks down these 3 factors by body part: 1) Arms (Left & Right), 2) Legs (Left & Right), 3) Trunk, 4) Android (Lower Abs) and 5) Gynoid (Hips, Butt & Upper Thighs).

This allows you to see the distribution of fat/LBM throughout the body and to determine if there are any fat/LBM tissue imbalances. The report also measures the weight/volume of Visceral (organ) and Subcutaneous Adipose (fat) Tissue in the midsection and Bone Density (by body part and overall); the lower the amount the better. If you take more than 1 test, the report will also list the increase or decrease of fat & LBM between tests by body part.

My Hydrostatic Test Reports simply breaks down Weight into: 1) Fat and 2) Lean Body Mass; Lean Tissue and Bone Mineral Content are lumped together. The Hydrostatic Test does not provide any body part differentiation or bone density information. So, between the 2, the DXA report is much more informative.

trigden1991

sgt1372 wrote: »

psulemon wrote: »

By any chance, did it breakout the composition of the LBM?

trigden1991 wrote: »

Does the DEXA differentiate between water and muscle or is it grouped as Lean Mass?

My DXA report breaks down Total Mass (Weight) in 3 ways: 1) Fat 2) Lean Tissue and 3) Bone Mineral Content.

DXA report also breaks down these 3 factors by body part: 1) Arms (Left & Right), 2) Legs (Left & Right), 3) Trunk, 4) Android (Lower Abs) and 5) Gynoid (Hips, Butt & Upper Thighs).

This allows you to see the distribution of fat/LBM throughout the body and to determine if there are any fat/LBM tissue imbalances. The report also measures the weight/volume of Visceral (organ) and Subcutaneous Adipose (fat) Tissue in the midsection and Bone Density (by body part and overall); the lower the amount the better. If you take more than 1 test, the report will also list the increase or decrease of fat & LBM between tests by body part.

My Hydrostatic Test Reports simply breaks down Weight into: 1) Fat and 2) Lean Body Mass; Lean Tissue and Bone Mineral Content are lumped together. The Hydrostatic Test does not provide any body part differentiation or bone density information. So, between the 2, the DXA report is much more informative.

Thanks for the information but you did not answer my actual question. Does the "lean tissue" section give any indication of water content as it is considered Lean body mass by all measurements (that I am aware of).

sgt1372

trigden1991 wrote: »

Thanks for the information but you did not answer my actual question. Does the "lean tissue" section give any indication of water content as it is considered Lean body mass by all measurements (that I am aware of).

The answer is "no."

Not to be argumentative but this answer was already implied by my earlier response. I said that the DXA report only broke the results down by fat, LBM and bone. So, anything that is not fat or bone (including water) is measured as LBM.

Frankly, I don't know how you could possibly differentiate water from skin, organs or other tissues with a scanning device but they say that the human body is composed of about 60% water to begin with (taking note that the amount of water in the body can vary widely based on age, sex and other factors).

So, I suppose that you could compute an estimate of the amount of water in your body by multiplying your gross weight by 60% and then subtracting the weight of fat and bone and then dividing the result by 8.35 (the weight of a gallon of water) to estimate how much water in gallons there is in your body -- but this still would only be a guess and the calculation itself admittedly may be faulty.

Nonetheless, when I did this based on my DXA results, I came up w/66.42 lbs or about 7.95 gals of water or about 50% of my LBM.

PS: There is also no differentiation between LBM and "muscle" either. From what I've read, it would require very specialized equipment and maybe even a biopsy to make such measurements.

apolinarshamler

It's pretty possible if you know what you are doing. I have done it before.
He pretty much explains how to do it
https://www.youtube.com/watch?v=lt7QmdVkMoU

sgt1372

apolinarshamler wrote: »

It's pretty possible if you know what you are doing. I have done it before. He pretty much explains how to do it.

Watched the whole video but honestly didn't get much from it. A lot of theory (which makes sense) but no details on how to do it yourself. Just "there's no template", "you have to fiddle w/it" to make it work for you and, it's all about survival not cico. " Huh???

So, I'll just continue to do what has worked for me so far. Eat at a small deficit w/a macro of 40%P, 40%C & 20%F, lift heavy 3-5 days a week and do cardio or calisthenics 5-6 days a week to stimulate muscle growth/retention and promote fat loss.

serapel

I don't care what your bf was...you look bloody awesome!!! I would die for that bod.