Loose weight then gain muscle?

lady_ghost

My goal is to loose 30 pounds, I already lost 36. I had been advised that it is best for me to loose weight first then start to strength train. Is this accurate? My goal is to loose weight but also build muscle and look lean- not pudgy or skinny fat. I work out 5-6 days a week, doing 21 day fix extreme with weights. I can manage to see muscle growth from doing this program even under a layer of fat lol. I am thinking about doing body pump or body beast next. Advice would be great, thanks.

galgenstrick

You should always be doing some sort of resistance training if you don't want to be skinny fat. If you're losing weight, you will retain muscle by weight training and eating the proper macros. To build muscle you need to be in a caloric surplus, resistance training, and eating the proper macros. If your new to weight lifting (not very strong) then you can probably build muscle and lose fat at the same time by eating at maintenance, lifting weights, and having the proper macros.

lady_ghost

What would be the proper macros. I am confused about how much pro fat and carbs I should take. Currently I am eating a low carb high fat and moderate protien. I've been trying out different scenarios but not sure which is most beneficial in maintaining and building muscle while loosing fat.

galgenstrick

It's pretty flexible. Mainly you need enough protein. How much are you eating now?

Low carb isn't necessarily the best for most people since it replenishes glycogen and you can workout with higher intensity.

lady_ghost

Yea I did have alot of energy with higher carb but I think I'm insulin resistance which is the reason for the swtich to low carb. And my protien is about 110g My fat is like 50 percent.

galgenstrick

Why do you think you're insulin resistant? What's your current weight?

If you feel better with more carbs, I would eat more carbs unless a doctor tells you not to.

lady_ghost

Is my protien a good amount? I'm almost 5'9 184. I use to eat way more protien but it's so hard getting enough in everyday so I lowered it. And I think I am because I carry fat around my flanks back and stomach, I struggle to loose fat in those areas and I gain so easily in those areas. Also my hormones are all over the place. I'm seeing my doctor next week about it.

trigden1991

Lift now, lose the weight then look to build muscle.

galgenstrick

lady_ghost wrote: »

Is my protien a good amount? I'm almost 5'9 184. I use to eat way more protien but it's so hard getting enough in everyday so I lowered it. And I think I am because I carry fat around my flanks back and stomach, I struggle to loose fat in those areas and I gain so easily in those areas. Also my hormones are all over the place. I'm seeing my doctor next week about it.

You can probably do with a bit more protein. More wouldn't hurt. Aim for at least .7g per pound body weight. Protein has the highest thermic effect of the macros, so it will keep you satiated and about 30% of the calories are used to process it.

CharlieBeansmomTracey

lady_ghost wrote: »

Is my protien a good amount? I'm almost 5'9 184. I use to eat way more protien but it's so hard getting enough in everyday so I lowered it. And I think I am because I carry fat around my flanks back and stomach, I struggle to loose fat in those areas and I gain so easily in those areas. Also my hormones are all over the place. I'm seeing my doctor next week about it.

this doesnt mean you are insulin resistant. get tested when you see your dr. I carried fat in those areas and I have no insulin resistance and lost most of the fat in those areas(still have a little on my belly).I started weight training from the beginning so. but yeah talk to your dr and have them check all that stuff. hormone levels,insulin resistance and so on. heck if its not expensive have them do a full blood panel just to rule out other things.also know that in a deficit its extremely hard to gain muscle(except for a small amount of newbie gains which probably wont be enough to see).you will get stronger though and will see any existing muscle under the fat when you lose the fat.

psuLemon

Like others said, resistance training should always be done from the beginning. It supports skeletal and metabolic maintenance and improvements. Having said that, it would be unlike you would gain any muscle mass with 21df. It's a good circuit training/endurance program (and can keep you motivated) but I doubt it will allow you to make the weight increases and volume increases to gain any muscle. You will have much greater opportunity to gain muscle if you followed a good progressive overload program, like:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest


With that said, there are many people who get good bodies from beachbody programs. Since adherence is a huge factor, if these programs keep you working out, they can be great for you.