Macros for more muscle and less body fat

lady_ghost

I am trying to loose weight but I have specific goals. I want more muscels (a more toned look) and less body fat. Advice? I work out 6 days a week doing strength training and cardio.
My diary is open.

sammyliftsandeats

You can either eat at maintenance and do a recomp (slower method), or choose one of the goals to work on at a time. If you lose bodyfat, the muscle underneath will be revealed. If you want to build more, you can eat at a surplus while lifting and gain muscle (along with body fat).

The way you described your goals...they seem to work against each other.

lady_ghost

samanthaluangphixay wrote: »

You can either eat at maintenance and do a recomp (slower method), or choose one of the goals to work on at a time. If you lose bodyfat, the muscle underneath will be revealed. If you want to build more, you can eat at a surplus while lifting and gain muscle (along with body fat).

The way you described your goals...they seem to work against each other.

OK we'll I mainly want to loose body fat so any advice there?

usmcmp

Eat adequate protein and set your calorie goal appropriately. Carbs and fats should fit personal preference/adherence. Adequate protein is roughly .8 grams to 1 gram of protein per pound of lean body mass. For calories I tend to suggest people set their goal to about 20% below TDEE (total daily energy expenditure). Using MFP's method that tends to be around the .5 pounds or 1 pound per week goal.

snickerscharlie

lady_ghost wrote: »

samanthaluangphixay wrote: »

You can either eat at maintenance and do a recomp (slower method), or choose one of the goals to work on at a time. If you lose bodyfat, the muscle underneath will be revealed. If you want to build more, you can eat at a surplus while lifting and gain muscle (along with body fat).

The way you described your goals...they seem to work against each other.

OK we'll I mainly want to loose body fat so any advice there?

Stay in a calorie deficit, and keep your protein level up to help preserve existing muscle while you're losing fat.

garyjordan82

Lifting heavier is your remedy for a more toned look and burning fat. Stay in the 8-12 rep range and ensure your diet is on point for optimal results. If you're comfortable doing compound exercises an easy program to use is Stronglifts 5x5. The exercises the program focuses on utilizes multiple muscle groups and if you want you can add isolation exercises for whatever your needs are. There's an app for it was well to help track your progress.

trigden1991

Fat loss = Calorie deficit
Recomp = maintenance calories
Muscle + Fat gain = Calorie surplus

psuLemon

Thread is lock as it has already been posted. If you want to contiue the discussion, the below thread is where it can continue.

https://community.myfitnesspal.com/en/discussion/10498546/loose-weight-then-gain-muscle#latest

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