Gain muscle, lose fat. Possible?

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Replies

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Possible yes. But you'd have to be:

    Brand new to lifting
    Returning athlete after long layoff
    Obese and lifting to encourage hypertrophy

    Recomp is possible, but it can take a couple of years to see some significant muscle gain.

    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

    9285851.png
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  • Hornsby
    Hornsby Posts: 10,322 Member
    Eat at maintenance and lift heavy and often. Yes, it can be done.
  • mohamedahmed07
    mohamedahmed07 Posts: 161 Member
    Look here bud, you can do it but it is quite too hard if you've been lifting for about a 9 months to a year and half.
    But it is very possible, question is, is it better than bulking/cutting or not?

    Most people who bulk don't usually cut because they're used to eat their bulking food, got comfortable already, not mentioning dirty bulking, dirty bulking is complete *kitten*. Anyways

    What you need to do is to eat nutritionally dense food, you can lose weight or gain muscle with few bad meals, but you can't do both with the same principle.

    Maintain your macros, or cut back 100-250 calories max.
    Keep your protein rate up to 25-35% (higher range is better)
    Workout routine that doesn't last longer than 45 minutes a time (excluding your cardio)
    Do HIIT cardio for 10-20minutes because it burns fat, boosts metabolic rate (afterburn) and it increases legs muscularity so it's perfect for gaining muscle losing fat
    Stay consistent

    Tho it works for people who have been lifting for year + but it is a lot slower.
  • nFoooo
    nFoooo Posts: 136 Member
    ninerbuff wrote: »
    Possible yes. But you'd have to be:

    Brand new to lifting
    Returning athlete after long layoff
    Obese and lifting to encourage hypertrophy

    Recomp is possible, but it can take a couple of years to see some significant muscle gain.

    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

    9285851.png

    Couple years for some gain?? Did you mean couple months?
  • Abhi_131196
    Abhi_131196 Posts: 1,574 Member
    edited May 2017
    ccsernica wrote: »
    My other suggestion would get me a warning

    We are all buddies i guess.. Go on. ;)

    That's as may be, but he mods are nobody's friend. :#

  • Abhi_131196
    Abhi_131196 Posts: 1,574 Member
    ninerbuff wrote: »
    Possible yes. But you'd have to be:

    Brand new to lifting
    Returning athlete after long layoff
    Obese and lifting to encourage hypertrophy

    Recomp is possible, but it can take a couple of years to see some significant muscle gain.

    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

    9285851.png

    I am like "almost" brand new. And thats the thing i was looking for.
  • Abhi_131196
    Abhi_131196 Posts: 1,574 Member
    Look here bud, you can do it but it is quite too hard if you've been lifting for about a 9 months to a year and half.
    But it is very possible, question is, is it better than bulking/cutting or not?

    Most people who bulk don't usually cut because they're used to eat their bulking food, got comfortable already, not mentioning dirty bulking, dirty bulking is complete *kitten*. Anyways

    What you need to do is to eat nutritionally dense food, you can lose weight or gain muscle with few bad meals, but you can't do both with the same principle.

    Maintain your macros, or cut back 100-250 calories max.
    Keep your protein rate up to 25-35% (higher range is better)
    Workout routine that doesn't last longer than 45 minutes a time (excluding your cardio)
    Do HIIT cardio for 10-20minutes because it burns fat, boosts metabolic rate (afterburn) and it increases legs muscularity so it's perfect for gaining muscle losing fat
    Stay consistent

    Tho it works for people who have been lifting for year + but it is a lot slower.
    Protein rate-check.
    More info abt other macros will b appreciated.
This discussion has been closed.