Tips for gaining muscle and lose fat?

valeemartinezz

I’m on a caloric deficit of 1300 and my macros are 30-40-30 . Do you have there any tips to gain muscle and lose fat? I’m interested in losing inches off my waist.

ServusChristi

If it's more muscle bulk you're going for, then make sure you're always lifting weights that are heavy enough that you can lift them at least 5 reps but can't lift more than 10 reps (per set). If it's strength you're after, go heavier. Endurance, go lighter. Usually lifters split up their body parts by day of the week, e.g. back & bi's one day, chest & tri's the next, etc.

sardelsa

In a deficit you will lose weight and with proper training and macros you can maintain the muscle you have (not significantly gain it). If you want to do both gain muscle and lose fat at the same time, you want to eat at maintenance and lift with progressive overload. Check out this thread on recomposition:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

sardelsa

ServusChristi wrote: »

If it's more muscle bulk you're going for, then make sure you're always lifting weights that are heavy enough that you can lift them at least 5 reps but can't lift more than 10 reps (per set). If it's strength you're after, go heavier. Endurance, go lighter. Usually lifters split up their body parts by day of the week, e.g. back & bi's one day, chest & tri's the next, etc.

Body part splits are highly inefficient for beginners and I would not recommend them.

Here is a fantastic list of programs:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Wheelhouse15

Do you mean you are eating 1300 or that you are 1300 below your TDEE? Also, you aren't going to gain muscle and lose fat when you are cutting aggressively. You will need to try to preserve what you have for now and then bulk at the end of your weight loss. While you are losing make sure you are in a good lifting program to avoid losing muscle.

Davidsdottir

Agree with all stated by @Wheelhouse15 and @sardelsa

samantharmaggard

Lift weights 3 to 4 times a week and go heavy and eat in a calorie deficit. Cardio should be kept to a minimal (I only do about 15 minutes of HIIT after I lift weights). You will gain some muscle but you really can’t do both. For myself I want to maintain my muscle strength but my focus is on losing 10 pounds of fat...so I need to be in a calorie deficit.

fb47

Losing weight and gaining muscles is almost impossible except in these situations:
1) you're a new lifter, you will be able to do both for the first few months, but afterwards, building muscles on a cut will no longer happen.
2) You're obese....once you're lean, you will become like the rest of us
3) You're on gear (aka steroids)
4) You're on recomp (basically your near maintenance). The progress will be slower compared to bulking and cutting cycles, but it is proven to work.
5) People regaining lost muscles (Basically those who stopped working out after a few years and then go back to the gym)
6) Genetic Freaks

If you're not in one of those 6 categories, unfortunately it is not by eating 1300 calories that you will gain muscles. You have two options, either do what sardelsa said and recomp or if you want a faster route, you can do a bulking and cutting cycles. In general, women tend to go towards recomp, I don't have many mfp women friends who bulk at all apart sardelsa. My personal preference is bulking and cutting, simply because I want faster results. Either one of those choices is fine.

Judging by your profile picture, I have no clue why you are still looking to cut to be honest with you, you seem already lean to me.