Building muscle and burning fat at the same time

Homeboy15

Taking it day by day patience is the name of the game

jessef593

Ummm...

Or you could tell us how you’ve somehow changed the laws of thermodynamics within your body.

Are you attempting recomp or supplement with anabolic steroids and hormone and metabolism altering drugs?

GoingSaiyan

Are you asking about it or just telling us...?

This is one of my current goals. I've been doing this thing, right? That everyone is gonna be like "bro u stupid" but it really has been working for me. Getting in cardio and lifting everyday (OH SNAP!). I think doing a decent amount of cardio, but focusing on strength workouts is the way to go here. I usually take a day of the week to devote it solely to cardio, but then I do abs on that day. Every other day is light cardio and a focus on a particular muscle group.

High protein, decent carbs, and low calories. Your diet matters.

BrianSharpe

They're conflicting goals.

If you're eating at a deficit you'll probably enjoy newbie gains (assuming that you've just started recently) but you aren't going to gain an appreciable amount of lean muscle mass, that takes fuel. What you may notice, however, is that as you lose fat you will have more obvious definition for muscles previously hidden by a layer of fat.

AllanMisner

You can do both, it is just harder. If you optimize one and then the other (aka bulk and cut), you'll probably see better results.

If you want to do both simultaneously, you'll have to lift for hypertrophy, get adequate protein (not too much), eat to maximize testosterone, keep your calories at a slight deficit, long-slow cardio, occasional HIIT sessions, and time your food to maximize your energy for lifting sessions.

jessef593

AllanMisner wrote: »

You can do both, it is just harder. If you optimize one and then the other (aka bulk and cut), you'll probably see better results.

If you want to do both simultaneously, you'll have to lift for hypertrophy, get adequate protein (not too much), eat to maximize testosterone, keep your calories at a slight deficit, long-slow cardio, occasional HIIT sessions, and time your food to maximize your energy for lifting sessions.

How and exactly what do you eat to maximize testosterone?

leggup

Impossible to do simultaneously. You can do bulk and cut cycles.

mikeb4bjj

jessef593 wrote: »

Ummm...

Or you could tell us how you’ve somehow changed the laws of thermodynamics within your body.

Are you attempting recomp or supplement with anabolic steroids and hormone and metabolism altering drugs?

There is absolutely no need to respond this way. Have a decaf.

jessef593

BrianSharpe wrote: »

They're conflicting goals.

If you're eating at a deficit you'll probably enjoy newbie gains (assuming that you've just started recently) but you aren't going to gain an appreciable amount of lean muscle mass, that takes fuel. What you may notice, however, is that as you lose fat you will have more obvious definition for muscles previously hidden by a layer of fat.

100% this. So many fools go about saying how they build muscle and lose fat at the same time. People struggle to gain any muscle in a surplus, so how exactly do you do it in a deficit?

By losing fat, increasing muscle definition, and not understanding the difference between increase muscle definition opposed to actual lean mass gains.

sgt1372

I was able to gain LBM and lose BF while in maintenance, which corresponded to a drop in my BF% from 16 to 10%.

While in a deficit, I lost 40# and my LBM stayed relatively constant.

I attribute both to regularly lifting, doing cardio and eating a high protein diet.

The details of my experience were reported in detail in my "Ready to Recomp" thread in the Maintenance subforum.

Search for it, if you're interested.

stanmann571

leggup wrote: »

Impossible to do simultaneously. You can do bulk and cut cycles.

Recomp certainly isn't impossible.

theknitpicker

I've found that with a regular strength training schedule, I'm able to "get stronger" (achieve PBs) at the same time as I'm losing fat. Whether that's building muscle or not (or just preventing muscle loss in deficit), it seems to work for me. It'll be interesting to see if there's a big performance jump once I get to maintenance... #waitandsee

sijomial

leggup wrote: »

Impossible to do simultaneously. You can do bulk and cut cycles.

@leggup

Sorry but it's not impossible at all. It's also well known that some people do gain a little muscle in a small deficit - to be "impossible" not one single human being would be able to do that.

Maybe you should also research recomp which matches the title of this thread perfectly?

Here's a good read by Eric Helms that would help you understand more...
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/

Also for the vast majority of people bulk/cut cycles are not required.

AnvilHead

sijomial wrote: »

leggup wrote: »

Impossible to do simultaneously. You can do bulk and cut cycles.

@leggup

Sorry but it's not impossible at all. It's also well known that some people do gain a little muscle in a small deficit - to be "impossible" not one single human being would be able to do that.

Maybe you should also research recomp which matches the title of this thread perfectly?

Here's a good read by Eric Helms that would help you understand more...
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/

Also for the vast majority of people bulk/cut cycles are not required.

Another good read about bulk/cut vs recomp by Bret Contreras: https://bretcontreras.com/to-bulk-and-cut-or-not/

ecjim

leggup wrote: »

Impossible to do simultaneously. You can do bulk and cut cycles.

It is not impossible - I am doing it right now - at 67 yo - Eastcoast Jim

Timshel_

Article with study information with results for caloric deficit and muscle building.

Can you Build Muscle on a Caloric Deficit?

jjpptt2

AnvilHead wrote: »

sijomial wrote: »

leggup wrote: »

Impossible to do simultaneously. You can do bulk and cut cycles.

@leggup

Sorry but it's not impossible at all. It's also well known that some people do gain a little muscle in a small deficit - to be "impossible" not one single human being would be able to do that.

Maybe you should also research recomp which matches the title of this thread perfectly?

Here's a good read by Eric Helms that would help you understand more...
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/

Also for the vast majority of people bulk/cut cycles are not required.

Another good read about bulk/cut vs recomp by Bret Contreras: https://bretcontreras.com/to-bulk-and-cut-or-not/

Good read, thanks.

French_Peasant

jessef593 wrote: »

Ummm...

Or you could tell us how you’ve somehow changed the laws of thermodynamics within your body.

Are you attempting recomp or supplement with anabolic steroids and hormone and metabolism altering drugs?

I must be an impossible snowflake then, because I have been recomping for two years, making steady if slow progression in my lifts while my "goal weight" clothes have started to hang on me, even though I am a few pounds heavier than I was when I hit goal.

HoneyBadger302

Plenty of research and proof of recomp being very much possible. Is the fastest way to do one or the other? Not by a long shot. But if your goals don't align with doing a one or the other approach, it's a very reasonable way to go about it, just realize it's a long process and have reasonable expectations.

I'm in a slow recomp. Rebuilding unused muscles, rebuilding atrophied muscles, and very slowly losing some body fat along with that. No, it's not the fastest way to do either, but it's sustainable and works with my personal goals and fitness needs which don't align with a traditional bulk/cut cycle.

zenmonkey760

Metabolic Resistance Training is what you are looking for. The lean muscle gains and fat loss metabolic boost comes from high intensity resistance training. If you want to know more please connect with me.