Lose fat/weight and gain muscle
EvanK84
Posts: 458 Member
So I'm about 6ft and 210 and want to lose fat while building muscle.
Question: Should I be eating my body weight in protein and low carbs or ?!
Question: Should I be eating my body weight in protein and low carbs or ?!
0
Replies
-
Check out Michael Matthews Bigger Leaner Stronger book program will do exactly that and very easy.
4 -
Will do , Thanks!0
-
sschauer513 wrote: »Check out Michael Matthews Bigger Leaner Stronger book program will do exactly that and very easy.
Excellent workout, wrong answer when it comes to building muscles and losing weight. The only way you can do both is:
1) Newbie lifters
2) If you trained in the past and quit, then started again lifting
3) You`re obese
4) You're on steroids
5) You're doing recomp (it's a slow process however)
For the rest of us, bulking is the fastest way to build muscles, but you will gain some fat along with it. Ideally you should gain 0,5 lbs per week...but it also dedpends on your bf %, if you're over 15% bf, you need to lose weight first before thinking about bulking. The other route is to do recomp, but as I've said, that process is slower than the regular bulking and cutting.9 -
fb47 is spot on. So if you are a beginner lifter you can put on muscle and loose fat weight. It’s a slower process but at least it feels like you don’t need to go backwards to go forwards. And yes eat your about 1gram per pound of body weight. Don’t go super low on carbs. Find the right balance. Best of luck.2
-
Newer studies has shown that you can base your protein based on lean body mass instead of total body mass. This means that if you are 210lbs and 15% body fat you have 85% lean body mass and you only need 210*0.85 = 179g protein. Between 0.8-1 g protein per pound of LBM will give you the results you want, but since you will be eating in a deficit to reduce fat I would go for the 1g per pound
Also, train heavy and get your carbs and fat too 6 -
To piggyback on this question, what kind of protein/fat/carb ratio would you want to do if you were trying to cut fat but MAINTAIN current muscle? And where would you want to be on the calories? OR Is it even possible to cut fat and not lose some muscle as well?0
-
willandrews53 wrote: »To piggyback on this question, what kind of protein/fat/carb ratio would you want to do if you were trying to cut fat but MAINTAIN current muscle? And where would you want to be on the calories? OR Is it even possible to cut fat and not lose some muscle as well?
Most important for maintaining muscle is to lift and make sure you're getting adequate protein. Give or take .8-1g per pound of bodyweight.3 -
sschauer513 wrote: »Check out Michael Matthews Bigger Leaner Stronger book program will do exactly that and very easy.
Excellent workout, wrong answer when it comes to building muscles and losing weight. The only way you can do both is:
1) Newbie lifters
2) If you trained in the past and quit, then started again lifting
3) You`re obese
4) You're on steroids
5) You're doing recomp (it's a slow process however)
For the rest of us, bulking is the fastest way to build muscles, but you will gain some fat along with it. Ideally you should gain 0,5 lbs per week...but it also dedpends on your bf %, if you're over 15% bf, you need to lose weight first before thinking about bulking. The other route is to do recomp, but as I've said, that process is slower than the regular bulking and cutting.
To add onto this, how would you even know OP? Are you planning on getting multiple dexa or hydrostatic scans? If anything, I wouldn't worry about trying to be perfect, but if you are following a well structured lifting program (like in the link below) and getting stronger, there is a possibility (albeit small or non existent based on our lifting experience) that you may gain a little muscle. Ultimately, aim for fat loss, lift heavy things and at the very least you can see an improved body look.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p15 -
Thank you all! Y'all rock!1
-
This feed is extremely helpful. I too am looking to lose body fat and gain lean muscle. I've been focusing on cardio to get my weight down and its just started to come off. So I am back weight training which I enjoy much more. I am hoping to eventually lose a stone.
Question, should I keep hitting the cardio every workout, or will this hinder the muscle making?
I try to burn 500 calories 4 times per week on the treadmill.
Today I also worked on squat rack, free weights and stretching. Felt much better after as it has been 2 months since I trained regularly.
Thanks for any replies.2 -
amluckhurst wrote: »This feed is extremely helpful. I too am looking to lose body fat and gain lean muscle. I've been focusing on cardio to get my weight down and its just started to come off. So I am back weight training which I enjoy much more. I am hoping to eventually lose a stone.
Question, should I keep hitting the cardio every workout, or will this hinder the muscle making?
I try to burn 500 calories 4 times per week on the treadmill.
Today I also worked on squat rack, free weights and stretching. Felt much better after as it has been 2 months since I trained regularly.
Thanks for any replies.
The only thing hindering your muscle if you lose weight too fast. I believe over 1 lb per week of weight loss will cause you to lose alot of muscles. The higher your rate, the higher the muscle lost. If you don't have much weight to lose, 0,5 lb of weight is a good range.3 -
amluckhurst wrote: »This feed is extremely helpful. I too am looking to lose body fat and gain lean muscle. I've been focusing on cardio to get my weight down and its just started to come off. So I am back weight training which I enjoy much more. I am hoping to eventually lose a stone.
Question, should I keep hitting the cardio every workout, or will this hinder the muscle making?
I try to burn 500 calories 4 times per week on the treadmill.
Today I also worked on squat rack, free weights and stretching. Felt much better after as it has been 2 months since I trained regularly.
Thanks for any replies.
The bigger issue with daily cardio is there is potential to inhibit recovery, if its outside of a warmup or intense. But if you keep up with calories and protein, you should be ok.2 -
Intermittent fasting is a great way to do this. Also... Roids. Lol16
-
selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.7 -
selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
Ohhh no.. is this the secret? That's what I've been doing wrong this whole time
5 -
-
So I'm about 6ft and 210 and want to lose fat while building muscle.
Question: Should I be eating my body weight in protein and low carbs or ?!
Eating 210lbs of protein a day would build up your masseter muscles for sure.
But low carbs is a great way to compromise your performance and recovery. What would you be trying to achieve by low carbing?
If you have to low carb for health or adherence imperatives then that's a problem you have to deal with and a compromise to accept but don't handicap yourself for no good reason.
Train hard with a good program and eat at or around maintenance calories should fit your criteria.
If you are looking to lose weight too then make your deficit really, really small, bigger the deficit the less chance of gaining any muscle in a deficit.
Do remember it all starts with your training. "Nutrition is permissive" but your training is the catalyst.5 -
selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.17 -
selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
Neither fasting nor intermittent fasting burns fat when equating for calories and protein. IF is used as a tool to restrict calories due to the reduction in time to consume calories.8 -
selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
if intermittent fasting/fasting burnt fat then I should have never became overweight. I have fasted almost all my life since I was a kid.(old enough to decide not to eat breakfast). I burned fat eating in a deficit. fasting and IF arent 2 different things really.you are still fasting only intermittent is a shorter amount of time while fasting can be days or longer.4 -
CharlieBeansmomTracey wrote: »selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
if intermittent fasting/fasting burnt fat then I should have never became overweight. I have fasted almost all my life since I was a kid.(old enough to decide not to eat breakfast). I burned fat eating in a deficit. fasting and IF arent 2 different things really.you are still fasting only intermittent is a shorter amount of time while fasting can be days or longer.
Exactly, and you don't think time frames changes what happens in your body? Let's just ignore science and make up our own facts. Logic.
IF specifically targets body fat. Cant use food for energy if you have no food in your body. Next easiest thing broken down is fat. But if you wait too long you go into starvation mode where the opposite happens, your body will hold the fat cause it doesn't know when the next meal will. These are scientific facts.25 -
selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
Neither fasting nor intermittent fasting burns fat when equating for calories and protein. IF is used as a tool to restrict calories due to the reduction in time to consume calories.
How do you figure? During IF I consume the same amount of calories a day as I do during a regular diet. That's how it's supposed to be done, you don't eat less calories cause you have less time to take them in that's completely working against its purpose. iF is used to target body fat because there is no food in the body to use as a source of energy. By targeting fat in short bursts you avoid burning muscle because you receive food before that point comes, Thats why it's called intermittent fasting.13 -
That's exactly what you're doing, so ironic post is ironic.selfiebrah wrote: »Exactly, and you don't think time frames changes what happens in your body? Let's just ignore science and make up our own facts. Logic.
Post peer-reviewed research showing that IF specifically targets body fat. We'll wait.selfiebrah wrote: »IF specifically targets body fat.
C'mon, man. You claim to be certified as a trainer and you believe in starvation mode? LOL. Starvation mode, in the context it's commonly referred to is a myth. You also obviously understand nothing about substrate utilization in the body.selfiebrah wrote: »But if you wait too long you go into starvation mode where the opposite happens, your body will hold the fat cause it doesn't know when the next meal will. These are scientific facts.
You've bought into a lot of trendy fitness/nutrition woo and broscience (or brahscience). IF has no significant effect upon body fat independent of calorie intake, and meal timing is irrelevant to energy balance. And starvation mode is a laughable thing straight off the cover of silly women's fitness magazines.
The woo you've posted so far does not speak highly at all of ISSA as a certifying body. It makes their level of education sound exactly like one of those "$39.95 and you're a trainer in one weekend" mills, judging by the level of knowledge you're displaying thus far.12 -
selfiebrah wrote: »selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
Neither fasting nor intermittent fasting burns fat when equating for calories and protein. IF is used as a tool to restrict calories due to the reduction in time to consume calories.
How do you figure? During IF I consume the same amount of calories a day as I do during a regular diet. That's how it's supposed to be done, you don't eat less calories cause you have less time to take them in that's completely working against its purpose. iF is used to target body fat because there is no food in the body to use as a source of energy. By targeting fat in short bursts you avoid burning muscle because you receive food before that point comes, Thats why it's called intermittent fasting.
IF doesn't target body fat. During feed times you are greater periods of storage than a normal feed time where you would have small, but more frequent, storage times. The same amount of net calories is stored or used. That is logic... And that is what the science says.
Think about it. If you burn on average 3000 calories a day and you consume 2500, you will lose a lb a week. Do you think that changes if you eat in an 8 hour window or 12 hour window?5 -
selfiebrah wrote: »CharlieBeansmomTracey wrote: »selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
if intermittent fasting/fasting burnt fat then I should have never became overweight. I have fasted almost all my life since I was a kid.(old enough to decide not to eat breakfast). I burned fat eating in a deficit. fasting and IF arent 2 different things really.you are still fasting only intermittent is a shorter amount of time while fasting can be days or longer.
Exactly, and you don't think time frames changes what happens in your body? Let's just ignore science and make up our own facts. Logic.
IF specifically targets body fat. Cant use food for energy if you have no food in your body. Next easiest thing broken down is fat. But if you wait too long you go into starvation mode where the opposite happens, your body will hold the fat cause it doesn't know when the next meal will. These are scientific facts.
nope, I lost the same amount of fat doing IF compared to the times I didnt do IF. weight loss was not any faster. I dont make up my own facts. I do legit research. body fat is lost in a deficit of calories period. I got fat doing IF because I was eating more calories than my body burned.now Im losing because Im eating less than my body burns. and nope no starvation mode here. your body cannot hold onto fat in a deficit of calories,thats not how it works.3 -
selfiebrah wrote: »CharlieBeansmomTracey wrote: »selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
if intermittent fasting/fasting burnt fat then I should have never became overweight. I have fasted almost all my life since I was a kid.(old enough to decide not to eat breakfast). I burned fat eating in a deficit. fasting and IF arent 2 different things really.you are still fasting only intermittent is a shorter amount of time while fasting can be days or longer.
Exactly, and you don't think time frames changes what happens in your body? Let's just ignore science and make up our own facts. Logic.
IF specifically targets body fat. Cant use food for energy if you have no food in your body. Next easiest thing broken down is fat. But if you wait too long you go into starvation mode where the opposite happens, your body will hold the fat cause it doesn't know when the next meal will. These are scientific facts.
IF is an eating schedule and tool to help some people stay in a deficit. Some people also do it while gaining. It has nothing to do with fat burning. I don't do IF. The only time I "fast" is while I'm sleeping, and sometimes there are days where I would eat in the middle of the night too... still had no issues losing bodyfat and getting lean. Also the way you speak of starvation mode is not the way it happens. In that sense that would be great since I could keep the same weight on less calories by eating once a day. These don't sound like scientific facts to me... but I would love to see the studies (peer-reviewed not just blog posts) on the things you are talking about.4 -
So I'm about 6ft and 210 and want to lose fat while building muscle.
Question: Should I be eating my body weight in protein and low carbs or ?!
Just reduce your caloric intake below maintenance and you will lose weight.
You will lose both muscle and fat along the way. It is impossible not to lose both.
By lifting weights you will retain as much muscle as possible but anytime you lose bodyweight you will lose both fat and muscle. This is for natural folks of course.
4 -
selfiebrah wrote: »CharlieBeansmomTracey wrote: »selfiebrah wrote: »selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
No. Working out builds muscle. Intermittent fasting burns fat.
Fasting and intermittent fasting are 2 very different things.
if intermittent fasting/fasting burnt fat then I should have never became overweight. I have fasted almost all my life since I was a kid.(old enough to decide not to eat breakfast). I burned fat eating in a deficit. fasting and IF arent 2 different things really.you are still fasting only intermittent is a shorter amount of time while fasting can be days or longer.
Exactly, and you don't think time frames changes what happens in your body? Let's just ignore science and make up our own facts. Logic.
IF specifically targets body fat. Cant use food for energy if you have no food in your body. Next easiest thing broken down is fat. But if you wait too long you go into starvation mode where the opposite happens, your body will hold the fat cause it doesn't know when the next meal will. These are scientific facts.
Ridiculous, I've been doing IF and the fat loss results is exactly the same as when I didn't use IF. No meta analysis have ever shown any diet to be superior to another for fat loss. I don't even think it's anything magical, it's only a good tool for people like me who enjoys bigger meals opposed to having 5-6 small meals. I still have to make sure at a deficit....you don't go in a burning fat mode just because you fast over 16 hours or else I'd eat all of my favorite high caloric foods if that were the case and ignore the calories.4 -
selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
you're right, doesn't help build muscle, but helps keep fat gain at a minimum though, at least it has helped for me2 -
selfiebrah wrote: »Intermittent fasting is a great way to do this. Also... Roids. Lol
Ahh yes, because fasting builds muscle and all.
you're right, doesn't help build muscle, but helps keep fat gain at a minimum though, at least it has helped for me
It only helps with compliance. Fasting doesn't have any special fat blocking properties.6
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions