Lose weigh and gain muscle

Tjs8819

My goal is to lose about 30 lbs. however, I also want to build my glutes. How do I accomplish both when I need to eat at deficit for fat loss but eat at a surplus for muscle gain. Do I focus on losing weight first? Help!

gamerbabe14

What's your current height and weight?

Tjs8819

I’m 5’5 175lbs

cleesus

You can lose weight and gain muscle at the same time since they are kinda independent of each other. To lose weight you have a calorie deficit like you said, but you can also incorporate more protein into your diet while working out regularly and you should still see muscle gains.

sardelsa

Best thing to do right now is eat in a deficit to lose, get adequate protein (about 0.8-1g per lb goal weight) and follow a lifting program with focus on the glutes to preserve as much muscle as you can. Will you build a bit, maybe, maybe not. But you can definitely improve the look of them.
Then when you get closer to goal you can think about recomping (maintaining your weight and working on body composition) or bulking (gaining weight to build muscle) to grow them.

lorrpb

You can lose weight, build strength, and improve your looks at the same time. Unlikely to add new mass to your glutes while eating in a deficit, but you can still makes lots of progress overall. Don't neglect the strength training.

adnan3586

Hello
I want to get rid of my abdominal fats without lose my proteins even though I have a 22 BMI and I have been on diet for 6 weeks but I lost 9kgs during that period
I have cut off carbohydrates but I don’t want to lose my muscles even though I still carry the same weights and my ability didn’t change
I want to build my abdominal muscles and get rid of fats especially the abdominal ones
What shall I do??