Building muscle & cutting fat simultaneously possible?

paj315
paj315 Posts: 335 Member
Just wondering I've been lifting very heavy for the last two months and eating like crazy. I'm ready to cut some fat but I don't want see loss in my lifts.
I have started a diet I found online, very clean and very very high in protein, It has me at 160 ish grams per day. with 100-150 grams carbs perday depending on wether its a rest day or not. THe rest is made up in fat.
I'm training for my first power lifting competition so I don't want to mess up gaining muscle and increasing my lifts but my trainer suggested that I try to cut about 10lbs of fat.

BW around 190
height 5'4"
Age 34

Replies

  • heybales
    heybales Posts: 18,842 Member
    It is possible while eating at maintenance, but it's very slow.

    Here is study of men, so the hormone advantage, semi-newbie at lifting with different muscles, though athletic already so not as much, eating at maintenance, traded fat for LBM growth (the didn't measure how much of LBM was muscle mass) at the rate of 3 lbs in 16 weeks.

    http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement

    Considering women can through very specific workouts and eating and actually eating in surplus so bulking, can get normally 6 lbs per year, maybe upwards of 12 of total newbie but doing it all right, that 3 lb trade in 3 months would be slower for women.

    You can take a reasonable deficit and not lose anything in your lifts, but you won't make more progress at this point in a deficit.
    That is true though, 10 lbs off you means 10 more on the bar.
  • jaeone
    jaeone Posts: 649 Member
    Just wondering I've been lifting very heavy for the last two months and eating like crazy. I'm ready to cut some fat but I don't want see loss in my lifts.
    I have started a diet I found online, very clean and very very high in protein, It has me at 160 ish grams per day. with 100-150 grams carbs perday depending on wether its a rest day or not. THe rest is made up in fat.
    I'm training for my first power lifting competition so I don't want to mess up gaining muscle and increasing my lifts but my trainer suggested that I try to cut about 10lbs of fat.

    BW around 190
    height 5'4"
    Age 34
    Try adding some HiiT workouts maybe 2/15 intervals, 5 days a week. Do moderate intensity intervals, alternated with high intensity intervals. This type of cardio shouldn't interfere with your gains.
  • paj315
    paj315 Posts: 335 Member
    Thanks for the advice. I've been considering adding in a day or two of sprints, I just have a terrible aversion to running! I just need to suck it up!