Good Muscle Building Exercises?

tracydr

So, I'm confused. How do people keep losing weight and building muscle at the same time? I'm always seeing where people lose 15 pounds and gain 7 pounds of muscle for a net loss. Are you saying that this will occur even if you eat 10% above TDEE? And is this in overweight people as well as normal people?
I always thought that you could use energy from stored fat to build muscle ( with the right amount of protein in the diet). Is this incorrect?
Is this true for people of any weight? 10% over TDEE seems like I would gain fat rather than muscle with a net gain in calories since muscle is added so slowly.
I'm just starting my strength training and I want to lose about fifty pounds.

yopeeps025

So, I'm confused. How do people keep losing weight and building muscle at the same time? I'm always seeing where people lose 15 pounds and gain 7 pounds of muscle for a net loss. Are you saying that this will occur even if you eat 10% above TDEE? And is this in overweight people as well as normal people?
I always thought that you could use energy from stored fat to build muscle ( with the right amount of protein in the diet). Is this incorrect?
Is this true for people of any weight? 10% over TDEE seems like I would gain fat rather than muscle with a net gain in calories since muscle is added so slowly.
I'm just starting my strength training and I want to lose about fifty pounds.

Ok here is what I am going to try. I want to lose two pounds fat loss per week and any muscle gain I will take. SO weight scale will not be a 1 pound loss. This will be accomplish basically all by diet. I love to exercise which sucks but it also allows me to eat a little bit more than MFP. I think I should have another bod pod test just to see exactly what has been going on in these two months. See how much body fat % I have lost. See if there is any muscle gains. The way I have been eating I think I did lose some muscles. I eat way too little. Although I eat more then what I log I still feel it might be too low. I don't log workouts because it would be hard to tells what HIIT burns, circuit training burns, and cardio acceleration burns. I think I figured it out. I made a bet with a from by November I will be at 180 smaller body fat % then projected and stronger then my first bod pod.

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JTick

For me, it's lifting, carrying, loading, stacking, and unloading hay. This is a working hay farm. Only drawback; I'm getting noticable muscling on my arms, which I do not like or want but can't help.

Sorry, but as someone who stacked hay and worked on a farm for years, you're not gaining any appreciable muscle.

Sorry, but it's my arms and my mirror and yes, I have.

Or you're losing body fat and exposing the muscle underneath. Much more likely.

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MelsAuntie

If that's it, all the better and fine with me!

Aaron_K123

OP it sounds like you are planning on doing your workouts from home. May I ask what equipment you have and what amount of weight?

Tedebearduff

Hey,
There is no point in being big and bulking should slim down first then start to “bulk”. As a beginner you can actually put on muscle while being on a deficit. Figure out what routine you LIKE doing and do that. You don’t have to do everything the most important part is liking what you do, eventually you will want to learn more on your own and figure out new/ different routines.

You tube is a great place for free training, just type in “leg workout”, “back workout” ect ect… There are lots of trainers/ you tube fitness ppl who post routines constantly.

mr_mitch

What happenes if you eat at maintenance calories and do weights?

yopeeps025

What happenes if you eat at maintenance calories and do weights?

You might keep muscles size the same. You should get stronger depending on portein intake.

Aaron_K123

What happenes if you eat at maintenance calories and do weights?

If you manage to ride that line in theory you get slow muscle gain and slow fat loss.


If you ate at a caloric deficit you'd get faster fat loss but no muscle
If you ate at caloric surplus you'd get faster muscle gain but would also gain some fat.

The general wisdom here I think is that on a relative scale fat loss is easy and muscle gain is hard so if you are going to work to gain muscle do it at a surplus so you get the most from your invested effort. You can always lose the fat gained later in a cut.

ashgirl95

OP it sounds like you are planning on doing your workouts from home. May I ask what equipment you have and what amount of weight?

I have an elliptical and a bench press, that's it. I honestly don't know the weights but I know it's up in the hundreds because my dad uses the press as well.

Aaron_K123

OP it sounds like you are planning on doing your workouts from home. May I ask what equipment you have and what amount of weight?

I have an elliptical and a bench press, that's it. I honestly don't know the weights but I know it's up in the hundreds because my dad uses the press as well.

Well you can do a lot with just a barbbell and a set of olympic plates. Without a squat rack though things like squats could he a bit risky since you won't have someyhing to rack the weight or or catch the weight ahould you fail a lift.

Maybe a stronglift program where you limit your squat weight to never go to faliure. Idk, actually I really don't feel right recommending squats without a rack, just asking for trouble there.

But deadlifts, bent over rows, bench press, overhead press...all these are possible.

likitisplit

What happenes if you eat at maintenance calories and do weights?

I lost fat and gained lean mass. There's some days you go a little over and some days you eat a little under and it adds up to a recomp over the period of months. It's more efficient to either lose weight or bulk (gain weight to add muscle) though.