lose weight gain muscle

Becca21

How Do I Gain Muscle and lose weight?

AlsDonkBoxSquat

Eat right, HITT, lift heavy, some cardio

SergeantSunshine_reused

Very very difficult to actually going mass on a calorie deficit

Becca21

Very very difficult to actually going mass on a calorie deficit

so what do i do lose weight then gain muscle

lambeas

p90 x.. gain muscle... lose fat!

SergeantSunshine_reused

Very very difficult to actually going mass on a calorie deficit

so what do i do lose weight then gain muscle

Increase protein and continue to lift heavy when you strength train :]
this will help you keep as much muscle as you can while you cut down fat.

Need a calorie surplus to put on mass :]

babyblake11

you cant gain muscle without intaking more calories than you expand or there is nothing to 'build'. do some running, interval training and weight training to maintain and tone the muscle you already have until youve finished losing. hope i helped.

mroper

Very very difficult to actually going mass on a calorie deficit

so what do i do lose weight then gain muscle

Increase protein and continue to lift heavy when you strength train :]
this will help you keep as much muscle as you can while you cut down fat.

Need a calorie surplus to put on mass :]

Yep...what she said.:happy:

erickirb

How Do I Gain Muscle and lose weight?

You don't,

You either cut, and lift heavy and eat protein to maintain lean mass while losing fat, or you bulk and eat clean and gain lean mass with only gaining little fat.

It is very very difficult to gain muscle as you lose fat, and if you can do it it will be slow going on the muscle gains and fat loss.

- I would suggest if that is still your goal to eat 100-200 cals below maintenance and eat a lot of protein and lift heavy. This would lead to about a 1 lb/month weight loss.

Yanicka1

Very very difficult to actually going mass on a calorie deficit

What she said.

Your best bet is heavy strenght training. Cardio and calories restriction was responsible of my lost of mass. I lost fat, but I also lost muscle (about 50/50) . I am now gaining mass and losing inches, but it means eating at maintenance, doing heavy strenght training (I do not use a dumbbells under 25 pounds) and doing HIIT.

AdAstra47

Very very difficult to actually going mass on a calorie deficit

Not true.

Your body can get its energy from burning carbohydrates / sugars.
OR
Your body can get its energy from burning a combination of fat & protein.

If your body is trying to burn fat, and you're not giving it enough protein, it will take that protein from your muscles and you will lose *both* fat and muscle. But if you eat plenty of protein, you will not have that problem and will even gain muscle as you lose fat.

I am the perfect example: My doctor has me eating 50g of protein every 3 hrs, and limiting my carbs. He did a body composition test when I began, and again recently. Since I started this, I have lost around 45 lb of fat & water weight, and gained around 7 lb of muscle. I don't work out or exercise regularly at all, aside from normal stuff like housework & stairs. Eating enough protein has made all the difference for me. So you might try adjusting those ratios.

I don't pay too much attention to calories. Most days I'm at my calorie goal, sometime a little over, sometimes a little under. Doesn't seem to make a big difference, as long as I'm avoiding carbs & eating protein regularly.

nsimportant

Do compound exercises (squats,deadlifts,bench press,pullups) eat enough protein and good fats and eat carbs around workout. On non workout days keep carbs low.

erickirb

Very very difficult to actually going mass on a calorie deficit

Not true.

Your body can get its energy from burning carbohydrates / sugars.
OR
Your body can get its energy from burning a combination of fat & protein.

If your body is trying to burn fat, and you're not giving it enough protein, it will take that protein from your muscles and you will lose *both* fat and muscle. But if you eat plenty of protein, you will not have that problem and will even gain muscle as you lose fat.

I am the perfect example: My doctor has me eating 50g of protein every 3 hrs, and limiting my carbs. He did a body composition test when I began, and again recently. Since I started this, I have lost around 45 lb of fat & water weight, and gained around 7 lb of muscle. I don't work out or exercise regularly at all, aside from normal stuff like housework & stairs. Eating enough protein has made all the difference for me. So you might try adjusting those ratios.

I don't pay too much attention to calories. Most days I'm at my calorie goal, sometime a little over, sometimes a little under. Doesn't seem to make a big difference, as long as I'm avoiding carbs & eating protein regularly.

It is more likely that you can do both when you have a lot to lose. The less you have to lose the less likely you can gain muscle while on a caloric deficit.

SergeantSunshine_reused

Yar I agree erick

I wish I could gain mass just by increasing my protein doesn't quite work that way for me xD

deathstarclock

LOL WATER WEIGHT

PB67

Very very difficult to actually going mass on a calorie deficit

Not true.

Your body can get its energy from burning carbohydrates / sugars.
OR
Your body can get its energy from burning a combination of fat & protein.

If your body is trying to burn fat, and you're not giving it enough protein, it will take that protein from your muscles and you will lose *both* fat and muscle. But if you eat plenty of protein, you will not have that problem and will even gain muscle as you lose fat.

I am the perfect example: My doctor has me eating 50g of protein every 3 hrs, and limiting my carbs. He did a body composition test when I began, and again recently. Since I started this, I have lost around 45 lb of fat & water weight, and gained around 7 lb of muscle. I don't work out or exercise regularly at all, aside from normal stuff like housework & stairs. Eating enough protein has made all the difference for me. So you might try adjusting those ratios.

I don't pay too much attention to calories. Most days I'm at my calorie goal, sometime a little over, sometimes a little under. Doesn't seem to make a big difference, as long as I'm avoiding carbs & eating protein regularly.

So you're suggesting that protein magically allows your body to simultaneously exist in a quantum superposiiton of anablolic/catabolic states?

I don't believe you.

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Lift_hard_eat_big

Body recomp can work for those with lots of fat tissue, it can be used as a source of energy to sustain workouts. Consuming high protein diet can help build muscle, but you need to do strength training or some extreme house work to build muscle. If building muscle were as simple as eating lots protein and doing housework, wouldn't we all look like the 300 cast?
I'm attempting a body recomp, high protein diet, calorie deficit, I'm losing weight, and losing very little muscle mass (indicator of that is the fact that my lifts are maintaining in most exercises and increasing in some). Like others have said, it's very difficult to gain muscle on a deficit, unless you have lots of body fat and are lifting heavy.

AdAstra47

So you're suggesting that protein magically allows your body to simultaneously exist in a quantum superposiiton of anablolic/catabolic states?

I don't believe you.

You people need to learn to read more carefully, please. I said before, it's not just about eating plenty of protein, you have to do that in concert with cutting out the carbs. Your body will try to use the carbs first, so first you have to deny it that energy source to force it to burn fat instead. And that is where the eating-plenty-of-protein thing comes in, that will preserve and even increase your muscle mass.

You sound just like the lousy doctors I had for 15 years. "Just eat less than you're burning, exercise more." "I am." "If you were, you'd be losing weight." So I'm not just lazy and undisciplined, I'm a liar, too? Great bedside manner, there, doc.

My current doctor, who is awesome, did a metabolic test and determined that my body doesn't process carbs well. Regardless of how many calories I eat, if too many of them are carbs, they get stored on my body as fat. It's a hormone thing, not a calorie deficit thing. My body will get tired & run-down & start to shut down nonvital systems before it will actually stop storing carbs as fat. "Calories in / calories out" is accurate ONLY IF your hormones don't get involved; they can really screw things up. This is why a person who isn't cheating on her diet, but is stressed out or not sleeping well, can suddenly start gaining weight. Our bodies are full of complex interactions that affect our abilities to both store and burn energy. Please don't accuse me of lying just because I refuse to oversimplify the issue.

If you don't believe my personal experience, here are some links with more information:
http://www.diabetesnewsstand.com/vissue/vernon/titlepage.html
http://www.marksdailyapple.com/diabetes/
http://www.youtube.com/watch?v=L3M75cYpx2w

erickirb

So you're suggesting that protein magically allows your body to simultaneously exist in a quantum superposiiton of anablolic/catabolic states?

I don't believe you.

You people need to learn to read more carefully, please. I said before, it's not just about eating plenty of protein, you have to do that in concert with cutting out the carbs. Your body will try to use the carbs first, so first you have to deny it that energy source to force it to burn fat instead. And that is where the eating-plenty-of-protein thing comes in, that will preserve and even increase your muscle mass.

You sound just like the lousy doctors I had for 15 years. "Just eat less than you're burning, exercise more." "I am." "If you were, you'd be losing weight." So I'm not just lazy and undisciplined, I'm a liar, too? Great bedside manner, there, doc.

My current doctor, who is awesome, did a metabolic test and determined that my body doesn't process carbs well. Regardless of how many calories I eat, if too many of them are carbs, they get stored on my body as fat. It's a hormone thing, not a calorie deficit thing. My body will get tired & run-down & start to shut down nonvital systems before it will actually stop storing carbs as fat. "Calories in / calories out" is accurate ONLY IF your hormones don't get involved; they can really screw things up. This is why a person who isn't cheating on her diet, but is stressed out or not sleeping well, can suddenly start gaining weight. Our bodies are full of complex interactions that affect our abilities to both store and burn energy. Please don't accuse me of lying just because I refuse to oversimplify the issue.

If you don't believe my personal experience, here are some links with more information:
http://www.diabetesnewsstand.com/vissue/vernon/titlepage.html
http://www.marksdailyapple.com/diabetes/
http://www.youtube.com/watch?v=L3M75cYpx2w

what they were trying to say is that you did not gain muscle, as you will not gain muscle on a caloric deficit without heavy weight lifting. Most likely the device you were measured with was faulty as if it was a scale or hand held type device the amount of water and food in your system will skew the BF% measure so most likely you did not gain 7 lbs of muscle during that time, and you would be luck to have maintained all of your muscle without weight lifting.

AdAstra47

what they were trying to say is that you did not gain muscle, as you will not gain muscle on a caloric deficit without heavy weight lifting. Most likely the device you were measured with was faulty as if it was a scale or hand held type device the amount of water and food in your system will skew the BF% measure so most likely you did not gain 7 lbs of muscle during that time, and you would be luck to have maintained all of your muscle without weight lifting.

FYI, I was measured with a state-of-the-art body composition machine at my doctor's office, every month for the past six months. The muscle gain was consistently about a pound a month, while the fat also dropped steadily. That's not a fluke, that's a pattern. And it is a pattern that my doctor has seen in patient after patient for the past ten years. Yes, I'm sure that if I wanted to gain a LOT of muscle, I'd need to start working out. But diet adjustments alone can help you preserve & even gain muscle.

karenmi

Obviously I am missing something....how can you gain muscle without "working" or "building" the muscle itself?

I'm confused.....

psuLemon

I can see staying the same weight and increasing lean muscle mass but reducing fat (I can see this as I have done it). But i can't see losing weight and gaining lean muscle mass.

AdAstra - Can you actually provide the body fat % and weights over the past several months. If you can demonstrate the results it might be something that is a bit more explainable. I am not saying it can't be done but you would have to gain muscle faster than burning fat.

I just ran some numbers, you would have to essentailly lose ~ 2.5% body fat for each 10 lbs of weight loss.

AdAstra47

Obviously I am missing something....how can you gain muscle without "working" or "building" the muscle itself?

I'm confused.....

I don't "work out" or do anything out of the ordinary to try and build muscle. However, I do live in a 3rd-floor walkup, and at work I'm on the 4th floor, and I play multiple musical instruments (if you don't think that's exercise, you've never done it), and I spend my evenings doing crafts and practicing and housecleaning rather than just sitting in front of a TV. And I have a cat who likes to be taken on walks. So maybe that's enough activity to "work" my muscles.

But the thing is, I did all those things before, and never lost any weight until I adjusted my diet & started low-carb high-protein. All I know now is that my doctor says I'm losing fat & water weight & gaining muscle, and I am NOT going to the gym or deliberately "working out" at all to do it.

karenmi

Hmmmm.....why would your doctor not recommend moderate exercise as a part of a new, healthy lifestyle?

I am, of course, assuming that he/she did not, but perhaps you can't exercise or choose not to. I still don't see how you can build/gain muscle without working them, but then I'm no scientist!

prdough

Obviously I am missing something....how can you gain muscle without "working" or "building" the muscle itself?

I'm confused.....

I don't "work out" or do anything out of the ordinary to try and build muscle. However, I do live in a 3rd-floor walkup, and at work I'm on the 4th floor, and I play multiple musical instruments (if you don't think that's exercise, you've never done it), and I spend my evenings doing crafts and practicing and housecleaning rather than just sitting in front of a TV. And I have a cat who likes to be taken on walks. So maybe that's enough activity to "work" my muscles.

But the thing is, I did all those things before, and never lost any weight until I adjusted my diet & started low-carb high-protein. All I know now is that my doctor says I'm losing fat & water weight & gaining muscle, and I am NOT going to the gym or deliberately "working out" at all to do it.

I play multiple musical instruments (guitar, piano, and fiddle) and I do not consider playing instruments exercise.

next time you go to the doctors, would you be able to ask your doctor how this transformation is happening on a scientific level? I am super interested in hearing the answer.

I am 6'4, I lift super heavy and often, and on most days I eat over 200 grams of protein and try to keep carbs at a minimum, and I believe my muscle mass has stayed about the same, if not gone down a little bit. I'm curious as to what you are doing that I am not.

Jeff92se

W/o some bodyfat / lean muscle mass measurements, there's no way you or your doctor would know if you are gaining muscle or not.