how many calories if trying to build muscle AND lose fat?

FineFitFatty

Hi All,

New to the forum! I've been active my whole life and played soccer through college, so the fitness aspect of a healthy lifestyle is not new to me, but the "watching what I eat" is a relatively new concept. At age 30, with a 12 week old (second child), I find myself not losing the baby weight as I did with our daughter! Such a bummer because I'm so busy now!

I've been going to the gym about 4 days a week and doing strength resistance (free weights and squats, lunges, planks... etc.) for about 20-25 minutes, then doing interval sprints on the treadmill for about 25 minutes. I have noticed a change in shape, but haven't gotten to my weigh-in date yet. The question that has been bothering me is, if I need a certain amount of calories to gain muscle, but require a deficit to burn fat how does that equate to a proper diet that's conducive to both muscle building and sliming/fat burning. Or can you only have one or the other at a time? I've cut out all the bad habits, food wise, and am eating healthfully, but I don't know HOW much or often I should be eating.

Any insight would be so appreciated! Thank you!

snooj

You really can only do one at a time.

Some people do a recomp, which is eating at maintenance. It's a very slow process, but the idea is you can burn fat and build muscle sort of simultaneously. Alternating between the two methods is faster.

ninerbuff

Pick one or the other. To build muscle you calorie surplus. To lose fat you calorie deficit. If you ate at maintenance you really have a hard time doing either.

A.C.E. Certified Personal/Group FitnessTrainer
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kaylindeschanel

if you're trying to build muscle, counting calories isn't the go-to.

the best advice i can give about this is to
1) go on an atkins/low - carb diet.
2) eat tons of protein.

it is so essential to eat protein, because those are the basic building blocks of muscles.
eat protein after a workout!

- eggs, fish, meat, poultry, nuts, protein shakes.

stagingfirstplace

Pick one or the other. To build muscle you calorie surplus. To lose fat you calorie deficit. If you ate at maintenance you really have a hard time doing either.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

good answer.
for fat loss i tend to eat at a small defecit (250-500cals) and eat the right foods to maintain, if not gain extra muscle.
my macronutrients tend to work well at 35% carbs, 35% protein, 30% fats. i find that range means i dont have intense cravings for one type of food and the carbohydrates are low enough for fat loss, but high enough to maintain/gain muscle. keep in mind any muscle gains will be extremely slow.
people will argue that you should use grams not % but this works for me.

FineFitFatty

So just to reiterate, if my main goal right now is to lose weight/inches, then a deficit is my sure fire way? I just keep reading all of this info that muscle building burns fat and to lift heavy if you want to lose inches? But in order to do that, you can't eat at a deficit as it won't build muscle. This is why I'm so confused.

StArBeLLa87

Pick one or the other. To build muscle you calorie surplus. To lose fat you calorie deficit. If you ate at maintenance you really have a hard time doing either.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

As a PT what type of routine would recommend for fat loss? Like I do cardio and strength is that ok I don't want to get bulky that's my fear

ninerbuff

if you're trying to build muscle, counting calories isn't the go-to.

the best advice i can give about this is to
1) go on an atkins/low - carb diet.
2) eat tons of protein.

it is so essential to eat protein, because those are the basic building blocks of muscles.
eat protein after a workout!

- eggs, fish, meat, poultry, nuts, protein shakes.

Keto diets aren't good for muscle building.

http://www.myfitnesspal.com/topics/show/578951-ketogenic-diets-not-good-for-muscle-building?hl=ketogenic+diet+not+good#posts-12329477

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

So just to reiterate, if my main goal right now is to lose weight/inches, then a deficit is my sure fire way? I just keep reading all of this info that muscle building burns fat and to lift heavy if you want to lose inches? But in order to do that, you can't eat at a deficit as it won't build muscle. This is why I'm so confused.

If you're in calorie deficit you want to resistance train because it helps to retain lean muscle. The more lean muscle you lose, the slower your metabolism will be. The confusion happens when people who lose fat think that the muscle that is now showing or because they are now much stronger, was "built" from lifting.


A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

stagingfirstplace

Pick one or the other. To build muscle you calorie surplus. To lose fat you calorie deficit. If you ate at maintenance you really have a hard time doing either.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

As a PT what type of routine would recommend for fat loss? Like I do cardio and strength is that ok I don't want to get bulky that's my fear

dont be scared of the 'bulk'. there is no such thing without an extremely structured diet plan specifically for bulking up. if you see my photo, i look a bit muscly but as soon as im not flexing, i look like the most petite little thing.

i enjoy circuit training. cross fit style workouts which incorporate full body compound movements with high intensity cardio exercises. search for some good beginners cross-fit circuits/workouts.

StArBeLLa87

I'm doing the elliptical and walking with weights is that resistance training?

ninerbuff

Pick one or the other. To build muscle you calorie surplus. To lose fat you calorie deficit. If you ate at maintenance you really have a hard time doing either.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

As a PT what type of routine would recommend for fat loss? Like I do cardio and strength is that ok I don't want to get bulky that's my fear

You don't get bulky (which essentially is the gain of fat and muscle) from a calorie deficit. Just be consistent in your calorie deficit and continue.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

I'm doing the elliptical and walking with weights is that resistance training?

To a limit. As you lose weight the resistance decreases. But walking with weights doesn't directly hit each body part as much as compound lifting exercises.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

StArBeLLa87

I'm doing the elliptical and walking with weights is that resistance training?

To a limit. As you lose weight the resistance decreases. But walking with weights doesn't directly hit each body part as much as compound lifting exercises.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Ok Ty that's what I do every other day or two along with elliptical and walking briskly

Strength Training Sets Reps/Set Weight/Set
Leg extensions 10 20 60
Abdominal Crunches 10 20 50
Abdominal Leg Raise 10 20 60
Bench (Chest) Press, Machine 5 20 50
Triceps Pull-down 5 20 60
Seated Row, Floor, Machine 10 20 50

MrGonzo05

I don't want to get bulky that's my fear

I'm trying to get bulky. It's incredibly difficult, and I have 10 times your testosterone. You'll be fine.

johnguitarman

Speaking of getting muscle. I am in a cut now with the intention of switching to a muscle mass routine after I lose about 50 more lbs. I am currently lifting weight to maintain my muscle while I cut. How much can you safely raise your calories to add mass after a cut without gaining back some of the weight you lost?