Gain muscle AND lose fat?

ianisgreat

How possible is it to do both at the same time? A little background, I'm 6ft3, 186lbs. That's more or less my goal weight. I'd like to add muscle and subtract fat, if possible both at the same time. I try to eat around 200g of protein a day, usually getting the bulk of it from chicken breast or whey protein powder.

I weight train 3 times a week, currently
1) pushups with 50lb backpack, 7 sets of 8, unweighted another 7 sets of 8.
2) pullups/chinups - 50 to 60, usually in sets of 4 to 7.
3) jumping squats with dumbells 27.5 lbs each arm, 8 sets of 8.

I also do karate 3 times a week, about 45 minutes to 60 minutes, depending on the day.

I have a simple barbell/dumbbells weight set, and a pull up bar that I also use for pushups.

Can anyone help me get faster/better results? Particularly exercises that don't require extra equipment would be good. Or any modifications I should be making to my diet.

Thanks.

_benjammin

Have you considered an Intermittent Fasting diet? Check out www.leangains.com
I'm at my goal weight but would like to drop a little body fat while adding muscle weight too, just started a 16:8 IF diet last week. From what I've read IF is great for what you want.

Joygregg

More weight is the way to gain muscle without diet, and there is a way to do that with just body weight.

I highly recommend the book "Convict Conditioning" because it's simple, requires almost no equipment, and works out the whole body with 6 exercise (that get progressively harder). For example, you can do pushups but you can gain more muscle by working toward doing one armed pushups. Pullups are the same way, and this book has a very good progression. If you want to take a look at the book first, just tell me.

Joygregg

More weight, and fewer times a week. Make sure not to use your strength training as cardio. The trick is not to do more pull ups or pushups, but to make the few pull ups you do harder and do them slower. Do a two second count going up, pause, and a two second count going down. Do the same with your pushups and squats. Again, work on getting all three of those exercises to one arm and one leg.

Only strength train once or twice a week. You gain muscle when you are resting, and as you are increasing the weight, you will need time to properly recover. It feels wrong. It feels like your not doing enough, but building strength is hard work for your body after your workout.

Gaining muscle will actually help you burn fat since muscle takes more calories per day to maintain even while you are resting or sleeping.

Joygregg

Here are some videos for reference. If you go to youtube and type in "X progression to one arm/leg" you'll get a lot more videos.

Pushup progression: http://www.youtube.com/watch?v=KAppDdA8G3g
Progression for pull-up: http://www.youtube.com/watch?v=_6mS5ogSLFY
Progression for pull-up (another video): http://www.youtube.com/watch?v=2ogqul1Pd5A
Progression for squat: http://www.youtube.com/watch?v=_yZTviA8F3s working up to pistol squats

And don't forget your calves by doing slow calve lifts (working up to one at a time).

Docmahi

I like what joy said

but just wanted to add that if you are very new to lifting it will be possible to gain strength and muscle while cutting, as well as if you are obese (which you aren't with those stats) - unfortunately to really gain muscle consistently you need to be at a caloric surplus ( doesn't need to be huge, but must be in a surplus)

phjorg1

it's not possible to so both at the same time unless youre a newb to lifting, really fat, or on gear. or any combination of the above.

gfroniewski

Yes, it is true. In order to effectively gain muscle or lose fat your body has to be in one of two different modes based on your nutrient intake. You should focus on cutting the fat first and then building muscle later. Oftentimes, if you get really low body fat, muscle will be exposed on your frame and you may find you already had enough to be happy it was just covered up!

paintlisapurple

I thought it was impossible to lose weight while "gaining" muscle???? I've always understood that when lifting while keeping a caloric deficit you just lose weight and tone what you have. :huh:

Sycoholic

It is possible but very hard. You need to be at a caloric deficit to lose weight but you have to realize that you won't be maximizing your muscle gains as if you were eating normally or bulking. I'm 6'3" and 229lbs. I have a bit left to lose but have packed on a lot of muscle. I eat at a deficit but ensure to have 150-200g of protein a day. Having sufficient protein will help maximize muscle gains as well as recovery. I do heavy weightlifting and run, box, swim, cycle for cardio.

You should be able to build a decent routine with what you have. I like the bodyweight exercises you do. Make sure when you do your exercises you're concentrating on the eccentric load. Another words, push ups, go up fast and down slow. Pull ups, go up fast and down slow. Bench press, push up fast and down slow. Usually a 2 count concentric and 5 count eccentric motion. Vary this how you need but that's the basic idea. You build more muscle on the eccentric and pushing out fast on the concentric helps build those fast twitch fibers with will increase strength and growth as well. I would incorporate some planks as well.

Scoobysworkshop.com has some great workout advice. You don't need much equipment but don't expect to walk out of your home gym looking like Arnold unless you had a large assortment of equipment. Maybe find a used Soloflex on craigslist. I see them around me for $150-$200 with some well under the $100 mark. Just missed out on a free one the other day too. soloflex.com still has the bands for sale too. The soloflex will allow you to do more exercises and be a bit safer than with freeweights when at home alone.

Feel free to message me if you got some questions or want to know more specifics as to what I do (since we're close in height too).

ninerbuff

Well to gain muscle is to gain weight. To gain weight you're gonna need a surplus. Even if it's slight. Progressive lifting with lots of volume (which you seem to be doing). I would also include more leg exercises since hard leg work has a tendency to help you be more anabolic (due to higher raise in GH and Test).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Mr_Excitement

You can certainly do it, but you need to have your diet very dialed in. Scooby has a great piece describing what you'll need to aim for here:

http://scoobysworkshop.com/gain-muscle-lose-fat/