How to find the middle ground?

missylectro
missylectro Posts: 448 Member
in Health and Weight Loss
My goal is to lose fat
and build muscle

However, it seems what whenever I'm losing fat, I'm also losing muscle.
Or when I gain muscle, I gain fat!

What the middle ground here? What should I do?

Replies

  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    My goal is to lose fat
    and build muscle

    However, it seems what whenever I'm losing fat, I'm also losing muscle.
    Or when I gain muscle, I gain fat!

    What the middle ground here? What should I do?

    You need to eat enough with out eating to much. You also need to eat enough protein. Open your diary so people can see what you are doing right and wrong.
  • lemonsnowdrop
    lemonsnowdrop Posts: 1,298 Member
    You can't gain muscle in a calorie deficit, but you can preserve what muscle you do have by incorporating strength training into your workouts and making sure you get enough protein each day.

    ETA: While you won't gain muscle while losing fat, the fat that is lost will expose existing muscle underneath, therefore giving he appearance of a more toned body. Hope that helps!
  • micheleld73
    micheleld73 Posts: 914 Member
    I'm no expert, but what I've heard is a calorie deficit leads to fat loss but you need to eat more calories to gain muscle. I think this is why you hear a lot about the cut and bulk cycles. One is to cut fat and the second is to bulk the muscle. I'm sure you will get a lot of conflicting advice before this is all over.:laugh:
  • SueInAz
    SueInAz Posts: 6,592 Member
    You'll want to do strength training while you eat at a deficit. Be sure that you're eating enough protein at the same time; .5 to 1 gram of protein per pound of lean body mass is recommended. That will help you to retain muscle while you lose fat.
  • jemhh
    jemhh Posts: 14,261 Member
    You can lose fat and build muscle in certain situations. If you are overweight/overfat, you may be able to do it.

    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html/
  • missylectro
    missylectro Posts: 448 Member
    Thanks for the advice everybody. I am currently not logging but eating very healthy. I could for sure increase my protein intake.
  • lemonsnowdrop
    lemonsnowdrop Posts: 1,298 Member
    Thanks for the advice everybody. I am currently not logging but eating very healthy. I could for sure increase my protein intake.

    I'll be the first to tell you that you can easily overeat on "healthy" foods and easily fit "junk" foods into your diet.
  • micheleld73
    micheleld73 Posts: 914 Member
    Thanks for the advice everybody. I am currently not logging but eating very healthy. I could for sure increase my protein intake.

    I'll be the first to tell you that you can easily overeat on "healthy" foods and easily fit "junk" foods into your diet.

    Agreed!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    When you're dieting, it's pretty much inevitable that you are going to lose muscle.,.that's just the way it is. This can be mitigated however with adequate protein intake and resistance training...additionally, more modest calorie deficits will help you retain more lean mass while more aggressive calorie deficit are going to result in a greater losses of lean mass along with fat.

    Definitely get rolling on a proper lifting routine or body weight resistance routine if you don't have access to a gym or free weights.

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