How to lose weight and gain lean muscle?

mwapem
mwapem Posts: 16 Member
edited November 12 in Health and Weight Loss
Just started working out and trying to eat right? But I am lacking the tips and not really seeing results. Tips and tricks? Add me as a friend,looking for other people's diary entries and activity help!

Replies

  • Camo_xxx
    Camo_xxx Posts: 1,082 Member
    Tip, Brush up on the basics.
    http://www.acaloriecounter.com/diet/

    Tricks, be pacient. Stay dedecatided.
  • ana3067
    ana3067 Posts: 5,623 Member
    Lose weight = eat at a slight deficit from maintenance (0.5lbs to 1lb/week are usually ideal).

    Gain muscle = eat at a slight surplus from maintenance (usually 0.5lb/week).

    So.. you need to pick one. In either case, lift weights (heavier -- 3-5 reps -- is usually better while dieting).
  • illyich
    illyich Posts: 195 Member
    Piggybacking on what @ana3067 said, if you're significantly overweight, you eat at a deficit, you get enough protein, and you lift weights consistently, you'll start seeing your overall body composition change. It will help to preserve your muscle mass while you shed off fat, which in turn will make it look like you have built muscle.

    So do that until you hit your goal weight / shape, then switch to maintenance for about a month and keep lifting, then get a surplus and lift, lift, lift.
  • ana3067
    ana3067 Posts: 5,623 Member
    illyich wrote: »
    Piggybacking on what @ana3067 said, if you're significantly overweight, you eat at a deficit, you get enough protein, and you lift weights consistently, you'll start seeing your overall body composition change. It will help to preserve your muscle mass while you shed off fat, which in turn will make it look like you have built muscle.

    So do that until you hit your goal weight / shape, then switch to maintenance for about a month and keep lifting, then get a surplus and lift, lift, lift.

    Agreed. Although I plan to slowly reverse diet to try and see if my maintenance is higher than estimated :p THEN I'll maintain for a month or two just to take a break, then bulk because ffs I want so badly to bulk.
  • ChrissMiller1
    ChrissMiller1 Posts: 4
    I've started working out recently and a lot of my friends said that MI40 workout plan is great!

    I think it's this one:
    http://www.weightlossmethod.org/ben-pakulksis-mi40-1-muscle-building-program/

    Does anyone here have worked out by this one? I'm just starting out and I'm looking for good plan and I am felling really motivated right now! So, will this work IF I'M willing to work myself?
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    ChrissMiller1 wrote: »
    I've started working out recently and a lot of my friends said that MI40 workout plan is great!

    I think it's this one:
    http://www.weightlossmethod.org/ben-pakulksis-mi40-1-muscle-building-program/

    Does anyone here have worked out by this one? I'm just starting out and I'm looking for good plan and I am felling really motivated right now! So, will this work IF I'M willing to work myself?

    Maybe start your own thread instead of trying to hijacking this one
  • ChrissMiller1
    ChrissMiller1 Posts: 4
    edited February 2015
    eric_sg61 wrote: »
    ChrissMiller1 wrote: »
    I've started working out recently and a lot of my friends said that MI40 workout plan is great!

    I think it's this one:
    http://www.weightlossmethod.org/ben-pakulksis-mi40-1-muscle-building-program/

    Does anyone here have worked out by this one? I'm just starting out and I'm looking for good plan and I am felling really motivated right now! So, will this work IF I'M willing to work myself?

    Maybe start your own thread instead of trying to hijacking this one

    I'm sorry, I am new to all this and this forum itself, I didn't mean to hijack anything. :\
  • DymonNdaRgh40
    DymonNdaRgh40 Posts: 661 Member
    illyich wrote: »
    Piggybacking on what @ana3067 said, if you're significantly overweight, you eat at a deficit, you get enough protein, and you lift weights consistently, you'll start seeing your overall body composition change. It will help to preserve your muscle mass while you shed off fat, which in turn will make it look like you have built muscle.

    So do that until you hit your goal weight / shape, then switch to maintenance for about a month and keep lifting, then get a surplus and lift, lift, lift.

    This is what I'm currently doing and it's working so far.
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