Shed off the fat and put on the muscle

Wish I could help that's my dilemma too:-( feel free to add me maybe we can learn from each other. Good luck :-)

If u eat a lot of carbs you can cut down on it and eat it in moderation

TavistockToad wrote: »

CaddyCruisin wrote: »

any tips on how to quickly shed off excess body fat and get more weight for muscle in return?

Other than newbie gains you can't really lose fat and gain muscle at the same time unless you do recomp, which is slooooooow.

I have a question about recomp. What does it look and feel like along the way? Like do you see the muscle getting ever so slightly larger over time (with incrementally greater circumference)? Or does the fat reduce and the muscle size stays the same (same circumference)?

Is it that when you tense your muscles, you can start to much more clearly see and feel them contracting under your skin and fat, while the fat overtop sort of looks the same? (I think that might be starting to happen to me - I've been eating at maintenance for a few months but working as hard as I can, and I think my quads and hamstrings are a little larger than they were, but everything else looks the same.)

keep your protein on the high side of what you should consume. Whats working for me is after i do my weight training i do 30 minutes of hiit cardio on the bike. The fat is coming off I am managing to not lose muscle. I lift on the heavy side to.
Check out Chris Jones, Physiques of greatness on youtube. He knows his stuff

I started with the same goal, but after a few months I finally admitted it wasn't working. Building muscle takes calorie surplus, losing fat takes a deficit.

What gets doubly frustrating is having to strength train on a deficit to just to keep from LOSING muscle. Lately I've just been concentrating on losing fat, and am planning on shifting focus once I'm down to my goal.

To reduce body fat , eat at a deficit.
If you'd like to gain muscle, eat at a surplus and lift heavy things

It's not impossible to do both at once. You don't need to be eating a surplus of calories to gain muscle mass. Given it's easier to gain muscle and strength when eating a surplus of calories, your body can still make lean gains without the need to consume more calories than you burn. I was able to do both, but it is hard work. I followed an intermittent fasting programme. If you want more info pm me on my routine. But for you if you do cardio in a fasted state the fat will come off, but you need to be careful not to do intense cardio in a fasted state or you will body will start to burn muscle as its energy source instead of fat. It's advised to do an hour or so brisk walking in a fasted state. So if you can do that most mornings before breakfast or something you will begin to lose fat and not waste muscle. Additionally weight-training, specifically, muscle hypertrophy training will help you build muscle. If you can weight-train 4-5 times per week, working the muscles to failure and recovering properly you will be rockin. Make sure your diet is on point, i.e. eating high lean protein meals, good carbs (brown rice, sweet potato, wholewheat etc) eat lots of veggies (green vegetables specifically) and limit your sugar intake you will be on track. Also supplements will help along the way, things such as; BCAA's- which is an amino acid which will help prevent your body from going catabolic and burning muscle as its energy source. Protein shakes and multi-vitamins might also be worth while researching.

Eat at a deficit and be more active?