Gain Muscle Lose Weight

jclark829
jclark829 Posts: 4 Member
edited December 2024 in Health and Weight Loss
Looking for help building muscle and losing fat at the same time.......mainly need help setting up my nutrition parameters.

Replies

  • mecoconleche
    mecoconleche Posts: 86 Member
    I believe it's easier as a beginner. Eat at a deficit, strength train using progressive overload and take in at least .8g of protein per lbs of body weight
  • trigden1991
    trigden1991 Posts: 4,658 Member
    You can't do both. The best course of action is get as lean as possible then start to increase calories and build muscle. Trying to do both simultaneously will lead to no progress!
  • capaul42
    capaul42 Posts: 1,390 Member
    If you search "recomposition" on the MFP blog, there are two articles. I believe one of them has the calorie/macros goals in it.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    you can do both - but it's slow going

    look for recomposition

    if that is you in your avatar though you're clearly used to bulk and cut cycles - recomp is the same but takes longer
  • terbusha
    terbusha Posts: 1,483 Member
    That's a fine line to walk, and making progress is slow, but it can be done. The best way is to eat to maintain weight while working HARD at resistance training (body building style).

    Here is what I do for macros
    Protein: ~0.8-1.2 g/lb of body weight
    Fat: ~20-25% of calories
    Carbs: the rest of your calories

    As for calories, eat at a level where you maintain your weight. If you find that your weight is changing at a particular calorie level after 2-3 weeks, then make an adjustment and go another 2-3 weeks. Rinse and repeat.
  • jclark829
    jclark829 Posts: 4 Member
    Thats me in the avatar Ive always been strong but never been able to get below about 20% body fat over the last 3 months ive switch my diet up and im down 20lbs (around 17%) and although I look stronger I definitly lost some strength
  • jclark829
    jclark829 Posts: 4 Member
    Sued0nim wrote: »
    you can do both - but it's slow going

    look for recomposition

    if that is you in your avatar though you're clearly used to bulk and cut cycles - recomp is the same but takes longer

    Ive always tried to bulk untill now...... not sure if your refering to steriods but im 100% natural 6' 1 200lbs about 17%bf

  • jclark829
    jclark829 Posts: 4 Member
    terbusha wrote: »
    That's a fine line to walk, and making progress is slow, but it can be done. The best way is to eat to maintain weight while working HARD at resistance training (body building style).

    Here is what I do for macros
    Protein: ~0.8-1.2 g/lb of body weight
    Fat: ~20-25% of calories
    Carbs: the rest of your calories

    As for calories, eat at a level where you maintain your weight. If you find that your weight is changing at a particular calorie level after 2-3 weeks, then make an adjustment and go another 2-3 weeks. Rinse and repeat.

    Thanks, Thats basically what Im doing i guess i just have to give it more time....Ive just always been the type of person to see results quick and thats definitely not the case right now
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