Lose fat and gain muscle

Welcome! There's plenty of advice- what are you looking for tips on?

Yeah, what Dano74 said. What are you trying to do?

Try the amino acid carnitine it's a fat burning amino. I use to use it when I was trying to make weight when is was powerlifting.

optiman38 wrote: »

recomp what's that ?

Shorthand for recomposition.
Eating at (or around) maintenance calories and training to simultaneously lose fat and gain muscle.
You don't need dubious supplements, train hard, eat normal food. Doesn't have to be any more complex than that.

Have a read of this thread....
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

optiman38 wrote: »

well i'm trying to lose body fat plus and gain muscle i'm doing 40 protein 30 carbs 30 fats but only first day on it but looking for supps that can help as well if needed. and looking to get down or below 15% body fat.

Not really much needed in the way of supplements (if any). A good multi-vitamin won't hurt, some whey protein (if you're having trouble hitting your protein goal) can be helpful as well as creatine.

Best of luck.

You can lose fat and then gain muscle or you can gain muscle and then lose fat. But you aren't going to be able to both gain muscle and lose fat at the same time, won't happen and even if possible for you it is pretty inefficient to try to do it that way. Fat loss happens with caloric deficit, muscle gain is going to happen with caloric surplus. If you are at maintenance (ie eating as much as you are burning) then you might be able to make small muscle gains while losing some fat (called a recomp) but honestly its easier to add muscle in caloric excess and then later lose fat in caloric deficit or vise versa.

If you are considerably overweight probably best to just focus on losing fat first while lifting and eating enough protein to retain your muscle, then after you get to lower bodyfat you can start eating more and lifting to gain muscle after. If you are not considerably overweight perhaps just eat above your maintenance and lift for muscle gains and then later you can cut fat in deficit to help that muscle show.

Aaron_K123 wrote: »

You can lose fat and then gain muscle or you can gain muscle and then lose fat. But you aren't going to be able to both gain muscle and lose fat at the same time, won't happen and even if possible for you it is pretty inefficient to try to do it that way. Fat loss happens with caloric deficit, muscle gain is going to happen with caloric surplus. If you are at maintenance (ie eating as much as you are burning) then you might be able to make small muscle gains while losing some fat (called a recomp) but honestly its easier to add muscle in caloric excess and then later lose fat in caloric deficit or vise versa.

If you are considerably overweight probably best to just focus on losing fat first while lifting and eating enough protein to retain your muscle, then after you get to lower bodyfat you can start eating more and lifting to gain muscle after. If you are not considerably overweight perhaps just eat above your maintenance and lift for muscle gains and then later you can cut fat in deficit to help that muscle show.

This. Definitely this. But I'll tell you, it's quite difficult to exercise on a calorie deficit. I lost weight with diet (100%). Now I'm building muscle on maintenance calories - a slight surplus occasionally - so I don't gain too much fat. You can do lean gains but it's difficult to do while simultaneously losing weight. That said, you can always tone and firm what you have.

Aaron_K123 wrote: »

You can lose fat and then gain muscle or you can gain muscle and then lose fat. But you aren't going to be able to both gain muscle and lose fat at the same time, won't happen and even if possible for you it is pretty inefficient to try to do it that way. Fat loss happens with caloric deficit, muscle gain is going to happen with caloric surplus. If you are at maintenance (ie eating as much as you are burning) then you might be able to make small muscle gains while losing some fat (called a recomp) but honestly its easier to add muscle in caloric excess and then later lose fat in caloric deficit or vise versa.

If you are considerably overweight probably best to just focus on losing fat first while lifting and eating enough protein to retain your muscle, then after you get to lower bodyfat you can start eating more and lifting to gain muscle after. If you are not considerably overweight perhaps just eat above your maintenance and lift for muscle gains and then later you can cut fat in deficit to help that muscle show.

In the long term that's true, but in the beginning you actually have the ability to do both. For roughly 6 months keep your protein intake at roughly 1g per 1lb of body weight or more and aim for around 2,000 calories a day. Keep your fat intake over 30grams a day. Find a good PPL program, or run 5x5 Stronglifts with the dip, and pullup accessories.

Hey OP have you considered the bodybuilding.com misc forum?

JoshD8705 wrote: »

Hey OP have you considered the bodybuilding.com misc forum?

Lol. The misc of bb.com is a joke. Go there is you want a laugh OP.

I like this guys videos, and have implemented a lot of his recommendations, and have been doing better with lifts I struggle with. https://www.youtube.com/user/JDCav24

I like this guy too
https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw