Gain muscle, reduce body fat
BradleyG4850
Posts: 1 Member
I've just started to track my macros I'm not entirely sure what I should be getting, I'm about 6ft1 and weigh about 13,10. I've been going gym for a while but had a period of 6 weeks of poor training due to injury and holidays where I lost some muscle and put on 8lbs of weight, I'm now keen to keep hitting the gym but wanting to drop my body fat, any suggestions and what macros i should be aiming for?
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Replies
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A wide range of macros have worked for people, so just eat a balanced diet in a slight calorie deficit with enough protein and you'll be fine.
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Just eat clean and don't leave the gym until you've got nothing left. If you hit legs and aren't crawling to your car get another set in.21
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gearhead426hemi wrote: »Just eat clean and don't leave the gym until you've got nothing left. If you hit legs and aren't crawling to your car get another set in.
Hard or home! Go hard or go home!5 -
Quickest way to lose body fat is cardio, although you will lose muscle as well.
Look into the cut/ bill stuff if you're so inclined0 -
Eat as clean as possible, increase protein, lift heavy and hard. Work in a couple of days of intense cardio.5
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when i have to lose weight my macros are 45-40-15 % (carbs-pro-fats), keep going to the gym is useful but it depends which is your aim.
If you don't eat more than you need your muscle won't grow, but losing body fat you will appear more muscled.
So keep lifting weghts to preserve your muscles and do cardio to lose weight faster0 -
Rule of thumb for weight loss is Protein ( 40/50%), Fat (30/40%) and carbs (10/30%). Fat never falls below 15% of total calories but make sure you prioritise healthy fat sources.9
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Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.14
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Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
Quite aside from the fact that you're not going to gain muscle eating at a deficit (outside of some noob gains, or if you're obese), why the hell would you give up strength training, and lose additional lean body mass, just to have a lower number on the scale?? Good way to end up not actually looking very good when you're done losing...7 -
Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
No. But good luck building a house without the bricks.6 -
Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
Nope. Not even close. Your comments reflect a misunderstanding of the whole process.6 -
Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
Sweet. Looks like scale weight is all fat. I don't know how physique athletes/bodybuilders/powerlifters/strongman competitors manage to have measurable mass on earth, but they seem pretty lean what with all those muscles getting in the way of their fat loss.3 -
Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
There would be a lot of very happy people if muscle gain was that simple and effortless. It sure seems to be a popular misconception though.6 -
bodieman7043 wrote: »Rule of thumb for weight loss is Protein ( 40/50%), Fat (30/40%) and carbs (10/30%). Fat never falls below 15% of total calories but make sure you prioritise healthy fat sources.
No. Rule of thumb for weight loss is eat fewer calories than you burn.7 -
Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
really? in what world would someone be able to put on muscle at a rate that would offset fat loss?4 -
Muscleflex79 wrote: »Weight loss is all about diet/eating habits. So if your main goal is losing weight I would consider cutting back on the gym as muscle gain will offset fat loss. Now if your goal is to gain muscle and lose fat simultaneously go with bodiemans7043's recommendations and find something that works for you for the long term. Just expect the weight loss to go slower, watch your composition instead.
really? in what world would someone be able to put on muscle at a rate that would offset fat loss?
Not to mention, how do you maintain weight when eating in a deficit even if assuming the offsetting were true?1 -
I think most of you didn't read my whole post and just stuck with the first sentence. That's too bad. The point I was making is, if your goal is ONLY weight loss (disregard comp) then a diet is the only thing that matters eating less calories than you burn. HOWEVER, if you want to lift weights and gain muscle while losing fat (yes this is very possible and too boot lifting weights while losing fat is complimentary, not competing), granted the offset is NOT 1:1 and you need to eat more calories (most likely at maintenance) to not damage your body. You should focus less on weight and more on your comp because the scale will go slower. Does that make sense now?7
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bodieman7043 wrote: »Rule of thumb for weight loss is Protein ( 40/50%), Fat (30/40%) and carbs (10/30%). Fat never falls below 15% of total calories but make sure you prioritise healthy fat sources.
huh...no no no...rule of thumb is eat less than you burn for weight loss - I have lost 10lbs and now maintaining/recomping eating 50-60% carbs a day (3-400g on avg)4 -
I think most of you didn't read my whole post and just stuck with the first sentence. That's too bad. The point I was making is, if your goal is ONLY weight loss (disregard comp) then a diet is the only thing that matters eating less calories than you burn. HOWEVER, if you want to lift weights and gain muscle while losing fat (yes this is very possible and too boot lifting weights while losing fat is complimentary, not competing), granted the offset is NOT 1:1 and you need to eat more calories (most likely at maintenance) to not damage your body. You should focus less on weight and more on your comp because the scale will go slower. Does that make sense now?
It's not complimentary, that's ridiculous. Why do you think bulk/cut cycles exist?2 -
I think most of you didn't read my whole post and just stuck with the first sentence. That's too bad. The point I was making is, if your goal is ONLY weight loss (disregard comp) then a diet is the only thing that matters eating less calories than you burn. HOWEVER, if you want to lift weights and gain muscle while losing fat (yes this is very possible and too boot lifting weights while losing fat is complimentary, not competing), granted the offset is NOT 1:1 and you need to eat more calories (most likely at maintenance) to not damage your body. You should focus less on weight and more on your comp because the scale will go slower. Does that make sense now?
This is still mostly a no.2 -
I think most of you didn't read my whole post and just stuck with the first sentence. That's too bad. The point I was making is, if your goal is ONLY weight loss (disregard comp) then a diet is the only thing that matters eating less calories than you burn. HOWEVER, if you want to lift weights and gain muscle while losing fat (yes this is very possible and too boot lifting weights while losing fat is complimentary, not competing), granted the offset is NOT 1:1 and you need to eat more calories (most likely at maintenance) to not damage your body. You should focus less on weight and more on your comp because the scale will go slower. Does that make sense now?
Still nope. Maybe do a little reading over at BodyRecompostition?2 -
You guys say its impossible to gain muscle and lose fat at the same time? Please link me to your scientific evidence that this is so, or is it just bro-science brains convinced it's impossible? I mean my extensive panel work is showing my Muscle Mass has been going up and my percent body fat has been going down for awhile now, I must be a freak!
Also I've checked out BodyRecompostition before. He claims science based facts but just gives his opinion and tries to sell his book/products, pretty typical from an "expert". It's his way or nothing (so you buy his products). His over-use of the word diet, body shaming and absolutes (never, always) is evident throughout. Might want to try a more actual fact/science based information source that isn't out to sell you something.
Just to clarify, you can be in a slight hypo-caloric state and maintain a positive nitrogen balance for protein biosynthesis. Anyone that says you have to be in either a cut or a bulk is either taking steroids or just plain mis-informed.6 -
You guys say its impossible to gain muscle and lose fat at the same time? Please link me to your scientific evidence that this is so, or is it just bro-science brains convinced it's impossible? I mean my extensive panel work is showing my Muscle Mass has been going up and my percent body fat has been going down for awhile now, I must be a freak!
Also I've checked out BodyRecompostition before. He claims science based facts but just gives his opinion and tries to sell his book/products, pretty typical from an "expert". It's his way or nothing (so you buy his products). His over-use of the word diet, body shaming and absolutes (never, always) is evident throughout. Might want to try a more actual fact/science based information source that isn't out to sell you something.
Just to clarify, you can be in a slight hypo-caloric state and maintain a positive nitrogen balance for protein biosynthesis. Anyone that says you have to be in either a cut or a bulk is either taking steroids or just plain mis-informed.
Lol for categorizing Lyle as bro-science. Noobs, obese, formerly trained people coming back after a long break, and enhanced lifters are able to overcome the adaptive training stimulus and simultaneously build muscle and lose fat in a deficit.
No one is disputing the fact that noob gains are real while on a deficit. Anyone in the intermediate and advanced lifter genre is going to have a difficult time since most of their muscles have adapted to adequate loads and the potential for muscle growth starts tapering off, negating any effects of muscle gain while in a deficit. Thus, bulk and cut cycles become a necessary thing. Why? Because muscles become efficient at loaded movement and generating more adaptive stimulus is going to require either an increase in load, volume, or frequency. Therefore, since increased output is necessary to handle increased stimulus, increased energy is going to be necessary. When you've dieted down to a level of leanness that can only handle a certain weight effectively, at a new lower weight, what do you think happens when you bump up calories? It becomes maintenance or a surplus, depending on the increase.
On any surplus, fat gain is going to happen. To shed the fat you built on a surplus, you have to cut. All the while lifting heavy is going to be a priority to either build or retain lean muscle. If you consider yourself experienced beyond a novice lifter, you should know that maintaining a positive net nitrogen balance is going to be difficult on a deficit and training relatively heavy. You know what kind of experienced lifters can still maximize muscle growth on a cut/deficit? Steroid users. I'd include extreme outliers with all the right genetic gifts, but they're rare enough that it's not worth including since most of them should be getting scouted into professional sports. For everyone else, drugs help.5 -
My argument was purely that you CAN gain muscle and lose fat at the same time as the title of the post is "Gain muscle, reduce body fat." Pointing out extreme examples of people 4-5 sigma from the mean isn't going to change that fact.4
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I think most of you didn't read my whole post and just stuck with the first sentence. That's too bad. The point I was making is, if your goal is ONLY weight loss (disregard comp) then a diet is the only thing that matters eating less calories than you burn. HOWEVER, if you want to lift weights and gain muscle while losing fat (yes this is very possible and too boot lifting weights while losing fat is complimentary, not competing), granted the offset is NOT 1:1 and you need to eat more calories (most likely at maintenance) to not damage your body. You should focus less on weight and more on your comp because the scale will go slower. Does that make sense now?
What you are describing is body recomposition, which is a fairly long process. If the immediate goal is fat loss, a deficit is more ideal and more aligned to the OPs goals. Whether or not the OP is going to gain muscle is driving by a lot of factors and really doesn't matter all the much unless the OP plans on getting multiple dexa scans.
OP, set a moderate deficit (~15 to 20% below maintenance), have protein around 160 to 180g per day and get on a well structured lifting routine. Play with fats and carbs for satiety and compliance. And most importantly, dont over think it too much.2 -
I agree psuLemon, well said.0
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You guys say its impossible to gain muscle and lose fat at the same time? Please link me to your scientific evidence that this is so, or is it just bro-science brains convinced it's impossible? I mean my extensive panel work is showing my Muscle Mass has been going up and my percent body fat has been going down for awhile now, I must be a freak!
Also I've checked out BodyRecompostition before. He claims science based facts but just gives his opinion and tries to sell his book/products, pretty typical from an "expert". It's his way or nothing (so you buy his products). His over-use of the word diet, body shaming and absolutes (never, always) is evident throughout. Might want to try a more actual fact/science based information source that isn't out to sell you something.
Just to clarify, you can be in a slight hypo-caloric state and maintain a positive nitrogen balance for protein biosynthesis. Anyone that says you have to be in either a cut or a bulk is either taking steroids or just plain mis-informed.
How are you measuring your body fat and lean mass?
And LOL at trying to discredit Lyle.3 -
You guys say its impossible to gain muscle and lose fat at the same time? Please link me to your scientific evidence that this is so, or is it just bro-science brains convinced it's impossible? I mean my extensive panel work is showing my Muscle Mass has been going up and my percent body fat has been going down for awhile now, I must be a freak!
Also I've checked out BodyRecompostition before. He claims science based facts but just gives his opinion and tries to sell his book/products, pretty typical from an "expert". It's his way or nothing (so you buy his products). His over-use of the word diet, body shaming and absolutes (never, always) is evident throughout. Might want to try a more actual fact/science based information source that isn't out to sell you something.
Just to clarify, you can be in a slight hypo-caloric state and maintain a positive nitrogen balance for protein biosynthesis. Anyone that says you have to be in either a cut or a bulk is either taking steroids or just plain mis-informed.
Methinks you don't know what complimentary means.
Complimentary = it aids each other.
The fact that you can't gain as much muscle in a deficit as in a surplus shows it doesn't, you even had to specify slight deficit because you seem to be perfectly aware of the fact that an actual deficit for losing weight before the next ice age is not going to result in muscle gains.4 -
You guys say its impossible to gain muscle and lose fat at the same time? Please link me to your scientific evidence that this is so, or is it just bro-science brains convinced it's impossible? I mean my extensive panel work is showing my Muscle Mass has been going up and my percent body fat has been going down for awhile now, I must be a freak!
Also I've checked out BodyRecompostition before. He claims science based facts but just gives his opinion and tries to sell his book/products, pretty typical from an "expert". It's his way or nothing (so you buy his products). His over-use of the word diet, body shaming and absolutes (never, always) is evident throughout. Might want to try a more actual fact/science based information source that isn't out to sell you something.
Just to clarify, you can be in a slight hypo-caloric state and maintain a positive nitrogen balance for protein biosynthesis. Anyone that says you have to be in either a cut or a bulk is either taking steroids or just plain mis-informed.
Slandering Lyle McDonald and posting terrible advice. Good work!5 -
My argument was YOU CAN lose fat and gain muscle at the same time. The science/evidence proves this. Plugging in an extreme example of why I'm still correct makes your bro-science look silly.5
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