Gain muscle, reduce body fat
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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
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