ADVICE PLEASE: Need to build muscle and lose fat

AlexJourneyHall
AlexJourneyHall Posts: 137 Member
edited October 5 in Fitness and Exercise
My plan was to lose weight and then later build muscle. Well, I've lost much of the weight. Now I really want to build muscle, but I really wanna lose fat too. Please, help me figure this out...How do I build muscle? My muscles in my upper body a fairly weak and no matter how I try I can't seem to get much results out of it. Is it due to my low calorie diet? or not getting enough protein?

Please, anyone with advice please give me some on how I can build muscle and get rid of stubborn fat, even if it means I have to do one before I can do the other.

Replies

  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
    bump
  • emsibun
    emsibun Posts: 208
    Really interested to see what an expert has to say on this :smile:
  • erickirb
    erickirb Posts: 12,294 Member
    You can still strengthen your existing muscles without putting any more on. See my response to your earlier post regarding the book I suggested.

    Than being said it is very very difficult to build muscle and lose fat at the same time, it is much easier to do bulk and cut cycles as it takes a caloric surplus to build new muscle, but you can retain and even strengthen existing muscle by doing heavy weights and eating enough protein while in a caloric deficit.
  • skylark94
    skylark94 Posts: 2,036 Member
    I'm in the same boat as you. Now that I've lost 21 pounds, I want to strength train and drop the last 10 more slowly. I'm following a plan from the book, "You Are Your Own Gym". I've always preferred body weight exercises over machines and it's a workout I can do at home. The book also has a companion app for the iPhone, which makes things really easy to track.

    If you have a gym, you may also want to check out, "The New Rules of Lifting for Women".
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    I would hire a trainer for a few sessions. Learn a whole body routine for the week; take good notes! We can't teach you the art of bodybuilding on a thread. Some will try...
  • Alachofra15
    Alachofra15 Posts: 117 Member
    I'm by no means an expert but if you're putting the work in (i.e. strength training) but not seeing results it could well be not getting quite enough protein. if you're not already, you could try a protein shake or similar after your workouts which help repair the muscle faster and so I assume help build it as well.

    A lot are really expensive, with loads of extra supplements included - you probably don't need anything fancy. I use a protein shake after a workout for that and maybe another or some other form of condensed protein to help with energy/appetite during the day and it's worked for me - building muscle and losing fat at the same time.
  • ianblaster
    ianblaster Posts: 1 Member
    I struggled with this same issue for months and months. Then I stumbled across a website that contained the article I posted below. This will answer your question. This website is full of great information about all aspects of your diet, workout, and how to put it all together. It is intense-workout . com Good luck!

    Building Muscle and Losing Fat at the SAME Time
    ========================================

    Question: I'd like to build some muscle, but at the same time, I also have some fat I'd like to lose. Most of the articles I read are about doing one or the other. But what about someone like me who wants to do BOTH?

    Is it possible to lose fat and build muscle at the same time? If so, how? If not, what am I supposed to do instead to reach both goals as fast as possible?

    Answer: In order for me to answer this question in a way where you'll actually understand it, I first need to explain the one huge difference between losing fat and building muscle.

    Now, don't get me wrong... there are a bunch differences between the diet and workout that's perfect for losing fat, and the diet and workout that's perfect for building muscle (all of which are explained in The Ultimate Fat Loss & Muscle Building Guide).

    However, there is one difference at the very top of that list that is significantly more important than all of the others.

    And that difference is: calorie intake.

    Basically, in order to lose fat, you need to eat LESS calories than your body needs. Doing this creates a caloric deficit, and this causes your body to burn your stored body fat for energy instead. And taaadaaa, you end up losing fat.

    On the other hand, in order to build muscle, you need to eat MORE calories than your body needs. Doing this creates a caloric surplus, and when combined with a proper workout routine, this causes your body to use these extra calories to create new muscle tissue. And taaadaaa, you end up building muscle.

    So, losing fat requires eating less calories, and building muscle requires eating more calories. With me so far? Good.

    Now to answer the almighty question... is it possible to lose fat and build muscle at the same time?

    For the majority of the population, the answer is no. It's not possible to truly do both simultaneously.

    Why? It's pretty obvious. Because you can't eat less calories AND more calories at the exact same time. It's like trying to sit and stand at the exact same time. It just can't happen.

    I will mention that there actually are a couple of exceptions here, most notably steroid users and fat beginners (I explain why in The Ultimate Fat Loss & Muscle Building Guide).

    But, pretty much everyone else will fail to reach either goal when they try to do both at the same time.

    It sucks to hear that, but it's the truth. Knowing it will help you avoid being one of those people who spend years trying to lose fat AND build muscle and sadly never do either.

    And this brings us to the new almighty question... what the hell are you supposed to do instead to reach both goals?

    Simple. Since you can't lose fat and build muscle at the exact same time, you need to do alternating phases of each.

    Meaning, for a certain period of time, focus your diet and workout primarily on losing fat (while also placing a secondary focus on maintaining muscle). Then, for a certain period of time, focus your diet and workout primarily on building muscle (while also placing a secondary focus on not gaining fat).

    From there, you'd just switch from phase to phase until you end up with the body you want.

    Exactly how long each of these phases should last, exactly how many times you'd need to switch from phase to phase, and exactly which phase you should start off in first depends solely on you and how much fat you need to lose and how much muscle you want to build.
  • mandylooo
    mandylooo Posts: 456 Member
    I had a quick look at your food diary and you definitely need to address the amount of protein you're getting in your diet. - way too low even when you hit your calorie goal for the day.

    I'm looking for tips on putting on lean weight at the moment as well, so I'll leave the exercsie pointers to come from others.
  • vanessaclarkgbr
    vanessaclarkgbr Posts: 731 Member
    bump for later.
  • Mgrogers09
    Mgrogers09 Posts: 61 Member
    Yeah protein intake is much too low for muscle gains. I have been told by personal trainers and body builders to eat 1.5 grams of protein for every pound of body weight so I should at 215 pounds take in (215* 1.5) 322.5 grams of protein everyday. This is a TON of protein and my goal right now isn't really to gain muscle...im more worried about losing the fat. But i would bump up your protein by alot...you really have to TRY and take in that much protein--- shakes are the easiest for someone "calorie consious". For weight loss look for "isopure" brand- has zero carbs and 24 grams of protein per scoop i think . Also make sure if you get a protein it is a "whey isolate" - these will tend to have a high protein to calorie ratio and are better absorbed by the muscle.

    I must add on to what ianblaster said though because of my own experience. I have lost close to 25 pounds and through body fat % measurements (bio-impedence) i know that 11 pounds of that weight lost was muscle!!!! WTF!!!! However my upper body lifts have stayed the same or gone up. My thinking is that i was 245 lbs when i started and i do a ton of cardio so the muscle lost came from my legs( ive lost alot of inches around my thighs). But i kept up with lifting heavy on my upper body work outs and protein intake so i gained muscle on my upper body, lost muscle on my lower body, and lost fat from all over.

    Basically my advice is double your protein intake and lift to failure (cant do anymore reps) and the major upper body muscle groups. I geuss i just could have said that but o well
  • erickirb
    erickirb Posts: 12,294 Member
    Yeah protein intake is much too low for muscle gains. I have been told by personal trainers and body builders to eat 1.5 grams of protein for every pound of body weight so I should at 215 pounds take in (215* 1.5) 322.5 grams of protein everyday. This is a TON of protein and my goal right now isn't really to gain muscle...im more worried about losing the fat. But i would bump up your protein by alot...you really have to TRY and take in that much protein--- shakes are the easiest for someone "calorie consious". For weight loss look for "isopure" brand- has zero carbs and 24 grams of protein per scoop i think . Also make sure if you get a protein it is a "whey isolate" - these will tend to have a high protein to calorie ratio and are better absorbed by the muscle.

    You don't need that much protein, 0.8 to 1.0 grams per lb of lean mass is enough. so if you are 215 at 15% BF, you should get between and 146 and 183gs (215*.85*0.8 and 215*.85*1).
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    It is VERY difficult to lose fat AND build muscle at the same time. IMO, pick one and focus on that for a while, then switch it up. That's basically what bulk/cut cycles are about... add muscle for a period of time, then cut fat.

    Since you've had success losing weight (I assume you're at least reasonably healthy about it), I won't get into that. As for building muscle... Eat a moderate calorie surplus (10-20% above maintenance) with .8-1g of protein and .3g of fat per pound of body weight. For workouts... lift, and lift heavy - the max you can lift for 5-8 reps in 3-5 sets. Compound movements are generally more effective/efficient, so work our lifting program around them.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    You can increase your strength while burning fat. If you haven't already been doing resistance training for awhile, then your muscles will get stronger and more toned as long as you eat enough protein (even if you arent' eating a calorie surplus). Just start doing resistance training and make sure to eat enough protein. It's incredibley difficult for women to build large muscles (and pretty hard for men too), so don't worry about that at all, it won't happen. Instead you'll get stronger, more toned, and burn fat.

    Now, if you've already been strength training for awhile, or already have a very low body fat percentage, then you might have to eat more calories to build strength. However, the vast vast majority of people are not even close to a point where they actually need to choose b/w bulking and cutting. Keep in mind that your strength increases will be much less than if you were eating a calorie surplus, but you'll still slowly get stronger.
  • Xtina_Beba
    Xtina_Beba Posts: 218
    Eat Clean, Take in all your macro nutrients, Lots of water, HIIT, Circuit Training, Weight Training & plenty of sleep.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    You don't need that much protein, 0.8 to 1.0 grams per lb of lean mass is enough. so if you are 215 at 15% BF, you should get between and 146 and 183gs (215*.85*0.8 and 215*.85*1).

    Yeah, and even that's more than most people actually need unless they're seriously doing some heavy lifting and trying to bulk up(which I assume is not that case with the 18 y/o female OP).
  • what923
    what923 Posts: 100 Member
    Ditto to most of mgrogers90...I worked with a trainer a few times this year for exercise routines based on my goals (I am a runner and they change a bit thru the year depending on what race I have coming up). The good protein doesn't have to be that expensive...I buy on line thru ProSource- pretty affordable. All my advice here is passed on from my trainer so I don't take credit. Amount of protein is probably #1- your body needs it to build muscle. Overall calorie intake can't be too slim because your body needs good calories to rebuild also. The weight won't come off as fast during 'building' periods but you will still lose inches.

    I highly recommend paying for 2-3 visits with a trainer and have them set a program for you. Change is also huge for building...our bodies get accustomed to what we do (like mine with running so I have to keep adding and changing hill training & intervals to shake it up...otherwise we become super efficient at doing one thing and then we won't burn as many calories anymore for that effort). So with weights you can make a program last long if you do two weeks at max weight sets of 8, two weeks at med weight sets of 12 and then 2 two weeks at sets of 12,10 & 8...and go thru this 6 weeks 2-3 times. According to my trainer if you are looking to 'build' you also have to be very committed to that- minimum 3 days a week lifting and 4-5 is better.

    I had to learn the hard way- trying to gain muscle, lose fat and increase my speed this summer- I bonked! Hit a wall and my body gave out...my legs just didn't have it and my running suffered- became slower and more difficult. It's a tricky balance and lots of things seem counterintuitive- like often we need to eat MORE to LOSE weight...can't have the body thinking it's starving.

    Good luck and stay the course!
  • chicklidell
    chicklidell Posts: 275
    I eat 175g of protein a day, I'm a competitive bodybuilder....I eat under 140 grams of protein, I struggle with putting on muscle...0.8-1g isn't enough for building..it simply won't do the trick. And the whole macro nutrient garbage...and water? nothing to do with building muscle...Eat, high protein, timed intervals, and lift your a** off in the gym, make it heavy and hard.
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