Cut fat AND build muscle!

PetitePerfection
PetitePerfection Posts: 199 Member
edited October 7 in Health and Weight Loss
hey guys, just wondering if/how I can lose fat weight and replace it with muscle? I'm about 23% body fat right now and would LOVE to get it down to about 17%. But I want to replace the fat weight lost with muscle weight. Does that make sense?? I would like to have well defined strong muscles without the layer of fat covering them up!!

Replies

  • Jesung
    Jesung Posts: 236 Member
    That's going to be hard especially since you're a girl. What you can do is do heavy compound lifts (e.g. barbell squats, deadlifts, bench press) 3 times a week and it will help your body preserve what muscle you have right now so you'll have something to show when you do lose the fat :)
  • PetitePerfection
    PetitePerfection Posts: 199 Member
    thanks. I've started lifting recently so I guess we'll see!
  • DakotaKeogh
    DakotaKeogh Posts: 693 Member
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.
  • stephanielindley422
    stephanielindley422 Posts: 273
    That's going to be hard especially since you're a girl. What you can do is do heavy compound lifts (e.g. barbell squats, deadlifts, bench press) 3 times a week and it will help your body preserve what muscle you have right now so you'll have something to show when you do lose the fat :)

    This give me hope. I know it's close to impossible to build muscle when I still have 57ish pounds that need to go, but I try to get some serious lifting in daily...hoping it was doing some good
  • MissFit0101
    MissFit0101 Posts: 2,382
    bump
  • MissFit0101
    MissFit0101 Posts: 2,382
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.

    Pretty sure all my female functions are just fine and I'm well below 18%.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.

    Pretty sure all my female functions are just fine and I'm well below 18%.

    My goal is around 17%
    That is not unsafe for a female at all. We work just fine.
    And why low fat?
  • BigDaddyBRC
    BigDaddyBRC Posts: 2,395 Member
    That's going to be hard especially since you're a girl. What you can do is do heavy compound lifts (e.g. barbell squats, deadlifts, bench press) 3 times a week and it will help your body preserve what muscle you have right now so you'll have something to show when you do lose the fat :)

    Just because she is female? BULL****!
    The to replace it, you need to change up your macros, and yes...lift more. Lighter on the fats, heavier on proteins mid on carbs....I have a friend that went - 20/35/45 F/C/P

    Mix up your diet and you wil find the right path.
  • ninerbuff
    ninerbuff Posts: 49,026 Member
    Here's the facts: You really can't put on muscle while on calorie deficit with the exception of:

    1. Very obese/overweight and lifting
    2. Athlete returning to lifting after a long layoff
    3. A newbie who's never lifted before.

    And even then, the muscle growth is not much.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • cacrat
    cacrat Posts: 336 Member
    You won't be able to do both on a static caloric diet. You need a cyclical diet, or like has been said, cutting/bulking cycles.

    Low fat so you don't get fat. Easy
  • stephanielindley422
    stephanielindley422 Posts: 273
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.

    Pretty sure all my female functions are just fine and I'm well below 18%.

    My goal is around 17%
    That is not unsafe for a female at all. We work just fine.
    And why low fat?

    17% is about what I'm going for too, It's going to be a long road but I'll get there....and I'm sure I will still be a girl with I do. LOL
  • PetitePerfection
    PetitePerfection Posts: 199 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
    What's that?
  • BigDaddyBRC
    BigDaddyBRC Posts: 2,395 Member
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.

    Really? And you base this on what facts? Are you a doctor?
  • ninerbuff
    ninerbuff Posts: 49,026 Member
    Being female you really don't wanna dip below 18% or you'll start seeing disruptions in female function. LOTS of protein. Low fat. Have 4-5 different workout routines you alternate. Also, Calcium and Vitamin D to support bones absorbing it. You'd don't want to lose bone density.
    This isn't true. There are many fitness competitors that compete at 15%-18% and some have had to leave the stage because of TOM.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Rae6503
    Rae6503 Posts: 6,294 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
    What's that?

    It's what body builders do. What I'm trying to do now. Eat at a calorie surplus (more than it'd take to maintain) while lifing heavy 3-4 days a week. This builds actual muscle mass. Do this for a few months. You will gain small amounts of fat with any muscle gained. Then eat at a slight calorie deficit to cut fat for a few months. Repeat as much as you want.
  • ninerbuff
    ninerbuff Posts: 49,026 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
    What's that?
    You bulk up on calorie surplus for awhile then cut on calorie deficit for about 16 weeks.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • PetitePerfection
    PetitePerfection Posts: 199 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
    What's that?

    It's what body builders do. What I'm trying to do now. Eat at a calorie surplus (more than it'd take to maintain) while lifing heavy 3-4 days a week. This builds actual muscle mass. Do this for a few months. You will gain small amounts of fat with any muscle gained. Then eat at a slight calorie deficit to cut fat for a few months. Repeat as much as you want.
    Does it work? EAting at MORE than maintenance really really scares me, coming from an ED past :ohwell: but if it works I might try it
  • Rae6503
    Rae6503 Posts: 6,294 Member
    It's difficult to build muscle and cut fat at the same time. The easiest way to accomplish what you want would be bulking/ cutting cycles.
    What's that?

    It's what body builders do. What I'm trying to do now. Eat at a calorie surplus (more than it'd take to maintain) while lifing heavy 3-4 days a week. This builds actual muscle mass. Do this for a few months. You will gain small amounts of fat with any muscle gained. Then eat at a slight calorie deficit to cut fat for a few months. Repeat as much as you want.
    Does it work? EAting at MORE than maintenance really really scares me, coming from an ED past :ohwell: but if it works I might try it

    I'm definitely gaining muscle. I'm gaining fat too which is scary and I'll totally admit to freaking out just like a week ago and almost giving up. But I'm up 8lbs now in 3.5 months yet my size 6 jeans all still fit. We'll see for sure what a difference it makes when I cut in a couple of months.
  • lenny776
    lenny776 Posts: 22
    http://www.military.com/military-fitness/weight-loss/lift-to-lose

    This article helped me out a lot! Building muscle keeps your metabolism working longer and will help to cut fat
  • aquapussy
    aquapussy Posts: 112
    Intermittent fasting and heavy weight lifting. Check out Lean Gains and Strong Lifts (Google).

    I went up a lot in strength and lifts, I can now do actual chin-ups which is amazing to me since when I first got my chin up bar I could not lift my *kitten* an inch off the ground.
  • Jesung
    Jesung Posts: 236 Member
    That's going to be hard especially since you're a girl. What you can do is do heavy compound lifts (e.g. barbell squats, deadlifts, bench press) 3 times a week and it will help your body preserve what muscle you have right now so you'll have something to show when you do lose the fat :)

    Just because she is female? BULL****!
    The to replace it, you need to change up your macros, and yes...lift more. Lighter on the fats, heavier on proteins mid on carbs....I have a friend that went - 20/35/45 F/C/P

    Mix up your diet and you wil find the right path.
    Yes, females produce significantly less testosterone than men so it is more difficult to build up muscle... Not to mention that she's on a calorie deficit.
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