Can you gain muscle and lose fat at the same time?:?
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Can you gain muscle and lose fat at the same time?:?
I was wondering if any experts can answer this question for me: If it's possible to gain muscle and lose fat at the same time. I'm doing strength training on a high protein diet and seeing results (bulking up), but I am also interested in losing fat in abdominal region. I should mention that I do about 30 min of running when I work out ( buddy said if I ran arse off for an 1 hour a day in the attempt to lose fat I'd be burning muscle too, is this true?) Ideally, looking something like bruce lee would be nice: lean and muscly. Any suggestions?
The short answer is "yes". But you cannot do it quickly. If you try to lose weight quickly you will cannibalize your muscle mass. If you try to add muscle mass quickly you will inevitably add some fat.
From experience you should:
1. Make sure you are getting sufficient protein, usually about .8 grams of protein per pound that you eventually want to weigh. So if you want to weigh 180 pounds when you are fully developed, then you need to take in about 144 grams of protein per day. Note: The recommended protein level has changed over the years--it used to be 1 gram per pound--and I don't know how scientific the current recommendations are. But certainly you should be getting between .8 and 1 gram per pound of weight you propose to weigh.
2. Make sure that the calorie level equals your daily needs. If you want to gain weight have the calorie level slightly higher than your needs; if you want to lose weight, then slightly lower. If you increase your calories to a higher level you will gain too much fat along with the muscle gains.
In general the strategy most body builders use is to gain lots of weight (both muscle mass and fat) and then trim down. This is probably quicker than the method I am recommending, but I don't think it is nearly as sustainable. In other words it is really easy to fall of the wagon on this method, but if you are in competitions this is the way that you will want to go.
From experience you should:
1. Make sure you are getting sufficient protein, usually about .8 grams of protein per pound that you eventually want to weigh. So if you want to weigh 180 pounds when you are fully developed, then you need to take in about 144 grams of protein per day. Note: The recommended protein level has changed over the years--it used to be 1 gram per pound--and I don't know how scientific the current recommendations are. But certainly you should be getting between .8 and 1 gram per pound of weight you propose to weigh.
2. Make sure that the calorie level equals your daily needs. If you want to gain weight have the calorie level slightly higher than your needs; if you want to lose weight, then slightly lower. If you increase your calories to a higher level you will gain too much fat along with the muscle gains.
In general the strategy most body builders use is to gain lots of weight (both muscle mass and fat) and then trim down. This is probably quicker than the method I am recommending, but I don't think it is nearly as sustainable. In other words it is really easy to fall of the wagon on this method, but if you are in competitions this is the way that you will want to go.
HIIT
High Intensity Interval Training
30second sprint, 60 second walk
instead of burning calories right off, and increasing ur metabolism for 1 hour like a 20 min run, it increases ur metabolism for around 24 hours, so you burn more calories through out the day.
its meant to preserve muscle mass and burn fat.
High Intensity Interval Training
30second sprint, 60 second walk
instead of burning calories right off, and increasing ur metabolism for 1 hour like a 20 min run, it increases ur metabolism for around 24 hours, so you burn more calories through out the day.
its meant to preserve muscle mass and burn fat.
ya with your height and weight your a 26 on the BMI chart fatty mc fat pants!basically though it depends where you are now...if you're fat then trim down 1st which it seems you are
i would just eat to build muscle how they are saying...and do your HIIT cardio...youll burn a bunch of calories just doing your normal weight lifting...and you can use the intense cardio (not on leg days) to burn however many more calories you need for weight loss...
yes you can do both at the same time you just have to have the right diet...i agree with packard...you gotta find the calorie intake thats right for your body...check the diet and nutrition thread sticky swanso wrote
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mzaruba423
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They did one of those tests where you are under water when you get weighed. It calculated out as "zero" or as near to that as the machine would read.mzaruba423 wrote:zero body fat? i don't know about that one
Back then I would go in the swimming pool and sink to the bottom of the pool like a anchor. girl friend at the time used to say, "Sh*t don't float."
I suppose I should have taken offense...
I eat around 1000 calories a day probably and like 100 - 130 g of protein weighing 173. Could not eating enough be causing body to store protein or what? I began eating carbs before and after workouts to prevent soreness (read that somewhere).
I'm interested in this HIIT, thx guys.
PS I'm not obese, lol, just dont have that chiselled look to the abs that I want
-Mike
I'm interested in this HIIT, thx guys.
PS I'm not obese, lol, just dont have that chiselled look to the abs that I want
-Mike
lol we can tell from ur pic that your not obese! lol
and your calorie question....YES!
im going to guess that you need over 1000 calories a day for normal body function let alone exercise!
bmr is 2000....that means that if i were to do absolutely nothing but lay in bed all day reading a book for example...inactive...i would burn 2000 calories...so with activity and exercise its higher...if your exercising and still only taking in 1000 a day...im surprised you can do it...like literally...without fainting or getting sick
if your not getting enough calories...your body will hold on to the little bit that you do give it...kind of rationing them off...and carbs are your main source of energy...your body likes using glucose primarily for energy...don't skimp on carbs 45-65% of your calories should be from them... a diet that would be roughly 2000 calories and be in the right ranges (not necessarily for you....but ballpark) would be say 140g protein...250g carbs...50g fat thats putting your protein at about 27% carbs about 50% and fat about 23%...im not a dietitian, so don't change your diet based on what im saying but what you eat is probably more important that how hard you work out for looking cut...alot of people try these crazy diets like atkins where you eat no carbs and your body is using fat for energy...puts your body in ketosis...acidic state...while their cholesterol goes thru the roof...or no fat diets...read up on some of the problems these can cause...its pretty interesting...you read the "read before posting" sticky yet?
and your calorie question....YES!
im going to guess that you need over 1000 calories a day for normal body function let alone exercise!
bmr is 2000....that means that if i were to do absolutely nothing but lay in bed all day reading a book for example...inactive...i would burn 2000 calories...so with activity and exercise its higher...if your exercising and still only taking in 1000 a day...im surprised you can do it...like literally...without fainting or getting sick
if your not getting enough calories...your body will hold on to the little bit that you do give it...kind of rationing them off...and carbs are your main source of energy...your body likes using glucose primarily for energy...don't skimp on carbs 45-65% of your calories should be from them... a diet that would be roughly 2000 calories and be in the right ranges (not necessarily for you....but ballpark) would be say 140g protein...250g carbs...50g fat thats putting your protein at about 27% carbs about 50% and fat about 23%...im not a dietitian, so don't change your diet based on what im saying but what you eat is probably more important that how hard you work out for looking cut...alot of people try these crazy diets like atkins where you eat no carbs and your body is using fat for energy...puts your body in ketosis...acidic state...while their cholesterol goes thru the roof...or no fat diets...read up on some of the problems these can cause...its pretty interesting...you read the "read before posting" sticky yet?
start at 14 calories per pound of bodyweight
173 x 14 = 2422 for you
break this up into:
1 gram per pound of bodyweight for protein = 173g / 692cals
2 grams per pound of bodyweight for carbs = 346g / 1384cals
the rest from fats so 39g / 346cals
from there decrease / increase as needed
now this looks great but isn;t really for you as you're problem is that your metabolism is no good as you don;t have much muscle and you're cal's are too low so all you need to do is read the sticky, choose the plan that fits your workout time and do as it says...don;t worry about calorie counting (waste of time anyway), just get your timing and choices right for now...that is your task for the next 4 weeks...after that we'll look at portion sizes although and meal frequency
173 x 14 = 2422 for you
break this up into:
1 gram per pound of bodyweight for protein = 173g / 692cals
2 grams per pound of bodyweight for carbs = 346g / 1384cals
the rest from fats so 39g / 346cals
from there decrease / increase as needed
now this looks great but isn;t really for you as you're problem is that your metabolism is no good as you don;t have much muscle and you're cal's are too low so all you need to do is read the sticky, choose the plan that fits your workout time and do as it says...don;t worry about calorie counting (waste of time anyway), just get your timing and choices right for now...that is your task for the next 4 weeks...after that we'll look at portion sizes although and meal frequency
Probably. But in 1969 the machinery to measure body fat was probably not very refined. The point I was making was with even a very low body fat level you would be "overweight" with many of these indexes.rynuku wrote:dont u need like 2-3 % body fat to sustain life? lol
You have to evaluate your own body on its own merits.
If you are a mesomorph with a large bone structure and well-sprung ribcage you will naturally weigh more than an ectomorph with a small bone structure (even if the ectomorph packs on substantial muscle mass).
Each body has to be evaluated on its own merits.