cutting fat and gaining muscle at the same time?

[speakeasy]

I'm trying to trim my body fat down to lose the loose baby fat around my gut area, but at the same time, I'm trying to bulk. I know if you're trying to lose fat, you have to go under your normal calorie intake, but if you're trying to bulk, then go over it. So how am I supposed to eat if I want to lose fat and gain muscle at the same time? More than 2,000 calories a day or less? Or about the same?

 

[SinJester]

You can't do both. However if you can gain a lot of muscle without gaining to much fat. If you are genetically gifted you may be able to gain a lot of muscle while losing a small amount of body fat. Just keep in mind that if you gain a lot of muscle your gut will look smaller in comparison and you will look better. From there you can change to a cutting diet and keep all your hard earned muscle if you do it right. Unless you are really overweight gain muscle first.

 

[Warboss Alex]

You can't do both.

Yes you can.

Thing is, people get the wrong idea and think they can get huge and ripped at the same time - you can gain 10lbs of muscle and lose 10lbs of fat simultaneously over a few months and look a hell of a lot better at the end of it, but not everyone is a candidate for body recomposition like this. someone with 30% bodyfat would be better dieting, a 120lb kid would be better off gaining 20-40lbs, etc..

 

[SinJester]

Yes you can.

Thing is, people get the wrong idea and think they can get huge and ripped at the same time - you can gain 10lbs of muscle and lose 10lbs of fat simultaneously over a few months and look a hell of a lot better at the end of it, but not everyone is a candidate for body recomposition like this. someone with 30% bodyfat would be better dieting, a 120lb kid would be better off gaining 20-40lbs, etc..

Definetely agree with the second part although I'm just keyboard jockeying and repeating what I've read in books. Perhaps it would have been better to say 'some people can't'.

 

[Warboss Alex]

Definetely agree with the second part although I'm just keyboard jockeying and repeating what I've read in books.

two out of three's not bad.

 

[Colossus]

I'm trying to trim my body fat down to lose the loose baby fat around my gut area, but at the same time, I'm trying to bulk. I know if you're trying to lose fat, you have to go under your normal calorie intake, but if you're trying to bulk, then go over it. So how am I supposed to eat if I want to lose fat and gain muscle at the same time? More than 2,000 calories a day or less? Or about the same?

This is possible, but not in the way people tend to think it is.

First of all, gaining exclusively lean muscle is a daydream. If you want to add sustainable (dense) muscle mass to your frame, you will HAVE to put on some bulk in the process. When I say "bulk" I mean some adipose tissue, and some fluid weight. After a bulking cycle you can lose that extra non-metabolic mass with in a few weeks. That is why athletes do things in cycles, because it works. The body is designed to function optimally in cycles of lower-calorie/higher calorie intake, and lower/higher intensity exercise.

The best way to go about your objective would be to maintain a disciplined clean diet while lifting moderate poundages w/ high intensity. This should effectively oxidize some of that extra weight you're carrying around and build some lean mass in the process. The quality mass-building can come later when you have a more lean foundation to work with.

Your diet is going to be the make-or-break factor in whether or not that baby fat goes away. Lean meats, whole complex carbs, and limited selective lipids (fats with little propensity for storage) are going to have to be your staples. I don't know what your bodyweight is, but if you are an average sized guy you shouldn't exceed 2500 calories/day during this period. Your training should be fast-paced and include three 20-40 minute sessions of cardio per week at ~65% of your max HR. Utilize supersets, drop sets, and compound exercises in the 8-12 rep range. No monster weights. Lift 3-4 days per week and do your cardio 3 days per week. You can do these on the same day.

You should see a marked difference in your body comp within 3-4 weeks, but you have to be diligent!!

 

[speakeasy]

Colossus, I probably should've mentioned that I do Krav Maga about a couple times a week, which is very intensive as far as cardio. Also cycling is a big hobby of mine and I ride my bike almost everywhere to do errands and I do 20min difficult uphill rides(20mins up 10mins down) about 2-3x a week.

My height is 5'8" and I float between 177-180. I'm not fat by anymeans and people think I'm crazy when I tell them I'm trying to lose body fat. Almost all the fat in my body is in one spot, and that's on my belly and a slight love handle. When I'm standing, you hardly see it, but when wearing a tshirt, it protrudes out a little. Seriously, I know I don't have any real need to lose weight, I'm in good shape, but right here, we're just talking pure vanity and wanting to get that beach body.

 

[Colossus]

Gotcha. Sounds like your training is sound.

I think, then, this can be solved primarily with diet. You have to force your body to oxidize your fat stores for fuel instead of glucose. I think with a month of precision dieting you should see great progress. Clean, natural food only. Watch your calories like a hawk and lower your sodium intake a little bit.

 

[020204]

Advertisers like to sell people the concept of gaining muscle and loosing fat at the same time to sell products. I am 5''8 in shoes and have weighed up to 180 at my heaviest. While I looked buff I certainly don't believe my definition or cardio fitness was anywhere near as good as it is now that I am around 147-150 lb. I incorporate studio cycling, kettlebells, rowing and Body pump into my training. To get a beach body you only need to eat clean and do plenty of cardio and some weight training for shape. Adding a few pounds of muscle is ok, it is a much better idea to stay consistant with your bodyweight. Bodybuilding doesn't really advocate this and I believe it is largely to do with the supplement industry, which advocates the concept of constantly stripping and adding weight. When you look at beach bodies, you should be emulating guys like Timberlake, David Beckam or just a surfers body.