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H&R Moderators: VerbalTruist
Can I lose fat and gain muscle simultaneously?
- Thread starter Pingu
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yougene
Bluelighter
- Joined
- May 19, 2003
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- 3,336
It depends. Some vegan body builders get buy with 50-80 grams of protein per day with good results.
You can look into Shawn Phillips routine for building mass without a bulking stage. Basically you eat 5-7 small balanced meals per day rather than 3-4 large ones.
You can look into Shawn Phillips routine for building mass without a bulking stage. Basically you eat 5-7 small balanced meals per day rather than 3-4 large ones.
Eat 6 meals, high in protein, good fats and good carbs.
Don't over feed yourself.
Do a little bit of research online... there are some really good guides if you look around. Also talking to a nutritionist can help.
When I say good carbs I mean stuff like whole wheat breads and pasta, potatoes, brown rice. Stuff you don't want to eat is white breads corn chips, shit like that. Veggies are important too as they give you vitamins. Oh oatmeal too thats good.
I just try and eat well and consume 1 or more grams of protein per pound of me. I started working out last semester and I've seen some pretty great progress with my routine. You should try some really high intensity cardio too.
Don't over feed yourself.
Do a little bit of research online... there are some really good guides if you look around. Also talking to a nutritionist can help.
When I say good carbs I mean stuff like whole wheat breads and pasta, potatoes, brown rice. Stuff you don't want to eat is white breads corn chips, shit like that. Veggies are important too as they give you vitamins. Oh oatmeal too thats good.
I just try and eat well and consume 1 or more grams of protein per pound of me. I started working out last semester and I've seen some pretty great progress with my routine. You should try some really high intensity cardio too.
yougene
Bluelighter
- Joined
- May 19, 2003
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- 3,336
>>so just eat the same but spaced between more meals, or eat more of the same sized meals?
The general rules of thumb are use an 8inch plate and divide it into 3 equal sections. 1 section for proteins, 1 section for carbs, and 1 section for greens.
High intensity training keeps metabolism up long after you are done training. Also builds fast twitch muscles.
The general rules of thumb are use an 8inch plate and divide it into 3 equal sections. 1 section for proteins, 1 section for carbs, and 1 section for greens.
High intensity training keeps metabolism up long after you are done training. Also builds fast twitch muscles.
Hit the weights hard 5-6 days a week and 3-4 times a week do some sort of aerobic exercise (biking, jogging, basketball etc. This will allow you to gain muscle mass and lose fat simultaneously.
And get a good diet going. MOST important thing is diet.
And get a good diet going. MOST important thing is diet.
KStoner6tb
Bluelighter
IMO, if the diet is not just about perfect, it ain't gonna happen. Just maintaining muscle while cutting up can be difficult. That's why most people try to split it up to either 'bulking' or 'cutting.'
I'm having success by keeping a clean diet with lots of calories, around 1.5 mg of protein per lb. of bodyweight, and usually having my carbs in the morning or right after a workout. Also try not to have lots of fat AND carbs in the same meal.
UP your cardio so you're doing a lot. I'd suggest 5-6 times a week.
LIke I said, it's going to be hard to do a 'lean bulk' as some people call it. Takes some serious dedication and dicipline.
I'm having success by keeping a clean diet with lots of calories, around 1.5 mg of protein per lb. of bodyweight, and usually having my carbs in the morning or right after a workout. Also try not to have lots of fat AND carbs in the same meal.
UP your cardio so you're doing a lot. I'd suggest 5-6 times a week.
LIke I said, it's going to be hard to do a 'lean bulk' as some people call it. Takes some serious dedication and dicipline.
Jabberwocky
Frumious Bandersnatch
Its possible but it requires being ON IT with your diet
the way to do this properly is to cycle calories up and down from day to day (more when you need to recover and less when you don't).
imo its still very hard...I've successfully gained mass and lost fat at the same time (by measurements) but the mass gain was real slow
now that I go in cycles, by overfeeding then (slightly) underfeeding for a few weeks I am gaining way more weight consistently.
Actually now that I am taking 400mg test a week I am losing fat and gaining muscle at the same time quite easily.
the way to do this properly is to cycle calories up and down from day to day (more when you need to recover and less when you don't).
imo its still very hard...I've successfully gained mass and lost fat at the same time (by measurements) but the mass gain was real slow
now that I go in cycles, by overfeeding then (slightly) underfeeding for a few weeks I am gaining way more weight consistently.
Actually now that I am taking 400mg test a week I am losing fat and gaining muscle at the same time quite easily.
KStoner6tb
Bluelighter
I'm freakin jealous..How many calories do you figure you're taking in daily Gaian?
Jabberwocky
Frumious Bandersnatch
about 4,000
>ENLiGHT*
Bluelighter
You cant gain mass and loose fat at the same time.
Again you CANT, or if you are your results compare to nothing.
Again if youre running test like Gaian is you have some possibilty of it.
BUT a big BUT most pro's run test during their cutting cycles as for mass cycles also.
Test is the foundation to all cycles.
But enough of that, naturally you should have a 16 week bulking cycle where you eat and train 4-5 times a week. Rest is a MUST. Without proper rest you are burning yourself out. After your 16 weeks you switch to a hight intensity workout including your weights as before but with much more cardio included. Remember diet IS everything.
Good Luck
Again you CANT, or if you are your results compare to nothing.
Again if youre running test like Gaian is you have some possibilty of it.
BUT a big BUT most pro's run test during their cutting cycles as for mass cycles also.
Test is the foundation to all cycles.
But enough of that, naturally you should have a 16 week bulking cycle where you eat and train 4-5 times a week. Rest is a MUST. Without proper rest you are burning yourself out. After your 16 weeks you switch to a hight intensity workout including your weights as before but with much more cardio included. Remember diet IS everything.
Good Luck
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oxygirly
Ex-Bluelighter
yes, but u need aerobic exercise too
KStoner6tb
Bluelighter
What is that supposed to mean? I've actually managed to stay right around the same weight, even gain 5 or so pounds of muscle; while losing a significant b.f. %.
True, test makes it a LOT easier to accomplish the same goal, but it can be done naturally your if workouts, diet, and cardio are spot on. It's not going to be 20 pounds of ripped up muscle; I'm not saying that. Like I said, I hovered right around the same weight, while shaving a few inches off my waist and keeping all my strength.
>ENLiGHT*
Bluelighter
Not to sound like an ass but 5 pounds of mass falls into the category of nothing.
I am glad ur cutting weight but my point stands that the two NEED to be kept seperate.
Bulk then cut.
I am glad ur cutting weight but my point stands that the two NEED to be kept seperate.
Bulk then cut.
KStoner6tb
Bluelighter
You've either seen one too many cell-tech adds, or you're experienced with steroids. Gaining 5 lbs of muscle naturally while cutting fat is not easy man. You've giving the wrong impression to people just getting into the workout game. CAn't set the bar at the unrealistic "you can gain 20 lbs of muscle in 3 months with just cell-tech!!!!" With 800 mg of test giving a helping hand, yah 5 lbs is nothing to write home about.
I do agree that it is probably ultimately easier(dosen't mean it is the only way) to bulk, then cut. Of course I stated earlier in the thread that is what most people choose to do; just because keeping a clean diet year round sucks ass.
Gaining 5-7 lbs of muscle while losing 3-4%bf naturally over the course of 3.5 months is something I'll take over bloating up 15 pounds(your bulk) then cutting and keeping around the same 5-7 lbs. all while taking 6 months or more. Of course things change dramtically when gear is involved. I'm speaking just from a natty standpoint.
Most people that bulk then cut are either serious bodybuilders, or just enjoy the lax diet restricitions while bulking.
I know many people who bulk&cut supposedly, but it seems like they're always in the bulking stage. Nobody ever wants to cut out all the good shit.
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Enlight that is bullshit and you know it. Gaining good amounts of mass while losing body fat is not impossible.
Lift enough, eat enough protein, and do enough cardio and you'll pack on the muscle and trim the fat.
It's difficult but can be done.
Lift enough, eat enough protein, and do enough cardio and you'll pack on the muscle and trim the fat.
It's difficult but can be done.
>ENLiGHT*
Bluelighter
Ha youre right about the STAYING in bulking stage...
I havent done a cycle yet, but from certain someone that is really into it and some of his friends, it goes somewhat like this..
Bulk then cut...Same goes naturally, I mean how do you expect to put on 30pounds in 16 weeks (even if its NOT all muscle mass) without constantly eating? Youre gonna tell me that if you bang cardio after every workout you will put on the same weight? Youre going to burn fat? It sounds like your process of putting on weight that way will take you years....Why do ALL amatures and pro's use the bulk then cut process? I mean its their life, and I am sure noone bulks and cuts at the same time EVEN if youre running a cycle..In fact the first rule to a cycle that you shouldnt bulk and cut at the same time...
Nothing less if you managed to put on weigh and cut some BF, good for you, but I am quite positive that if you try the more conventional way you will get more results.
I havent done a cycle yet, but from certain someone that is really into it and some of his friends, it goes somewhat like this..
Bulk then cut...Same goes naturally, I mean how do you expect to put on 30pounds in 16 weeks (even if its NOT all muscle mass) without constantly eating? Youre gonna tell me that if you bang cardio after every workout you will put on the same weight? Youre going to burn fat? It sounds like your process of putting on weight that way will take you years....Why do ALL amatures and pro's use the bulk then cut process? I mean its their life, and I am sure noone bulks and cuts at the same time EVEN if youre running a cycle..In fact the first rule to a cycle that you shouldnt bulk and cut at the same time...
Nothing less if you managed to put on weigh and cut some BF, good for you, but I am quite positive that if you try the more conventional way you will get more results.
Jabberwocky
Frumious Bandersnatch
some people dislike being a bit chunkier than normal. In the summer for instance I can't tolerate any extra fat because I do things where my strength to weight ratio is important (climbing, biking, etc).
I usually put on a few lbs of fat during winter because as you mention its hard if not impossible to gain good muscle if you don't allow yourself to gain some fat. The amount of fat though is dependent on how careful you monitor little miniature cut cycles in the midst of your bulk.
but its all kinda moot...its simple just eat a little more than you need to maintain and work real fucking hard in the gym. You'll drop fat and gain muscle with a good level of natural testosterone.
I usually put on a few lbs of fat during winter because as you mention its hard if not impossible to gain good muscle if you don't allow yourself to gain some fat. The amount of fat though is dependent on how careful you monitor little miniature cut cycles in the midst of your bulk.
but its all kinda moot...its simple just eat a little more than you need to maintain and work real fucking hard in the gym. You'll drop fat and gain muscle with a good level of natural testosterone.
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