Gaining muscle while loosing weight

Henchup · Post by **Henchup** » Tue Jun 10, 2008 6:03 pm

Okay, Ive recently decided i want to loose some weight whiling toning up muscle. Im currently 5'10 and weigh about 180lbs, i have a fair bit of excess fat that i really want to loose, while also building up muscles for greater definition. Problem i have is all diets either suggest eating low for weight lose, or eating tones for muscle building. If I was to eat loads to get muscle it wud be hard to then loose current fat. I was wondering what sort of diet i shud eat in order to loose fat while I work on muscle building. Also what sort of exercises should I be aiming to do? I want to work on all parts of body increasing strength while loosing fat.

Patrick · Post by **Patrick** » Tue Jun 10, 2008 6:15 pm

your in the same boat as alot of people man you should search the diet section of this form for food ideas and i would suggest total body workouts waterbury method would be a good one to start with for sure.

swanso5 · Post by **swanso5** » Tue Jun 10, 2008 7:09 pm

well just eat moderately but the right foods at the right times....go to diet section and read 'before posting...'

DianaB · Post by **DianaB** » Tue Jun 10, 2008 9:19 pm

"train like a powerlifter, eat like a bodybuilder"

Tyler Hawke · Post by **Tyler Hawke** » Wed Jun 11, 2008 5:28 am

I've just gone through this (to a degree). In January I was 220. As of yesterday, I am down to 205 but I have shaped up-tightened up, look better, put on some muscle.., whatever.

Simply put - I cut portions first. The started to pay attention to calories. Then I transitioned over to eating between 4 and 6 smaller meals a day, cutting between 200 and 500 calories from diet. Again, I then slowly transitioned diet over to a more protein, less fat and carb intake - but I did not cut these out nor was I a saint about this everyday. But in general, I keep a pretty good diet.

I work out full body workouts for 45 minutes to 1 hour, 3 days a week - mostly compound exercises but mix in some ISO's as well ( i know some frown on this but hey..., it's for me and t seems to work). I do cardio 2 or three times a week - a mix of HIIT and regular jogging, 5km minimum.

I'm 5 lbs from goal weight which is 200lbs for 45th birthday, in 3 weeks. I want to hit it and have started to actually cut back even more on the calorie intake and amped up the cardio a little just to make sure I get there....,

For me though, if it takes an extra week or more, I don't care - I'm working it, I've developed pretty good discipline while still enjoying myself. I do not deny myself a beer or two after a good day of yard work and I'll have an Ice cream sundae with the kids because that's life to and I'm enjoying. I've lost double chin and a bunch from love handles - still have a little more to go- but I'm doing great overall and am in the best shape of life since early thirties.

I guess what I'm expressing is you can find a balance, but don't expect it to happen quickly.

swanso5 · Post by **swanso5** » Wed Jun 11, 2008 6:03 pm

[/quote]I'm 5 lbs from goal weight which is 200lbs for 45th birthday, in 3 weeks. I want to hit it and have started to actually cut back even more on the calorie intake and amped up the cardio a little just to make sure I get there....,

here's take...

i don't like goal weight figures...as you said you've made some great changes so we should base any further changes on how we look, feel etc not a scale number...what if you reach 200pds but the last 5pds you lost was muscle?

the worse thing you can do is lower cal's....as you' also said you've been cutting them for a while so it's only an assumption of mine that they are on low side of things now...i'd increase activity a littel and see how that goes before cutting cal's further let alone both at the same time

cassiegose · Post by **cassiegose** » Wed Jun 11, 2008 6:20 pm

I would work on building up the mucle while following a healthy, clean diet and the fat loss will come off in the process. Every pound of muscle you have burns an extra 35-50 calories a day. As youre building your muscles up you will naturally be burning more calories. Eat every 2-3 hours and consume lots of lean proteins (chicken breast, eggwhites, tofu, fish), whole grains (oatmeal, whole wheat pasta, quinoa, whole wheat couscouse, brown rice, wheat bread) fruits and veggies. You don't want to restrict your calories too much because that will shut your metabolism down. I would aim for 2500-3000 calories making sure you're eating clean foods. One thing that also works really well for me is eating most of carbs before lunch and having mostly veggies and protein for the rest of meals. Also drink lots of water and be patient. :)

Henchup · Post by **Henchup** » Thu Jun 12, 2008 5:29 am

wow i never realised that more muscle meant more calories burnt, but is it really as much as 35-50 calories a day. That seems alot just for a little extra muscle, also what is it that makes larger muscles burn more calories?

swanso5 · Post by **swanso5** » Thu Jun 12, 2008 9:27 pm

to be honest i don't really know...muscle weights more than fat per gram so you need to more calories to simply sustain it...the more muscle you have, the more you weight so it is 'harder" to move a heavier body than a light one, just like lifting...i don't really know the technical reason

heroyi · Post by **heroyi** » Fri Jun 13, 2008 3:33 pm

i think that u meant that u want to gain muscle but lose fat. well really its not possible to do both at the same time
wat u want to do is to first eat alot thus gaining calories and start working out with weight training. then later when you reach that weight you are comfortable with then you start doing cardio to burn the calories (you will lose some muscle in process cause that is the definition of cardio pretty much thus y you start workout first) and the you will lose some weight and that horrible fat you wanted to get rid of tat for some reason our body seems to treasure

i know cause i followed that false road of eating less to lose fat and workout to gain muscle which is impossible...

heroyi · Post by **heroyi** » Fri Jun 13, 2008 3:35 pm

Henchup wrote:wow i never realised that more muscle meant more calories burnt, but is it really as much as 35-50 calories a day. That seems alot just for a little extra muscle, also what is it that makes larger muscles burn more calories?

ur muscle is comprised of fibers (thus working out destroys the fibers and then the body reproduces stronger ones)bigger muscle means more fibers (endurance) and stronger fibers (power) too thus more and bigger fibers mean they need more fuel to survive. that is y wen doing cardio you will lose muscle cause you vutback on calories which is food for muscle
(that y alot of overweight ppl typically more muscle)

swanso5 · Post by **swanso5** » Fri Jun 13, 2008 7:52 pm

heroyi your half way there...cardio doesn't burn fat...don't mistake burning cals for burning fat...burning fat is fuckin hard as you actually have to train hard enough to mobilise it, break it up and burn it...unless your doing 400's with bugger all rest over and over, wt loss from cardio is a long and strenuous situation

heroyi · Post by **heroyi** » Sat Jun 14, 2008 8:32 am

swanso5 wrote:heroyi your half way there...cardio doesn't burn fat...don't mistake burning cals for burning fat...burning fat is fuckin hard as you actually have to train hard enough to mobilise it, break it up and burn it...unless your doing 400's with bugger all rest over and over, wt loss from cardio is a long and strenuous situation

3500calories is equivalent to lbs of fat so...in essence if you burned 500 calories a day you will lose one pound of fat in a week which isn't really hard cause if you cut back 250 on food which is like a lunchable or no soda and you work out 250 calories (jogging a mile or something little less strenous) then you have ur self a program to follow and keep doing

swanso5 · Post by **swanso5** » Sat Jun 14, 2008 7:57 pm

like is aid, you don't know your burning fat...you could just as easily be burning muscle and simply sugar...say if you burn 1 3rd of each then your 1pd a week becomes 1/3rd of a pd a week and your supposably fast fat loss stretches out to 3 times the time you expected, you get pissed off and fall off the wagon

heroyi · Post by **heroyi** » Sat Jun 14, 2008 8:51 pm

swanso5 wrote:like is aid, you don't know your burning fat...you could just as easily be burning muscle and simply sugar...say if you burn 1 3rd of each then your 1pd a week becomes 1/3rd of a pd a week and your supposably fast fat loss stretches out to 3 times the time you expected, you get pissed off and fall off the wagon

that is the magic number to follow by and many institutions state so to follow by that..however 3500 calories does equal one pound of fat and the make-up of burning of calorie is wat 9-4-4
fat,protein,carb.