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Trying to build muscle, but lose fat- is it possible at the same time?


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I'm trying to build some lean muscle, but I really don't feel that I'd benefit from putting on weight... I'm happy with where I am and worked hard to get here. I'm just sick of the fact that looking at my stomach you would think it would be rock hard, but even when I tense my "muscles" it just gives a little squish when I press on it. It's sad. Same goes for my arms.

Is there any way to replace some of said squish with muscle without needing to eat more calories than I'm burning? 

If not, I'd still really like some tips on building up my overall muscle %.

Thank you!

Edited Jul 20 2013 10:55 by coach_k
Reason: locked to prevent zombie spam bumps
21 Replies (last)

You can build strength and not have to eat at a surplus and you could get rid of the flab and lose the flab by eating at maintenence.  You can also keep the muscle you have by lifting heavy weights and eat at a deficit so you will retain your current muscles and lose fat.

Lifting heavy weights really is a win win situation for you.  It will help get rid of the flab and give you the shape you want.

Lift heavy

Nike says "just do it"
Very possible but very hard.

Kind of but not really. I think I'm a good testament to this because I have been weight training the last 16 months while losing weight. At first, basically, no matter what you do, you will gain muscle as long as you get adequate protein. However, it is very slow and there is a point where you max out and stop gaining muscle. Simply put, if you are weak, you can gain muscle and lose weight, but once you start tapering on "above average" muscle gains stop completely. I continued to lift so I wouldn't lose muscle mass.

That being said, it is possible to make gains and lose weight, but it is mostly done by focusing on gaining half the week, focusing on losing half the week, so really they are being done separately anyway. I'd focus on one or the other first, but always lift, no matter what route you choose. Perhaps someone more educated can offer a lean gains program for you. 

First of all, personal advertisements are against CC policy, I do believe.

Original Post by stunsehs:

I'm trying to build some lean muscle, but I really don't feel that I'd benefit from putting on weight... I'm happy with where I am and worked hard to get here. I'm just sick of the fact that looking at my stomach you would think it would be rock hard, but even when I tense my "muscles" it just gives a little squish when I press on it. It's sad. Same goes for my arms.

Is there any way to replace some of said squish with muscle without needing to eat more calories than I'm burning? 

If not, I'd still really like some tips on building up my overall muscle %.

Thank you!

You can't just gain muscle weight. To gain muscle you need a caloric surplus, and that caloric surplus will both turn into muscle and fat. You can't change that. You can favor muscle by lifting, but you'll still put on fat.

Also, all muscle is "lean" muscle. There is no such thing as non-lean muscle.

#7  
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I WOULD OBVIOUSLY STICK TO EATING GOOD FATS, NO PROCESSED FOODS WHICH HELP THE BODY STORE FAT,EAT 5-6 SMALLS MEALS A DAY,DONT EAT AFTER 9:00PM ,KEEP REPS ON FREE WEIGHTS 15-20 FOR NOW! 

Original Post by beachbod7:

I WOULD OBVIOUSLY STICK TO EATING GOOD FATS, NO PROCESSED FOODS WHICH HELP THE BODY STORE FAT,EAT 5-6 SMALLS MEALS A DAY,DONT EAT AFTER 9:00PM ,KEEP REPS ON FREE WEIGHTS 15-20 FOR NOW! 

What happens if you eat after 9PM?  Does the food monster come get you?

Also, if you do 15-20 reps, you won't be building much (if any) muscle.  Some bodybuilder workouts will have high rep sets, but that is a part of a mixed rep scheme (as opposed to always lifting the same # of reps)

#9  
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YES THE THE MONTSER COMES OUT, THIS WAS IN REFERENCE TO LOSING BELLY FAT, ITS EASIER TO LOSS THE BELLY WHEN YOU DO HIGH REPS ON THE OVERALL BODY AND YOU CAN BUILD MUSCLE, ITS OBVIOUS YOU BUILD MORE MUSCLE WITH LOW REPS!!!

Original Post by beachbod7:

YES THE THE MONTSER COMES OUT, THIS WAS IN REFERENCE TO LOSING BELLY FAT, ITS EASIER TO LOSS THE BELLY WHEN YOU DO HIGH REPS ON THE OVERALL BODY AND YOU CAN BUILD MUSCLE, ITS OBVIOUS YOU BUILD MORE MUSCLE WITH LOW REPS!!!

Shouting doesn't give you any more credibility, not that it matters since your advice is nonsense.

#11  
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I'M CERITFIED YOUR NOT, I WIN CONTEST, YOU DONT, I LOOK LIKE THIS,YOU LOOK LIKE THAT, I'M A CERTIFIED PERSONAL TRAINER,YOUR NOT, GET LOSS LEAVE ME ALONE BYE!!

Original Post by beachbod7:

I'M CERITFIED YOUR NOT, I WIN CONTEST, YOU DONT, I LOOK LIKE THIS,YOU LOOK LIKE THAT, I'M A CERTIFIED PERSONAL TRAINER,YOUR NOT, GET LOSS LEAVE ME ALONE BYE!!

I know we're not supposed to feed trolls, but this is awesome. MOAR PLZ.

Original Post by beachbod7:

I'M CERITFIED YOUR NOT, I WIN CONTEST, YOU DONT, I LOOK LIKE THIS,YOU LOOK LIKE THAT, I'M A CERTIFIED PERSONAL TRAINER,YOUR NOT, GET LOSS LEAVE ME ALONE BYE!!

I have advanced degrees in kinesiology and nutrition, among others.

Wait, that's not believable....

 

I HAF 12 DGREES IN SUBJECTS YOUV NEVER HEARDUV. YOU DONT. BYE

There, that's better.

It's on the internet - it has to be true.

Original Post by amethystgirl:

Original Post by beachbod7:

I'M CERITFIED YOUR NOT, I WIN CONTEST, YOU DONT, I LOOK LIKE THIS,YOU LOOK LIKE THAT, I'M A CERTIFIED PERSONAL TRAINER,YOUR NOT, GET LOSS LEAVE ME ALONE BYE!!

I have advanced degrees in kinesiology and nutrition, among others.

Wait, that's not believable....

 

I HAF 12 DGREES IN SUBJECTS YOUV NEVER HEARDUV. YOU DONT. BYE

There, that's better.

It's on the internet - it has to be true.

Ha, ha. I don't know if beachbod is a troll or spammer, but they certainly aren't an english teacher.

Certified personal trainer? You have got to be kidding me. Because the word of a personal trainer is useless. It's a 30 hour course, anybody could get in a few weeks. Nutritionists and Physical therapists spend their entire college education on the study. 

Depends on the certification. NASM-PES requires a bachelor's in exercise science or long industry experience before you're allowed to take the exam.

 On the other hand there are "certifications" where you only need to pay $49 and answer a multiple-choice test online sometime after they've sent you the printed material that includes a practice exam and answer guide. Yeah, it's exactly like you think.

 Customer beware, unfortunately.

I think beachbod's been sold some terrible, terrible marketing advice - and obviously someone stole his caps lock key so he can't turn it off. But being a bit confused and having been sold a bill of goods about how to market yourself effectively doesn't make him a troll. It's the "stfu" and "BYE!" that looks suspicious.

 

It is possible, Ive been doing cardio and strength since April. Ive lost 35-40 lbs and my legs and arms are more toned than before and I can flex! :D

It's really the matter of whether or not you want to work for it. It can be contradicting trying to decide which is more important - but it can be done.

Personally after my strength and cardio I have a protein shake and some fiber cereal (with carbs!) so my muscles can repair. But through out the day I eat my normal healthy meals (lean meat, fruit, veggies, whole wheat pasta, etc.) and enough calories to still lose fat but keep my muscles. 

Just try different things out and see what works best for you. Remember, every ones body is different.

Good-luck! :)

#18  
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In my opinion what I would do is find out what your maintenance calories are and eat around 400 protein calories over. Workout with heavy weights and do pullups(really good for abdominal muscles) and also do pushups(really good for abdominal muscles as well) for around an hour every other day. That way your workout burns those 400 calories up while you are working out. Protein builds muscle.
Original Post by Allen37:

In my opinion what I would do is find out what your maintenance calories are and eat around 400 protein calories over. Workout with heavy weights and do pullups(really good for abdominal muscles) and also do pushups(really good for abdominal muscles as well) for around an hour every other day. That way your workout burns those 400 calories up while you are working out. Protein builds muscle.

No. You only build muscle if you are on calorie surplus . If you are burning those 400 calories from protein and below or at your maintenance calories . You wont build new muscle. You would lose less of it.

Original Post by mishel1993:

It is possible, Ive been doing cardio and strength since April. Ive lost 35-40 lbs and my legs and arms are more toned than before and I can flex! :D

It's really the matter of whether or not you want to work for it. It can be contradicting trying to decide which is more important - but it can be done.

Personally after my strength and cardio I have a protein shake and some fiber cereal (with carbs!) so my muscles can repair. But through out the day I eat my normal healthy meals (lean meat, fruit, veggies, whole wheat pasta, etc.) and enough calories to still lose fat but keep my muscles. 

Just try different things out and see what works best for you. Remember, every ones body is different.

Good-luck! :)

You lost all that weight since April? That's amazing!

 

I started my programme 3 weeks ago and I'm definitely feeling slightly fitter but I've only lost 3.5 pounds. I'm not expecting to drop all my weight straight away but at 22, I thought progress would be a little quicker.

 

I eat well, about 1500 calories a day and work out 4 times a week, 45 mins cardio and all over body strength training.

 

I want to lose another 54 pounds.

 

Do you have any advice?

21 Replies (last)
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