Strategy for Losing weight and gaining muscle at the same time

Ok my stats:

6'2" - 220 lbs and age 37.

My BMR is 2140.  I currently exercise 5 days a week doing the following:

10 minutes stretching

30 minutes elyptical

30 minutes weights

30 minutes elyptical or bike

I do not work out on weekends but I stay busy with horses, yard work, kids, etc.

My goal is to get to 195 but be a well defined 195.

Based on another topic I am going to go to 2500 calories per day to remain at a 1000 deficit.  I eat mostly healthy foods.

Based on this information is this the right things to do or is there a better way to reach my goal oris more information needed?  Details if possible on replys please.

Unfortunately you can't gain muscle and lose weight at the same time.  However, as you lose the weight your muscles will become more noticeable, and it may appear as if you're gaining muscle.  If you're consuming a deficit of calories, your body will not build muscle, in fact you'll lose some muscle a long with fat.  How much muscle you'll lose depends on how you're dieting.  Idealing you want to lose the weight slowly and consume a lot of protein and do strength training exercises 3 times a week.  If you do that, you'll lose a lot less muscle. 

I did gain muscle and lose fat, though I can't swear I did it "at the same time". I weighed 190-pounds for most of 2007. In 08-2007 I measured my BF% at 20 at the doctor's office. In 03-2008 I measured it at 17%. If the measurements are right, I lost 6 lbs of fat and gained 6 lbs of muscle.

But, it could be that the machines are wrong. Or that I sometimes gained muscle and sometimes lost fat, depending on whether I ate past my BMR or RMR or Maintenance or pick-your-favorite-theory level for the day.

Hi, Looks like you are on the right track and off to a great start!  I am losing weight and gaining muscle. From my research, you need to eat lots of protein, eat low fat,  lift heavy weights, and do cardio to keep muscle and lose fat.  I also eat a little every few hours.  I can see much more muscle in my arms/legs/calves/more and the scale is still going down :)  It is working for me and I hope it works for you!!  Good Luck!

My experience is similar to kathleen's comments.  I was 183 in Oct and 153 now, on my way down to a 32" waist (I think that would be around 135 pounds for me).  My thinking was, "I need to get this goo off my body" and the muscle part was a 2nd thought....I do cardio and strength training and so far, I am down 30 pounds and my arms, legs and chest are a lot firmer and defined, albeit, still under excessive fat that is not showing them off as much as it will when I get down.  With my deficit, I don't think it is possible to build muscle and that might be unrealistic, so I am HAPPY with my changes so far and once I hit that 32" waist again, I will be working on the muscle side...I do measure my body fat and ensure I am not losing muscle, but I don't expect to gain any material muscle until I ease off the deficit eating (at 50, I don't have my youth to carry any advantage...it will have to come with hard work)

I do want to add some research I've read:

1. One study found that when most people lose weight, 25% of the weight is muscle.  If you can minimize muscle loss (losing mostly fat) then the effect may seem similar to "gaining muscle".
2. Another study found that fat converts to energy at a maximum rate of 31 calories per pound of fat.  So if you are 180 pounds with 15% Body Fat, then you can burn at most 837 calories = 220 * 15% * 31 per day from fat. Any deficit over 837 is coming from muscle break-down.  At 220 lbs, you probably are well within your fat burn deficit of about 1700, however.

Phil

 

I call BS. I'm eating a well balanced diet, at caloric deficit, and lifting heavy weights 3-4 times a week. I also start off my routine with 15 mins warmup on the treadmill, jogging about 1 mile. My body fat % is dropping and I'm getting stronger. My arms, chest and shoulders are already starting to take shape. Every week I'm seeing gains in my lifts so I know that I'm getting stronger. Getting stronger means my muscles are growing right?

I'm down a total of about 20 lbs since Dec. 23rd.

My advice to you sszcar; More weights, less cardio. Try to get in about 20 sets per workout. I work 2-3 muscle groups per day as opposed to full body workout.

You can call BS if you want, doesn't change biology.

Original Post by agreen_112:

I call BS. I'm eating a well balanced diet, at caloric deficit, and lifting heavy weights 3-4 times a week. I also start off my routine with 15 mins warmup on the treadmill, jogging about 1 mile. My body fat % is dropping and I'm getting stronger. My arms, chest and shoulders are already starting to take shape. Every week I'm seeing gains in my lifts so I know that I'm getting stronger. Getting stronger means my muscles are growing right?

 

Nope, you can gain strength without putting on muscle mass.  Most body-builders have more muscle mass than power lifters/olympic lifters, but aren't as strong.