Lose weight and build lean muscle at the same time?
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ExplodingKetchup
Member
Find out your TDEE and eat at maintenance/slightly above maintenance. Do starting strength. You will lose some weight and will put on a lot of noob gain muscle. It's really that easy honestly. You just need to be consistent.
My 2 cents:
Fat and muscle are less related than you think. The bulk-cut cycle is unnecessary.
Body fat is almost entirely related to your diet. Muscle mass is almost entirely related to your training. The "lean ripped" look is very dependent on maintaining a low body fat %.
Keto / LCHF (low carb / high fat) done properly will allow you to put on plenty of muscle whilst maintaining a very low body fat. Lots of non starchy veg, saturated fat, protein, very low starch / sugar / carb. There's heaps of stuff online, and books around if you want to try it. (r/keto for example). This is also probably the healthiest way to eat in general.
For muscle gains, just do what you want. Body weight workouts can be done at home (r/bodyweight, gold medal bodies, p90x). You won't get huge without lifting big weights, but it doesn't sound like that's your priority.
Fat and muscle are less related than you think. The bulk-cut cycle is unnecessary.
Body fat is almost entirely related to your diet. Muscle mass is almost entirely related to your training. The "lean ripped" look is very dependent on maintaining a low body fat %.
Keto / LCHF (low carb / high fat) done properly will allow you to put on plenty of muscle whilst maintaining a very low body fat. Lots of non starchy veg, saturated fat, protein, very low starch / sugar / carb. There's heaps of stuff online, and books around if you want to try it. (r/keto for example). This is also probably the healthiest way to eat in general.
For muscle gains, just do what you want. Body weight workouts can be done at home (r/bodyweight, gold medal bodies, p90x). You won't get huge without lifting big weights, but it doesn't sound like that's your priority.
Brah don't wanna squat cause my legs will get too big!
Lol the op wants to just put muscle on his arms, shoulders and pecs.
Fuck legs am I rite!?
Having huge muscles involves too much eating. These days I just can't.
If you eat right at least you'll be lean and have some muscle definition, IF you work out everything. More muscles groups the better. Obviously.
edit: These days I work on core and legs first. If there is time for arms, ok.
If you eat right at least you'll be lean and have some muscle definition, IF you work out everything. More muscles groups the better. Obviously.
edit: These days I work on core and legs first. If there is time for arms, ok.
Steeped in a Sea of Games
Member
Bet the OP wishes he could rise from his grave right now.
Skipping leg day!
Phobophile
A scientist and gentleman in the manner of Batman.
It's from all them shrugs when people asked him when he was gonna start harvesting some mass.
What's wrong with feeling bloated , protein farts and clogging toilets. Come on man.
Raven117
Member
Op..
You really have to make sure what goal you are trying to hit and where you are starting off from.
Sounds like you know your way around a gym which is good.
I don't know how tall ya are man...but to really gain muscle in a real way...yes...you have to eat....And eat alot. Its the only way. Not saying you can't make some gains by cutting some fat and building some muscle (everyone is a bit different),but really...ya gotta figure out how to lift for size (its usually a little different than strength).
You are simply going to have to tinker with your diet and your workout to get you where you want to go.
You really have to make sure what goal you are trying to hit and where you are starting off from.
Sounds like you know your way around a gym which is good.
I don't know how tall ya are man...but to really gain muscle in a real way...yes...you have to eat....And eat alot. Its the only way. Not saying you can't make some gains by cutting some fat and building some muscle (everyone is a bit different),but really...ya gotta figure out how to lift for size (its usually a little different than strength).
You are simply going to have to tinker with your diet and your workout to get you where you want to go.
BlueTsunami
there is joy in sucking dick
And thats just 2 weeks of lifting heavy!
CrimsonSquall
Member
That's not proof of a fast metabolism. Most people that stick to a regimen consistently lose or gain ~1lb a week.
A bit hyperbole yea? Saying you can get to Thor Physique easily is like saying you can run a mile in under 6 minutes easily. There takes time and training and that's not easy for most people.
I didn't just say "easily". I said "easily with enough time and dedication". Dismissing every remotely good looking physique as a result of drugs is certainly easier though
You can still have a burger and even beer while generally eating clean. They don't call it a cheat meal for anything. Its doing this all the time that screws things up.
Aye, when I think of threads like these it reminds me of the bodybuilding forum disaster kind of threads where dudes fuck up hard, like so.
I mean this shit is when people eat big for too long on their bulks and don't ever cut or cut way too late. This isn't what's going to happen to 99% of people who go 'I want to get stronger'
Most people aren't going to eat a ridiculous bulking diet and do this much for years on end.
And after frogtech
Vicetrailia
Banned
Agreed. But also he has no reason to get to Thor physique so he probably won't =P, just like that model he wants to resemble. He'll get somewhere and then decide it's good enough considering his activities and etc. Which is fine! Gotta start somewhere.
Phatosaurus
Member
It might've already been answered, but for what it's worth.
You can lose fat and build muscle, providing you're relatively new to lifting weights and you don't cut your calories down too excessively.
Do a proper lifting routine every week, eat at a caloric deficit and job's a good 'un.
Don't get lost in minutiae and you'll look thick, solid and tight.
You can lose fat and build muscle, providing you're relatively new to lifting weights and you don't cut your calories down too excessively.
Do a proper lifting routine every week, eat at a caloric deficit and job's a good 'un.
Don't get lost in minutiae and you'll look thick, solid and tight.
uh, thats Altered Beast
I have been traumatized by toilets at the GYM. Not sure how it's even possible to make..such things.
Aye, when I think of threads like these it reminds me of the bodybuilding forum disaster kind of threads where dudes fuck up hard, like so.
I mean this shit is when people eat big for too long on their bulks and don't ever cut or cut way too late. This isn't what's going to happen to 99% of people who go 'I want to get stronger'
Most people aren't going to eat a ridiculous bulking diet and do this much for years on end.
WTF kind of workout did this guy do? Nothing else than traps?
I think he just played World of Warcraft while downing protein shakes or something.
AbortedWalrusFetus
Member
Holy shit that is an amazing comic.
TheOfficeMut
Unconfirmed Member
Yea, my diet is not the best and I definitely don't have enough protein, yet I have continued to go to the gym to work out extensively on my upper and lower body for months now. I've already admitted that I don't have enough protein in my diet but holy crap do I not see as much progress as I think I should with what I eat already. I discourage myself.
For one, you probably look better than you think you look.
But are you doing any specific routine? Are you measuring and monitoring your progress with whatever you're doing. If you're lifting weights, are you increasing the difficulty of your routine on regular basis? Are you increasing the intensity of your cardio routine?
For asthetic goals, what you do in the gym is a lot less important than what you eat.
Are you actually doing something to monitor your coloric intake in any way on the nutrition front? Are you attempting to follow a diet? Know and try to learn exactly what your diet is lacking so that you can hit your performance and asthetic goals.
The only person I've ever met that can eat absolutely whatever whenever they want and have a low body fat percentage is me. Almost everyone else has to be at least somewhat mindful of this stuff.
SapientWolf
Trucker Sexologist
Burning fat is as easy as breathing once you get enough muscle. I'd concentrate on clean gains and not sweat a few pounds of fat until later.
Roufianos
Member
I've been doing this since Xmas.
Have a tiny layer of fat, can't be more than a few kilos but just wouldn't go down despite my gainzzz.
I just came off my calorie heavy protein shake and have been eating more healthy in general. Aiming for a calorie deficit but high amounts of protein.
I'd say I'm about 1/3 there and it's only been a few weeks. Really happy with my results. I've even gone up in weight so must still be making gainzzz despite the fat loss.
Been warming up and finishing with a few minutes of sprinting and just sticking to my 7 set / 10 rep workout.
Have a tiny layer of fat, can't be more than a few kilos but just wouldn't go down despite my gainzzz.
I just came off my calorie heavy protein shake and have been eating more healthy in general. Aiming for a calorie deficit but high amounts of protein.
I'd say I'm about 1/3 there and it's only been a few weeks. Really happy with my results. I've even gone up in weight so must still be making gainzzz despite the fat loss.
Been warming up and finishing with a few minutes of sprinting and just sticking to my 7 set / 10 rep workout.
TheOfficeMut
Unconfirmed Member
7 sets and 10 reps PER workout? What exercises do you do?
I don't eat well enough. Not enough affordable places to shop for food in my area (midtown Manhattan). I am trying to up my protein intake right now. I bought myself protein powder to make myself a shake for a morning snack when I get into work. For lunch I'll normally have an egg salad sandwich or turkey sandwich. Then when I get home I normally have some type of rice or pasta dish (usually meatless) and a protein shake before I go to sleep.
I also eat chips and shitty snacks in between. I'd like to increase my lean muscle so I am trying to up my protein intake and lower my carbs. I am 6'0 and weigh 183. I understand that 1 gram is recommended per pound but I really can't sustain that. I think the most I can do is 100-110 grams per day but I don't think that's enough to get big. What do you think?
foxdvd
Member
Just start working out and watching what you eat at the same time.
Over 15 years ago when I was in my low 30's I spent an entire year losing 140 pounds and bulking up at the same time. I am 6'3 and weighed 340 pounds at the time. I was massively out of shape and had not used weights since I was 18.
Just as reference, my bench press was about 200 pounds when I started...and over that year the weight came off just as fast as my lift went up. Top to bottom I got stronger just as fast as the weight came off...by the end of that year I was up to 425 on my bench and weighed 200 pounds.
You absolutely can lose weight and gain muscle at the same time. Just watch what you eat and spend all your free time hitting the weights and doing cardio.
Over 15 years ago when I was in my low 30's I spent an entire year losing 140 pounds and bulking up at the same time. I am 6'3 and weighed 340 pounds at the time. I was massively out of shape and had not used weights since I was 18.
Just as reference, my bench press was about 200 pounds when I started...and over that year the weight came off just as fast as my lift went up. Top to bottom I got stronger just as fast as the weight came off...by the end of that year I was up to 425 on my bench and weighed 200 pounds.
You absolutely can lose weight and gain muscle at the same time. Just watch what you eat and spend all your free time hitting the weights and doing cardio.
Roufianos
Member
Nothing too fancy. Just a mix of free weight exercises and the machines.
Used to do 10x3 but got speaking to a personal trainer there and he advised me I'd see better results with lower weights but higher reps / sets. My friend who went up 11KG in his first year of gym had been saying it for a while too.
So on the pulldown I used to do 30, 40 and 50KG but now I'm starting at 20KG working up to 35KG and then back down again.
I honestly think it works I'm not just seeing it but feeling it as well. I never used to need a rest day before but since I've started this, been taking usually 2 a week.
TheOfficeMut
Unconfirmed Member
Ah okay. That makes sense. I normally try to aim for 3-4 sets of 8-10 reps, depending on the workout. I may actually go to 3 sets of 12-15 reps if it's a smaller muscle group.
My upper body exercises normally consist of:
Dumbbell press 3x8 (75lb dumbbells)
Dumbbell lift 3x10 (60lb dumbbells - the exercise where you lean over with your back straight and lift the weight until your triceps are parallel to the floor)
Tricep extensions 3x10 (175lbs)
Dumbbell/bar curls 3x10 (50lb dumbbells or a 65lb bar)
Seated machine chest press 3x10 (225-240lbs)
Shoulder shrugs 3x12 (80lb dumbbells)
Dumbbell side bends 3x12 (50-55lb dumbbells one at a time for each side)
Abdominal machine 3x15 (170lbs - the machine where you twist your waist side to side)
and for my lower body it's usually:
Barbell squats 4-5x8 (I start at 225lbs and normally end between 295lbs and 325lbs)
Romanian deadlifts 4x8 (I start at 185lbs and normally end at 225lbs)
Seated leg press 4x10-12 (start at 720lbs and normally end at 825lbs)
Lunges 3x12 (60lb dumbbells in each hand)
Calf extensions 3x10-12 (140lbs)
As for cardio, I have really cut back on it. It's so god damn boring to me. I'd primarily focus on that over a year ago but not anymore. I felt more lanky doing it. Now I feel bigger but I still have my complaints that I'm not as big as I expect to be at this point, nowhere near.
All these super high rep aimless plans make me sad :/. Training for hypertrophy is perfectly fine but if you're rocking 8x10 you're probably training inefficiently.
Also, office mutt, your squat numbers compared to deadlift numbers seem off. You better not be quarter squatting!
Also, office mutt, your squat numbers compared to deadlift numbers seem off. You better not be quarter squatting!
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