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Trying to add muscle but also lose body fat

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  • Trying to add muscle but also lose body fat

    I'm lifting weights but also trying to lose body fat. So long as I get enough protein to build muscle am I correct in thinking that I can still reduce calories/carbs in order to lose the fat?

  • #2
    It's not that simple. Your body will want to use the extra protein as fuel. A lot depends on your unique metabolism. If you figure out how to add muscle while losing fat, let me know.

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    • #3
      Yes, if you are an over-weight novice with a lot of fat to lose. No, if you are an advanced trainee with average body fat %.
      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
      When I let go of what I am, I become what I might be.

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      • #4
        I've added a lot of muscle and lost a lot of fat at the same time. I generally eat one big meal a day, starting with a pound of meat (steak, chicken, fish or bacon, etc) cooked in tallow or bacon grease, then some eggs and/or avocados, oysters, berries, spinach, nuts once a week on average, bone broth, seaweed, leafy greens, a green apple, etc. The biggest key for me was the pound of meat and fasting for most of the 23 hours to come. I never limit protein, and I never limit coffee. Lift heavy, do basic bodyweight exercises, and sprint once a week. Everything else is fluff.

        Also, no dairy unless you want to add body fat.
        Crohn's, doing SCD

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        • #5
          Over the years I've become convinced that the idea that you can't lose fat while gaining muscle is CW bullcrap. Competitive bodybuilders might need to do bulk/cut cycles, but your average to above-average athlete should be fine doing both at the same time if they're doing nutrition right.

          Fat Head Losing Fat While Gaining Muscle

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          • #6
            I agree with Anothony, most people are reading articles meant for serious athletes or bodybuilders. Most people would make gains just fine by eating right, lots of eggs and meats and post workout potatoes and rest. Love carb, high protien. Low doesn't mean NO carbs keep in mind.

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            • #7
              i'm not really sure on this, but i'm overweight and i went over to my friends house, which i haven't been over to in a while, and her mom said it looked like i've been working out a lot. i've stayed about the same weight and i've gotten the compliment from a few different people so my guess would be you can lose fat and gain muscle at the same time.

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              • #8
                Google leangains

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                • #9
                  Originally posted by Mr. Anthony View Post
                  Over the years I've become convinced that the idea that you can't lose fat while gaining muscle is CW bullcrap. Competitive bodybuilders might need to do bulk/cut cycles, but your average to above-average athlete should be fine doing both at the same time if they're doing nutrition right.

                  Fat Head Losing Fat While Gaining Muscle
                  +1

                  I started a training program at my gym with the following stats (via a reliable test):
                  202lbs
                  18.9% Body Fat

                  After about 5 weeks of 3x30m metcons at around 80-90% of "max hr".. and one heavy lifting day most weeks when I had the energy..
                  202lbs
                  15.4% body fat.

                  That's about a 7lb increase in lean mass, and simultaneous 7lb loss in fat. I ate about 2-3lbs of meat per day and a lot of veggies, with some extra carbs in the post-workout window. Also a decent amount of fat, about 1/4 cup coconut oil and a large avocado per day, plus olive oil on salad and some almonds.

                  It was a LOT of work, and I was hungry quite a bit. In my opinion, my body grew muscles first because I needed to develop them quite a bit for my workouts. That's just a gut feelings so take it for what it's worth, but that's how I made sense of it!

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                  • #10
                    That's about a 7lb increase in lean mass, and simultaneous 7lb loss in fat. I ate about 2-3lbs of meat per day and a lot of veggies, with some extra carbs in the post-workout window. Also a decent amount of fat, about 1/4 cup coconut oil and a large avocado per day, plus olive oil on salad and some almonds.
                    I second that prescription!
                    Crohn's, doing SCD

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                    • #11
                      Lower the carbs on days you don't lift. On days you lift eat big easy digestible carbs with a lean protein. When you lift stay with compound lifts only and go heavy as hell and balls out 2 times per week. If you are sticking with pull ups, squats, dips, deadlifts, bench press, military press you will put on pounds of meat. Sprint once a week and walk........now this sounds like what Mark preaches....it works.

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                      • #12
                        Check out the book "The Smarter Science of Slim", it's author Jonathan Bailor has done several guest posts here for Mark.

                        In it JB lays out a theory (backed by a lot of independent scientific research) that everyone has an inherited physical genetic potential with an appropriate % of fat and muscle, he calls it a Set Point. As we stray further from the lifestyle our genetics have developed for that Set Point becomes skewed I.e. as in most stressful situations we drop muscle and store fat.

                        He focuses on diet being the primary stressor (with exercise secondary), so if you improve your food quality (irrespective of quantity) you body will re- calibrate its set point closer to that original level defined by your genes. In this case it is possible to drop fat while gaining muscle.

                        If that is your goal then I think it certainly is possible to do both at once. However if what you want to do increase muscle over you genetic Set Point then it will be harder.

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                        • #13
                          he focuses on diet being the primary stressor (with exercise secondary), so if you improve your food quality (irrespective of quantity) you body will re- calibrate its set point closer to that original level defined by your genes. In this case it is possible to drop fat while gaining muscle.
                          x2!
                          Crohn's, doing SCD

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                          • #14
                            Originally posted by Darwin17 View Post
                            Lower the carbs on days you don't lift. On days you lift eat big easy digestible carbs with a lean protein. When you lift stay with compound lifts only and go heavy as hell and balls out 2 times per week. If you are sticking with pull ups, squats, dips, deadlifts, bench press, military press you will put on pounds of meat. Sprint once a week and walk........now this sounds like what Mark preaches....it works.
                            i cant do the 2 times a week split.
                            Last edited by PrimalOzzie; 10-02-2015, 04:25 PM.

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                            • #15
                              I did everything described here and more, and I was unable to either drop fat or gain muscle, let alone do it simultaneously. lean gain did absolutely nothing, Ultimate Diet 2.0 leads to lowering fat but I dropped some muscle. Bulking up with clean foods leads to gaining 75% fat and only 25% muscle which promptly disappear as I start cutting. I did heavy lifting sans cardio, with steady state cardio, with HIT. I do kettlbells and barbell program right now in the 3-5-1 format & short HIT cardio + lots of SM and standing all day at work, but I have no hope left that I can either lose fat or gain muscle. As far as I am concerned there is no method under the sun that can change my body. It is stuck in the skinny-fat mode & will not budge.

                              I am starting to get my PT to teach me Olympic lifts to see if power moves will change anything. Doubt it. In nutrition, I did everything but vegetarian and vegan, and doing the Ferris/Hydman low carb variation now.

                              I don't have penis envy when it comes to men, but deltoid...yes.
                              Last edited by Leida; 11-27-2012, 07:01 AM.
                              My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                              When I let go of what I am, I become what I might be.

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