No announcement yet.

Can I gain muscle AND lose fat weight at the same time?

  • Filter
  • Time
  • Show
Clear All
new posts

  • Can I gain muscle AND lose fat weight at the same time?

    Hi I'm a 33 year old guy and I am relatively new to the primal diet, about 2 months in and loving it so far.

    Having been 300 lbs a few years ago I yoyo'd down to 260 lbs over 2 years by calorie counting and cardio. Now that I switched to primal I have lost more weight and I'm now about 235 lbs.

    One of the things I remember from the calorie counting days was reading that it was impossible to gain muscle and lose fat at the same time because fat loss required a calorie deficit and muscle gain required a calorie surplus. I saw this stated a number of times on a calorie counting forum and wondered what the opinion of the community here would be on that topic?

    Thanks in advance

  • #2
    Yes, see Intermittent fasting diet for fat loss, muscle gain and health.

    fat loss and concomitant strength/muscle gain is the norm. Fat loss with full strength/muscle retention is worst case


    • #3
      Check out Ori Hofmekler's work and also Lean Hybrid.


      • #4
        You absolutely can. It's especially easy to do if you are very overweight, which you still are. If you eat healthy and do regular resistance training you will definitely get stronger while also shedding pounds.

        Check out if you want to really dive into details. Martin Berkhan can get people who are already very fit down to very low body fat while also gaining muscle.
        Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

        My Primal Journal


        • #5
          Leangains is the way to go. Recomping leangains-style gives you both calorie surpluses (high calorie workout days) and calorie deficits (low calorie rest days as well as the fasts)

          This should get you started:
          LeanGains FAQ
          The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health
          Ye shall know them by their fruits.


          • #6
            Since August I have lost 8.33% of my bodyweight and I am gaining a lot of muscle. The key is to eat Primal (low carb, lots of meat & veges and don't sweat the fat content) and steady exercise. I do swimming 5-6 days a week - it takes me 2 hours to do my 36 laps but I am feeling great and am much stronger than I was - and pain free for the first time in 20 years. Look in my Journal if you want the nitty gritty details

            So it is definitely possible!
            F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
            following Primal Lifestyle and swimming my way to health

            My Primal Blog / Photo Blog / RedBubble shop / My Calendars / My Facebook


            • #7
              The way I understood it was, when you do resistance exercises (lifting weights), it raised your metabolism. Rasing you metabolism caused your body to burn more fat. Lifting the weight increased the muscle's size, bigger muscles need more fuel thus it signals the body to increase the metabolism to get more fuel. I think I have this right.
              Learning the intricacies of healthy eating and nourishing my body the right way.
              I am not bald, that is a Vitamin D collector. Time to Grok and Roll!
              Eased into a primal diet starting at Christmas 2011. Goal weight - 205 started: 240 pounds waist 40, now 227 pounds and waist 38 Summer 2012 - weight =215 and waist is actually still 39"
              ljbprrfmof = LJ = Little John = John