Losing fat, but gaining muscle?

[eeneich]

Hey everyone. I have not been to these forums in a while. We were in the process of moving houses, I had to stay in a hotel for a while, then school... just been too busy. In the duration of what I just mentioned I stopped eating lean and started to gain fat.

My question is that I want to get rid of this fat, but I want to still be able to get bigger at the same time. I was thinking starting creatine again too. Can you guys let me know what you think, and maybe a sample diet?

I am 19 years old, I am at 178 pounds, at 12 % bf.

[eeneich]

if you guys do not want to go over this... that is perfectly understandable.... maybe you guys can tell me what to seach for if this has been covered before.

[Maximum6]

we are happy to go over things over and over if need be....tim has been here longer than all of us..and he probably told people his knowledge over 500 times already in his lifetime..

to get big you need to eat more calories than you burn off...to lose the fat you need to burn more calories off than you eat....

so it sort of contradicts each other....

at 12% bf is not that fat in my oppinion..l you could lose the fat...first and gain the weight...or just gain the weight....vice versa...your choice.

[oldfart2]

I'll give you my take on this.

When you gain muscle mass, you increase your basal metabolic rate. That means, even when your body is at rest, you'll burn more calories. Muscle burns more calories than fat.

So concentrate on building the muscle, keep your diet clean, and the body fat will come off.

I'l give you my typical day's diet:

Breakfast:
Yogurt w/granola, juice or milk depending on mood

Mid-Morning snack:
Whey protein mixed with juice, banana

Lunch:
Sandwich made with turkey breast, Ezekial Bread, some spinach, carrots, piece of fruit, small milk.

Afternoon snack:
Yogurt and some nuts

Dinner:
Chicken, brown rice, salad

Hope this helps.

[Intensity]

Hi!

Here is what i think about that…

In a long term base, no, you wont lose fat AND add muscle mass. You lose mass if you are in a caloric deficit diet or you add mass if you eat more calories. But in a short term (if you are far from doing a serious diet) you can do both.Here is a simple exemple: If you eat an average of 50g of proteins, 450g of carbs and 100g of fats each day but you decide to slowly change (overs months) that diet for a 150g of proteins, 300g of carbs and 50g of fats ou will use those new proteins to build muscle but you will also store less fat from eating unnecessary Carbs and fats ( but remember those numbers are only as an exemple)

But if you are rigourous in your diet and intense in your training, you can stay lean and add muscle mass (or keep your muscle even during your fat lose diet) … it only depends of how dedicated you are and how quick you are to change (adapt) your diet!

Good luck

Mo

[eeneich]

hey thanks guys for the input. I will just see how it goes. Ill diet and just continue to lift until I am at a satisfied bf where I can slowly add more calarories, but for now I want to get my bf down a few percent. Thanks all. I appreciate it. And Ill look to that diet for some general ideas. thanks.

[RUBICON19]

A simple solution for starters would be to eat one serving of protein + 1 serving of good carbs at each and every meal.

Protein: chicken breast, lean beef, egg whites, tuna, fish

Carbs: sweet potato, potato, brown rice, fruit, oats etc...

Eat plenty of veggies.

Drink 1 gallon of water per day

Basic, but effective. This will gedt you on the right path.

IMO. I have seen it happen time and time again. People can lose fat while gaining muscle, but only for a short period of time. After that you have to make a choice. Get big or get lean?