Lose fat while making muscle gains?
- 01-12-2013, 12:09 AM
Lose fat while making muscle gains?
Hey guys, im sort of new to this whole body building thing. Forgive my noobness but is there any way(or is it possible) to make me some muscle gains while trying to lose some fat and make my abs come out?Im at around 13-15 bf% and would like to be at 8-10 bf%.
My plan is as follows:
30 minutes of cardio in the morning before breakfeast on an empty stomach (ive read that is best to eliminate fat),eat on a strictly clean diet (in the making) with 3k cals per day, ab training 2x a week, and 30 minutes of cardio after my daily workout (usually around 7-9pm)I realize there will probably be some things wrong with my plan, so suggestions would be awesome. Thanks for the help!
- 01-12-2013, 06:28 PM
Replace some of your LISS cardio with HIIT. Eat clean, carb cycle, zig zag diet (eat over maint on w/o days and under maint on non w/o days), lift heavy focusing on compound lifts (deads, squat, pullups, bench, ovhd press, dips) rather than iso movements (tricep pushdowns, curls, etc).Training log:
- 01-17-2013, 11:40 PM
01-18-2013, 11:28 PM
yes they are.. im a very small guy as you can probably imagine, i was at 108 before i began to workout. and im currently 130lbs, not 125lbs anymore.
01-18-2013, 11:31 PM
01-19-2013, 12:30 AM
01-19-2013, 07:41 PM
01-19-2013, 07:44 PM
01-19-2013, 08:57 PM
01-19-2013, 10:33 PM
01-20-2013, 12:57 AM
01-20-2013, 01:01 AM
01-20-2013, 01:03 AM
01-20-2013, 01:44 AM
Completely possible along with a good diet, hard training, and discipline. Nothing comes easy with body building. Try cutting carbs after a certain time, I started at noon and just ate fats and proteins afterward. Simple carbs are fine pre/post workout.Originally Posted by JD261985
With a good diet you'll get abs in a couple months. Eat whole foods too, and stay away from grains it'll keep bloat to a minimum.
02-05-2013, 02:52 AM
Never feel shy to ask as it is linked with your fitness and yes you can lose fat while gaining muscles. Avoid skipping breakfast, take small meals instead of big ones and increase your water intake. Load up on proteins but do not eliminate fat entirely from your daily diet. Avoid taking meals shortly before going to bed.
02-05-2013, 02:55 AM
This is antiquated, clinically unproven misinformation that is commonly spread among those that consider themselves "experts" in physique transformation. Research is your friend.Originally Posted by Esmonds
02-05-2013, 10:56 AM
02-05-2013, 11:11 AM
02-09-2013, 04:46 PM
Really surprised no one mentioned this yet but the first thing you need to do is find what your maintenance cals are. If your looking to lose fat and gain muscle you want to eat right around maintenance you can play with it a bit. Either 100 below or 100 over and adjust from there.
02-10-2013, 09:12 AM
I like reading discussions here...
Losing fat and gaining muscle are separate goals. Nobody can show great results if he or she chases these two goals at the same time. I heard Charles Glass' advice: Get the fat off first, then set your new goal for gaining muscle while staying lean.
Muscle mass is a natural treasure for burning fat in the long run so do not lose muscles. It helps maintain good metabolic rate too.
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