Building Muscle and Losing Fat? - UK-Muscle Body Building Community

Death_Kron · 29-07-2004, 06:12 PM

Hi Everyone! I was wondering if some-one could help me out here, is it possible to build muscle and lose fat at the same time? I know what people say and I know the science behind it; to build muscle you need calories, to lose fat you need to cut back on calories and burn more calories than you consume. However, Flex Wheeler in a previous issue of MD this year outlines a training program to a reader to lose fat and build muscle at the same time. I know its impossible to build muscle when your strictly dieting. I mean, is it possible to follow a cutting/ripping diet but consume enough calories for muscle growth from protein only??? Also, since I don't compete (yet!) I don't have a plan on when to bulk-up and build muscle and strength or when to get shredded and lean out, I would greatly appreciate any suggestions.

Thanks

damagedgoods · 30-07-2004, 11:11 AM

if u r new to training then this will happen anyway. You are correct that you do require energy to build muscle - but also be aware that your energy requirement will increase as you start to increase muscle mass- as your basal metablic rate will increase. typicaly it is easier to split your diet and training into build and cut programs. It will be easier to cut if you have more muscle - so start fo with a build routine. there are some very good therads on diet and plenty of people who know their stuff on here so get reading.

Jock · 30-07-2004, 04:05 PM

Not really worth attempting TBH mate.

Muscles can only be in one state at a time anabolic = growing or catabolic = shrinking. If you want to be pendantic (like most of the members on MT!) about this kind of thing then it probably is possible but you would have to dedicate a massive your time to your diet and attaining a positive nitrogen balance.

If you are a just another guy looking for bigger and more defined muscles then forget the whole idea. IMO you would need to have a PHD in nutrition plus years of training experience and extremely good genetics. If it was that easy to build muscle and burn fat at the same time most of us would already be huge and ripped.

Concentrate on one thing at a time mate, what do you REALLY want? Bigger muscles or more defined muscles?

Once you decide, forget about achieving the impossible and start making some realisitc goals. 95% of the members will agree with me that cutting and bulking simeltaneously is more or less unachieveable.

Concentrate on the long-term, commit yourself to regular intense training sessions and a decent diet. This is what brings you results.

With the correct knowledge and help from the guys here fat-gain and muscle loss can be minimised to minute amounts, it just takes time, patients and a lot of dedication.

Best of luck, Jock

**big pete** · 30-07-2004, 04:21 PM

your right, you cant be anabolic/catabolic at any one time. but there is more than one time in a day!!!

how about morning cardio on an empty stomach? then consuming bulking calories from there. burning fat, then eating for size and putting that fat back on. if i try and put that into an equation..

(muscle + fat) - fat = muscle

so bulking leanly will alter the balance of bf% thus giving a more defined look and more muscle mass.

it wouldnt be easy, and its not gonna be as drastic as bulking then cutting. but im getting tired of blowing up like a football then going skinny.

crazycacti · 30-07-2004, 08:43 PM

I'd suggest a cutting cycle with most cals coming from protein, complex low GI carbs only and minimal unsaturated fats - try to maintain a positive nitrogen balance by eating protein at least every 2-3 hrs. Eat at least 1 g of protein for every 1lb of bodyweight. Do ur cardio 1st thing in the morning - to stop going into a catabolic state i'd go hell for leather on an exercise bike for 16mins max on the interval setting (doing the cardio in the morning will boost ur BMR for the rest of the day) after ur cardio have a black cup of strong coffee or something similar for the caffine. Drink loads - at least 8 pints a day. Take Glutamine in help stop catabolism first thing in the morn before cardio, after ur weights workout (has to be at least 8hrs away from ur cardio) and just before bed - that kind of what i'm doing atm and it is def working!

29-07-2004, 06:12 PM	#1 (permalink)
Death_Kron Newbie Trainer Join Date: Jul 2004 Posts: 23	Building Muscle and Losing Fat? Hi Everyone! I was wondering if some-one could help me out here, is it possible to build muscle and lose fat at the same time? I know what people say and I know the science behind it; to build muscle you need calories, to lose fat you need to cut back on calories and burn more calories than you consume. However, Flex Wheeler in a previous issue of MD this year outlines a training program to a reader to lose fat and build muscle at the same time. I know its impossible to build muscle when your strictly dieting. I mean, is it possible to follow a cutting/ripping diet but consume enough calories for muscle growth from protein only??? Also, since I don't compete (yet!) I don't have a plan on when to bulk-up and build muscle and strength or when to get shredded and lean out, I would greatly appreciate any suggestions. Thanks

30-07-2004, 04:05 PM	#3 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,018	Not really worth attempting TBH mate. Muscles can only be in one state at a time anabolic = growing or catabolic = shrinking. If you want to be pendantic (like most of the members on MT!) about this kind of thing then it probably is possible but you would have to dedicate a massive your time to your diet and attaining a positive nitrogen balance. If you are a just another guy looking for bigger and more defined muscles then forget the whole idea. IMO you would need to have a PHD in nutrition plus years of training experience and extremely good genetics. If it was that easy to build muscle and burn fat at the same time most of us would already be huge and ripped. Concentrate on one thing at a time mate, what do you REALLY want? Bigger muscles or more defined muscles? Once you decide, forget about achieving the impossible and start making some realisitc goals. 95% of the members will agree with me that cutting and bulking simeltaneously is more or less unachieveable. Concentrate on the long-term, commit yourself to regular intense training sessions and a decent diet. This is what brings you results. With the correct knowledge and help from the guys here fat-gain and muscle loss can be minimised to minute amounts, it just takes time, patients and a lot of dedication. Best of luck, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-07-2004, 04:21 PM	#4 (permalink)
big pete Super Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	your right, you cant be anabolic/catabolic at any one time. but there is more than one time in a day!!! how about morning cardio on an empty stomach? then consuming bulking calories from there. burning fat, then eating for size and putting that fat back on. if i try and put that into an equation.. (muscle + fat) - fat = muscle so bulking leanly will alter the balance of bf% thus giving a more defined look and more muscle mass. it wouldnt be easy, and its not gonna be as drastic as bulking then cutting. but im getting tired of blowing up like a football then going skinny. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

30-07-2004, 11:11 AM	#2 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 764	if u r new to training then this will happen anyway. You are correct that you do require energy to build muscle - but also be aware that your energy requirement will increase as you start to increase muscle mass- as your basal metablic rate will increase. typicaly it is easier to split your diet and training into build and cut programs. It will be easier to cut if you have more muscle - so start fo with a build routine. there are some very good therads on diet and plenty of people who know their stuff on here so get reading.

30-07-2004, 08:43 PM	#5 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	I'd suggest a cutting cycle with most cals coming from protein, complex low GI carbs only and minimal unsaturated fats - try to maintain a positive nitrogen balance by eating protein at least every 2-3 hrs. Eat at least 1 g of protein for every 1lb of bodyweight. Do ur cardio 1st thing in the morning - to stop going into a catabolic state i'd go hell for leather on an exercise bike for 16mins max on the interval setting (doing the cardio in the morning will boost ur BMR for the rest of the day) after ur cardio have a black cup of strong coffee or something similar for the caffine. Drink loads - at least 8 pints a day. Take Glutamine in help stop catabolism first thing in the morn before cardio, after ur weights workout (has to be at least 8hrs away from ur cardio) and just before bed - that kind of what i'm doing atm and it is def working!