I’ve been doing some research on the matter and everything is telling me that it can not be done as bulking and cutting conflict with each other. My situation is this, I am 32 yrs old, in pretty decent shape at about 5"5" and a weight where I fluctuate between 150-155lbs. According to all the internet calculators, I am technically “overweight” for my height, but the calculators do not account for muscle as I only have a slight ring of belly fat.
My goal is to weigh about 165 but I also want to lose that belly fat but I am afraid of losing muscle/strength. I eat very healthy and clean with lean meats and fish, and vegetables. I know in order to gain I need to up the calories but I am afraid I will get fatter in the process, even with healthy carbs. I workout minimum four times a week with some cardio mixed in about three days. I do all the compound strength/size building exercises such as squats, deadlifts, etc.
I am the type of person that finds it very difficult to gain weight, good or bad. I was recently on some annual leave where I did not see a gym and I was eating like shit and drinking with old friends/family for two weeks and when I got back to where I currently live/work and weighed myself, I lost weight!
As for your first question, yes it is possible to gain muscle while losing fat. I’m talking from personal experience here, not from what I read in a magazine. The difference is you won’t gain muscle as quickly as if you focused on bulking and you won’t lose fat as quickly as if you focused on cutting. But it can be done.
For example, my CrossFit gym did a challenge the month of January. I started the month weighing 189 with 19% bf according to the bod pod that we tested in. At the end of the month I ended up at 182 at 15% bf with a change of composition that was a loss of 9 pounds of fat and a gain of 2 pounds of muscle. My goals are a little different than yours, but this was accomplished by a strict diet and heavy lifting. Also keep in mind, I’m not a novice lifter. I’ve been lifting in some form for the last 10 years+.
I would guess, without seeing you, that you would need to gain somewhere in the ballpark of 15 pounds of muscle while losing fat to hit your goal of 165 with the body composition you want. If you’re a hard gainer, it will take some time. I would probably focus on bulking if more muscle is your primary goal. But if you’re after a beach body, then just keep a strict diet and lift heavy and mix in conditioning and you’ll likely be able to lose fat while gaining some muscle. And when I say conditioning, I don’t mean long slow mile after mile conditioning. Stick to short intense intervals such as sprint work.
I guess I’ll just keep at it then. I’ve been basically doing exactly as you guys said, minus the eating three pounds of meat. As I’m sure you guys are aware, this kind of discipline is tough, and the toughest part is the eating oddly enough.
Thank you both. Anybody else out there with tips, experience, opinions?
When I got out of Marine Corps OCS I was 5’ 8" and 152lbs. I was shredded from all the PT. Got back to college(I had one year left before I commissioned) and hit the gym and ate 300g protein minimum daily. In 2 months I was back to 188 and still had a 6 pack abs.
Eating is always going to be the hardest part. Whats the best piece of equipment to gain muscle mass? A fork.
Whenever you think you’re eating enough protein double it. This is for a very specific goal. You wont be able to do it forever. But it will get results quicker than half assing your eating habits.
However, the good thing about eating a ton of lean meats, is that you’re never hungry and couldn’t even stomach a candy bar or other junk without wanting to throw up because you’re already so full.
I always find it easier to trim after getting big while keeping most of my size. Whereas if you trim first and then try to get big you’re inevitably going to put some fat back on. Which is why bodybuilders trim down before shows after bulking instead of trying to trim down first and then get big right before a show.
Anything is technically possible, but is probable? Unless you’re new to exercise and or on drugs, gaining appreciable amount of muscle while losing fat at the same time is not going to happen. You need a calorie surplus to gain muscle and a calorie deficit to lose fat. Physics is a bitch…That’s why experienced people will often focus on what goal at a time and through successive cycles of gaining LBM and losing BF, will add muscle and lose fat and improve their body comp. While focused on gaining LBM, you attempt to minimize fat gain, and while focused on losing BF, you attempt to minimize LBM losses. Done right, LBM added, fat lost, and improved body comp the result over time.
Thanks Will. I just think it is taking me longer than it would have anyone else. Sleep is something I definitely do not get enough of. I have been functioning pretty well with in between five or six hours.
Eat a lot of protein and small amounts of low glycemic carbs, and fruit. Protein shakes, 100% plain Greek yogurt, egg whites, chicken, and lean beef will be your friends. Cut out salt, processed sugar, fried foods, alcohol, wheat etc… Drink a gallon of water a day. Eat 5-6 times a day. Make your meals the night before and if you can just pre prepare for the entire week. Non roasted/salted almonds/cashews in between meals.