Weight Loss + Muscle Gain = Possible?

I am trying to simultaneously trying to lose fat and gain weight. The weight loss is my primary concern, so I have been watching my calorie intake and have cut it down enough to lose about 1.5 lbs a week.

However, at the same time I am hitting the weights as well. I go to the gym 4-5 days a week, lift according to a particular plan, and then hit the cardio for about half an hour.

While my cardio has vastly improved I haven't seen the same gains on the weights. I am getting a little bit bigger, but I have been at this for almost 4 weeks and haven't seen any reasonable increases in the amount of weight that I am using. Although I am cutting calories, I am trying to make sure and consume a lot of protein.

Are these two goals just incompatible?

People say all the time that it can't be done but everytime I start lifting I lose weight and gain muscle unless I change up my diet and add extra protein/carbs/calories

Originally Posted by BoomDiggs

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I am trying to simultaneously trying to lose fat and gain weight. The weight loss is my primary concern, so I have been watching my calorie intake and have cut it down enough to lose about 1.5 lbs a week.

However, at the same time I am hitting the weights as well. I go to the gym 4-5 days a week, lift according to a particular plan, and then hit the cardio for about half an hour.

While my cardio has vastly improved I haven't seen the same gains on the weights. I am getting a little bit bigger, but I have been at this for almost 4 weeks and haven't seen any reasonable increases in the amount of weight that I am using. Although I am cutting calories, I am trying to make sure and consume a lot of protein.

Are these two goals just incompatible?

No your program sucks.

In reality, it's generally difficult to do. It's not impossible, it's just not very effective over more focused goals and requires more attention. Lose the weight and don't be a gym rat.

This would be much easier:

Bulk.

Cut.


Don't be a skinny, lanky *****, a la Jonas Brothers.

Originally Posted by pseudonym

Click to expand...

This would be much easier:

Bulk.

Cut.


Don't be a skinny, lanky *****, a la Jonas Brothers.

Shouldn't be a problem for me, I weigh 274 lbs.

Originally Posted by BoomDiggs

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Shouldn't be a problem for me, I weigh 274 lbs.


I thought that's how much they weight together, lol

Last time i tried i lost the weight but lost a bit of muscle. This time im losing weight but still slowly having progress in the gym.

Im not eating much by what i read on the internet standards, but im still seeing progress.

Anyway, i found out the key is, for me at least: Dont do cardio after or same day as your workouts.

I used to walk for an hour after weights, i lost weight pretty quick but didnt gain muscle. Now im only doing weights and im losing weight slowly but im seeing progress in the gym as well.

Im only playing soccer once a week for cardio, hitting the gym 3, sometimes 4 times a week. could probably add an extra cardio session or 2.

But im happy with the way things are going, even though on paper its not a very scientific program or numbers as far as food intake and such that im following, but im having satisfying results.

Since muscle weighs more than fat, I think that would be a little difficult.

It's really quite simple: to gain muscle, you have to eat more than you need. To lose fat, you need to eat less. Unless you can eat less and more at the same time, the answer is no.

Lose the weight first, retain what strength you have, and then bulk. I'd suggest Lyle McDonald's Rapid Fat Loss Handbook, google it. Good luck.

OP, how old are you? If you're under 25, bodybuilding + losing weight go hand in hand.

Originally Posted by aoluffy

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OP, how old are you? If you're under 25, bodybuilding + losing weight go hand in hand.

27

If you're truly obese or even generally fat, your first priority should be to lose fat. You can do it by eating a normal, balanced diet and exercising regularly. Cardio and walking are the keys to shedding fat, and working out with weights will be good for strength conditioning. Once you get your body down to an average weight for your height, you can start the endless bulk-cut cycle. Don't expect to get to that point overnight, though. Be patient, and have discipline. And start doing superburpees.

I don't know about losing fat and gaining weight, but speaking for myself, I lost weight over the last couple of years and put on muscle. I went from 225 to about 185 in about 18 months, through diet and exercise. I'm probably more fit (stronger, more muscle) than I've ever been my whole life.

So I don't know why gaining weight is something that would be desirable. The thing I'd think you would simply want to do is get down to your "ideal weight" while also becoming fit.

READING IS FUN

OT but wow ^ a sr member with more than 4,000 posts, banned!