I know it is controversial, but no you can not gain muscle and lose fat at the same time. Gaining requires a calorie surplus and cutting requires a calorie deficit. What you can do however is try cutting your carb intake to under 100 grams a day with the bulk of the carbs coming from your breakfast and pre-workout meal, while upping your protein intake as well as your healthy fat intake. This will force your body to utilize fat stores for energy instead of the carbs which your body prefers. Also, you need to lift as heavy as you can during your "cut" so your body will have a reason to hold onto your muscle instead of breaking it down for energy. If you have been lifting for 10 years with 3x6-8 you are stuck in a major rut. Try lifting for 5-6 sets of 3-4 reps with heavy weight and I guarantee you will break past some of your sticking points. One more thing; creatine. Just because some mainstream doctors aren't sold on it doesn't mean the entire fitness industry is wrong. Creatine has been getting results for decades and is completely safe. Just drink at least a gallon of water a day and there will be ZERO negative effects.
post #16 of 21
4/11/10 at 6:10am
