Lose weight and bulk up at the same time? Becoming leaner

  • awschubert

    Posts: 15

    Jun 27, 2012 7:40 AM GMT
    So I am a bit heaver than I should be, or atleast my body fat ratio is higher than it should be I should say.

    I want to burn the fat and lose some weight but I want to bulk up and build muscle, so basically want to lean up.. This is the look I am aiming for..



    http://www.muscleprodigy.com/content/articles/home/getting-shredded-the-basics-687.jpg

    I have a gym membership, I can/want to go 5 days a week. So I guess I should ask what first should I do to burn the fat? I do 30 mins of cardio already on the elliptical.

    Next what workouts should I do to build the muscle? Freeweights or machines? What should I do?

    I see tons of guys at the gyms here but really nervous to approach them to ask them for advice.

    Any pointers and advice I can get would be great!
  • Posted by a hidden member.
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    Jun 27, 2012 11:16 AM GMT
    Paleo + working out made me lose 70 lbs and put on some muscle in the process...very happy with the results.
  • Posted by a hidden member.
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    Jun 27, 2012 2:40 PM GMT
    Paleo changes your body chemistry back to where it should be. You will lose all your bad fat and fix your fat to muscle ratio and it's amazing fast. We are talking 4 lbs a week at the get go until your natural weight is achieved
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    Jun 27, 2012 2:58 PM GMT
    At the risk of sounding ignorant, what is paleo?
  • CuriousJockAZ

    Posts: 19138

    Jun 27, 2012 3:02 PM GMT
    Dayton31 saidAt the risk of sounding ignorant, what is paleo?



    http://www.livestrong.com/article/189182-how-to-start-a-paleo-diet/
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    Jun 27, 2012 3:11 PM GMT
    I lost over 100 lbs and put on muscle at the same time. You won't put on muscle as quickly without excess calories but its still certainly possible.

    Generally rule of thumb is that machines are inferior to free weights although there are some exceptions. Cable machines are pretty good for chest in addition to free weiights and as well for biceps. Don't ignore compound lifts like the deadlift and squats - they are the real gainers.

    You don't need to be on some specific or fad diet to do it either, but you will have to eat sensibly. When i was dieting I ate 1800 calories/day made up of vegetables, fruit, meat, and whole grains. No refined stuff, no oils, and other high calorie stuff because you'll quickly find yourself feeling hungry.

    As for workout routines there are lots of beginner ones you can find on google and print them out. Keep a log of what you do - every set and rep and weight done.
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    Jun 27, 2012 5:42 PM GMT
    I don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    I need to eat a ridiculous amount of calories to gain weight and the only way I could do that is to include some "dirty" foods in my diet. My advice would be to pick either weight loss or bulking up as a goal. It's really difficult to do both at the same time. I know that it can be done especially if he's a beginner, but it's difficult.
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    Jun 27, 2012 6:02 PM GMT
    Consider trying the "leangains" approach. Look at http://www.leangains.com/ and google many threads on fitness/bodybuilding forums for more information.
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    Jun 27, 2012 6:19 PM GMT
    It sounds like you're looking to do what I've been doing for a few weeks now...

    Four things I stick to no matter what (and hope to get ripped in a few more weeks) : Protein, veggies, cardio and weight lifting

    The results for me have been pretty good, I went from about 17-18% body fat and now I'm down to about 12-13% just in a matter of few weeks.

    Basically I eat chicken, fish, egg whites all for protein and veggies for carbs and beans for fiber.

    For cardio I do 3 days HITT and for weights I've been following this http://www.bodybuilding.com/fun/fawnia1.htm

    So basically 6 days at the gym and eating clean for 3 weeks has helped me shed 4-5% body fat and gain some muscle.

    Hope this helps!
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    Jun 27, 2012 9:11 PM GMT
    joe122 saidI don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    I need to eat a ridiculous amount of calories to gain weight and the only way I could do that is to include some "dirty" foods in my diet. My advice would be to pick either weight loss or bulking up as a goal. It's really difficult to do both at the same time. I know that it can be done especially if he's a beginner, but it's difficult.



    It's true, some guys equate self worth with bulk but strip the fat and they
    have little real "bulk" which is muscle. The chemistry of modern eating builds "bad" fat and screws with growth hormones and testostrone. Paleo builds lean muscle and burns bad fat. It's next to impossible to burn bad fat with exercise or starvation diets.
  • Posted by a hidden member.
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    Jun 27, 2012 9:42 PM GMT
    joe122 saidI don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    I need to eat a ridiculous amount of calories to gain weight and the only way I could do that is to include some "dirty" foods in my diet. My advice would be to pick either weight loss or bulking up as a goal. It's really difficult to do both at the same time. I know that it can be done especially if he's a beginner, but it's difficult.


    One thing that is very hard to explain to the average Joe is that not everyone needs to lose fat.
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    Jun 27, 2012 9:45 PM GMT
    joe122 saidI don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    *drool*
  • invisigay10

    Posts: 35

    Jun 27, 2012 9:55 PM GMT
    paulflexes said
    joe122 saidI don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    *drool*


    Agree, I'd sooooo hit that..
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    Jun 27, 2012 11:22 PM GMT
    invisigay10 said
    paulflexes said
    joe122 saidI don't understand how a paleo diet would be good for an ectomorph that's looking to bulk up. If I ate that way I would probably look like this
    ectomorph.jpg
    *drool*


    Agree, I'd sooooo hit that..
    I couldn't. I'd feel like I'd break him in half. icon_confused.gif
  • awschubert

    Posts: 15

    Jun 28, 2012 5:43 AM GMT
    paulflexes saidPaleo + working out made me lose 70 lbs and put on some muscle in the process...very happy with the results.


    Great! I am going to look into that tonight!
  • awschubert

    Posts: 15

    Jun 28, 2012 5:48 AM GMT
    uoft23 saidI lost over 100 lbs and put on muscle at the same time. You won't put on muscle as quickly without excess calories but its still certainly possible.

    Generally rule of thumb is that machines are inferior to free weights although there are some exceptions. Cable machines are pretty good for chest in addition to free weiights and as well for biceps. Don't ignore compound lifts like the deadlift and squats - they are the real gainers.

    You don't need to be on some specific or fad diet to do it either, but you will have to eat sensibly. When i was dieting I ate 1800 calories/day made up of vegetables, fruit, meat, and whole grains. No refined stuff, no oils, and other high calorie stuff because you'll quickly find yourself feeling hungry.

    As for workout routines there are lots of beginner ones you can find on google and print them out. Keep a log of what you do - every set and rep and weight done.


    Thanks for the advice! One of my biggest issues is making sure that I have the right diet, I am always on the run which kinda sucks. I am a hairstylist so I eat when i have a chance at work so there may be hours between my breaks to eat as well as when I get up in the AM I get up, get ready try to have some sort of breakfast, then that could be it for a while.
    As for searching for workouts, I have done that and just seem to be overwhealmed with all the results that may come up, thats why I came here in hopes to find more specific advice but I will definately look some more and see what comes up!

    One of my issues is that I recently went in and my DR said my cholestrol and blood pressure were elevated and she recommended that i have about 1200 calories a day. I was sick and lost tons of weight then was put on a weight gainer that kinda flipped my metabolisim to "store" mode and it has been stuck on that so she said I need to kinda starve (not figuratively) myself to get my metabolisim in "burn mode"

    I appreciate your advice and will keep on lookin at what comes along as well!
  • awschubert

    Posts: 15

    Jun 28, 2012 5:50 AM GMT
    showme saidConsider trying the "leangains" approach. Look at http://www.leangains.com/ and google many threads on fitness/bodybuilding forums for more information.


    Will look into it. Thanks! icon_smile.gif
  • awschubert

    Posts: 15

    Jun 28, 2012 5:52 AM GMT
    distinct90 saidIt sounds like you're looking to do what I've been doing for a few weeks now...

    Four things I stick to no matter what (and hope to get ripped in a few more weeks) : Protein, veggies, cardio and weight lifting

    The results for me have been pretty good, I went from about 17-18% body fat and now I'm down to about 12-13% just in a matter of few weeks.

    Basically I eat chicken, fish, egg whites all for protein and veggies for carbs and beans for fiber.

    For cardio I do 3 days HITT and for weights I've been following this http://www.bodybuilding.com/fun/fawnia1.htm

    So basically 6 days at the gym and eating clean for 3 weeks has helped me shed 4-5% body fat and gain some muscle.

    Hope this helps!


    Thanks!
  • Posted by a hidden member.
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    Jun 28, 2012 6:17 AM GMT

    You don't need to be on some specific or fad diet to do it either, but you will have to eat sensibly. When i was dieting I ate 1800 calories/day made up of vegetables, fruit, meat, and whole grains. No refined stuff, no oils, and other high calorie stuff because you'll quickly find yourself feeling hungry.

    As for workout routines there are lots of beginner ones you can find on google and print them out. Keep a log of what you do - every set and rep and weight done.

    Thanks for the advice! One of my biggest issues is making sure that I have the right diet, I am always on the run which kinda sucks. I am a hairstylist so I eat when i have a chance at work so there may be hours between my breaks to eat as well as when I get up in the AM I get up, get ready try to have some sort of breakfast, then that could be it for a while.
    As for searching for workouts, I have done that and just seem to be overwhealmed with all the results that may come up, thats why I came here in hopes to find more specific advice but I will definately look some more and see what comes up!

    One of my issues is that I recently went in and my DR said my cholestrol and blood pressure were elevated and she recommended that i have about 1200 calories a day. I was sick and lost tons of weight then was put on a weight gainer that kinda flipped my metabolisim to "store" mode and it has been stuck on that so she said I need to kinda starve (not figuratively) myself


    You got it backwards and upside down . Starvation diets switch your body into conservation mode so it's difficult to lose weight. Paleo is a full fat, all you can eat "diet" but it targets the reduction of unnatural fat
    and the production of muscle. Modern fake food does just the opposite. Read Paleo Solution or Paleo diet for athletes.




    well! [/quote]