Lean mass growth and fat loss simultaneously

  • Posted by a hidden member.
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    Mar 22, 2013 8:54 PM GMT
    Hi guys,
    I'm currently having some slow but consistent success with cutting. I've lost about 3 kilos, (8 lbs) in the last month from slow fat burning for 50 minutes every morning before breakfast. I've managed to maintain all the muscle I have recently gained back in the last few months as I continue to train hard with weights every evening to stop them from undergoing atrophy and seem to be getting stronger.

    However, I'm not getting bigger, clearly because I'm not in a calorie surpluss. I eat every 2 hours and like food is going out of fashion, but my diet is sooo clean that it lacks enough calories. Plenty of protein though, about 250 to 300g a day. Spaced out of course. My basic metabolic calorie requirement is about 3300 calories but Im only managing to get in about 2200, which would explain my steady weight loss with the cardio.... all great

    Now.... I was wondering, that if i increase my calories to a slight surplus with a 'lean mass builder' in addition to my current diet, that I could start gaining some mass as Im now having difficulty with mass building compound excercises like deadlift and chest press. I fatigue WAY to quickly.

    But... I want to continue the fat loss..

    Will the fasting morning cardio still burn fat as I am doing it in a fasted state in fat burning mode regardless of how many calories I then consume later in the day? Or am I just going against all bodybuilding rules and being a noob by trying to cut and gain lean mass at the same time?
  • Posted by a hidden member.
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    Mar 24, 2013 12:06 AM GMT
    great, no replies. thanks guys
  • gwuinsf

    Posts: 525

    Mar 25, 2013 4:13 PM GMT
    Probably because there are already a dozen threads on this very subject. There's a lot of very good advice already if you do a little searching. People are probably tired of repeating themselves.
  • FredMG

    Posts: 988

    Mar 25, 2013 5:07 PM GMT
    An answer to your question, but it comes with some opinion first:


    I'd say "consult with a nutritionist". to see if you're macronutrient balance is dialed in for what your goals are.

    If you have a personal trainer have them measure your body fat % every 3 or 4 weeks for "encouragement". there are also scales that will measure body fat too.

    I've had similar workout goals, and I find it hard to keep up because the progress for "weight loss" is so slow (theoretically because you're replacing fat with muscle).

    Do you know what your current body fat to lean body mass ratio is? And what's your goal? For me I'm shooting for about 200 pounds, with about an 11% body fat percentage. As of this morning my numbers were:
    234 lbs
    23% body fat

    Which means that my:
    Lean body mass = ~180 lbs.
    Body fat = ~54 lbs.

    That's where things get tricky - if I loose 22 lbs, to get me to ~11% body fat I'll be about 212 pounds. If I loose 35 lbs to get to my goal weight I'll be 9% body fat. Which be OK too ;)

    So I I guess what I'm trying to work towards here is : You've chosen the toughest way to fitness - burning fat and building muscle at the same time. On thing that back-up this idea is if you look at the RJ workout programs there's basically 2: Build muscle, or get skinny. aka the "12 week muscle building program" or "12 weight loss" - also look at what other guys are doing: bulking or shredding. Not both.

    Before you add a lean muscle building supplement make sure that you have a good balance of carbs and electrolytes (drink some milk, carrot juice or something before work out). You need the carbs for energy while lifting (which may be why you're fatiguing out) the keep you from cramping up.

    Some things to be mindful of:
    - sports drinks are designed for 60minutes + of intense work outs. if you're doing 50 minutes you can recover with a glass of fat free or 1% milk.
    - Drink lots of water.
    - do compound exercises every other work out - like if you do upper body on monday with compound exercises, the next day you work your upper body do isolation exercises.
    - To build lift heavy weights 6-8 reps (no more than 10) until you get a "good burn" on the or 3rd set.

    That's all I can think of for now, drop me an email if you'd like to share or pick my brain.
  • Posted by a hidden member.
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    Mar 25, 2013 5:20 PM GMT
    If you are a noob to training or have been off the gym for a very long time, you can do both with a proper diet and training. This will last for about 6 months. After that you can either gain or loose. Not both together.

    In order to gain = caloric surplus
    In order to lose = caloric deficit

    Cant do both simultaneously. So pick a side.

    Also remember that fat loss is much much easier to do than gain lean mass
  • Hunkymonkey

    Posts: 215

    Mar 30, 2013 10:00 AM GMT
    I have been doing a lot of reading on this subject lately and lean mass with fat loss is possible. It involves a number of factors. Calorie management, per se, isn't the issue, though getting the right kinds of calories (high glycemic vs. low glycemic) at the right times is very important. As you know, diet and exercise. But, that is a complex topic. Timing is everything. Fasting at certain parts of the day help. And you need a training style that complements the nutrition effectively (specifically not overtraining), rather than interferes with it. An approach I am learning about right now involves partial fasting, using some helpful peptides (grp mod 1-29 and ghrp2) administered very precisely several times a day which help with fat loss and muscle growth, and intracell hydration to increase anabolic potential during and after exercise. You should use the google to find out more. The info is out there and it really has to be tailored to an individual's needs.