Building muscle over fat? Will I lose the butt?

  • bike123

    Posts: 2

    Feb 07, 2019 12:39 AM GMT
    Stats are 5'8, 24 years old, 230 lbs so fairly chubby guy. I'm new to lifting so my basic knowledge is still developing and need of some advice:

    My goal is to become stocky (muscle with fat), right now all I have is fat. What should my calorie and protein intake be ?

    Aside from this, I do not want to lose my big butt (all fat) in the process. Would lifting heavy, help me lose some weight while making my booty bigger?

    Thank you for reading.
  • Suetonius

    Posts: 2575

    Feb 07, 2019 2:03 AM GMT
    You have a very long way to go to be in great shape. Suggest you cut your caloric intake down to about 1500 per day, and do lots of running every day; and when you get your weight down to around 160-170 (unless you somehow develop a lot of muscle along the way) then start being concerned with the protein intake need to build more muscle. Who can predict whether you will lose your big butt. You will notice how things change as you lose weight.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 09, 2019 7:53 PM GMT
    A 1500 calorie like Suetonius suggested is what you should be doing, but 1500 is very strict and you won't pull it off unless you're mentally ready.

    You should go see a therapist to fix your food compulsion issue, otherwise you will battle with temptation for the rest of your life.
  • outdoorsmuscl...

    Posts: 10232

    Feb 17, 2019 3:39 AM GMT
    Fat does not turn into muscle ... you must build the muscle and lose the fat.
    Cardio on an empty stomach is best to burn fat. Rather than worrying too much about calories reduce your carb and fat intake.


    bike123 saidStats are 5'8, 24 years old, 230 lbs so fairly chubby guy. I'm new to lifting so my basic knowledge is still developing and need of some advice:

    My goal is to become stocky (muscle with fat), right now all I have is fat. What should my calorie and protein intake be ?

    Aside from this, I do not want to lose my big butt (all fat) in the process. Would lifting heavy, help me lose some weight while making my booty bigger?

    Thank you for reading.
  • Zeseveru4

    Posts: 3

    Feb 17, 2019 7:22 PM GMT
    1500 kcal a day is a diet meant for a bikini fitness athlete who weighs 110 lbs and is far too extreme especially if you want permanent results. First of all, I would suggest that you start by writing down for a week or so what you eat daily and count how many calories you have each day (when you're not on a diet), which gives you a good starting point for planning your diet. Without such data, we can only guess how much you should cut down on calories to lose weight. However, if I had to guess, I'd say you'd lose weight easily with ca 2100-2300 kcal. You can always lower the calories gradually if your weight doesn't change.

    And about the macros (proteins, fats, carbs), there are certain rules of thumb you can follow, e.g. 1.5-2 g of protein for every kg of your body weight: for you I'd say it would be max 200 g. The amount of fats and carbs depends on which kind of diet you choose to go for: there are proponents for both low-carb and low-fat diets. I personally prefer the latter.

    Oh, and losing weight is ALL about the diet, not cardio, even though it is healthy for you (I did hardly any cardio during my contest prep xD). So you can just concentrate on that, and learning to lift.

    Good luck icon_smile.gif
  • jocked_and_lo...

    Posts: 5171

    Feb 18, 2019 1:34 AM GMT
    I have to agree with Zeseveru4. Even most women should be eating more than 1500 calories a day.

    I would suggest following his advice.

    For my own maintenance levels I eat around 2500 calories a day. And I'm a lot taller and am pretty lean.