Sport Gain Muscle and Lose Weight

[Boldonglen]

I have read many different ways of losing weight while still gaining muscle online and just thought i would ask your guys thoughts.

I have recently started working out (Weight Training) with a few of my friends. We are taking it very serious and working out Monday, Wednesday and Friday. I also do a 30-40 minute Cardio excersise (usually cycling) 3 times a week. My main goal is to lose the fat around my stomach and sides (there is not a lot but enough to be noticable) while still gaining muscle.

Because of my weight training i am required to eat lots of protein and carbs. I am looking into buying protein shake to replace some of the meals i am eating throughout the day to still get my protein intake.

I have always had a good motabalism however recently i have started a new job working in an office and do not get any excersise throughout the day. This is the reason i have started my cardio workout.

I would like to know any ideas on how or what i should be eating to lose the fat around my stomach area while still gaining muscle.

If anyone could help me out that would be great.

Thanks

Boldonglen

 

[FL3X MAGNUM]

I would look into Intermitent Fasting. Basically you fast most of the day (and sleeping) and only eat for a portion of the day. I did this for 8 weeks, doing 16 hour fasts and an 8 hour feeding window. On lifting days I would hit a max of 200g carbs, and get all my other macros in, and on cardio days I would consume as little calories as possible. You can cut or recomp doing this pretty successfully. For a recomp you should eat your maintenance amount of calories and aim to burn some of them off. For a cut obviously you would need to consume less calories than your body needs to "maintain" through the day.

 

[Boldonglen]

I would look into Intermitent Fasting. Basically you fast most of the day (and sleeping) and only eat for a portion of the day. I did this for 8 weeks, doing 16 hour fasts and an 8 hour feeding window. On lifting days I would hit a max of 200g carbs, and get all my other macros in, and on cardio days I would consume as little calories as possible. You can cut or recomp doing this pretty successfully. For a recomp you should eat your maintenance amount of calories and aim to burn some of them off. For a cut obviously you would need to consume less calories than your body needs to "maintain" through the day.

Thanks I will look into Intermitent Fasting, however this does not seem like it would work for me. The reason being is that i need to cosume large amount of protein everyday to help my muscles grow and repair. I will look into it none the less. And thank you for taking the time to respond.

Anyone else have any other advice?

Boldonglen

 

[SingleDigitBodyFat]

A few things to consider....

1) Muscle weighs more than fat - if you add muscle, while it will help you burn body fat, your weight may remain the same or possibly even increase depending on how much muscle you build - even if you burn fat. That's why it's good to get a digital scale capable of showing you a body fat measurement - by the sounds of it, losing body fat (as opposed to losing weight) is your true goal anyway.

2) Generally speaking your metabolism has 2 "modes": A) anabolism - by which the new tissue is built and requires a calorie surplus and B) catabolism - by which tissue is broken down and requires a calorie deficiency. With this in mind, try spending 4 to 6 weeks in a "building" phase where you're consuming more calories than you burn in order to build muscle, and then at the end of this, spend another 4-6 weeks in a "burning" phase, where you're burning more calories than you consume.

3) Note that when in a "building" phase, you may add body fat in process, and when in a burning "phase" you may actually lose some muscle.

4) Finally in regards to losing the fat around your midsection, note that fat-loss cannot be targeted to one area. You will lose fat all around your body when you're burning fat, however, the good news is that belly fat happens to be quite "mobile" so many people tend to burn fat around that region first. Of course, if you add lots of upper body muscle and give you torso that "V" shape, you can create the impression of having a trimmer midsection.

Good luck