Whats the deal - can you gain muscle AND lose weight at same time?

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wolfpack1

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I am 42 male, 5"7 and eat 1500 calories a day. I started at 275 4 months ago, and now weight 225. Im very pleased with this but here is my question:
I work out every other day, and my workouts begin with free weights and finish with cardio. My muscles have gotten harder and stronger...but NOT much bigger.
Is it even possible to lose fat AND gain muscle mass? Should i just "forget" about trying to gain mass until i have gotten down to 150-160?

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Here is what i eat:
Breakfast: Oatmeal with cranberries and granola. (250 calories)
Snack: 3/4 cup cheerios with 1 % milk (200 calories)
Lunch: 4 oz turkey breast and green salad. Or Yogurt and berries(200 calories)
Snack: apple (100 cal)
Snack - before going to gym: Banana and 2 oz turkey breast (150 cal)
Dinner: salmon/chicken/tuna - 6-8 oz, sweet potato or brown rice and steamed brocolli or spinach. (400 calories)

Thanks!
 
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Yes it is extraordinary difficult to do both at once. Just wait till you lose the fat you want, then start building mass eating a calorie surplus
 
Definetly try to get more protein in your diet as well. Considering your current diet and the post workout cardio it will be excessively harder to do. Try high intensity interval cardio (sprints,walk,sprint,walk etc...), as they will naturally boost your GH.
 
at 1500 calories a day, no, you don't have enough caloric intake to build muscle mass. even slowly.
you need to eat more. that's too low.
 
at 1500 calories a day, no, you don't have enough caloric intake to build muscle mass. even slowly.
you need to eat more. that's too low.
 
wolfpack said:
I am 42 male, 5"7 and eat 1500 calories a day. I started at 275 4 months ago, and now weight 225. Im very pleased with this but here is my question:
I work out every other day, and my workouts begin with free weights and finish with cardio. My muscles have gotten harder and stronger...but NOT much bigger.
Is it even possible to lose fat AND gain muscle mass? Should i just "forget" about trying to gain mass until i have gotten down to 150-160?

----------------------------------------
Here is what i eat:
Breakfast: Oatmeal with cranberries and granola. (250 calories)
Snack: 3/4 cup cheerios with 1 % milk (200 calories)
Lunch: 4 oz turkey breast and green salad. Or Yogurt and berries(200 calories)
Snack: apple (100 cal)
Snack - before going to gym: Banana and 2 oz turkey breast (150 cal)
Dinner: salmon/chicken/tuna - 6-8 oz, sweet potato or brown rice and steamed brocolli or spinach. (400 calories)

Thanks!
Click to expand...

YES, it is very possible with a complete exercise program and proper nutrition.

A client of mine at age 50, what did he eat? I have NO idea, because he had a dietitian!

I just trained him 3 times a week and he did no other exercise other than walking.

Before 155lbs, 19.6% body fat

After 156lbs. 14.7% body fat

gained 8 lbs of muscle, lost 7 pounds of fat in 4 months.




If a 50 year old can get these kind of results in 4 months, anyone can.
 
leckbass said:
Lose fat and gain muscle...Yeah, it only works if you are new!
Click to expand...

I wouldn't say Only but it sure is a helluva lot easier when you go from trained to untrained.

Implementing periodization correctly is the most important thing for trained people who want to lose fat/gain muscle at the same time.

People neglecting active rest periods in between mesocycles is the most common reason besides diet of course.
 
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