BringDaBlitz94

hey well i have a good amount of fat on my body but i also have a good amount of muscle. i want to keep improving my muscle gain and lower my fat gain and lose fat also. is it possible to gain muscle and lose fat? if so how?

Cardinal

Pick one goal and work toward it. It is generally best to cut first, sparing your muscle tissue. When you get reasonably lean (10-15% bodyfat) or thereabouts, then bulk.

ABCs

I am going to have to disagree with this one. You can build muscle while cutting. Your diet NEEDs to be spot on and your training schedule needs to be intense. Read the sitckies, create a diet and a training schedule and post both here. Some of the extremely knowledgable guys around here will critique it and off you go. Stay focused.

After almost 2 weeks... I am back and better than ever.

Double D

Well I have seen people put on a bit of muscle while cutting, but it is much easier to cut and then put on some muscle. Its very tough to do both, however it can be done. I recomend get happy with your body first and go from there.

BringDaBlitz94

well i think i mite start cutting and doing some more cardio. when i lift can i still do 8-10 reps or do i have to do more? and i can use weights that are kind of challenging or do they have to be light?




also i want to add EFAs to my diet. i have these 1oz packages of peanuts. are they a good source of EFAs?

Plateau_Max

With lifting there's never a perfect amount of reps in a general sense. If you're looking for hypertrophy then work for 10-12 at around 4 sets with 30-45 seconds of rest time between sets only. High amounts of fatigue that low rest and high reps gives you is prime for spurring the metabolism for building muscle.

When it comes to losing weight and building muscle, it's by far one of the more difficult things to do well. The best way for most people is to work on maintaining muscle while still losing weight, the common idea of "cutting". If you have a good amount of fat on you then simply maintaining your current muscle mass and losing a deal of body fat will actually make your muscles seem much larger and give them more prescence anyway. Once your body fat is no longer an issue that would be the best time to focus on putting on mass.

Oh and when it comes to EFAs your best source is to consume cold pressed seed oils from fish or flax. You can do this by either pooring it into a spoon and downing it that way, or you can buy the gel tab supplements and take 2-3 a day.

"Years of hard work for only a single moment of perfection is a worthy trade." - Myself

BringDaBlitz94

how do i retain my muscle but lose fat at the same time? do my normal reps and workouts but add more cardio? i usually do 8-10 reps and then thats one set. is this rep range ok and all i have to do i add more cardio?

Witchblade

Cut down to 10-15% bf. Keep weight training, add in more cardio and cut down on calories (mainly carbs and not so much on the protein). Then bulk.

That's the traditional way.

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slip

your genetics and training age/history will play a part in this.

I got hold of a guy 2-3 months ago. Maintained same weight the whole time, while gaining muscle and dropping fat, nice visual changes. He was a total beginner though with solid legs and crap upper body. Fair bit of bodyfat.

If you are more experienced, or have been training for a while, will probably be harder. I go one way of the other.

katt

I totally agree with you on this topic. I achieved muscle growth while I was on my last cut. But I believe the key IS your diet - it has to be right on and I think it is uber important to have protein at your last meal before bed.