Thread: cycling fat loss with muscle gain

So what are your goals then? To gain mass and lose fat at the same time?

yes, my goals are to lose fat AND gain muscle (not at the same time but dedicating half of the week to each goal)

i've actually read this, ur supposed to do this for 30 days or until desired...

First five days : BULK
Next five days : CUT
and so on...i've always wanted to try this, but i will try after im done cutting

so, is ten days the optimal duration cycle? does it make a difference if you make it longer or shorter?

I don't have experience using cycles that short, but I would nonetheless spread out the lifting sessions more. Lifting while in a caloric deficit is key to maintaining the muscle mass that you have added.

Generally, I bulk and cut in cycles that are a minimum of 4 weeks in length, although they tend to be even longer than that.

what do you mean by spreading the lifting sessions more? making the cycles even shorter? could you tell me how would you readjust my routine for one week , please?

Originally Posted by guillermicro

what do you mean by spreading the lifting sessions more? making the cycles even shorter? could you tell me how would you readjust my routine for one week , please?

I mean instead of there being a 4 day hiatus from lifting weights you add in another lifting session or spread the existing two apart more. For example:

(+) Monday: Lift
(+) Tuesday: Rest
(+) Wednesday: Lift
(+) Thursday: Cardio
(-) Friday: Lift
(-) Saturday & Sunday: Cardio

Something like that...

Definitely report back with some results. I've never seen a plan like this in action before.

I bulk over the entire winter and cut about spring so i look allright for summer.

there are only three instances where it's possible to lose fat and gain muscle at the same time:

new to lifting + diet
new to heavy lifting + diet
gear + diet

with calorie intake being entirely different for the two goals (building muscle = eating above maintenance, cutting fat = submaintenance level calories), you're gonna end up spinning your wheels and going nowhere relatively quickly. why not pick a goal and stick with it for a while, then switch gears.

Originally Posted by ABLQ2

I bulk over the entire winter and cut about spring so i look allright for summer.

lots of people take this approach.

I think that, even if someone is relatively experience, s/he can still do both at the same time at the right age. In my own case, I've been lifting long enough to feel comfortable doing singles training (and not in a dumbass way), yet I've still been able to lose weight and gain strength at the same time (which I'm assuming is at least partially because of a gain in muscle).

age may play a role in your case but experience has nothing to do with it.

it's simple math...in order to build lean muscle mass your calories have to be above maintenance. in order to cut bf your calories have to be below maintenance. two different goals with two different program designs.

Originally Posted by The13ig13adWolf

age may play a role in your case but experience has nothing to do with it.

it's simple math...in order to build lean muscle mass your calories have to be above maintenance. in order to cut bf your calories have to be below maintenance. two different goals with two different program designs.

If experience has nothing to do with it, then why did you mention 'new to lifting' in your possibilities?

That aside, I think it's more than just calories, but also where they come from. If you're feeding the muscle but starving the fat, you can still make progress. Eating a ton of calories isn't going to build muscle - eating the right amount of the right calories will. So I think if you eat healthy, balanced foods and the right amounts of them, it's possible to do both with the proper training regimen in place despite both age and experience, which both do play into the whole equation.

Of course, I could be completely wrong. This is just my current understanding of it.

how long do u reckon is roughly the 'new to lifting' period? can u go on making noob gains for weeks or months - or does it all depend on the person?

Originally Posted by The13ig13adWolf

age may play a role in your case but experience has nothing to do with it.

it's simple math...in order to build lean muscle mass your calories have to be above maintenance. in order to cut bf your calories have to be below maintenance. two different goals with two different program designs.

I do think it's possible to do both, but it's just not likely. If your fat is being oxidized to the extent that you are given the energy surplus necessary to build muscle then it is possible (What happens with a newb). Of course, this takes genetics and attention to diet that most don't have.

Originally Posted by The13ig13adWolf

there are only three instances where it's possible to lose fat and gain muscle at the same time:

new to lifting + diet
new to heavy lifting + diet
gear + diet

with calorie intake being entirely different for the two goals (building muscle = eating above maintenance, cutting fat = submaintenance level calories), you're gonna end up spinning your wheels and going nowhere relatively quickly. why not pick a goal and stick with it for a while, then switch gears.

You have this saved as a word document, don't you?

Originally Posted by Seanp156

You have this saved as a word document, don't you?

no but i do sound like a broken record when this topic is brought up, i know. LOL.

I think cardio is necessary, not only does it burn calories (so does lifting) but having ur heartrate increased for a certain amount of time increases ur metabolism. and a question i want to ask, I read that doing 30+ minutes of cardio increase ur metabolism becaues ur heartrate is increased for 30+ minutes. but if u do HIIT for only 12-15 minutes, would that increase ur metabolism too or no?