ArnoldsProtege

I am lifting steady 3-4 times a week on the P/RR/S program. I lift hard, and I go all out in my workouts. I also do about 20-40 minutes of cardio after each workout and on some off days. All together im at the gym 4-5 times a week, with my goal of getting lean. Im about 205 now, and soft around my midsection, but im built. Now, the question is, am I able to A) Lose Fat, B) Gain Muscle/Strength and C) do all of this at the same time?

I am not talking about cutting or bulking... I am talking about gradually getting leaner and tighter while lifting weights and doing cardio to lose fat. I know you must be in excess calories to gain muscle, and I am probably around 200-400 calories in excess on days when I am lifting, because I am hungry and eat alot of lean proteins. Is my goal of losing body fat% while maintaing or gaining muscle realistic? I REALLY do not want to cut THEN bulk, because I love how weight lifting makes me feel. Can I have both, at least to some degree?

Age:19
Height: 5'11
Weight: 190 lbs

nathanlowe

Im also interested in the reply to this question,
Im on a push, pull and legs routine and looking to gain strength while losing fat.

Gazhole

Losing fat and gaining muscle at the same time is impossible.

Look at it:

To gain muscle you must be in an overall caloric surplus.

To lose fat you must be in an overall caloric deficit.

You cannot be in BOTH at the same time! Its mathematically impossible.

Gaining STRENGTH and losing fat however can actually be done because for the most part strength gains come from neurological adaptation rather than increased muscle size, though depending on the size of your deficit you mightnt have the energy required to lift that heavy.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Irons77

One or the other, can't do both at the same time

Soreness is weakness exiting the body.

UFC rocks

i knew that if i tryed to lose fat then i would also lose muscle, but if i still keep lifting as i am when trying to gain muscle, but eat less and do more cardio, then can i still increase strenght even if i dont gain muscle, while losing fat.

if i can then that would be so good as i am trying to improve on my pull ups and chin ups, and if i lose weight then there will be less weight to pull up making them easlier.

ArnoldsProtege

Is it possible to tone then? Like, if i continue to lift hard and heavy and regulary 3-4 times a week, while doing cardio 3-4 times a week and eating healthy food, I realize I will not lose alot of weight persay, but will i tone and lose some bf?
Im about 208 right now, and wanna be around 190-200. I am at about 16% bf. I want to be around 10-13... is it possible to attain those goals while eating a healthy amount of good, nutritious food and lots of protein, and weight training/cardio 3-4 times a week?

Age:19
Height: 5'11
Weight: 190 lbs

lojasmo

You can lose fat while gaining strength. You cannot lose weight while growing muscle.

Your goals are, however, attainable. Eat clean, lift big, do HIIT.