Fat loss and muscle building at the same time?

Skeng

Skeng

Skeng

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Bolton
Salutations sports arena,
I come bearing a question as I need a little help, as the title suggests I'm wanting to expand on my muscles and still manage to loose weight. Now I'm very happy with my workout routine I hit the gym five days per week attending for around 2 hour 30 minutes I'm not going to get into detail about my workout but lets say at the end of each session on a good day I do 40 minutes of cardio and on a bad day about 10 - 20 minutes. Anyway my goal is to loose what fat I have left around my waist and mid body and lately I have noticed a drop in weight which is good, however I'm concerned that I'm not growing enough and I've kinda hit a rough patch where I just can't seem to progress in both muscle tone/size and the actual weight I'm lifting. So here it is the main question; is it worth me waiting a few month's until I'm at a suitable body fat level that I'm happy with before hitting the protein again or do you think it is worth me going for Whey Isolate protein which is low in fat and carbs. I'm wanting to expand even if it's just a few inches but I really don't want to compromise the roll I'm on with loosing weight.

Kind regards, -Skeng

Edit: I'd just like to say I haven't lazily just come straight to this forum and posted this question without doing any research, I've spent the last 1 hour 24 minutes browsing the web for answers and I can't really find anything too relevant to my situation. Some people suggested using the protein however other's suggested just loosing the weight It's all just in between. :S
 
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As you have not posted any detail on your exercise routine, diet or anything else, I'll stick to thermodynamics...

No - it is not really possible, regardless of how much protein you eat. You lose weight (calorie deficit), or you bulk up (calorie excess). And working out 5 days a week, you are probably not eating or sleeping enough to grow even when on a calorie excess. :)

Protein doesn't just make your muscles grow: think about what muscle calls comprise... Mostly water, then protein, fat, and carbs. ;) So you need to have a balanced diet.

You have also probably hit a plateau with your noob gains (I.e. where you start out at the gym and get big muscle perfusion) because your training regime isn't great and needs tweaking. Either that or... Well, pretty much only that. :)

So let us know - we can't fix what we can't see. ;)
 
Personally i'd get down to a body fat level i was happy with, then worry about packing on muscle. It may take longer but it will be worth it in the end.

Once you're down to a BF level you're happy with, you can slowly add calories to your diet and lean bulk. This should help you maintain your current physique and if all goes to plan, add more mass and lift heavier.

Always keep your diet in check and protein levels up, regardless of whether you're wanting to lose some fat or gain muscle.
 
Sounds like you are hung up on losing weight.
Personally, i don't weigh myself, i use a mirror, if i look leaner then i'm happier.
Remember muscle tissue weighs more than fat so if you strip out your fat and gain lean muscle, you're likely to end up weighing more.
Let the guys on here offer a decent diet and exercise routine, once you've posted a bit more about your current habits.
My advice? Stay off the scales. Go by how you look and feel.
 
mrthingyx said:
As you have not posted any detail on your exercise routine, diet or anything else, I'll stick to thermodynamics...

No - it is not really possible, regardless of how much protein you eat. You lose weight (calorie deficit), or you bulk up (calorie excess). And working out 5 days a week, you are probably not eating or sleeping enough to grow even when on a calorie excess. :)

Protein doesn't just make your muscles grow: think about what muscle calls comprise... Mostly water, then protein, fat, and carbs. ;) So you need to have a balanced diet.

You have also probably hit a plateau with your noob gains (I.e. where you start out at the gym and get big muscle perfusion) because your training regime isn't great and needs tweaking. Either that or... Well, pretty much only that. :)

So let us know - we can't fix what we can't see. ;)
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Banzai_Joe said:
Sounds like you are hung up on losing weight.
Personally, i don't weigh myself, i use a mirror, if i look leaner then i'm happier.
Remember muscle tissue weighs more than fat so if you strip out your fat and gain lean muscle, you're likely to end up weighing more.
Let the guys on here offer a decent diet and exercise routine, once you've posted a bit more about your current habits.
My advice? Stay off the scales. Go by how you look and feel.
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Thanks for the advice here is my routine:

set 1: 15 reps
Set 2: 15 reps
set 3: 12 reps
set 4: 10 reps
set 5: 6 - 8 reps

biceps: Either curls using free weights, drop sets or using rope on a pulley machine.
40Kg - 60Kg

triceps: Mostly dips sometimes rope on pulley machine or skull crushers.
40Kg - 60Kg

chest: changes from wide grip and close grip incline and decline.
60Kg - 80kg

latissimus dorsi: Pull down machine with wide grip bar
Weight: 50Kg - 80Kg

Chin-ups: Wide grip chin ups about 8-10 reps per set
I weight close to 86Kg

Traps: Free weights 30 reps in all three different exercises (like lateral raises)
Weight: 12Kg - 20Kg

Calf raises: 3 sets 20 reps per calf.

Cardio: I finish with 20 minutes of cycling followed by 20 minutes of running.

Diet:
I'm a student so I don't eat too much and I can't really afford big shops too often.

Breakfast: Cereal sometimes Just a coffee (depends if I wake up late) Cereal is usually shredded wheat or cheerios or cornflakes.

Dinner: Sometimes I get meal deal from tesco so Sandwich, crisp, energy drink other times maybe something snacky like a bagel or sandwich.

tea: Usually Pasta with some diced chicken from the butchers, mushrooms and onions sometimes peppers. If not pasta then "fish wrap" Just two breaded cod's in a wrap with some BBQ sauce (It's pretty damn fine).

I don't snack often however I am rather partial to a energy drink and every 10 - 20 days I usually end up getting a pizza with my housemates from a takeaway.
 
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You do that 5 times a week?

First up, that routine is terrible and its easy to see why you aren't growing.
Diet - terrible also.

What do you look like now and what is your body composition like? Are you a lot of fat or a little fat but bad placement?
 
Yeah, agree with Morba on both counts.
For you, i'd say you need to google up one for your routine..."COMPOUNDS"! (hint: squats, deadlifts, overhead press, bench press, lat pulldown/chinups)
But compound exercises need to be fuelled and backed up with decent food.
You don't need to be affluent to afford decent food, just educated on the right foods.
This forum is the right place for that.
 
Banzai_Joe said:
Yeah, agree with Morba on both counts.
For you, i'd say you need to google up one for your routine..."COMPOUNDS"! (hint: squats, deadlifts, overhead press, bench press, lat pulldown/chinups)
But compound exercises need to be fuelled and backed up with decent food.
You don't need to be affluent to afford decent food, just educated on the right foods.
This forum is the right place for that.
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Morba said:
You do that 5 times a week?

First up, that routine is terrible and its easy to see why you aren't growing.
Diet - terrible also.

What do you look like now and what is your body composition like? Are you a lot of fat or a little fat but bad placement?
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Image Based on this image I'd say 20% and I know my diet is pretty bad. But I think my routine is decent, I'm not that keen on doing dead lifts or squats.

However I have been interested in the overhead press for a while now only problem is my uni gym is very small and it's very busy; should be able to experiment more when I'm back home so I can attend the DW.

edit: is there any good sites with some decent cheap recipes that someone could recommend to get me started on a decent diet regiment.
 
I think you are going to struggle to meet your goals if you think your routine is a-ok mate, i'm afraid.
Your choice though.
Don't take this the wrong way, but it sounds like you don't want to go out of your comfort zone. Compound lifts are demanding on the body and CNS, but can and do yield good results.
If you truly are against changing your routine too much, then maybe use what you have and create a more of a circuit type deal, drop the cardio, concentrate on a HIT routine.

That's just my suggestion, there'll be plenty more from other users.
 
Banzai_Joe said:
I think you are going to struggle to meet your goals if you think your routine is a-ok mate, i'm afraid.
Your choice though.
Don't take this the wrong way, but it sounds like you don't want to go out of your comfort zone. Compound lifts are demanding on the body and CNS, but can and do yield good results.
If you truly are against changing your routine too much, then maybe use what you have and create a more of a circuit type deal, drop the cardio, concentrate on a HIT routine.

That's just my suggestion, there'll be plenty more from other users.
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I can assure you I would happily try adding some more compound exercises such as dead lifts and squats to my routine now, In fact I've tried with dead lifts in the past but I couldn't seem to get the form right and ended up doing a minor back injury. I don't know anyone that does dead lifts or squats and watching a video on how to do them correctly is not the same as having someone being their critiquing on your form. The main problem is my uni gym, in the "lifting" area they're 6 machines 2 for dead lifts and squats and the room should ideally hold about maybe 20 people. The problem is it's always full at capacity and since the whole "new years resolutions" phenomena it's now busy on Fridays and Sundays too sometimes I'm having to do my other exercises just waiting for the bench to free up. That said I'll see what I can do and try starting with some dead lifts hopefully it wont be busy this Friday as I think their is a main event on at my uni's club so I should hopefully be able to get one of the instructors to show me the right way to do it.

As for the diet I'm open to any suggestions but I'd like something where I'm only eating three times per day tops; and that's just because I struggle to feel hungry enough to eat three times per day now without force feeding.

=]
 
As a fellow student, I kind of feel your pain. First year I wasn't spending more than £40 on food a month, and it showed. I lost massive amounts of fat, muscle and fitness that year. Now a days, I'm looking at spending £150-£200 a month on food and supps, and I still feel it's quite lacking in some areas. That said, I'd say what I'm eating is the minimum you'd need really... I eat three times a day - breakfast is a shake rather than a meal (poor). You could also cut down on my chicken costs - (the bulk of the cost), by buying from a wholesaler.

Read Steedie's diet thread (it's linked in the sticky at the top of the page). It's full of a wealth of fantastic knowledge!

As for the actual sessions, I can't agree more you need to lift better, and frankly, probably less. You could easily do 3 sessions a week and do better than you are at the moment with some nice rest in there as well.

kd
 
King Damager said:
As a fellow student, I kind of feel your pain. First year I wasn't spending more than £40 on food a month, and it showed. I lost massive amounts of fat, muscle and fitness that year. Now a days, I'm looking at spending £150-£200 a month on food and supps, and I still feel it's quite lacking in some areas. That said, I'd say what I'm eating is the minimum you'd need really... I eat three times a day - breakfast is a shake rather than a meal (poor). You could also cut down on my chicken costs - (the bulk of the cost), by buying from a wholesaler.

Read Steedie's diet thread (it's linked in the sticky at the top of the page). It's full of a wealth of fantastic knowledge!

As for the actual sessions, I can't agree more you need to lift better, and frankly, probably less. You could easily do 3 sessions a week and do better than you are at the moment with some nice rest in there as well.

kd
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Cheer's I'll check out that thread, I used to do three sessions per week but I kinda think of the gym as a bit of a hobby now, I don't think of it too much as a way to get fit but more of something to do that helps break down the evenings. And overall just give's me something to look forward too that day. For the chicken cost's I recently found a cheap butchers and probably spend £5 for about six chicken breasts and they're really good quality too and that probably does me for the week.

=]
 
I was doing 5/3/1 last year, and gaining strength.

I wasn't eating great and lost nearly a stone, stupidly, still managed to gain strength.
 
So anyway after knowing my routine and my current diet is it worth me getting some whey isolate?

Also just got back from the gym and tried some squats "did enjoy" however the back of my left thigh feels incredibly tense compared to my right guess that's just down to bad form, will definitely keep at it.
 
1) Stop doing that routine immediately.

2) Look in the exercise guide thread.

3) Sort diet before you supplement. Even then, regular whey is fine.
 
Skeng said:
So anyway after knowing my routine and my current diet is it worth me getting some whey isolate?

Also just got back from the gym and tried some squats "did enjoy" however the back of my left thigh feels incredibly tense compared to my right guess that's just down to bad form, will definitely keep at it.
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Honestly, your routine is dreadful.

Check out the Gordys thread on here or stick to something like Starting Strength for a good while till you know enough to make your own routine.

You will get gains with it, yes. But so much more is obtainable with a decent routine.
 
icecold said:
Stop doing that routine immediately.

2) Look in the exercise guide thread.

3) Sort diet before you supplement. Even then, regular whey is fine.
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:eek: You aint the fella sitting next to me looking over my shoulder are ya?
That, was nearly word for word, what i was going to post.
How weird!

Reiterate the whey protein, that's good any time really and it doesn't need to break the bank.

Skeng,
as you've now attempted compounds again, it will take some time, and it will show up your weaknesses, especially in your core when squatting. Simple stretching program can sort your leg imbalance.
Also, if oyu do adopt a compound routine, i'll bet your appetite increases and you'll want more than 3 meals a day. That said, 3 meals a day is fine, as long as you balance your macros.

I tend to offer periphery advice, some of the other guys here are really good with prescribing diets etc, so i'll bow to their greater skills at that.
 
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