Loose Weight & Build Muscle same time?

[commarts]

Dear BoS,

I need some advice, I've been working out now for about 2-1/2 years. Only about 1 year heavy.

My stats are
5'11"
162 lbs
not sure of my bodyfat, depends who does it or what machine tells me but I'm getting ranges from
16-24%.

I'm trying to loose fat and build muscle but it seems like a paradox. I hear that you need to eat more calories than you need to build muscle but that you need to eat less calories to loose weight.

Is it impossible to do both at the same time? Should I loose the weight then try and bulk up?

My training session usually goes like this:
1-1/2 hours lifting
45 min cardio @ 130+ bpm

Any help would be greatly appreciated.

[slams2k]

bulk and then cut for sure:col:

[Mr Olympia]

Dear BoS,

I need some advice, I've been working out now for about 2-1/2 years. Only about 1 year heavy.

My stats are
5'11"
162 lbs
not sure of my bodyfat, depends who does it or what machine tells me but I'm getting ranges from
16-24%.

I'm trying to loose fat and build muscle but it seems like a paradox. I hear that you need to eat more calories than you need to build muscle but that you need to eat less calories to loose weight.

Is it impossible to do both at the same time? Should I loose the weight then try and bulk up?

My training session usually goes like this:
1-1/2 hours lifting
45 min cardio @ 130+ bpm

Any help would be greatly appreciated.

steroids+training+cardio+diet = fat lose and lean mass gains!

to much cardio with a low card diet can stop gains.
you need to mix this tings together in the right way.

[magick69]

Dear BoS,

I need some advice, I've been working out now for about 2-1/2 years. Only about 1 year heavy.

My stats are
5'11"
162 lbs
not sure of my bodyfat, depends who does it or what machine tells me but I'm getting ranges from
16-24%.

I'm trying to loose fat and build muscle but it seems like a paradox. I hear that you need to eat more calories than you need to build muscle but that you need to eat less calories to loose weight.

Is it impossible to do both at the same time? Should I loose the weight then try and bulk up?

My training session usually goes like this:
1-1/2 hours lifting
45 min cardio @ 130+ bpm

Any help would be greatly appreciated.

find out your rmr

http://www.phord.com/cc/?m=US&goal=lose&a=1--1---1-&q=f-32-165.1-72.27-1.44-78.74-100.965-38

add 200/300 kcal more everyday and adjust accordingly when you gain weight

use sesathin avant labs (use for 6-8 weeks than swithch to animal cut and so on ) and green tea tabs with your main meals and a multivit like animal pack

your carb should be 60 % of your daily diet and low glycemic type; lift hard

watching your pic your body fat is in the range of 16-18 %; if you want a better estimation use this is good
http://www.bodybuilding.com/store/om/body.html

[preeemo]

At this point in time you are liable to lose bf and gain lbm simultaneously as long as you are consistent with diet training and supplementation.

This is temporary however and until you are more experienced it will be more productive (long term) to choose one goal and stick with it until its achieved.

Personally I would "bulk" (clean diet) until you get above 200 lbs with a bit less bodyfat. Then you can evaluate where you want to go from there. Its not a race its a marathon.

[DSV]

At this point in time you are liable to lose bf and gain lbm simultaneously as long as you are consistent with diet training and supplementation.



Agree with preeemo on that comment. At your current stats, you probably need to check your diet. With a very strict diet (aka 6-7 equally spread small meals/day, with 250g of protein per day, pre-workout pump supplement, aminos, and creatine) Your body should get up to 180-185 in a mere three months while losing bodyfat.

Once you get to a relatively lean 185......the game will be different though :))

[fitfreak]

Dear BoS,

I need some advice, I've been working out now for about 2-1/2 years. Only about 1 year heavy.

My stats are
5'11"
162 lbs
not sure of my bodyfat, depends who does it or what machine tells me but I'm getting ranges from
16-24%.

I'm trying to loose fat and build muscle but it seems like a paradox. I hear that you need to eat more calories than you need to build muscle but that you need to eat less calories to loose weight.

Is it impossible to do both at the same time? Should I loose the weight then try and bulk up?

My training session usually goes like this:
1-1/2 hours lifting
45 min cardio @ 130+ bpm

Any help would be greatly appreciated.

How many times a week do you work out? What kind of split do you use? Do you always do cardio after lifting?

If I understand you correctly you are in the gym working out for 2 hours and 15 minutes! I believe you are killing your gains by doing a long cardio session after a long lifting session. Testosterone levels drop after about 1 hour of training. I think it would benefit you to start by trimming your lifting time down to 45-50 minutes. Then do 15 minutes of cardio. And don't be afraid to get those bpm up to 150. As soon as you're done with this workout have a whey protein and carb (like waxy maize) shake.

If you have the time, work in a few solo cardio sessions per week. The best time to burn fat during these sessions is first thing in the morning before eating anything. This way there aren't many carbs in your system and your body will use your fat for fuel. I like to take half a scoop of whey protein (one with little to no carbs!) before this session to help preserve muscle mass.

Eat clean and avoid sugar to prevent more fat storage. You can experiment with your calorie range to see what works best for you. If you eat enough to put on 20 pounds in three months, there is no way it will all be muscle. Try to keep the mass gains quality and give it some time.

[fitfreak]

I just noticed the original post was from January. Hey commarts, are you seeing any results yet?

[TropicanaMan]

Mine is similar except for the 2 1/2 years. I Broke my foot had a rod put it and a 6 months recovery time after. I gain some weight, mostly all in stomach area. im 5'5" 195 lbs, 23.5 % Bf. I start out with 20 mins of cardio, then a 40 - 60 minute workout depending on the muscle group im working out. My friend is using the same stuff and the same workout routine, but is losing more fat but not getting as big as me. But im getting nice gains and having trouble losing the gut. I have no sugar in my diet and i just started a good diet... here it is

7am
8oz of oatmeal
3oz grapes

1030am
10oz elite protein powder in skim milk
Banana

1pm
4oz brown rice(dry)
(2) 4oz turkey burgers on whole wheat toast
5oz broccolli

430pm
8oz chicken over 1cup of lettuce
protein shake again

8pm
Can of tuna on whole wheat toast
1oz peanut butter
and an apple...

Any suggestions

[Bobby $teel]

Dear BoS,

I need some advice, I've been working out now for about 2-1/2 years. Only about 1 year heavy.

My stats are
5'11"
162 lbs
not sure of my bodyfat, depends who does it or what machine tells me but I'm getting ranges from
16-24%.

I'm trying to loose fat and build muscle but it seems like a paradox. I hear that you need to eat more calories than you need to build muscle but that you need to eat less calories to loose weight.

Is it impossible to do both at the same time? Should I loose the weight then try and bulk up?

My training session usually goes like this:
1-1/2 hours lifting
45 min cardio @ 130+ bpm

Any help would be greatly appreciated.
Brother 130bpm isn't that great, try to get that heart rate up there to achieve that runners look, and just keep the appetite square and well portioned.