Losing the fat, building the muscle - JP Fitness Forums

jrelder · 06-14-2005, 04:05 PM

Hey guys, long time no post.

Now I am working out more intense than I ever have before. I run 3 miles a day and lift everyday as well, spending about a total of 2.5 -3 hours in the gym each day.

I am noticing good results on running in a short time, but theres still a little fat on my stomach, hips and back I'd like to drop. I am also lifting as well because I dont want to lose hte muscle I already have, and I'd like to gain a little bit.

I have heard it is physically IMPOSSIBLE to lose fat and gain muscle simutaneously. Is this true? I dont expect to drop 20 pounds and gain tons of muscle, just drop a few more pounds like putting on a little muscle or sculpting out what I have.

If this is possible, whats the right way to balance my diet. As of now, I'm eating fruit for breakfast, a salad for lunch and chicken for the protien at dinner, water all day long...

any tips? thanks much!

RipStone · 06-14-2005, 04:30 PM

It is possible to gain muscle and lose fat at the same time, but it's very, very difficult to do so and most people wind up at a stand still in thier progress when they attempt to do this. That is why it's best to concentrate on one goal at a time; either build muscle or lose fat.

Your diet will depend on the path you choose, however, you will be eating ths same types of foods either way. What will change is the amount of food you eat. If you wanna lose fat you have to eat less calories then you burn. If you wanna gain muscle you have to eat more calories then you burn.

You said you are running 3 miles a day and spending 2-3 hours lifting weights each day. First of all, that is entirely too much exercise. Try to have your workouts last 1 hour at the most. Also, doing steady-rate cardio all the time is great for burning fat, but it tends to burn a lot of muscle too. Try doing HIIT cardio on some days and then steady rate cardio on other days.

Finally, with all the exercise you are doing it sounds to me that you are not eating enough food. Ideally you want to eat 5-8 meals a day, eating a meal every 2-3 hours. Make sure to have a source of lean protein(chicken, tuna, cottage cheese, egg whites, whey, etc) w/ each meal so that you consume at least 1g of protein per pound of body weight a day.

JonnyDav · 06-14-2005, 04:54 PM

So focusing on losing fat or building muscle is the aim?

What about training your usual workouts to build muscle and every 5th week have a massive fat burning week with cardio cardio cardio, high reps and low weight etc.....

Correct me if I am way off on that one.

emartin10 · 06-14-2005, 05:02 PM

Quote:

Originally posted by JonnyDav:
What about training your usual workouts to build muscle and every 5th week have a massive fat burning week with cardio cardio cardio, high reps and low weight etc.....

High rep/low weight doesn't really equal fat loss. Diet is going to be key here, key anytime you are manipulating your weight.

One week of intense fat loss probably won't yield results. If you could just turn it on or off like that, you would still probably only be able to shed a pound or 2 max. Your body needs time to adjust to a new diet/goal. You can't just ramp up from 2500 cals to 4000 like that, you need to build up to it so as not to shock your metabolism. Same with going from a bulking diet on Sunday to a cut on Monday. You will be starving, tired, and have no energy. You need to dedicate to one goal, and once you've reached that goal, re-evaluate and retune your diet accordingly.

JonnyDav · 06-14-2005, 05:04 PM

Thanks for that advice, appreciate it.

jrelder · 06-14-2005, 06:01 PM

I'm not working out 3 hours a day. U run for about 45 or so, do abs for about a half hour or so, then lift for an hour or so, thus totally about 2.5 hours.

I guess it is a very veyr hard balance, but it kinda seems to be working a little bit,. Ive definitely dropped some weight and the only place I seem to MAYBE be losing weight is my chest.... i donno i guess thats the only region im more concerned with than anything.

raymond3 · 06-15-2005, 10:25 AM

Im going through this myself now...Im at 190lbs, probably 10-11% bodyfat...just cut most carbs out, except for once a day...losing some weight, but real slow..not sure if I am gaining muscle, but doubt it as my calories are low.