Lose Fat and Gain Muscle – Simultaneously?

Joel I would love to hear what you have to say about this subject. I’m trying to do this and have a a little luck so far watching my diet and focusing on. HIIT workouts instead of doing so much cardio like I’ve done in the past.

I managed to lose fat and increase muscle doing your Xtreme Fat Loss Diet – well done, Sir!

Hey Joel

This info will be great. I have always wondeered about this cause if you want to loose fat you need to be in a colorie deficit, to gain muscle a calorie surplus. That’s how I understand it so would love to know how its possible to gain muscle and loose fat at the same time.

Thanx

Kobus

I would be very keen to hear about any tips to do both. I am in the group where if I want to lose weight, I also lose muscle, usually without gaining tone. I eat reasonably well and keep well away from anything deep fried and eat minimal processed food or preserved food. I am currently in muscle gain mode and eating slightly above my calorie intake. Last weight loss quarter, I lost more muscle than fat which was a little disheartening. Would love to hear how to manage both!!

Calorie and carb cycling has been working great for me. I’ve been at the same bodyweight, more or less, since March of 2009. I went through bulks and cuts several times, but I’ve never had as good of results as I am now.

I’ve been eating a lot when I feel depleted, and cutting back my Calories and carbs at the first sign of fat gain (usually every 7-9 days). In less than a week, I can burn off any fat I’ve gained in the week before. And since my scale is going up little by little and I’m getting leaner and leaner, I’d say it’s working.

I’m thinking I’m around 6% body fat at the moment, and 165.

Sorry for the “me me me” post. Just curious to see if what you’re going to suggest is different from what I’m doing. You certainly inspired me to get creative with my diet when you talked about how long it takes for leptin levels to drop, and how easy it is to subsequently raise those levels back up.

Lets hear it!

I have had a small amount of successful at it, the thing is I got tired of ending up a skinny guy with muscles, because low body fat and striations are nothing without the size. There is so much more to it than that.

Yes, PLEASE – need more on this one and some new facts would be good, rather then same ole same ole rehashed. Look forward to it.

It must be something like high protein intake + veges and complex carbs are limited? 6 meals per day all including protein?

i’m currently doing workouts on bodyrock.tv and it uses bodyweight workouts into interval training. so im guessing by doing that you gain muscle and burn calories after?

last time i tried i didnt get anywhere. just wasted so much useless energy and effort

This reminds me of that article you referred us too where the two groups of people had 800kcal VLCD diets and half did aerobic and half did resistance for 12 weeks. Aerobic trainers lost 18kg (14kg fat, 4kg muscle) and resistance trainers lost a similar amount of fat but less than 1 kg of muscle. I was wondering if there was any evidence that shows a higher calorie intake, with or without protein, while still a total calorie deficit can lead to simultaneous fat loss and muscle gain.

My guess is you’ll suggest caloric cycling (high and low days to match your training), plus nutrient timing within the day (most carbs peri-workout).

Hi

I have a question .. While right now its Ramadan for Muslims like me where
We have to fast from sun down to sun rise which is like almost 14 hours with no
Food or water at all !! .. I think the best scenario here is to go to fat loss phase .. But I only have
From like 7 pm upto 4:30 am like just 9 and a half hours to eat !!
So how should I divide my meals and what to eat ? I try to squeeze in 4
meals (specially protein) but most of the time I Feel full due to large meals at once ..

Need ur help ..

:)

Can’t wait to find out more!!

I have never had luck! It is either I lose weight on the scale and look flabby or work out and gain weight! I would love to learn!

I’ve lost 90 pounds by eating very cleanly — lots of protein, veggies, fruit, unprocessed grains. I ran a (slow!) marathon last year. I do weight training.

What’s getting me is the last 15-20 pounds — which is *all* concentrated in my middle.

So, yes, I’d love to hear tips!

Always ready to get more information

i can’t wait to learn more

Please tell us more! :)

I would like to know please.

Tell me more! I am happy with my weight (160 lbs) but not my bodyfat (22%). I used to be lean and mean, now I am fat and unhappy.

Heavy weights,loads of protein and also full body workouts with dumbells for my cardio….I get under 4% and retain all and even gain a bit of muscle.I average 1.75g to 2g protein per pound(mostly organic and free range venison), sweet potato and brocolli,eggs and oatmeal.stick to what works for me, I also do have strategic fast days with only amino acids on that day…works wonders.

very curious as to the HOW!