Lose Fat and Gain Muscle – Simultaneously?

I suspect this will be a lesson in Macronutrient cycling, coupled with timing your nutirtion based upon your training schedule. Very simplistically a calorie deficit on non training or cardio days, and a surplus on weight training days.

@ Niel – I have never heard about this diet before, but it sounds wierd. Especially the having all of your carbs last in the eveing, since that would work straight against your insulin level, which drops off during the day. The on the other hand, if the carbs are only in addition to your post workot evening meal I don’t know how much carbs you’ll actually be eating.

My experience is that this seems to differ qutie a bit between men and women, especially regarding fat loss. My fiance and I have been on CYWT for over a year and while we love the lifestyle we got to a point where we plateaued. Now neither of us were carrying an excess amount of weight before so we dove right into the hard part – going from lean to leaner.

In january we got on Joels BRoman – John Romaniello’s – coaching program. While we still got to enjoy our cheat days, the rest of our diet changed a bit. I had to go low on carbs, only had two meals in the morning, while Fred could be a bit more moderate

I ended up losing 14% of my bodyfat and put on a pound of muscle. Fred on the other hand who was looking to pack on put on 7lbs of muscle while goin from 12% BF to 8%.

I believe it’s definetely possible to chase both rabbits and catch them, I’ve been there and seen it myself. While eating carbs :)

Would love to know how to to this.
is there tips for a hardgainer with moderate body fat (15-17%) to do this as would need to eat alot to gain muscle, but would like to lose fat to achieve ripped look

There’s so much conflicting information circulating, it’d be nice to have this clarified.

Doesn’t sound like anything new to me. My struggles at 50 years old are losing the belly and chest fat that have accumulated even though I stay pretty active and basically feel good.

i would love to know how to burn fat and gain muscle!! i always heard that it just would grow under the fat if you were overweight…

I sense a carb cycling post…

I would love to know – I myself have lost 15lbs over a few years and have managed to keep it off by exercising and good diet of natural/organic foods. I have 5 stubborn lbs left and cant seem to get that off. Eating more protein before exercise and after exercise is what I would think is best but it doesnt seem to help the weight loss part. Seems its one or the other!

Hi, I’ve been training for years and got no results until I followed Vince’s NNMB programme, as far as losing fat and building muscle at the same time, it’s only happened to me a couple of times on a random week without me knowing how! I have a feeling It’s when I go on a calorie surplus on training days and a deficit on non training days. I normally bulk on 3500 calories. I’m going to start your 6 week high frequency phase Joel on the 23rd Aug. Gonna experiment with 4k calories on training days and v low carb 1800 calories on non training days, what do you reckon?

Ok lets be honest i need an insight to the info please. I have been struggling like the most of us who posted comments with the desire (without mager results) of loosing weight once and for all and building up some muscles.

Would appreciate the information please

@Neil:
this is very interesting. I have never heard of this “warrior’s diet”, but this way of eating is what I do automatically on the days when I am left to myself (no cooking for kids, etc.) and such days always leave me feeling full of energy. I always thought this was somehow wrong because it is contrary to almost everything you hear normally, but your post has left me feeling that maybe I shouild listen more to my body than to the “experts” out there! I’d be interested to know if you manage to build some muscle on this programme – I don’t need to lose weight, but I could do with some more definition on my arms and around my middle.
Anyways, thanks for your post, it was very illuminating.

hey joel,
i tried once to lose fat and gain muscle at the same time and it worked until i hit a plateau, and then i pretty much gave up.

it would be nice to get some info on that

I’m very skeptical that it’s even possible…so enlighten me please.

Nice. that would save alot of time when you figure that most trainers tell you to cut fat for 6 months, bulk up for 6 months.

i always have issues with strict “diet plans”. I am a vegetarian and practically every diet plan i have read talks about getting protein from eating meat, chicken or fish. It gets very hard to tailor a suitable eating regime :P hopefully this can help me lose the fat i want, without having to compromise my vegetarianism.

Tell us more!!! (please)

To my mind, Tom Venuto has the definitive answer and best approach. Check out his site for more info: http://www.holygrailbodytransformation.com/

I’ve put my weight training on hold for the past month and have been focusing on strength endurance and interval training (on rowing machine and stepper) while beginning with your CYWT program 3 wks ago. I feel very good and in shape. There hasn’t been going off as much weight as you predicted to be the case in average, but I have lost 5 lbs in the first 3 wks and measurements all over have improved too (and, I did have my period last week and thus did not lose one pound more that week; so I am not too stressed as I know that always has a negative effect on my body). So it seems to work like this and I am motivated to continue with this set-up. But I’m always interested to get some in-depth info from you that helps to optimize the interaction between workout and diet. Thanks in advance.

lets here more joel! hope the honeymoon was great :)

I’m sure it’s possible, I’ve seen others who have spoken of it also. I would imagine it’s a slow process however. I would love to see your methods for doing it.

@ KB:

I would like to hear how to do this since it does not seem to work for me.

Very tricky issue and it is not talked about very often.

Looks like we have a lot to look forward this week! Don’t forget to enjoy the honeymoon!

How hard do a have to exercise while dieting?