Lose Fat and Gain Muscle – Simultaneously?

ok let’s have it. I would be more than intested in seeing how this delema can be solved. I am at 13% bf and would love to get into single digits before summer. At 51 it would be great to be a testiment of fitness and how weight lifting and proper diet go hand in hand

I always thought the rule was you were supposed to lose the excess fat first before gaining muscle?

I didn’t actually think this was possible within a diet specific to either weight gain, or fat loss. Im very interested to hear what you have to say Joel, I need to both bulk up and lose the fat I have.

Thanks very much !

This is something that I am intensely intertested in. My wife, who is a trainer, and I have been talking alot about this. In my heart I know it can be done, but I haven’t had success. I was 40 pounds over weight and lost it all in Iraq. Thanks to the long and lovely walks through the neighborhoods coupled with a high intensity interval program at the gym. But I had little muscle tone or size. When I got back, I started weight training in earnest, and gained about ten pounds. Alot of it is muscle, but the fat just comes right along with it. I just blamed it on my body type. I still do the HIIT but not as much.Right now I am at the place where I am getting happy with my muscular development, but frustrated at some fat gain along with it. So Joel, please, 100 comments or no… help. I know it can be done. I want the secret wisdom! (Oh… BTW, there is little to no real change over the big picture in my diet over the last year or so).

I’ve been trying this- eliminate simple carbs, eat clean with plenty of protein, moderate complex carbs. Eating a surplus of around +300cals extra/day. I finish every weight session with 2 high intensity circuits and 1 HIT session of 10-15mins. Normal calorie intake on the off days (less carbs) Seems to be working..though fat loss is slooow

I would be interested in reading more about this. Ditto on the article about stevia and agave, I didn’t receive this either.

I’ve sucessfully done this, watched my Calory intake for the day and excercised, pushups, situps, sprinting, with only eating carbs at the right time (after workouts or on cheat days) and I’ve lost 13kg’s and gained muscle / strength also. It is possible, just got to know when to eat what and in what ratio’s with excercise.

I really want to learn this,as I am a current semi-pro goalkeeper,but i really need to earn muscle for building up for diving into the air.

Lose fat and gain muscle…a tall order, but I seem to be closing in on good results on both counts! I am eating a more or less “clean” diet and I get in a full body work out using mostly dumb bells and body weight training 2 or 3 times a week. My jeans are looser and I am starting to notice a sleeker belly, so something must be going well. At any rate, I have just started adding some interval training on my gym’s tread mill, so I expect to see even better results soon, especially as I continue to work on the things I eat.

I would really be interested in learning more. I do both resistance training and HITT and although have more “definition” there is still ugly flab around my abs, which so far seems to want to stay there! I’m hoping that CYWT plus my workout routine will solve that. Can’t wait ’till Sunday!!!

Really appreciate your expertise. Thanks for the help.

Hi Joel

I have been following Vince’ workout for some time now and use to be obese when I first started off but now am much leaner and fitter. I started your recommended diet 3 weeks ago and going strong currently. Just about to end the priming phase and have lost close to 4 kilos. This post of yours is something I am really interested in. while I started your diet 3 weeks ago, I have slimmed down considerably and in the bargain lost a lot of my little muscles I had. While I continue to sport an unwanted tummy, which am aiming to rid of with the help of your diet. I have lost weight all around my body but I still carry a tummy, how do I get rid of this stubborn belly fat and simultaneously put on some muscle.

I’m gonna agree with everyone when i say MORE FRIGGIN INFORMATION, POR FAVOR! I’m a skinny dude with a low body fat percentage but wouldn’t mind packing on some muscle along with lowering my body fat. Thank you so much, Joel, for everything.

hey joel, i’m very interessted! tell us the truth!!!!

currently i’m on a fat loss diet combined by metabolic resistance training and intervall training! i’m not satisfied yet. but i’m on the way to get ripped! the last 2-3 pounds of fat are very tough to lose!

greetz from austria
chris

I would love to hear more details, my aim is to do this.

What I do is this: HIIT cardio in the mornings 3-4 times a week and heavy weight training 4 afternoons/evenings a week. The key is what you eat and when you eat it. You must time your carbohydrates around your weight training. I go low/no carb all day and then have a peice of fruit 30 min or so before weights, then right after my weight session I will have a protein/carb drink such as whey+Dextrose, then have another protein+carb(solid food) meal about an hour later. Seems to work for me, but that’s just my 2 cents.

sound tricky to keep the metabolism and hormone levels good eonugh to build muscle whilst losing fat- now i’ve been training for quite a number of years putting any extra muscle on is hard enough without the bonus of losing fat at the same time, interested to see how it’s done-keep up the great work!

Joel, I say sometimes people just think too much. There is NO instant way to gain mussle mass and shed fat. Drinking the magic drink or taking a magic pill or potion or pumping heavy weights for a week or two won’t result in you waking up the next morning with the hulks body. It takes work and time. How much work and time you put into it and eating right will reflect the results. People who think they can pack on masses of lean mussle in a week or two or have a six pack in a week are the reason supplement companies get rich. Basics are the only way, build streignth, (core mussles) eat right, then increase weight and intensity and you will be doing both loosing fat and gaining mussle at the same time. You may not see 10 pounds of lean mussle a week but by the time you finish chasing the unrealistic goals I will be ahead of you in gains using the slow and steady approch and gradually building up as you continue to get fustrated because you can’t acheive your over night results. You may get some fast results but I get results every month twelve months a year.

In my experience since I got serious about my diet last November, it cab be done. With a good solid metabolic resistance training program and a good healthy diet I have droppped 38 lbs of body fat while adding twelve lbs of muscle. The key is the diet. Four to six healthy meals a day that never allow the body to get hungry and make one feel starved. Not so much a “diet” as a lifestyle change to wholesome foods and skipping chips, crackers, fried foods and ice cream almost all the time. (I still allow myself cheat treats, cheat meals and even cheat days every so often.) Good advice from people like you, Venuto, Marion and others have allowed me to prove that this is possible over the long haul.

I’d love to here about how this can be done!

So tell me how.

If you really have these answers would be miracle and help keep the motivation going seeing great results!!!

Sounds like the best of both worlds, but mama always said, “If it sounds to good to be true, it probably is.” I’d love for you prove mama wrong.

Looking forward to this one.

I would love to hear what you have to say on muscle gain while losing fat! It seems like a tricky task.

What a good question, and I can’t wait to hear Joel’s answer.
Are you going to tell us that you have to let some fat come on to your body while you’re gaining muscle? I could never stand the way it felt to gain any fat for any period of time. I ended up burned out after years of simultaneous dietary restriction and weight lifting. Looking forward to getting “the skinny” (heh) from Joel on this.