get lean and build muscle at same time?

Question

i know the whole bit about gaining muscle. 1g of protein, 2-3g of carbs, 20 calories, etc. for every lb you weigh. then the whole 20-30% of your calories should come from fat. i'm 5'7", used to be 125lbs but now am at 150 lbs. however i am still at about the same body fat of 17-18%. i also know to get lean you need to cut calories, cut carbs, yada yada yada. my goal is to be about 155-160 and 10% body fat.

my question is, can i effectively gain muscle AND get leaner at the same time? or should i focus on one and then do the other?

Answer 1

The latest fad in the fitness industry is the whole idea of bulking and cutting. It's portrayed as if the notion of building muscle and losing fat concurrently is an impossibility. This idea in general feeds off of the cycling of steroids used by professional bodybuilders.

The fat of the matter is that building muscle and burning fat work hand in hand. The more muscle you build and have, the more fat you will burn even while you are sleeping. Diet has alot to do with it. I have seen a significant positive gain in muscle mass by switching to 6 small meals per day (some which I substitute a meal replacement shake in lieu of actual food (i.e. Met-Rx)). In addition to the weights, I always do cardio afterwards. I am not talking about sissy cardio where you comfortably jog on the treadmill and only get my heart rate to 130. I am referring to high intensity cardio ("high intensity interval training") where you hit heart rates as high as 185 and never go below 150. This type of cardio boosts your metabolism much more than regular cardio. There is substantial scientific proof of this.

Don't let those bodybuilding magazines ,which are predominantly driven by the supplement companies, trick you into thinking that you cannot build muscle and burn fat at the same time.

Answer 2

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Answer 3

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Answer 4

Build Ripped Muscle Fast

Answer 5

I suppose sit ups aren't the best for back, so maybe leg drops would be good for you.
I'd say do as much as you feel you can, that's what I was told when I was doing those sorts of work outs: do it until you can't do it anymore
Sorry I can't give much advice, maybe try a body building forum for info from people who know best (https://tr.im/F608T)

I understand that this seems like a long time, but in 6 months you're gonna be wishing you could get a 6 pack in 1-2 weeks again. Find the motivation and start now - the more you put it off, the harder it becomes to achieve. Good luck!

Answer 6

Yes it is possible to gain muscle and get leaner. You need to throw out the scale and just use your waist measurement. You need to start a weight training routine which 1) will build muscle and help build your metabolism and 2) it will cut fat. Also I would reccomend doing 20-40 minutes of cardio a night to help cut fat as well.

Answer 7

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RE:
Get lean and build muscle at same time?
i know the whole bit about gaining muscle. 1g of protein, 2-3g of carbs, 20 calories, etc. for every lb you weigh. then the whole 20-30% of your calories should come from fat. i'm 5'7", used to be 125...

Answer 8

Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:

•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
between meals. Read more here:

Answer 9

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Answer 10

For most people, it's easier to gain, then cut. Gain, then cut. It's hard to do both at the same time. As you're cutting calories, you're cutting energy to repair the muscles thus making them grow.

But everybody's different. The only way you'll know what works best for you is trial and error.