How to lose fat and at the same time gain weight / muscle (lean)?

[ascension!]

How to lose fat and at the same time gain weight / muscle (lean)?

My current plan is to lose body fat to be in the athletic range for men; RN it seems I'm not too far off, as I have a slim-build, but I'm still guessing my fat percentage is in the 15-20% range (I don't give an accurate % as I haven't had a body fast test, but this is my estimated BF%), especially since I can't easily see my ABS (unless I tighten them). My ideal is between 8-12% body fat and this is where I will optimize my facial/body aesthetics. Because I'm skinny I'm going to start Weightlifting to compensate for my "underweight" and not look gaunt. This is also not attractive as a man, because I look "fragile and weak". I want to have a low body fat percentage and overall high fitness levels which should optimize my facial appearance even beyond body fat.

In order to achieve this I'm going to start walking:

• Adding 10k steps a day should burn an additional 400 calories and it's not that hard to incorporate into my daily routine. 10k steps is pretty easy to fit into the day (I even do them on the campus at school). I will when I go for walks while listening to a podcast. It adds up over time.

As I am quite young, I will not attempt to go on a starvation diet or some elaborate fitness plan to be shredded (cutting). I am young and therefore, optimizing my hormones and growth take precedence over being thin today. My best bet RN is to live a healthy lifestyle that incorporates these kind of things like: walking, sports... and that's about it (IMO). To ensure optimized growth and hormone production as a man, i should be in the 8-15% body fat range. This should be manageable through moderate lifestyle changes and healthy eating (?). I'll continue researching on this, but for now I'm just thinking of implementing the walks while doing my Bulking phase to "lose" body fat (although, this won't make me gain muscle/lean weight, help me out).

Spoiler: Tags

@Prettyboy @Blackgymmax @GigaMachiavelli @enchanted_elixir

 

[ascension!]

Also forgot to mention, I'll be starting Jeff Nippard's U/L (PPL) program at the Gym. Wish me luck guys!

 

[bara]

If your body fat isn’t over 20% BF I would say just go on a very small bulk (300 calorie surplus).

Gaining muscle and losing fat is almost impossible unless you are a complete beginner, which in your case seems to be true so it might work.

Regardless I typically suggest those new to the gym, especially if not obese, to begin with a bulk to milk all the “noob” gains as fast as possible.

Do that for about 3 months and you’ll have a solid base for a beginner and you can perhaps consider a cut at that point.

 

[ascension!]

If your body fat isn’t over 20% BF I would say just go on a very small bulk (300 calorie surplus).

Gaining muscle and losing fat is almost impossible unless you are a complete beginner, which in your case seems to be true so it might work.

Regardless I typically suggest those new to the gym, especially if not obese, to begin with a bulk to milk all the “noob” gains as fast as possible.

Do that for about 3 months and you’ll have a solid base for a beginner and you can perhaps consider a cut at that point.

Yes, I was thinking of doing a Bulking stage for about 3 months to build a good base. Why should I cut at 15 and/or without having finished developing? Not to add that I have late puberty and am recently developing.

 

[SoonToAscend]

Don't get fat or ur growth plates will close. More height is worth slowing down progress in the gym

 

[Blackgymmax]

trenbolone

 

[bara]

Yes, I was thinking of doing a Bulking stage for about 3 months to build a good base. Why should I cut at 15 and/or without having finished developing? Not to add that I have late puberty and am recently developing.

Yes I recommend most people still developing to avoid doing a cut.

Just don’t get obese and mini bulk theory.

 

[Adonis]

trenbolone

over for your cardiovascular health

 

[AlexBrown84]

over for your cardiovascular health

Cardarine

 

[AverageTevvezFan]

Cardarine

Over for your cancer risk

 

[AverageTevvezFan]

Maingaining is kind of a meme. Either bulk or cut tbh. Unless you intend on using roids or sarms, in which case do whatever you want.

 

[AlexBrown84]

Over for your cancer risk

What type of cancer do you think it causes

Why just say cancer that’s like just saying you will get sick

 

[alien]

If your body fat isn’t over 20% BF I would say just go on a very small bulk (300 calorie surplus).

Gaining muscle and losing fat is almost impossible unless you are a complete beginner, which in your case seems to be true so it might work.

Regardless I typically suggest those new to the gym, especially if not obese, to begin with a bulk to milk all the “noob” gains as fast as possible.

Do that for about 3 months and you’ll have a solid base for a beginner and you can perhaps consider a cut at that point.

I started out at 29% bf. Perhaps this is why my cut-first strategy worked so well.
February 6 stats:
168.2 lbs @ 29.0% body fat
Aug 31-Sept 5 stats (6-day average):
134.5 lbs @ 13.4% body fat

Now that I'm down to 13.4% bf, I wonder if I should switch to bulking. My raw muscle mass "peaked" Aug 7-13. I lost a bit of muscle mass since then but continued to lose body fat.

Aug 7-13 stats (7-day average)
140.8 lbs @ 15.8% body fat, 41.8% muscle mass, raw muscle mass 58.9 lbs

Aug 30-Sept 5 stats (7-day average)
134.6 lbs (-6.2 lbs) @ 13.4% body fat (-2.4%), 43.3% muscle mass (+1.5%), raw muscle mass 58.3 lbs (-0.6 lbs raw muscle mass)

 

[Gluteus]

During the pandemic I went like a year without working out. I ended up having a 36" waist and 14.75 inch arms.

I ate a 500 calorie deficit with high protein and began training again. I ended up gaining an inch on my arms and losing 3" off my waist in the first three months.

Now this was combining muscle memory, newbie gains (since I became almost completely untrained), and myonuclei from former roid use, but it's clear that gaining muscle while losing fat is possible in certain circumstances.

I later hoped on a sport TRT so my gains after the first few months are an unreliable comparison for naturals.

 

[Gandy]

I started out at 29% bf. Perhaps this is why my cut-first strategy worked so well.
February 6 stats:
168.2 lbs @ 29.0% body fat
Aug 31-Sept 5 stats (6-day average):
134.5 lbs @ 13.4% body fat

Now that I'm down to 13.4% bf, I wonder if I should switch to bulking. My raw muscle mass "peaked" Aug 7-13. I lost a bit of muscle mass since then but continued to lose body fat.

Aug 7-13 stats (7-day average)
140.8 lbs @ 15.8% body fat, 41.8% muscle mass, raw muscle mass 58.9 lbs

Aug 30-Sept 5 stats (7-day average)
134.6 lbs (-6.2 lbs) @ 13.4% body fat (-2.4%), 43.3% muscle mass (+1.5%), raw muscle mass 58.3 lbs (-0.6 lbs raw muscle mass)

Where did the numbers come from? A machine reader, calipers? It is nigh-on impossible to go from ~16% to 13% in two weeks.

Pro bodybuilders can lose ~1.5-2% a month with extreme calorie restriction.

 

[bara]

I started out at 29% bf. Perhaps this is why my cut-first strategy worked so well.
February 6 stats:
168.2 lbs @ 29.0% body fat
Aug 31-Sept 5 stats (6-day average):
134.5 lbs @ 13.4% body fat

Now that I'm down to 13.4% bf, I wonder if I should switch to bulking. My raw muscle mass "peaked" Aug 7-13. I lost a bit of muscle mass since then but continued to lose body fat.

Aug 7-13 stats (7-day average)
140.8 lbs @ 15.8% body fat, 41.8% muscle mass, raw muscle mass 58.9 lbs

Aug 30-Sept 5 stats (7-day average)
134.6 lbs (-6.2 lbs) @ 13.4% body fat (-2.4%), 43.3% muscle mass (+1.5%), raw muscle mass 58.3 lbs (-0.6 lbs raw muscle mass)

Yes after that long of a cut (congrats btw), I think you have justified going on a bulk here.

I know a lot of people who cut significantly are afraid of getting fat again but a properly executed bulk will make you look great after a long cut.

 

[ascension!]

Yes I recommend most people still developing to avoid doing a cut.

Just don’t get obese and mini bulk theory.

So basically I need to do a light/lean bulk with a 300-500 calorie increase based on my TDEE?

 

[alien]

Yes after that long of a cut (congrats btw), I think you have justified going on a bulk here.

I know a lot of people who cut significantly are afraid of getting fat again but a properly executed bulk will make you look great after a long cut.

Thanks. Is dirty bulking risky for me? Should I stick to lean protein (like chicken breast and whey)? I'm afraid to put back fat on my belly. I still have some stubborn lower belly fat even at 13.4% bf. My body must have had a lot of body fat to start with for me to still have some on my lower belly below the belly button after losing 30.8 lbs of raw body fat already.

I lost 63% of my raw body fat in 7 months (29% of 168.2 lbs = 48.778 lbs body fat. 13.4% of 134.5 lbs = 17.97053 lbs. 48.778 lbs - 17.97053 lbs = 30.8075 lbs body fat lost. 30.8075 / 48.778 = 63% lost.)

And my relative body fat % is -54% from my start. (13.4/29) - 1 = -54%.

Btw I'm 5'6" (167cm evening height according to doctor's measurement). This is why I'm still 13.4% bf @ 134.5 lbs. lol. I'm also 37. So my metabolism and ability to shed fat and put on muscle probably isn't as good as a man in his 20s.

 

[bara]

So basically I need to do a light/lean bulk with a 300-500 calorie increase based on my TDEE?

Yes.

Or more accurately, try to figure out your maintenance by taking a set number (whatever you may think is your maintenance) and watching your weight for a week or 2.

If your weight goes up, you are on a bulk.

If your weight goes down, you are on a cut.

If your weight is unchanged, you are on a maintenance.

Adjust from there.

 

[bara]

Thanks. Is dirty bulking risky for me? Should I stick to lean protein (like chicken breast and whey)? I'm afraid to put back fat on my belly. I still have some stubborn lower belly fat even at 13.4% bf. My body must have had a lot of body fat to start with for me to still have some on my lower belly below the belly button after losing 30.8 lbs of raw body fat already.

I lost 63% of my raw body fat in 7 months (29% of 168.2 lbs = 48.778 lbs body fat. 13.4% of 134.5 lbs = 17.97053 lbs. 48.778 lbs - 17.97053 lbs = 30.8075 lbs body fat lost. 30.8075 / 48.778 = 63% lost.)

And my relative body fat % is -54% from my start. (13.4/29) - 1 = -54%.

Btw I'm 5'6" (167cm evening height according to doctor's measurement). This is why I'm still 13.4% bf @ 134.5 lbs. lol. I'm also 37. So my metabolism and ability to shed fat and put on muscle probably isn't as good as a man in his 20s.

If you are afraid of putting fat back on I would advise against dirty bulking.

Yes technically calories are all that matter but it's hard to truly know how many calories are in certain junk items.

Plus, not to mention all the inflammation that comes with eating trash (eat good feel good, eat bad feel bad).

Even if you have some belly fat left, try going on a small bulk and put on a base then try cutting again, your metabolism may be fried.

 

[AverageTevvezFan]

What type of cancer do you think it causes

Why just say cancer that’s like just saying you will get sick

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6475847/

 

[Max Frauder]

lol 8% bodyfat? Not until you're dead.

 

[SuperDavidGangbang]

You can gain muscle and lose fat at the same time,
Testostrone does that

 

[lilrope]

How to lose fat and at the same time gain weight / muscle (lean)?

My current plan is to lose body fat to be in the athletic range for men; RN it seems I'm not too far off, as I have a slim-build, but I'm still guessing my fat percentage is in the 15-20% range (I don't give an accurate % as I haven't had a body fast test, but this is my estimated BF%), especially since I can't easily see my ABS (unless I tighten them). My ideal is between 8-12% body fat and this is where I will optimize my facial/body aesthetics. Because I'm skinny I'm going to start Weightlifting to compensate for my "underweight" and not look gaunt. This is also not attractive as a man, because I look "fragile and weak". I want to have a low body fat percentage and overall high fitness levels which should optimize my facial appearance even beyond body fat.

In order to achieve this I'm going to start walking:

• Adding 10k steps a day should burn an additional 400 calories and it's not that hard to incorporate into my daily routine. 10k steps is pretty easy to fit into the day (I even do them on the campus at school). I will when I go for walks while listening to a podcast. It adds up over time.

As I am quite young, I will not attempt to go on a starvation diet or some elaborate fitness plan to be shredded (cutting). I am young and therefore, optimizing my hormones and growth take precedence over being thin today. My best bet RN is to live a healthy lifestyle that incorporates these kind of things like: walking, sports... and that's about it (IMO). To ensure optimized growth and hormone production as a man, i should be in the 8-15% body fat range. This should be manageable through moderate lifestyle changes and healthy eating (?). I'll continue researching on this, but for now I'm just thinking of implementing the walks while doing my Bulking phase to "lose" body fat (although, this won't make me gain muscle/lean weight, help me out).

Spoiler: Tags

@Prettyboy @Blackgymmax @GigaMachiavelli @enchanted_elixir

Just follow my diet. I gained 6 kilograms of raw muscle in 2 months.
Breakfast-5 fried eggs with no seasonings nor condaments
Lunch- 250g chicken breast(no condaments nor seasonings)
Dinner- same lunch and breakfast combined
Couple the diet with a hypertrophy program.
The trick is to consume is to eat an excessive amount of bland eggs and chicken breast while on a hypertrophy program. One last thing; don't eat anything sweet

 

[CsCurry]

If you just gain muscle you will probably look leaner tbh.

Most people shouldn’t cut until they can bench 2 plates