lose fat and gain muscle?

[Deleted member 7506]

is there any way to lose fat and gain muscle at the same time? (no newbie gains)

 

[eyearea]

Lose fat gain personality bro

 

[NarcyChadlite]

Yes.. roids

 

[St. Wristcel]

Caloric deficit and working out

 

[tyronelite]

Literally slight calorie deficit and working out with high protein consumption.

 

[randomuser2407]

You say no newbie gains, but really unless you can overhead press 135 lbs, bench press 225 lbs, squat 315 lbs and deadlift 405 lbs, you are still a noob, even if you have been lifting for 5 years or more. Most people in the gym are noobs and can still make their noob gains. If you want to recomp, what you do will depend on your current body fat percentage. The leaner you are, the more difficult it will be to cut. So if you are around 15-20% body fat and have little to no muscle mass, I recommend you just eat enough to maintain your weight, if you can add weight to the bar on all your lifts regularly, you will gain strength which means you will gain muscle and you will lose fat while staying at the same weight. If you get stuck because you can't recover and you are doing everything right, then you need to add a 10% caloric surplus. The reason why this works is because your body doesn't need to be in a surplus to make gains, however it needs to be at a high enough body fat percentage it can recover from hard workouts, it is much more difficult to recover from a hard training session when you are at 10% body fat than when you are at 15-20% body fat. You don't have to constantly bulk and cut, it's a waste of time to do so, however you can recomp in the beginning by eating at maintenance and getting stronger like I said, and then you can do a lean bulk until you reach a level of size that you are happy with, then you can cut to the body fat percentage that you want and stay there by maintaining your strength. That's the best way to do it if you want to stay lean all year round.

 

[Shrek2OnDvD]

Dont do roids. They give you boobs and tiny balls

 

[Diremeyer]

If you do a four day split, cut on your second off day in a row.