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Old 05-30-2014, 03:58 PM   #1
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Start lifting or wait?

I keep hearing from people that you can't add muscle mass and loose fat at the same time. Is this true?

I would like to loose few more pounds of body fat but I also want to add muscles. Should I wait until I have lost these pounds before lifting weights?
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Old 05-30-2014, 04:05 PM   #2
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Two things to consider--1) If you plan to add muscle, it means adding weight, too. So if you have some scale number you're shooting for, keep in mind that adding muscle with increase that number; 2) If you are near your goal, you can do what bodybuilders do. While they are working on adding muscle, they are NOT eating less but more because extra food is needed to 'make' those muscles.
Then, once they are satisfied with their new muscle, they will cut food drastically to lose excess body fat that accumulated along with the muscle.

You can do it in any order you wish, but you can't do both (increase muscle, lose fat) at the same time.
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Old 05-30-2014, 06:16 PM   #3
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Alright. Well it does sound appealing to take a break from losing. Add muscle, and then loose again to be more cut

And yes I know I'll have to change my mindset about the weight when adding muscles. I think I'll let the gym measure my fat percentage so I can switch to comparing with that rather than weight.

Last edited by Mr_Geiri; 05-30-2014 at 06:19 PM..
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Old 06-03-2014, 05:35 PM   #4
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Consider this plan. Continue to work out in the gym. BUT, do lighter weights but increase your amount of repetitions. Instead of 3 sets of 100 pounds 10 reps. Do 3 sets of 70 pounds 20 reps lets say. After you can do 20 reps, increase to 25 reps then 30 reps over time. You will feel and get stronger, you will get more "cut" looking as you drop fat. This is what I did over the last 8 months. I dropped 55 pounds of which 6 pounds were muscle.
I added a protein supplement to slow the muscle loss. Also do cardio as much as possible.
Hope this helps.
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Old 06-09-2014, 08:07 PM   #5
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I hate to contradict another post, but I have done exactly that - lose fat and gain muscle at the same time. Almost every exercise I do I can do at 2X the weight I started, and I started weighing in a 233 lbs and now I weight 188 lbs (1 year later). I estimate 10-12 pounds of additional muscle has been put on, so really I'm down to about 178.

One of the reasons that people say you cannot do both is that insulin is an anabolic (meaning a building) hormone that helps shuttle amino acids in the muscle for growth and repair, and when you LC you have little insulin. Bodybuilders point this out and talk about it all the time. But, many ignore the fact the protein does cause a rise in insulin, although a fraction compared to that caused by carbs. So, you do have what you need to build muscle. Especially if you are just starting lifting, you will gain quickly for the first couple of months on whatever diet you are on.

I am not saying that you will build at the same rate as in an insulin-rich environment, but don't think that your muscle gains will be slashed 50% either. Think more like 10%.

Just my 2 cents - I am glad there are different opinions on here, and I offer my respect to all! By common logic, I should not be able to gain muscle at all, because not only am I LC, I also intermittent fast while staying on plan. But I do
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Old 07-22-2014, 01:29 PM   #6
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I also was in ketosis for around a year and lifted heavily. I lost 30-40 lbs at lowest and muscles were biggest they have ever been. I did take creatine and beta alanine for the last 3 months of that year. Now after 6 month break I'm 20 lbs over that. Started almost same regimen of lifting and supplements.
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Old 08-20-2014, 10:02 AM   #7
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When in high school and weighing about 200 I started lifting and dieting at the same time. At the start I could only bench press about 50lbs 8 to 10 times. Well 6 months later weighing 138 I could bench 168 ten times easy, 250 once and do a few 250lb squats. So like CB just said you can most definitely gain muscle and lose weight at the same time it may be a little harder but it is doable.
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