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Old 05-30-2014, 03:58 PM   #1
Mr_Geiri
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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
Leo41
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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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Old 11-08-2014, 11:09 PM   #8
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I wonder if your gains were strength and not muscle mass?
Lifting heavy low rep(6 to 12) can add muscle and you can still be in a very small caloric deficit (200cals),But for most when a person begins lifting with medium weight, higher reps(12 to 20)opens pathways in our muscle fibers(muscle to mind) ie, fast twitch and slow twitch which allows you to have more strength without actually adding muscle.
As with most things the more you do it the better you become at it.
Weight gain from staring a lifting program can be the water retention being sent deeper into your muscle tissues
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Old 11-09-2014, 10:33 AM   #9
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Thanx for all the replies.

I want to add muscle weight.

I tend to do about 8-10 reps. Once I can lift 10 times it's time to add weight and go down to 8 reps. I usually do 3 sets, but sometimes do 2 if I'm having a bad day.
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Old 11-10-2014, 09:37 AM   #10
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Also research high/low reps. I'm doing 15x4 right now. Was doing 3x10, going back to 5-8x3 soon. Look into ckd and tkd also. Book by Lyle McDonald.
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Old 11-10-2014, 08:27 PM   #11
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Lyle McDonald has a lot of great info and is fairly easy to understand in practical use. Good call cb83
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Old 11-11-2014, 09:17 PM   #12
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Alright I shall look into it. Thanx
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Old 02-08-2015, 05:25 PM   #13
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You can have it both ways!

I'm with spaceace....I've built muscle and lost fat at the same time while low-carbing. I lift heavy, and fasted (meaning I do it first thing in the morning). I get nauseous if I don't. If you eat sufficient high-quality protein and a variety of LC veggies you can so build muscle. Sufficient sleep is also critical. Now, when I started lifting heavy, the number on the scale went up but I got noticeably leaner the first two weeks...even friends noticed and commented on it. Now, I am making regular strength gains and muscle gains even as I lose fat and the number on the scale drops.
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Old 02-19-2015, 08:07 AM   #14
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The best research I've read (via Lyle McDonald) is that relatively to severely obese people who haven't done much weight training an and do build muscle at the same time as losing weight, but it's not common outside that population. I do believe the only way to tell for sure would be to have a DEXA scan at the beginning and end of the period being measured, and show either a maintenance or growth in LBM while losing fat percentage. The problem is, that isn't practical for most of us. All other measures are too subjective to totally declare that anyone's actually accomplished it.

The fact of the matter is that we need a calorie deficit to lose weight, and calorie deficits "may" reduce our ability to add muscle. Lyle says the "accepted" figure is that when you lose weight, up to 25% of that could be LBM (of course that includes water weight as well), and says that you are not carrying around as much weight, so you won't keep the same muscle mass.

I encourage you to find Lyle McDonald's website by searching, and read...he actually utilizes science in a field where conjecture seems to be the way most beliefs are generated.
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