Lowering Body Fat and gaining Mass

[4x15mph]

I am looking to drop some pounds and decrease the size of my waist/stomach due to an overindulgance in beer and food.

I am lifting 3x per week and running on the treadmill 2-3x per week. I run for about 40 minutes and I keep it to a medium jog pace (5.0-5.5 MPH).

Will the running limit my ability to put on mass?

How can I reduce my overall fat and increase my muscle mass? I have worked out for a number of years and I do not seem to get very cut.

 

[xblitz44x]

Focus on one at a time. Unless your diet is absolutely perfect, or you're a beginner, don't expect to be able to pack on mass while burning fat. You'll probably put on a few unwanted lbs if you're bulking but you can minimize it if you're careful. And on the other hand you're probably going to lose a bit of mass if you're cutting due to the calorie deficiency.

 

[Protobuilder]

^^ Exactly.

I am lifting 3x per week and running on the treadmill 2-3x per week. I run for about 40 minutes and I keep it to a medium jog pace (5.0-5.5 MPH).

That's a good plan. One BIG factor missing/left out though -- total calories consumed. That makes or breaks you whether you want to build muscle OR lose fat.
Building muscle requires excess calories whereas losing fat requires a calorie deficit. So, they're competing goals. Repeat after me -- it's all about calories, it's all about calories . . .

Will the running limit my ability to put on mass?

Running burns calories, which helps create a calorie deficit, and to the extent it does that, it will limit your ability to gain muscle unless you're a total noob. But its a function of calories, not really the type of activity.

That said, running does seem to zap my leg muscle directly. If that's a concern for you, try fast walking on an incline tredmill instead. Less calories burned, but easier on the legs.

 

[Ripped2Shredds]

beer is a negative...It doesn't matter who you are...if you are not in a 8% BF area...beer will bloat you.

Weight is really easy to understand...you just have to do it and stick with it...here it goes...

***In order to gain muscle, you must consume more....***

***In order to lose fat you must consume less...***

If you are fairly new to lifting...then here are some tips...
Cardio for an hour a day will improve your physique amazingly with a strong 2500 calorie diet...but you will be tired throughout the day if you lift in the evening...I would say try 3500 calories. If you want to eat crappy and drink alcohol (witch slows protein consumption) then you will look crappy and feel crappy. If you train moderate and up yoru reps in between 10-12 and use your cardio wisely...change it up...bike with a lady friend, chase the dog around the yard or play basket ball, many people overlook the term Cardio...it's not limited to running. try swimming...just a couple pointers and hints.

 

[Illuminati]

why doesn't someone just cut to the chase, and tell the truth. there is no way of lowering your body fat and gaining mass at the same time.

 

[coolcolj]

you can if you juggle your carbs levels precisely

Low carbs to drop teh fat, high carbs to gain the muscle
keep portein about the same and cycle the carb levels to suit

 

[Anthrax Invasion]

you can if you juggle your carbs levels precisely

Low carbs to drop teh fat, high carbs to gain the muscle
keep portein about the same and cycle the carb levels to suit

Except not because regardless of the macronutrient composition, if you're taking in more calories than you put out, you will not - CAN NOT - lose weight. That just doesn't happen, it's basic physiology.

You can play see-saw and go hypercaloric one week, hypocaloric another or something lame like that, but in the end the best seems to be a moderate bulk (i.e., don't eat everything in site and become a fatass) with cutting cycles thrown in whenever you start to look too fat.

Old school recommendation? Bulk to 15%, cut down to 10-12%, bulk back up. Rinse, repeat. At the end, maintain at your ideal bodyfat. Huzzah!

 

[MsBeverlyHills]

I am looking to drop some pounds and decrease the size of my waist/stomach due to an overindulgance in beer and food.

How can I reduce my overall fat and increase my muscle mass?

are you still drinking beer?

 

[al420]

I went through this same delima adn got all the same advice.

beer is a negative...It doesn't matter who you are...if you are not in a 8% BF area...beer will bloat you.

....so, NO BEER...no beer at all

Old school recommendation? Bulk to 15%, cut down to 10-12%, bulk back up. Rinse, repeat. At the end, maintain at your ideal bodyfat. Huzzah!

I think that may the simplest/best way to put it...K to ya bro...Now if I could just get to 15% . . . . .

 

[Protobuilder]

That just doesn't happen, it's basic physiology.

I think its, like, thermodynamics or something, right? Anyway . . .

15% then back down to 10-12? It seems like it's an awfully fast trip from 12 to 15 bro. And then you'd be cutting all the goddamned time.

 

[Anthrax Invasion]

Well you shouldn't get back up to 15% that quickly - moderate bulking works better. You really can get by without ever cutting that much at all, you just gotta watch the weight gain carefully.

That recommendation came from an old book titled The Herculean Physique or somesuch. Forgot the name of the guy who wrote it, but it was back in the day.

Could always just say cut down to 10% - will be a noticable difference from 15%, and would obviously have you cutting less often than if you dieted down to only 12%.

But hey, mirror is the best judge. If you look too fat, then slim down.

 

[4x15mph]

Excellent advice on my first post.

I am not drinking beer and have not for 10 weeks. I completely stopped all carbs and went from 198 lbs. down to 178 which is where I am now. My fat scale shows me at 18-19% body fat down from 24%. Not sure how accurate the digital scale really is but my waist went from a solid 35 back down to a 33/34. My goal was to back up a hole on my suit belts and I am there. My suits all need to be taken in or I will need new ones. That is a good problem to have.

So now I am at 178 which is a bit scrawny for 6 feet. I still feel like 18% fat is a bit high so that is why I have continued to run and bike. I see that my reduce fat and gain bulk contradict one another... eat more or eat less. I have to make up my mind but it is obvious that I can not drink beer!

Based on what I am hearing I am going to increase the calories (in protein), consume my creatine and b12 regularly, and continue to include some cardio in my routine for fitness/heart purposes, and watch the mirror closely for some feedback and advice.

 

[al420]

I don't think the BF% could be correct - 6' and 178lbs - that sounds pretty skinny.

 

[Anthrax Invasion]

Fat scales suck. Get calipers or have some professional do it for you.

 

[Protobuilder]

I don't think the BF% could be correct - 6' and 178lbs - that sounds pretty skinny.

No, trust me, those numbers could be right depending on the amount of muscle you're carrying.

I am not drinking beer and have not for 10 weeks. I completely stopped all carbs and went from 198 lbs. down to 178 which is where I am now.[/quote[

Keep in mind that it's the calories, not "the carbs." So, you don't HAVE to forgo beer completely, so long as its accounted for in your calorie intake. Of course, if you're on a pretty restricted diet, one decent light beer = roughly 100-120 useless calories, which means you just lost 120 "good" calories (e.g., protein), so you don't want to make that decision frequently. But one beer won't kill you; just account for it.

 

[4x15mph]

The 18% BF is after losing weight.

Good comments regarding beer. My problem is that I really only liked some of the darker german and microbrews. These are well over 200 calories (and 9% alcohol) such as Victory Monkey or Victory Old Horizontal... good stuff. Boy do I miss it.

Great feedback and advice... thanks!

My new goal now that I reduced the mid section will be to put on some mass through more protein and a continued balance of cardio and weights.