Originally Posted by chiarij
I heard different opinions on this matter from other messages boards and friends and family...Can you lose and build muscle simultaneously? Majority said No...Some say it's possible but difficult. What's your opinion?
Losing weight really fast and building muscle is probably difficult to impossible. Slowly losing weight and building muscle would more doable.
When i started lifting four years ago I lost 30# of weight and put on quite a bit of muscle without really dieting, although my weight then stabilized.
My current plan for losing weight while adding muscle looks like this:
1) 10% Bodyfat (~242# BWT). (currently 26%)
2) 3 pull-ups. (currently 1/2)
3) BWT Military press. (currently 245#)
4) 350# Incline press (current PR is 310#). This one isn't a gimmee, I might train very hard all year and fall a bit short.
I will be changing things up a bit as I lose these last 50# of fat and focus on developing strength in 2006. I will be upping my calories a bit, and trying to increase my protein consumption. Furthermore I will be adding cardio 3xweek in the form of 500M sprints on the concept2 Rower.
New diet: BWTx10Cal/day, broken down into 30% protein/30% Fat/40% Carbs. I will make sure i hit my protein goal each day although I may eat fewer carbs and fat then I am allowing for.
1) Lift 3xweek. Lots of work on deads, squats and incline press, plus curls and rows. I still need to build a stronger base.
2) Row 3xweek after lifting, doing a series of intense 500M sprints. These are for conditionaing rather than fat burning
3) Yoga 3xweek. I really need to work on my flexibility.
4) Grip training. I have lost significant grip strength this past year, which I would like to remedy with thickbar work, gripmachine and griper training. Also some plate curls and sledgehammer levers for my wrists.