T Nation

Lose Fat, Gain Strength?

The good ol’ debate. What do you guys think? Is it possible to drop bodyfat and still gain strength/muscle? I’m restarting training after an hiatus due depression and I gained 10kg (20 pounds) of mostly fat.

I know since I’m just 21 I should maximise muscle gain, but now I am obese. I dont really know what to do. I want to build muscle, be stronger, and faster. But I at this moment, it just looks aweful.

Now Jim Wendler says you will look how you train - e.g. if I pick up a decent sprinting program and 5/3/1 I’ll get fit. But he also says to eat big… well I’ve been eating big. And I dont know what to do with it atm. I lost quite som weight with LeanGains before the summer but when my depression hit I regained it all pretty quickly.

So wtf do I do now?

You can easily gain strength while losing fat. Strength does not always mean muscle, it can also be improving neurologically. In a few minutes, loads of people will tell you that you need to continue bulking etc…

To the OP, you can do great if you stop reading in 3 minutes.
First eat right, that means eat nothing with a label.
For fats, raw wallnuts(unsalted best bought in shell undamaged/fresh), a few allmonds, a little raw olive oil(added after cooking). 1 egg daily is fine again raw, it might be added to a soup, a stew or just drink from a glass after mixing(breaking the yoke). If you do not like the taste start with it the next thing you eat will wash the taste.
For proteins, horse meat, salmon(not from farming)usually canned, oysters and lentils(any color) eat any of those you can find.
For carbs, sweet potatoes, potatoes plus any vegetables plus a few fruits idealy in season.
About 5 daily small meals. Your belt should need to get smaller monthly. You should loose about 8 pounds monthly while gaining about 1-2 pounds of muscles. Do not focus on gaining strenght, it is a by product of doing the right things, be patient.
Train 6 days, upper/lower split. Start with 35 min. per WO add 5 min. weekly(up to 55).
Do about 5-6 exercises per WO mostly compounds. Rest will be shorts so loads will be light, you want volume, 1 set per minute upper, 1 set each 90 seconds lower.
So upper body about 6 exercises X 6 sets X 1 min. = 36 min.
For lower, 5 exercises X 5 sets X 1.5 min. = 37.5 min. That is the cool thing with volume training no wasted time warming up unless you were injured and you know about a personal problem area. You should use a regular tempo, never reach failure, select a weight that will become tough by the end(it should not change). Drink water and note your WO, date, loads, time…
You should train when sored but stop if bad(acute) pain.
All the best !

[quote]BHappy wrote:
First eat right, that means eat nothing with a label.
[/quote]

No sure if srs, or…

[quote]nighthawkz wrote:
You can easily gain strength while losing fat. Strength does not always mean muscle, it can also be improving neurologically. In a few minutes, loads of people will tell you that you need to continue bulking etc… [/quote]

But what about gaining muscle? Is that also possible in my case?

[quote]Kardash wrote:

[quote]nighthawkz wrote:
You can easily gain strength while losing fat. Strength does not always mean muscle, it can also be improving neurologically. In a few minutes, loads of people will tell you that you need to continue bulking etc… [/quote]

But what about gaining muscle? Is that also possible in my case?[/quote]

It may be a bit harder, though there are some dietary approaches for what you mentioned (intermittent fasting, carb cycling). Read the article.

OP, you should go try to find the thread titled “blind leading the blind” so you will know who to take advice from.

That being said, the above advice is just crap. You will not lose weight and get stronger at the same time easily, unless you are a complete beginner training for the first time.

In order for this to happen, your training and eating have to be spot on, and then it still may not happen.

The best thing for you to do is to focus on one goal at a time. If you want to lose weight, eat better (dont go on some rediculous “diet”), work on your conditioning, and dont expect strength/muscle gains.

Specifically for 5/3/1, only hit the minimum reps or a few over and limit your assistance work.

What the fuck is going on in this thread… Seriously I pretty much stopped after I read and went back and read again to make sure I was seeing correctly that some one has suggested eating Horse Meat (as in the animal most people ride unless I am just uneducated on the latest meat market).

My two pennies…

Unless your completely new to training and really out of shape losing fat and gaining muscle and gaining strength all at the SAME time is damn near impossible without the use of PEDs. I say its also next to impossible to gain strength when in a state of calorie deficiency because unless your undertrained as stated above there is not going to be a huge gain in neurological efficency.

lol whenever i see Bhappy post something i automatically scroll past it. The guy is fucking clown shoes.

Lol clown shoes I like it

[quote]Reed wrote:
Lol clown shoes I like it[/quote]

Remember don’t eat chicken, turkey, tuna, white fish or beef for your protein source go for the horse and canned salmon. Bypass everything else. And remember to eat 1 raw egg a day.

WTF IS THIS SHIT!!!

look for the blind leading the blind thread. This bhappy guy is a right daft cunt.

Lol Im going to look right now Im kinda excited

[quote]Marzouk wrote:

[quote]Reed wrote:
Lol clown shoes I like it[/quote]

Remember don’t eat chicken, turkey, tuna, white fish or beef for your protein source go for the horse and canned salmon. Bypass everything else. And remember to eat 1 raw egg a day.

WTF IS THIS SHIT!!!

look for the blind leading the blind thread. This bhappy guy is a right daft cunt. [/quote]

Haha, don’t forget “do not focus on gaining strength.”

OP don’t worry about getting everything super-perfect, just make sure you’re hitting the gym regularly and building a good strength base and things will fall into place.

[quote]Reed wrote:
What the fuck is going on in this thread… Seriously I pretty much stopped after I read and went back and read again to make sure I was seeing correctly that some one has suggested eating Horse Meat (as in the animal most people ride unless I am just uneducated on the latest meat market).

My two pennies…

Unless your completely new to training and really out of shape losing fat and gaining muscle and gaining strength all at the SAME time is damn near impossible without the use of PEDs. I say its also next to impossible to gain strength when in a state of calorie deficiency because unless your undertrained as stated above there is not going to be a huge gain in neurological efficency.[/quote]

I am very undertrained at this moment… since I haven’t trained regulary for months and got obese. I’m trying to get back in my game by doing 3x 5/3/1/ beginners workout per week. One sprinting session each week. And try 1-3 rucking sessions.

But what should I do with cals? Undereat? Maintenance? Or overeat for muscle? I’m like the fattest person in my personal friends and family circle right now… (though I must add here in Europe obesity is less frequent than in the States)

What are you height, weight, waist size, estimated body fat? That will help explain how fat you actually are. A lot varies from person to person, but it’s easier to build muscle while losing fat if you are fatter to begin with. For guys, anything past 20-25% body fat isn’t likely to help you build muscle any faster.

[quote]Silyak wrote:
What are you height, weight, waist size, estimated body fat? That will help explain how fat you actually are. A lot varies from person to person, but it’s easier to build muscle while losing fat if you are fatter to begin with. For guys, anything past 20-25% body fat isn’t likely to help you build muscle any faster. [/quote]

That last part is a pretty bold statement. What is your source/experience? With all respect, you don’t seem like someone that should advice other beginners/novices here.

My current weight is aprox. 200 pounds
I’m 6ft tall
My waist size (measured around the navel) is 104 cm, which is 41 inch

So wtf should I do… anyone?

[quote]Kardash wrote:

[quote]Silyak wrote:
What are you height, weight, waist size, estimated body fat? That will help explain how fat you actually are. A lot varies from person to person, but it’s easier to build muscle while losing fat if you are fatter to begin with. For guys, anything past 20-25% body fat isn’t likely to help you build muscle any faster. [/quote]

That last part is a pretty bold statement. What is your source/experience? With all respect, you don’t seem like someone that should advice other beginners/novices here.

My current weight is aprox. 200 pounds
I’m 6ft tall
My waist size (measured around the navel) is 104 cm, which is 41 inch

So wtf should I do… anyone?[/quote]

You’re right that I am a beginner myself. I’m just sharing my experience and the things that I have read. I started pretty fat and have been able to build quite a bit of muscle without adding much, if any, fat. I’ve read articles that support this. Google ‘overfat beginner,’ if you want to read about it. The 20-25% statement may not be true for elite lifters, but for most people there just isn’t a good reason to be that fat.

Your numbers suggest you are knocking on the door of 30% body fat (obviously that’s a crude approximation). You should be able to build muscle without adding fat (and possibly even cutting fat).

[quote]Kardash wrote:

[quote]BHappy wrote:
First eat right, that means eat nothing with a label.
[/quote]

No sure if srs, or…[/quote]

I’d ignore BHappy’s advice to be completely honest.

[quote]Silyak wrote:
You should be able to build muscle without adding fat (and possibly even cutting fat). [/quote]

How?