Metabolism: losing fat while maintaining/building muscle...possible?

[fbplayer06]

Hey everyone,

I've set a goal for myself to get visible six pack abdominals before 2009 (~5 months). I'm 5'10" 200 lbs, relatively muscular but too much fat around my midsection (obviously).

I was just wondering, if I want to keep my metabolism elevated by stimulating muscles via compound movements in the gym (squat/bench/dead lifts/etc.) about 3 times per week, how am I supposed to burn my stomach fat (calorie deficit) while simultaneously build muscle (calorie surplus?). I'm just confused as to how the two seemingly opposite processes can occur at the same time.

Will continuous, but not necessarily progressively heavier, muscle stimulation do anything for my metabolism? Should I just focus on burning off my fat (heavy interval cardio), but risk losing muscle mass, or do interval cardio at the end of every weight training session?

I appreciate any advice; thanks!

 

[shaunuk]

http://www.sosuave.net/forum/showthread.php?t=114618

You need a low carb diet with a slight calorie deficit, whilst doing fasted morning cardio (brisk walking on an empty stomach on a morning), with enough protein in your diet to still build a bit of muscle.

So you'll be eating most of your food as fat + protein, and this low carb environment promotes fat loss and the protein gives a bit of muscle growth if the stimulus is there (weight training).

You'll have a slight calorie deficit in your diet and the fasted morning cardio will tap into your fat stores when all your glycogen is depleted on a morning.

Sounds pretty good yeah?

 

[MrS]

Eat a lot and train a lot.
Weight training aids fat loss.

Do weights 3 times a week, and morning walks every day.
Solid protein filled breakfast.
Lots of green veg and protein.
Limit your carbs to post-workout, and on the odd day pre-workout if you're feeling flat.
Don't eat ****.

You can lose fat while NOT on a calorie deficit, you just use those calories as opposed to sit around and just intake less.
Depends how active you are.

 

[bud_2005]

What do i do in my situation mrs? i work 7:30-5:00 and i lift afterwards. i'm usually done lifting at 6ish, protein shake at 6:30 and meal at 7:30 and in bed at 10:00. should i have carbs in that meal even if i am going to bed not long after?

 

[mrRuckus]

You can lose fat while NOT on a calorie deficit, you just use those calories as opposed to sit around and just intake less.
Depends how active you are.

What?

 

[Quiksilver]

He just got it a little mixed up Ruckus..

MrS is basically saying:

Your BMR(basal metabolic rate) is 2500 calories per day. You consume 3000 calories per day yet you still lose bodyfat, how is this possible?

Throw in activity(cardio and weights) and suddenly your MR is up at 3500 calories per day. Yet you still consume 3000 calories per day. You have yourself a 500kcal deficit and will lose a theoretical 1lb of bodyfat per week.

So while it might not look like a deficit because your BMR is only 2500 and your intake is 3000, when you factor in activity, it BECOMES a deficit.