Yes. If you consider again the month-by-month measurements I posted for January to July, you see that I gained muscle at the same time as losing fat. My chest went from 100 to 107cm and waist from 97 to 84cm.As far as I know:
To build muscle requires a calorie excess.
To lose fat requires a calorie deficit.
Is there any way to build muscle and lose fat at the same time?
Jan Feb Mar Apr May Jun Jul
Weight/kg 83.0 82.4 80.6 80.0 79.0 78.4 77.6
Neck/cm 38 38 38 38 39 39 40
Chest/cm 100 100 101 103 105 107 107
Arms/cm 31 32 33 33 34 36 37
Thighs/cm 47 49 50 50 50 50 51
Waist/cm 97 94 92 89 87 85 84
%BF 25% 23% 22% 19% 17% 16% 14%
Fat/kg 20.6 18.8 17.3 15.5 13.5 12.2 10.9
Lean/kg 62.4 63.6 63.3 64.5 65.5 66.2 66.7
If this formatting turns out right, it should give you the figures you'd want to see.
All the kg and cm measurements are actual. Bodyfat was calculated by the US Navy bodyfat calculator, and confirmed in January, March and July by skinfold; lean and fat masses are calculated from this. Arms are flexed measurement; that's just the way I did it first, so I have to keep doing it to be able to see trends.
I lost fat and gained muscle at the same time. I lost more fat than I gained muscle, about twice as much.HTML:Jan Feb Mar Apr May Jun Jul Weight/kg 83.0 82.4 80.6 80.0 79.0 78.4 77.6 Neck/cm 38 38 38 38 39 39 40 Chest/cm 100 100 101 103 105 107 107 Arms/cm 31 32 33 33 34 36 37 Thighs/cm 47 49 50 50 50 50 51 Waist/cm 97 94 92 89 87 85 84 %BF 25% 23% 22% 19% 17% 16% 14% Fat/kg 20.6 18.8 17.3 15.5 13.5 12.2 10.9 Lean/kg 62.4 63.6 63.3 64.5 65.5 66.2 66.7
PS: Just to rub in "so much for common wisdom", I had a high-carb diet, too. Until last month when I added a pre/post workout drink of 73/80/44 (half before, half after), I had daily:-
Protein, 89g
Carbs, 422g
Fat, 48g
Or in caloric contribution, 14%-68%-17%
Lost fat and gained muscle, all on a high-carb diet. Impossible, right? Maybe I should have eaten 1kg of chicken breast a day, used wraps on my chinups, and spent more time on tricep kickbacks and Swiss balls.
Eat lots of fresh fruit and vegies, nuts and beans, some meat/fish and/or dairy, lift heavy one day and go for a walk or jog the next, and sleep deep.
Those results simply confirm what I was on about. There is no need to be so anal. The first 3-4 months are when you achieve your optimum changes in body composition. Sure you can improve other aspects of your fitness afterwards. I have been into fitness for over 20 years and have a pretty damned good idea I know what I am talking about. Adding mass while cutting up is bullshit it is simply the way it is worded. Bodybuilders are either in two phase of there training anabolic, which is growing muscle or catabolic which is cutting up, hence there metabolisms are often very ****ed up.
No, you're right. I started general physical preparation in January, and lifting properly in May. I had training earlier in life, but that was 12-15 years ago, I don't know how much credit you give to "muscle memory", so I am a "true" novice? Dunno. But anyway, there it is - was untrained for years, physically active but not lifting or going for runs. So... pretty much a novice.Firstly, novices will all experience muscle growth when they begin lifting. Clean up your diet, bingo, muscle gain and fat loss. Too easy. Probably explains Kyle, though I'm not sure how long he's been training, going by his lifts I imagine a few months only. If I'm wrong, I apologize.
What strength training novices can achieve does not apply to all, of course. But it applies to Keen Katie, who was the one asking the question, can she gain muscle and lose fat at the same time. Yes, she can, because she is a strength training novice. Can everyone? No. But she can, as can any novice.me said:Of course it's easier to only gain muscle or only lose fat, but it is possible to do both at once. Would it be quicker and easier to do just one at a time? Usually, yes. But I think both ways are about the same for beginners, people in their first year or so of training. The body is just so shocked by exercise and diet changes that composition and strength/fitness change is rapid no matter what.
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