It simply means that you can maintain muscles whilst at the same time losing fat; but you can not build muscles whilst losing fat.
There is an exception to this: when you begin with high bodyfat (more than 20% for men, more than 30% for women).
Normally, to get bigger (in fat and muscle both) you must consume more than you spend, have a caloric
surplus; to get smaller, consume
less than you spend, have a caloric
deficit.
However, if you have high bodyfat then you can be at a caloric deficit and still build muscle. Just as with money, your savings (your belly or bum) make up for your lack of income (caloric deficit).
Thus the overfat person can lose fat and gain muscle at the same time, this will get them down to a certain level (around 15% for men, 25% for women), and after that it's just as Fadi says: to gain muscle you must also gain some fat, but you can lose fat while not losing too much muscle.
tarngloh said:
If you are tall and skinny then this would tend to mean you fall into the group known as endomorphs.
I think you mean "ectomorphs."
Ectos are the tall skinny ones, endos are the solid ones, mesomorphs are the middle.
However, these simply classify a person's current bodyshape, making it as meaningful as the colour of their hair or skin. There is very little research supporting the idea that ecto/meso/endo mean anything physiologically. It's just descriptive.
In my experience, those who look like ectomorphs don't eat much and are generally physically active (walk everywhere, a bit jumpy, etc), those who look like endomorphs eat a lot and are less active (drive places, sit quietly). So rather than looking at their body shape, it's more useful to look at a person's appetite and general activity level.
If you're trying to build up and
ever feel hungry, you're not eating enough. For example, I spent July lifting heavy weights and eating according to my appetite; I added not one gramme to my weight. I spent August stuffing myself, sitting there looking sadly at my second lunch of the day, putting the food in my mouth and barely tasting it, forcing it down; I added 1.2kg to my weight. I only did this around the middle of the day, and 4-5 days a week, no doubt if I'd done it every day all day I'd've added more weight.
Likewise, if you're trying to slim down and don't feel hungry for a fair chunk of the day, then you're eating too much.
There does not appear to be anything mysteriously physiological that makes some people thin and others heavy. It's simply how much they eat and how much they do.
Mike, if you want to get bigger, eat more. How much more? If you can open your mouth to ask that question it's because you've not got food in it. Go eat. "But I'm not hungry." Eat anyway. That's how you get bigger.
Lots of fresh fruit and vegies, nuts and beans, some meat, fish and dairy, and for bulking up, lots of starchy food (rice, spuds, pasta, bread).
tarngloh said:
Endomorphs [ectomorphs?], should, ideally take in at least 2 grams of protein per kilogram of body weight daily along with increasing general calorie intake to stimulate a body building or anabolic state.
2g/kg is enough, you can remove the "at least" part.
The
AIS, who we might expect to know something about these things, make no mention of ecto/meso/endo and tell us that provided you have a caloric surplus, 1.2-2g protein per kg bodyweight
"will ensure that protein needs are met. These protein intakes are easily met by consuming a varied diet that meets your energy needs. Consuming protein above this level does not have an anabolic effect. Excess protein will be oxidised as an energy source and may contribute to gains in body fat."