IM CONFUSED!! BURN FAT FIRST or DO BOTH?

[sharaabi]

hey everyone,
i have lost 35lbs last year and seemed to have plateud.

i have talked to 3-4 body builders then have also read this site.
rules ive learned:
1. to loose fat its calories burnd - calories taken.
2. cardio
3. resistance.

MOST BODY BUILDERS HAVE TOLD ME TO FIRST BURN THE FAT then PILE on the muscle while keeping my protein intake high.

CAN SOMEONE PLEASE TELL ME IF THIS WORKS. HE WANTS ME TO RUN FOR 2 MONTHS WITH ONE DAY A WEEK RESISTANCE TRAINING till i come down to the BF i want THEN HIT THE WEIGHTS.


CAN SOMEONE PLEASE ADVISE ME on this if they hav done it b4 or know someone that has done it.

[MAURER]

most people like to bulk first since its easier to build muscle when you are heavy. so you basically gain all the muscle you want and then cut. if you're not satisfied with your size, then you repeat.

[sharaabi]

doin both is what i have heard from a lot of people.
is it true that it is easier technically to gain mass than loose fat?

if i create a caloric deficit i will get rid of bf, but if want to make muscles i need to be eating more for repairing broken muscle fibres correct?

IRONMAN, CURSOR, DARKANGEL...HELP?!?

[abarlament]

If you are fat, it's easier to lose the fat. I havn't heard that it is easier to build muscle, where did you see that MAURER? Depending on how big you are, the plateau could mean different things. If you are still 15% or above, it might be due to leptin. Just eat normally for a week, then go back into the calorie deficit (and make it a big deficit, you don't lose much muscle if you are fat). If you are <15% then you are getting near your setpoint, and I think a switch to a cycled diet, if you havn't already, is best. Cycled diets seem to play with your leptin and fullness levels. I mean, if you are starving yourself one day, you can tell yourself in 2 days you get to glut out, it makes it easier.

Hope I helped.

[Firehawk]

I think it is "easier" to put muscle on if you already have significant fat stores, because your body will tap those stores willingly when it needs to for the extra calories. If your bf% is lower, your body is not willing to do this, and thus you must eat the food or you probably wont see many results, so i kinda agree with Maurer there...but this probably also depends on the type of body frame you have. I have a larger frame, meant for muscle, so it would definitely be easier for me. I just put muscle (and fat sadly) on relatively easy.

I think it would be a mistake to only weightlift one day a week and do cardio all the rest of the days, or even 4+ days a week lol. Thats just asking for muscle loss. YOU MUST CONTINUE TO LIFT HEAVY , AND TRAIN YOUR WHOLE BODY! And, probably the most important part, is to make sure your calorie intake is proper and that you are burning more than you are taking in per day.

[sharaabi]

my stats are 6'00 230lb, waist is 38-39, and bf is 25%.

now should i goback to eating normally a week and then makin a huge deficit?

does anyone reccoment circuit training heavy/light(10-12)reps 2wice a week and do cadio 3-4 days a week?

thanks for everyones responses.

[sharaabi]

no input?>??????????????????????

[MAURER]

im telling you, put the muscle on first. you extra calories to gainm uscle so its easier to do when you are heavier. then once you have enough muscle, cut to the weight you like.

[abarlament]

I still suggest cutting the fat off. At 25% you won't lose a lot of muscle when you diet, that won't happen till you get a lot leaner. Doing something like a PSMF or other low calorie diet (with adequate protein and EFAs) the fat will melt off. That way, you're slimmed down for the summer, and next fall you can bulk up, because bulking is a lot more fun than cutting.

[acegator]

Poor guy I bet your really confused now. LOL If I were you I would do a lifting routine that emphasizes supersets 3 days a week and do HIIT cardio on your off days. Both of these are covered in the Stickys at the top. As for your diet I would eat a 5 PFC (protein,fat,carb) meals and 2 PF meals with fiberous carbs (the last two being at the end of the day). The kind of protiein you should be eating should come frome lean sources, chicken,ground turkey, turkey steaks , lean ground meat, salmon, etc.. Your carbs should be low glycemic oatmeal, sweet potatos, beans are very good carb sources, don't skimp on the vegetables either. . If you find that you plateau on your fat loss slightly cut your starchy carbs example: oatmeal/sweet potatos and keep your protein levels constant and eat more fiberous vegetables. You should also include some type of fish or supplment that has Omega 3 Efa's in your diet, the easiest solution is to eat salmon once or twice a week to get your efa's.

[sharaabi]

man ur right, im CONFUSED!
IM trying to read and search about the PSMF that abarlament mentioned.
thing is ppl have seen my 6'00, large frame, 38waist and 230lb and with 25%BF and suggessted that i CUT strength training to 2 times a week doing circuit trainging, and 4 days a week cardio. alon with this i need to keep my protein high.

bodybuilders who i want to look like for my personal goal hav told me tht if i make mass on my large frame, it will push the fat out. no doubt more muscle will burn more calories, but the rate of muscle being built will be slower that the fat coming off.

i just want somene with a lotta knowledge or experience to tell me if this is correct or possible.

[sharaabi]

CAN someone please eloborate psmf?

[abarlament]

Basically, PSMF is a protein sparing modified fast. You eat only protein (minimal carbs/fat). It's really not feasible unless there is a lot of fat to lose, which is the case for you.

[Firehawk]

Dont ever cut your weightlifting down. Always workout heavy while you are cutting or im tellin ya, you are going to end up a skinny-fat person. Its happened too many times to people around me...

[kungfu74]

Originally Posted by abarlament

Basically, PSMF is a protein sparing modified fast. You eat only protein (minimal carbs/fat). It's really not feasible unless there is a lot of fat to lose, which is the case for you.

I thought I also read that PSMF is a good way to kick start your metobolism when trying to get down to extremely low bf% as well...?