Which First? Lose fat or gain muscle?

[nightwish7]

Most of you know im a pretty big guy... im 305 and 6' tall. Im not muscular but im working on it. Been going to the gym for 3 weeks now, 4 days a week.

Im concerned about a few things. Should I be more focused on doing cardio to lose the fat, or weights to gain muscle (which will burn the fat). Maybe both?

Currently im doing both... however I got to thinking about drinks at the gym and supplements. I know I should be getting some form of protien but like I said before, they come with their fair share of carbs / calories. Am I defeating the purpose of my cardio by drinking one of these?

Ugh Im so confused... What about supplements? Should I be takeing creatine or anything? I know, eat healthy, and I have been doing that rather well since attending the gym. Instead of fast food I have been eating a roadhouse ranch salad from quiznos (excelent salad by the way). Also instead of skipping breakfast, I have been eating a piece of dry toast or a little bowl of oatmeal in the morning.

Drinking water, diet rite, and those crystal light to go things that you add to water.

[nitromoose]

I'd shop around for those drinks, the protein I have is 100 calories and 2.9 carbs per shake. Are those meal replacements opposed to protein powders you're having?

Welldone on the progress and good habits so far!

[Maxgain]

Do both but have a calorie deficit so you will be focusing on lsong weight over gaining muscle

[Lady C]

Originally Posted by nightwish7

Should I be more focused on doing cardio to lose the fat, or weights to gain muscle (which will burn the fat). Maybe both?

Both. Like Maxgain says calorie deficit should get you there.

Originally Posted by nightwish7

What about supplements? Should I be takeing creatine or anything?

No supplements. A good diet will get you there. I would make sure you are taking whey shakes post-workout. I make my own in a blender that way you can control what is in it. If you can't do the blender definately do a shaker cup and juice.

[fitricise]

green tea would be a wise choice if you want to add flavor to your water. theanine is also a mild thermogenic so you will burn some extra calories that way along with the countless other benefits of green tea

[nightwish7]

But green tea tastes like... BLEH!

[nightwish7]

Ok here are the 2 drinks I see most people drinking at the GYM These are also the 2 drinks they have the most stock of

Muscle Milk
http://www.bodybuilding.com/store/cs/rtd.html

and

Isopure
http://www.a1nutritionproducts.com/b..._isopure_drink



Which should I be drinking? Thanks for all the wonderful advice!

[nightwish7]

Wow after lookign myself, Isopure seems like the better choice. More protien, 180 less calories and 0 carbs...

[Lady C]

Compare the two. The muscle milk has 42% of its calories from fat.

Nutrition Facts:
Serving Size (drink) 1
Servings Per (oz) 17
Calories 350
Fat Calories 150
Total Fat (g) 17
Sat. Fat (g) 7
Cholesterol (mg) 5
Sodium (mg) 270
Potassium (mg) 690
Total Carbs (g) 17
Dietary Fiber (g) 2
Sugars (g) 7
Proteins (g) 34
Vitamin A (IU) 1650
Vitamin C (mg) 20
Vitamin D (IU) 132
Vitamin E (IU) 12
Riboflavin (mg) 1
Niacin (mg) 7
Vitamin B6 (mg) 1
Ingredient Details:
Purified water, EVOPRO (micellar alpha and beta caseins and caseinates, whey concentrates rich in alpha-lactalbumin, whey peptides, purified bovine colostrum extract, L-glutamine, taurine, lactoferrin), lean lipids trans fat free lipid complex selected for thermogenic and unique energy properties (canola oil, sunflower oil, enzyne engineered polyunsaturated long-chain vegetable oils, MCTS, L-carnitine), crystalline fructose, maltodextrin, vitamin and mineral blend.

Isopure Zero Carb

Product Label
The elite protein elixir. 50 grams of 100% pure ion exchange whey protein isolate. No fat, no lactose, and glutamine enriched but with zero carbs. Also sweetened with apartame free Sucralose™, the only zero calorie sweetener made from sugar
Nutrition Facts (Creamy Vanilla)
Amt per Serving % Daily Value
Serving Size: 2 Scoops (62g)
Calories 200
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 5mg 2%
Sodium 320mg 15%
Potassium 750mg 20%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 50g
Vitamin A 50%
Vitamin C 50%
Calcium 60%
Iron 6%
Vitamin D 50%
Vitamin E 50%
Vitamin K 50%
Thiamin 50%
Riboflavin 50%
Niacin 50%
Vitamin B6 50%
Folate 50%
Vitamin B12 50%
Biotin 50%
Pantothenic Acid 50%
Phosphorus 50%
Iodine 50%
Magnesium 50%
Zinc 50%
Selenium 50%
Copper 50%
Manganese 50%
Chromium 50%
Molybdenum 50%
Chloride 20%

[nightwish7]

Umm so is that good or bad?

[cursor]

Originally Posted by nightwish7

Should I be more focused on doing cardio to lose the fat, or weights to gain muscle (which will burn the fat). Maybe both?

Given your stats, I'd recommend both. How often are you currently exercising (weights & cardio)? Can you layout your plan?

Do you understand how best to feed your body for fat-loss or muscle-gain?

[nightwish7]

I do cardio and weights 4 times a week. Weights for about 30 mins and then 40 mins of cardio. I alternate sections of the body across the four days. Like we will do legs, then chest / back then shoulders / biceps then triceps / abs something like that.

No I dont understand much about how to feed my body. I dont know the difference between a carb and a calorie cause to my understanding they are about the same thing. A calorie is a unit of heat and a carb is a unit of energy, both which turn to fat if not used

[Lady C]

Read these oldies but goodies.

Protein, Carbohydrates & Fats – Scroll to the beginning and read the whole thing. Very educational.
calories <> calories
Fiber Ratio

concurrent muscle-building & fat-burning
Workout Timing and Diet Tactics

[cursor]

Just as a beginning reference:

Protein, carbohydrates, fats and alcohol all offer fuel for your body to burn for life support. The amount that each offers is measured in "calories". Generally:

• Protein offers 4 calories per gram
• Carbohydrates offer 4 calories per gram
• Fat offers 9 calories per gram
• Alcohol offers 7 calories per gram

Creating a plan: workout & nutrition
Slimming Down

[nightwish7]

Oh I get it...

So I shouldn't be too concerned with total calories, but more concerned if the ratio between protien and calories is resonable. If it isn't then its loaded with carbs and sugars and such right?

Ok waht about calories and calories from fat (like lady C said). Whats the difference? I still dont know which of the 2 drinks I should consume.