Losing body fat whilst gaining quality weight.

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TweetLosing body fat whilst gaining quality weight.



There are many individuals who carry some body fat, which they want to lose, but still desire to gain quality weight, in the form of muscle, at the same time. There is a myth that you cannot gain muscle and lose weight at the same time. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously.

It is true that if you are dieting extremely strict, then it is not possible to gain muscle at the same time as losing body fat, as there is insufficient energy reserves for muscle growth. Here the priority is in maintaining muscle mass. But, for the main, with gentle dieting and high protein intake you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. looking good.

Meals must be small and regular, and in order to keep growing, it is essential to keep protein intake high. The key to effective weight reduction lies in carbohydrate intake, i.e. it should be low, but not omitted. Consume starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food.

Weight training whilst trying to lose body fat and gain muscle, must remain intense. You will be able to continue to train hard as your calorie intake will not be mega low, and you'll be including regular carbohydrates. In addition, I strongly recommend including gentle cardiovascular exercise three or four times a week, as exercise preferentially burns fat whilst maintaining muscle mass. Aerobic exercise ideally should be done on a different day or a different time of day to weight training so as not to interfere with energy and nutrient levels required for muscle growth. Try to do 30-40 minutes of cardiovascular work, consisting of maybe two or three exercises. Intensity should be low, and about 55-60% maximum heart rate. This has been shown to be the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is a level so when you cease exercising you feel slightly warm and just out of breath, i.e. you are not panting, nor are you breathing normally.

The meal plan below, gives an example of a suitable regimen for losing body fat whilst gaining muscle mass. It is merely a guide, and as everyone is different, you may need to alter portion sizes depending on how you respond. The plan is high and regular in quality protein, low but regular in quality carbohydrate, low in fat, but including essential fatty acids, high in fluid (essential) and includes sufficient amounts of fruit and vegetables. You may also wish to use some of the more effective fat burning supplements, but these are ineffective alone; you must still be consuming a calorie-deficit healthy diet.

Example menu plan for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass

Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein in water 20g

2 slices wholemeal bread toasted + olive oil spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp olive oil

10:30 1 ½ scoops whey protein in water 30g
2 rice cakes
fruit

12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
4 slices wholemeal bread + olive oil spread
huge salad

15:00 1 ½ scoops whey protein in water 30g
2 rice cakes
fruit

17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g

19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables

22:00 1 scoop whey protein in water 20g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 310g

*MRP stands for meal replacement powder.

IMPORTANT - remember this plan is merely a guide and must not be stuck to rigidly. You must eat a variety of different protein sources, complex carbohydrates and fruit and vegetables every day, and drink plenty of water. You will need to adapt the plan to suit your own needs according to your results in order to help give a steady loss of body fat. If you are training hard, you will gain muscle too. Having reasonable in portion sizes should help you keep feeling full up and satisfied.

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