Can you lose weight and simultaneously build muscle?

Bah!!!  I'm my own experiment and beleive what I see...  I lost 50 lbs and have increased my strength  (went from curling 10 lbs 20 times to curling 90lbs 15 times never mind the crunches, push ups,  and everything else).   My log book does not lie...

So yes I can loose weight and gain muscle.  I imagine most can. 

That said my arm size did reduce from 15.5 inches to 14 but what I lost was not muscle it was flabby soft fat.  Now my muslces at 14 are rock hard and veiny. 

But think about this...  Next time your at the grocery store look at a pound of butter.  Now try to picture how many pounds you lost in reference to the butter brick.  For me that would be 50 bricks all over my body...  Trust me it adds up.  My waist was 46 now is 36 (loose).

I think a subjective standard has been applied to the word "weight" by the status quo.  I consider losing weight to be cutting fat, i.e. dropping your BMI, and gaining muscle to be technically gaining weight, yet lowing your BMI as well.

In my own experience for example, I have gained 22 pounds over about a little over year and a half of working out, yet I consider that I've lost weight.  I've dropped my BMI by quite a bit.

Thus, I think it's entirely possible to lose weight and gain muscle, if you apply an objective standard to the word "weight."

Hope that wasn't too muddled.

Can anybody increase his weight when he is consuming less calories than he is using them but he is eating good amount of proteins.

Firstly lets be clear when Im talking about my own experiences Im talking about a competitive athlete and all the ancillaries that would be used such as Gear, GH, T3 and the like.

The premise of what I will go into is the same for all, its how you adapt yourself to the plan that will dictate your results.

Basic Overview

The way to structure this type of plan means you need to take into account a few theories.  Im not saying these are beyond questioning but its the plan I follow.

The way I structure my week is as follows

MOnday - Training day
Tuesday - Rest Day
Wed - Training Day
Thursday - Rest day/Kickboxing
Friday - Training
Saturday - Rest/cardio
Sunday - Rest

I follow a split over 2 weeks and I split my training as such.

Chest
Back/Traps
Delts
Quads/calfs
Hams/calfs
Arms

So 6 days training only 3 days per week.

This gives a typical training split as such over 2 weeks

Mon - Quads
Wed - Back
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms

Then on the 3rd week you restart with a different bodypart.  So the next 2 weeks could look like this

Mon - Back
Wed - Quads
Fri - Delts
Mon - Hams
Wed - Chest
Fri - Arms

but any combination is possible

The reason for this set up is

- More rest and growth
- More variation in training protocol and so more variation in stimulus
- No over training

Now I know what you are thinking, how can I possibly grow only training 3 days a week and only training each bodypart every 2 weeks?

Well on traditional training yes but now think about hitting each bodypart HARD every 2 weeks.  for example how about this for a chest workout

Pec Dec - 5 sets, 20 reps
DB Press - 4 sets 20 reps x 3 10 reps x 1
Cable Crossovers superset - 20 reps high 20 reps low
Bench Flyes - 20 reps 3 sets
Press Flyes (5 press, 5 flyes, 5 press, 5 flyes) 3 sets
Bech press machine 30 reps x 5 50%Max.

Thats what I did last week.  I got the 70 kg DBs up for 7 on the last set of pressing, I did 40kg on cables.  So as you can see I dont do 'light wieghts' when I train.  I just do MORE reps.

Now you can imagine this type of training can burn a hell of a lot of calories and also stimulate muscle growth.  BUT if you were to do this for each bodypart and train a whole body in a week you'd lose muscle from over training.

Therefore you can see the reason for splitting down the training over 2 weeks?

Make sense?

Right now apply that to all your workouts.

Diet

Now think of this.  When does your body repair and restore your muscles.

- in the gym?
- before training on training days?
- After training?
- On days when you dont exert yourself physically?

When would you build a house? When you are busy doing other things or when you had a bit of free time?

Now apply this rule of thought to diet.  Therefore you would need the most calories on days that you rest in order to provide adequate repair nutrients.

Now when you think about

losing weight - less calories
Gaining muscle - more calories

So logically wouldnt you want to restrict calories on days you were making the most energy be burnt - Training days

and fill up on days you rest - Rest days

Anyone around the game for long enough will tel you that its the food you eat on the days before training that fuel your training.

So logically say you had a high calories day on a rest day and trained the day after you would have all the glycogen you needed but would be running a deficit which would facilitate fat burning?

Therefore my diet is structured as such off season

Monday - Training - Low calorie day
Tuesday - Rest and Recovery - High Calorie day
Wed - Training - Low calorie
Thursday - Rest/kickboxing - High calorie
Fri - Training low calorie
Sat - Rest/Cheat day
Sun - Rest/ medium calorie day

SO you can see there are 3 low calorie days and 3 high calorie days and 1 medium day.

SO around 40% of your week is in deficit while 60% is concentrated towards muscle recovery.

SO how would a typical low day look

8am - 70g Oats, 20g Peanut Butter, 50g Protein shake
11am - 200g chicken, 70g Rice or a baked potato 10ml Olive oil
2pm - Same as 11am
4pm - Extreme Mass (40g oats, 40g protein)
5. 30pm - Train
7pm - WHey and carb shake
10pm - 8 egg whites 3 yolks, wholemeal toast

High Day will be same as above but I increase the carb weight at each meal by 30g.

I also have as many fruit as I like on any day as fruit has important antioxidant and vitamin properties.

So none of this is really hard to do, of course you can subtitute different meats or carbs if you like.

Thats all I can write for now but I will update with supplement and vitamin rotations tomorrow

hats off to rosedale6 for putting up the largest post i have ever seen . i believe you can lose fat and gain muscle although it is a longer process than doing one or the other. i have dropped my bmi from 37 to 25 in about 4 months just by eating more controlled and being more concious of my calorie intake. and i have gained significant muscle aswell or as much as can be expected.

It is possible to get stronger whilst losing weight (fat weight obviously.) You just need a damned strict diet !

It is working for me and I am quite endomorphic / mesomorphic

Just to not I have read Rosedale 6's psot but surely you need more energy of training days plus your body starts recoverign straight away