Muscle Building and Fat Loss

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    Muscle Building and Fat Loss

    Hi, I am back after a year of not sticking to my schedule due to academic reasons. Last year I weighed 108 kg and right now by just focusing on my diet I am 94 kg right now. I still have a lot of fat surrounding my body, especially the love handles, chest and thighs. What I am enquiring about is can Fat Loss and Muscle Building be done simultaneously? OR should I focus on getting leaner first and then try to put on muscles?
    Honestly, I am pretty confused because I don't know about fitness. If I can build muscles along with losing the fat off my body, which program (s) will you suggest that I follow? Currently I am doing 3day/week HIIT Advanced to get my body used to workouts. Regarding my diet, I'm taking in 110-120gms of protein along with fats and carbs in sufficient ratios with a 300-500 calorie deficit and diet isn't a problem. Seeking help.

    #2
    As far as I researched, it is possible and it is much easier if you are in the beginning of muscle building. Important is to eat enough protein (I read about 2-3 times your lean mass in gramms), and do resistance aka strength training. If you have access to dumbbells you can do the Ironborn program. I think it is the easiest program to adjust to your needs.

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      #3
      There's an article here on Darebee that tackles the problem: Here

      And I would second HellYeah's suggestion to do strength training to get started on building those muscles. Regarding protein intake, I have 1.2 - 1.5 grams of protein in the back of my head (instead of 2-3), but as far as I'm aware, those numbers vary alot from article to article.

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        #4
        Originally posted by Nihopaloa View Post
        There's an article here on Darebee that tackles the problem: Here

        And I would second HellYeah's suggestion to do strength training to get started on building those muscles. Regarding protein intake, I have 1.2 - 1.5 grams of protein in the back of my head (instead of 2-3), but as far as I'm aware, those numbers vary alot from article to article.
        2-3g were suggested especially for times of fat los and muscle building. I linked the article in my log if you are interested in. I think the 1.2-1.5 are for regular intake with caloric surplus.

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          #5
          Ah, okay, HellYeah I guess I'm off to do a bit of reading then. That's why I formulated my comment a bit cautiously. When I was doing some research a few years back, I read so many conflicting information on that matter, I just stuck with the 1.2 - 1.5 grams. Thanks for clarifying

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            #6
            Originally posted by Nihopaloa View Post
            Ah, okay, HellYeah I guess I'm off to do a bit of reading then. That's why I formulated my comment a bit cautiously. When I was doing some research a few years back, I read so many conflicting information on that matter, I just stuck with the 1.2 - 1.5 grams. Thanks for clarifying
            I found out recently, too. So many information for this topic...

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              #7
              Amazing Article Nihopaloa
              HellYeah Thanks. I've figured much of it. I want to ask If a single meal/day will be beneficial or not. Currently I regularly eat one 1600-1700 calorie meal at 10 AM which keeps me full. The only time I feel hungry is the next morning but it's manageable. Is the one meal/day good or do you propose any changes regarding this? Also, I drink two scoops of whey after workout so should I change it to one scoop after waking up and one scoop after workout or keep it the way it is?
              My day goes -
              6:30-8:30 AM workout
              protein shake after that
              meal at 10 AM... that's it.

              Comment


                #8
                Maybe you can try to have 2 meals and have 16/8 Intermittent Fasting https://www.healthline.com/nutrition...ittent-fasting
                You may read this https://www.medicalnewstoday.com/articles/320125.php

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                  #9
                  As far as I know... 0.6g/kg protein is considered kind of "maintenance" for most people. Muscle-building is usually more 1.2g/kg - beyond that doesn't seem to confer any benefit.

                  I'll tag Noen, as she is the bomb with all the numbers and keeps up to date pretty well.

                  Comment


                    #10
                    Originally posted by Baston View Post
                    As far as I know... 0.6g/kg protein is considered kind of "maintenance" for most people. Muscle-building is usually more 1.2g/kg - beyond that doesn't seem to confer any benefit.

                    I'll tag Noen, as she is the bomb with all the numbers and keeps up to date pretty well.
                    Are you sure, this amount looks like per lbs.

                    Comment


                      #11
                      Originally posted by Baston View Post
                      As far as I know... 0.6g/kg protein is considered kind of "maintenance" for most people. Muscle-building is usually more 1.2g/kg - beyond that doesn't seem to confer any benefit.

                      I'll tag Noen, as she is the bomb with all the numbers and keeps up to date pretty well.
                      Neon's been inactive since February. Thanks for the figures though, I'll look into them. Also, does our body take in all the prescribed protein from a food? For example, one egg white has 3.6 gm protein, does our body absorb all of it or is there a percentage which gets absorbed? I read an uncited article somewhere on the internet on net protein absorption by the body which said that only a specific percentage of protein from different foods gets absorbed by the body.

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                        #12
                        Originally posted by Estarossa View Post
                        Also, does our body take in all the prescribed protein from a food? For example, one egg white has 3.6 gm protein, does our body absorb all of it or is there a percentage which gets absorbed? I read an uncited article somewhere on the internet on net protein absorption by the body which said that only a specific percentage of protein from different foods gets absorbed by the body.
                        Yes, there is a threshold on which protein absorption is decreased, but I do not know the number. I also know that it is not super low number, either.

                        Maybe this article will clarify.
                        Last edited by dynamomelano; May 3rd, 2019, 01:44 PM.

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                          #13
                          Here you go (from the article):

                          Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.

                          Comment


                            #14
                            The general recommendation is to try and not have more than 30g protein at a time (no matter the source), as proteins are very large molecules, and too much at a time may prove too much for the kidneys to break down efficiently. Generally, though, this only applies if you have some sort of kidney dysfunction and/or you're frequently consuming huge amounts of protein over an extended period of time. Having a 30g shake with a high-protein meal, for instance, will not overly tax your body, as long as you're generally healthy.

                            Also, forgot to mention - the calculation is based on your goal weight.

                            Comment


                              #15
                              Originally posted by Baston View Post
                              The general recommendation is to try and not have more than 30g protein at a time (no matter the source), as proteins are very large molecules, and too much at a time may prove too much for the kidneys to break down efficiently.goal weight.
                              The job of breaking down proteins is not in the kidney; it is in the digestive system, by proteases (protein-breaking enzymes) from the stomach and the pancreas.

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