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Losing fat and gaining muscle at the same time

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chris_m
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2005/08/03 15:29:28 (permalink)
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Losing fat and gaining muscle at the same time

Six weeks ago, I decided to get myself in shape. I had too much body fat and hardly any muscle, so even though I was only 12.5 stone (I'm 26 & 5"10), it wasn't a pretty sight.

I've been on the Atkins diet for six weeks and have lost a stone and half. My belly is disappearing fast and seeing such dramatic results has really motivated me to keep going. I also feel AMAZING. I know lots of people find the Atkins diet draining, but I have tons more energy than ever - and I'm much fitter too. My resting heart rate is back in the "normal" zone, I can exercise for longer, I sleep better, my skin is better. It's great.

My question is about how this sort of diet will affect muscle growth. As I lose fat, I want to replace it with muscle. Not too much - but I'm starting with very little, so I need to add quite a bit.

My original plan was to lose all the fat first, and then change diets and hit the gym. But I tried lifting weights yesterday and I've never seen such a dramatic difference in size straight afterwards. My biceps looked much bigger after just 3 x 12 reps.

I'm mostly living on protein shakes, to be honest. And a bit of chicken, cheese, salad.

Do you need carbs to build muscle?

Is there anything I need to bear in mind?
#1

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    cliff_vtr
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:35:08 (permalink)
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    atkins is not the way forward for muscle building. You need carbs to fuel a weight training session, no carbs equals no weights lifted, equals no stimulus which results in no growth.
    #2
    Nature Boy
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:37:57 (permalink)
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    carbs just as important as protein, bulk first then cut the more muscle you have the easier it is to lose the fat, trust me I thought you could do both it has been far easier bulking then cutting. Bulking is good too you can eat loads of good food no rubbish
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    pulsar
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:40:37 (permalink)
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    THe size increase you have seen is just the pump mate .. that is good but you need to repeat that about 100 times to see any real growth .. Like Cliff says Atkins is no way to build muscle you need Protein yes and good fats like EFA's . but you also need lots of complex carbs ..

    *** GO INTENSE OR GO HOME !!! ***
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    chris_m
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:41:18 (permalink)
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    ORIGINAL: cliff_vtr

    atkins is not the way forward for muscle building. You need carbs to fuel a weight training session, no carbs equals no weights lifted, equals no stimulus which results in no growth.

    Do you just mean you need the carbs to give you the energy to lift the weights?

    If so, that's not a problem. My energy levels are sky high at the moment. I've been running twice a day (about 45 mins a time) because I thought I should wait to start doing weights - but now I'm thinking I should just do the weights and see what happens.

    My body doesn't seem to work like most people's. I'm a freak! :)
    post edited by chris_m - 2005/08/03 15:44:31
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    chris_m
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:43:07 (permalink)
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    ORIGINAL: pulsar

    THe size increase you have seen is just the pump mate ..


    What's the pump?
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    pulsar
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:45:22 (permalink)
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    Yes you need carbs for energy but you also need carbs to replenish your glycogen and add enough calories for you to grow .. Losing fat and gaining real muscle is very hard at the same time .. as one needs a calorie deficit and one a calorie surplus .. you will struggle to build muscle on Atkins mate

    *** GO INTENSE OR GO HOME !!! ***
    #7
    cliff_vtr
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:57:36 (permalink)
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    when you do aerobic work you can tap into fat stores for fuel. When you do intense explosive anaerobic work like weight training your only real fuel source is glycogen. Carbs fill glycogen stores, so without them you wont have any glycogen and your body will burn protein in order to lift the weights. However the due to the lack of glycogen your efficiency at shifting maximal loads will be greatly readuced.

    Its the same thing as if you hadnt had anything to drink for 24hrs you could still run but your performance would be massively reduced, same with weight training, you need glycogen for fuel and you get glycogen from carbs.

    If you dont lift to your full potential then you dont stimulate the muscle enough which is the basis for growth.

    Its like trying to run a car engine on fresh air, it aint happening is it.

    Not to mention atkins diets are very high in fat which is not optimal. You ideally want low-med fat with most fat coming from efas in the correct ratios.

    Carb rich foods are also usually good sources of vits and minerals which is neccessary for health and well being.

    Paul
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    cliff_vtr
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 15:59:10 (permalink)
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    A pump is the initial swelling of the muscle when you have worked it hard. It usually returns to normal within an hour or 2. IMO its nothing to get excited about, actual growth is what counts.

    Paul
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    chris_m
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    RE: Losing fat and gaining muscle at the same time 2005/08/03 16:06:18 (permalink)
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    Cool, thanks for the info.

    It's been 18 hours since I went to the gym yesterday and my arms are still noticeably bigger - not quite as big as they were straight after the lifting, but bigger than they were before I started yesterday.

    Could it be a one-off adjustment because I haven't lifted anything for more than a month?

    I will do some more tomorrow and see what happens. I guess there's no harm in trying and seeing how my body responds.
    #10
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