Originally Posted by abett07
can a beginner lose fat and gain muscle at the same time ?
a number of articles and the book say that this can be done but too me
this just defies logic
It is very difficult to do. Most experienced lifters will tell you it's near impossible because the average trainee can't figure out how to train hard enough to build muscle. To me the diet is the easy part. But getting someone to train right is a bigger problem.
Beginners can make incredible muscle gains their first two years of training if they focus on simple programs with basic lifts, and on the most important thing...progression. They must push themselves on every set for more reps, and add weight when possible. A beginning trainee can handle rapid progression.
If progression is half-hearted, gains will be minimal.
Diet. 35 to 40 grams of protein every 2.5 to 3 hours. 20-30% of your calories from fats. Fill in the gaps with carbs. This is merely a starting point. There are many factors that can change things, especially age and insulin sensitivity.
Calories will come down to age, metabolism and other factors. You start with a number based on the above factors. Say 2300 if you are in your late 30's or maybe 2500-2800 if you are 18-21. You start and then adjust so you aren't losing weight too rapidly.
Even with everything perfect, you still might not be able to do both. There are many guys in gyms who just can't stay consistent with their eating.
You have to be perfect with your eating and perfect with progression of weight. That's your best shot.