Overweight; Do I need calories to build muscle?

[MovingUp Senior Member Find all posts View Profile Close MovingUp]

Stronglifts will be a good one to use based on your goals, you will continue to learn how to do the lifts better, you'll learn how to use your muscles better and gain strength compared to the amount of muscle mass you have, whatever that ends up being, and you will have a good understanding of what you will be doing for when you going on your bulking phase

Now what you should do also is cardio on a couple rest days, that will of course burn more calories and help you lose more weight

It is advisable not to do cardio within an hour before your workout as it will deplete your glycogen stores causing you to be weaker on your lifts, and raise your cortisol levels which will hurt protein synthesis and your muscle recovery

if you must do cardio the same day as weightlifting, do it hours apart, with a meal in between


btw what's your age

[WhoreCustomer Member Find all posts View Profile Close WhoreCustomer]

Age: 18. I will continue with the program and eat a lot less. Ill also start cardio on the rest days.

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

Okay so one more time how much weight are we talking about losing?

[WhoreCustomer Member Find all posts View Profile Close WhoreCustomer]

Okay so one more time how much weight are we talking about losing?

I am not entirely sure what my bodyfat percentage is, but I reckon that it is pretty high. I probably should lose about 45lbs or maybe even more.

[Persevere Senior Member Find all posts View Profile Close Persevere]

Geezz the amount of bad advice and incorrect information in the response posts here is cringe-worthy

First of all you do need an excess in calories to build muscle mass, you may build strength without it, but you won't build muscle mass, I don't feel like explaining that atm,

secondly, lifting weights is the better than cardio or aerobic exercises in burning calories, if you are comparing the two with the same amount of time, sure 3 hours of cardio would burn more than an hour of lifting, but an hour of lifting is better than an hour of cardio, and there's many reasons for this


Lyle Mcdonald is a great person to listen to on weightlifting and exercise science and nutriton, please please do not ask any more questions on here hahaha

actually i can answer anyone's questions anyone has about this stuff if anyone is interested, but Lyle Mcdonald is really a great place to go so that I'm not on here answering a million of them

""Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. But if vigorous aerobic exercise and vigorous weight training went head-to-head for calories burned, vigorous aerobic exercise would win." - Cardio vs. Weights: The Battle Is Over

I've read a lot through the years about diet and exercise. If I was to take an average, instead of one source or one professional's opinion, I would say the findings favor in aerobics being a bigger calorie burner... However, that aside, it's about balance. You might bench 300, but if you can't run 2 miles without stopping, you're absolutely not in shape.

[Rekcirbdlog Member Find all posts View Profile Close Rekcirbdlog]

Building muscle as efficiently as possible requires a high metabolism and a healthy heart. And how do you get that? Cardio.

Don't talk about recovery and then say diet is more important for weight loss. A diet designed for weight loss will not be designed for recovery and repair from muscle strain.

Y'all can make excuses for not doing cardio. I'll make a healthier body.

You don't need any cardio at all to build muscle. You're misunderstanding me. You can't build muscle and lose weight at the same time unless you're very fat or follow a very complicated carb-load diet. A diet for fat-loss will most definitely be designed with recovery in mind, mainly through protein intake. Nobody in their right mind would deny cardio is important for overall health, but it is definitely not necessary for weight-loss.

""Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. But if vigorous aerobic exercise and vigorous weight training went head-to-head for calories burned, vigorous aerobic exercise would win." - Cardio vs. Weights: The Battle Is Over

I've read a lot through the years about diet and exercise. If I was to take an average, instead of one source or one professional's opinion, I would say the findings favor in aerobics being a bigger calorie burner... However, that aside, it's about balance. You might bench 300, but if you can't run 2 miles without stopping, you're absolutely not in shape.

Sure, but calories in/calories out is what is essential... i.e. diet matters most. Lifting prevents muscle-loss while dieting.

[MovingUp Senior Member Find all posts View Profile Close MovingUp]

""Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. But if vigorous aerobic exercise and vigorous weight training went head-to-head for calories burned, vigorous aerobic exercise would win." - Cardio vs. Weights: The Battle Is Over

I've read a lot through the years about diet and exercise. If I was to take an average, instead of one source or one professional's opinion, I would say the findings favor in aerobics being a bigger calorie burner... However, that aside, it's about balance. You might bench 300, but if you can't run 2 miles without stopping, you're absolutely not in shape.

Well yes obviously the absolute best calorie burning exercise would be an intense circuit training weightlifting routine where you're heart rate is really high and you're doing all kinds of lifting too .. and yes vigorous aerobic exercise may burn more than a normal weightlifting routine, however I doubt many fat people are doing vigorous aerobic stuff when they're on the treadmill lol

[Persevere Senior Member Find all posts View Profile Close Persevere]

I've personally gained about 27lbs this year (just got married...). I've started a cross-fit type workout in my back yard. I find 20 minutes with a dynamic combo of aerobic and some lifting, I feel much more of an effect than 20 mins running + 30 mins lifting (traditional sets/reps). Very much energized. I've also done some heavy lifting in the pads (was benching 300+) and found that, though I was strong, I wasn't healthy as my cardio was so piss poor.

[Adam333 Senior Member Find all posts View Profile Close Adam333]

I think it's time you got refuted watch this pow!!! Lol
Gain muscle AND lose fat! - YouTube

[MovingUp Senior Member Find all posts View Profile Close MovingUp]

haha yes ive seen scooby's videos claiming all of that, however every other major guy I've heard claims it's not true

[Rekcirbdlog Member Find all posts View Profile Close Rekcirbdlog]

Oh yeah, there's another way to gain muscle and lose fat at the same time that I forgot about...

steroids.

[Adam333 Senior Member Find all posts View Profile Close Adam333]

This issue is highly controversial I personally believe it's possible but very difficult, it requires a strict diet and a good ratio of weights training and cardio.

[mje9 Banned Find all posts View Profile Close mje9]

To trim the body for good looking it is the best way to do workout and make the muscles prominent so that you may enhance your beauty and attraction for body.

[Jm123 Senior Member Find all posts View Profile Close Jm123]

A well rounded high protein low calorie diet of about 1000-2500 under your ideal daily intake, plus high intensity high repetition weight lifting and cardio will blow the fat off your body. It will also increase strength and endurance. However, you will not build much mass. Yet like most things, this style of attack will only work for 4-8 weeks. At which point you need to increase your calories back to a normal level.

The bigger issue here, is adjusting your lifestyle after you lose the weight.

[TheNewbie Member Find all posts View Profile Close TheNewbie]

First calculate how many calories you need..Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.3 x weight in pounds ) + ( 12.9 x height in inches ) - ( 6.8 x age in year ) after that (BMR * 1.2 if you workout 2 times a week. BMR*1.4 if you workout 2-4x a week. BMR*1.6 if your workout 4-6x a week. I workout 6x a week. IMO lots of good carbs is good for weight lifting, but too many is not.. Brown rice, black beans, whole wheat Spaghetti etc. Do not eat a lot of carbs at night..carbs turn to glucose in your body regardless of their "goodness. Carbs are almost never directly converted to fat. Excess of calories will lead to fat gain! I since i'am aiming more into lean muscle i eat less carbs. I do not eat much carbs except for pre workout meal.. for ex. 65%carbs, 35% Protein, 10% fat..Protein shakes also help a lot..helps fill in space for protein needs. I don't know..well here i think this might help you.. Bodybuilding.com - Formulas For Effecting Body Composition Change!