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Anybody who gained muscle and lost weight(fat), how did you do it? (lemmy.world)

submitted 1 year ago* (last edited 1 year ago) by fastandcurious@lemmy.world to c/fitness@lemmy.world

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Title says it all, i want to lose weight and also build some muscle, ive have been hitting the gym and cutting my calories by 500-900cal for the past two months, while i am seeing some muscle growth, its not very substantial or something people around me will notice, ive also lost about 2kgs which is not much so i am thinking of doing a 200cal surplus for a month to see how it goes I wanted to get some advice as well as read other people’s experiences

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[–] TomJoad@lemmy.tf 1 points 1 year ago

What lifts are you doing?

If you focus on compound lifts (bench, chin-ups, squats), and push them to your limit, you will burn an insane amount of calories.

Hey - a lot of lifters would love to be in your position (you already have additional mass to convert to muscle!)

As for losing weight - my buddy lost 35lbs in 6 months, just by eating paleo (all natural foods).

On top of that, if you go for a full-sprint every day (or a mile jog), it will kick your metabolism into another gear.

[–] DontMakeMoreBabies@kbin.social 1 points 1 year ago

Slowly? Eat right and lift progressively heavier weights. You'll eventually end up where you want to be. Consistently working out is the most important thing.

For what it's worth, I'm old af so at this point my routine is basically an oly lift main with accessories 3-4 times weekly.

Seems to be working (at least until I fucking hurt myself).