I have a question. The net has thousands of contradicting articals about the whole burning while gaining thing, so maybe someone can give me a better understanding.

My stats:
Hieght-6Ft
Wieght-203lbs
Body Fat-22%+

I have great strength and decent amount of muscle. Have been wieght lifting for 4 years casually with pretty shitty nutrition. I eat to many breads, cheese, pizza, delicious chicken wings, pasta, beer, ect... Although I have always maintianed 50% of my meals high protien.

Recently I have been trying to eat 300 cal less daily and have adjusted my diet to really high protien, high fat and low carb. I have lost some wieght and noticed when I adjusted my diet to be more heathy, I have also increased my workout wieghts about 5-10lbs over a month. So a increase in overall strength.

So it would almost seem that I am burning fat and building muscle at the same time. My wieght loss is only 6lbs over 1.5 months, so it's not some crash diet or anything. Is my body fat % high enough to go into a calorie deficiency and not burn muscle? I'm under eating slightly but eating more healthy. Maybe my body is getting proper fuel now? I have also heard overwieght people can burn and gain as the same time but those are usually new to working out people.

Rountine 3 times a week
-Flat bench dumb bells
-Leg press
-Bicep Curls
-Rows or lat pull down
-Triceps (Skull crushers, pull downs)
-Shoulders (Free wieght flies or push machine)
-Lower back
-30 minute cardio on full stomach (To much cardio?) high intensity bursts on tread mill (1.5min run follwed by 1min walk)

I do full body workouts and max weight/rep. I don't really have a set routine, I jump around week by week trying to fit in all muscle groups and like to switch up excercises. I do make sure I hit all of them. My main goal to gain tone up and burn fat without losing all my muscle. Any tips?

Thanks

Burning fat and building muscle at the same time is virtually impossible except for three criteria,1) using anabolic drugs 2) overweight/obese 3) new to serious training and nutrition

For your case it would be the third. Keep up the good gains and hardwork, but I think you will eventually perform better if you switch to a high protein/ low fat/ high carb diet. Keep on your current diet until you see your gains slow down or plateau,and then change it up to keep the progress going.

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If you really want to put on size and muscle I recommend going on Steroids

I'm not saying that you should go on steroids I'm saying that if you want quick results then do some research into them .

I haven't personally taken them but I have a lot of friends that have /do and The gains are insane like unnatural .

pro tip if you see any one at the gym that are bald and have alot of pimples and say
any of the following words PCT / CYCLE guess what there on .....

You shouldn't be doing cardio and weightlifting on the same day. The energy and nutrients that would be going to build & repair muscle tissue is being diverted to the energy of running.

Increasing muscle mass increases your fat burning potential, because a pound of muscle takes more energy for the human body to maintain than a pound of fat. Muscular bodies will have a higher basal metabolic rate than the average body. If you're lifting heavier weights, you're working the muscles harder and they're growing more, resulting in an increase in your body's ability to burn fat.

You can tone up and not lose muscle mass, the trick is to eat well, count your calories and keep working out. The quality of food plays a major role. Bad food typically has "empty calories," which are calories without vitamins or nutrients. Good food has both calories and the things a body needs.

Your recent weight loss could also be related to the change in diet. Most fast food and processed food (and most restaurants now serve food that was processed in one way or another) is high in salt, which causes water absorption - drop the salt and your body drops the water weight.

That is not true. Building muscle, for bulk or definition, is better than carido to lose fat. Cardio gives you a very high heart rate for a short duration, but tearing and rebuilding muscle gives a much longer metabolism boost.

Thanks for the responses guys.

I have done a shit load of research now and have a good understanding on the concept. My strength gains while cutting came strickly from fixing my nutrition. I'm getting good slow steady fat loss results without burning off my muscle now with good lifting and calorie counting. It's a shame I have been working out for years but never took it seriously until few months ago.

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