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Alright guys. Ive been doing some weight lifting for a few years now, just for the football season. But im not gonna lie. Im kinda overweight. im not obese, but i do want to lose some weight and replace it with muscle. What are some routines i could follow to lose fat, and gain muscle?

Try some full body workouts to stimulate those muscle fibers, try some HITT cardio to help as well. Create a caloric deficit that will allow you to lose weight. Record a journal and adjust youre calories based on youre weight loss needs.

^^^ agreed, in my experience, full body compound movements worked best for me for loosing some weight, but still gaining a small amount of muscle mass. Just remember, that it is difficult to gain a lot of muscle without adding some body fat unfortunately.
However, perhaps you can still adjust your diet to allow for some less calories, but still enough to gain muscle.
It's trial and error, see what your body adjusts to best and go from there. I'm sure you'll be adjusting as time goes on!
good luck!

cheers.

I agree with trying HIIT. It works very well for me.

Gaining muscle while losing fat is very difficult. Your results will be slow at best I predict. I would try to focus on losing the fat first and then putting the muscle on after.

Losing weight requires a calorie deficit while gaining muscle requires a calorie surplus ... so you can see how these are very opposing goals.

This is not to say it's impossible ... but you have to have *very* precise control of your diet and be prepared to have slow progress.

IW

(jsut adding more social proof) ^^^^


Agreed. That's your best bet at achieving your desired goals. Keep us up to date with how it's going.

Must agree here. Lose weight than gain muscle.

If it is possible to do both? Yes it is. Is it harder ... oh yeah very much harder. Slower? Possibly

What i would do if i wore you, is to figure out how much kcal i need to maintain the same weight.

Then i would lower on Carbs , and increase on protein and healthy fat (just a bit here, this will decrease your starvation)

Less carbs will lead you to use or storage energy (fat), more protein will give you fuel for the muscle (do put too much, or it can turn to fat), healthy fat is needed, and gives you the feel you eat enough.

do a weekly checkup on your weight and measures, if you see it's not working change your diet.

Get some good protein or whey or gainer forumulas off an online store like amazon or something. Look for one that is organic and has no neurotoxic sweetners like Aspartame, etc (look them up)

The trick with losing fat while gaining muscle is to eat lower than your TDEE but only by 5-15%. Every calorie counts so good nutrition is crucial. Lean protein, complex carbs, veggies, water, good fats from olives, fish, and flax.