question about turning fat to muscle

[VictoryRay]

im kinda new to posting, but have been lurking around here for quite a while. i have a question about would work best for me. ill start with stats since i know they will be asked:

6'3"
255lb
15 - 17% bf
35 yrs/old

diet:

meal 1:
1cup oatmeal
2pc whole wheat taost
30g protien shake

snack:
1 can tuna
1 banana w/penut butter

meal 2:
chicken or fish
yams or green beans
30g protien shake

snake:
1 can tuna
1 banana

pre-workout:
30g protien shake

post workout:
60g protien shake

meal 3:
chicken or fish
yams or green beans

i am on hormone replacement and use @ 200mg weekly. i have cycled a couple times and have had good results. i havent really cared till now about the BF%, but now that i am seeing good gains i would like to get it down to 12% or so. my workouts usually last an hour a day 5 to 6 days a week, and just a little cardio. the above meals are below my maintaining diet. i have just dropped about 15lbs and thought i would ask this before i kept going like i am.

THE QUESTION: what type of diet and workout and supplements and or anabolic would be the best for just turning the unwanted fat to muscle?

i may be mistaken, but wouldnt it be better(easier) to convert the fat rather than drop the BF% and then try to gain weight again?

any and all help will be very much appritiated

thanks, ray

[ricky23]

you cant turn fat to muscle - theyre two different types of tissue! its best to drop bf and aim to add lean mass. if youre planning to cycle its best to drop bf first so yo'll have less estrogen related sides, all the while maintaing the muscle youve built. then aim to add lean muscle and not just an all out bulk.
diet wise your best bet maybe 1.5g of protein per pound you weigh, so around 390 or 400g of protein a day, keeping carbs moderate and fats low or altenatively you could try the keto diet which if done right and depending on your metabolism can be very effective. it requires you to keep fats at around 100-140g (accordingto your bodyweight) while keeping carbs zero - this way the body goes into ketosis and uses fat stores as the primary energy source.

[VictoryRay]

my fear is to loose the muscle gain have have worked to get. i dont have an issue loosing the BF first, but what should i do to make sure i maitain the muscle i have now? eg: extra protien, heavy workouts, more or less carbs? i just dont really know, so i am trying to learn.

[suttie]

turn fat into muscle ? lmfao ,come on man thats imposbale ,if that were the case i would eat 5k cals of pure junk food gain 50lbs and turn that into muscle lol ,you need to drop fat via a good diet and lots of cardio then bulid up the muscle with a good clean bulking diet and a good planed cycle .

[40plusnewbie]

I'm just a little rookie, but like ricky pointed out it looks to me like you need to up your protein intake. I'm under 240lbs, higher bf than you, and take in 350-400g of protein per day whenever working to add muscle. I'd personally rather take in more than less, this has worked well for me, although I am a rookie and don't claim to have the knowledge of the experienced members here.

I'm guessing based on your stats that your body could handle quite a bit more muscle before reaching your natural limits, yes? Why not up the protein regardless of what you do. At one point I was 6'2" 295lbs and shed bf like a mo fo eating very high protein diet with lots of H2O. (my prior diet was v. high in bad carbs). I made the mistake of not taking in healthy fats as I did not have enough info but dropped weight like crazy without any exercise at all down to 250lbs pretty quickly. With cardio it obv would have come off quicker.

[glover]

Look you have dropped 15lbs thats good. Just keep doing what your doing it will take some time to reduce what fat you have accumulated.

If you take it slow you will not have to lose any muscle. Gradually increase cardio until you start to see more results. The cardio at the end of your training will help to burn fat.

[VictoryRay]

thanks 40plus and glover for not "lmfao". im not a pro at this and really appritiate the advice. ill just keep on with what im doing, add some protien and do a bit more cardio.

thanks again!

[scotty51312]

damn i wish there was a supplement or injection that turned fat into muscle. But then again if that existed everyone would be 4% bodyfat ou there.