will you loose body fat?

[bungledoona]

I have a very specific goal for December. I want to put on 6-7 kgs lean gainz and drop about 3-4kgs of body fat.

My question to anyone that has the knowledge is.... is it possible to eat at a surplus and still strip fat using cardio? Basically what i mean is, is it possible to have more energy in vs energy out and use that fat burning zone @60-70% of your max heart rate doing cardio to sizzle off the body fat while continuing to actually put on size?

I dont wanna do a conventional "BULK" because when i snapped my leg and wasnt doing anything for 6 months i lost quite a bit of muscle and managed to put on about 5%BF

I just wanna get back to my normal lean self without feeling like a skinny ****

[Buster Brown]

I think it's possible but i am not sure you are going to reach that goal even though you are giving yourself 8 months . Are you planning on cycling or doing it naturally? You are more or less looking to recomp and I have not heard of anyone putting on that kind of size combined with that amount of fat loss.

[bungledoona]

I think it's possible but i am not sure you are going to reach that goal even though you are giving yourself 8 months . Are you planning on cycling or doing it naturally? You are more or less looking to recomp and I have not heard of anyone putting on that kind of size combined with that amount of fat loss.

Natty

[Khazima]

It's ideal to go a little bit further one way or the other, what i mean is you could cut for 1-2 months, easily get rid of that 5% extra bf, then lean bulk for 4-5 months and cut back down for 1-2 months and you may be near that goal. 6-7kg in 8 months is quite a lot though, that's the kind of gains you'll make in your earlier stages of lifting.

[bungledoona]

It's ideal to go a little bit further one way or the other, what i mean is you could cut for 1-2 months, easily get rid of that 5% extra bf, then lean bulk for 4-5 months and cut back down for 1-2 months and you may be near that goal. 6-7kg in 8 months is quite a lot though, that's the kind of gains you'll make in your earlier stages of lifting.

Yeh khaz i think your right mate. Might cut untill im back to 10%.

How do i go about that as far as running my calories at a deficit? Do i run 15-20% below resting metabolic rate or do i run it 15-20% below maintenance?

[Khazima]

Yeh khaz i think your right mate. Might cut untill im back to 10%.

How do i go about that as far as running my calories at a deficit? Do i run 15-20% below resting metabolic rate or do i run it 15-20% below maintenance?

15-20% below maintenance. I like to start 200-300 calories below maintenance and add cardio slowly and decrease calories as needed. The less aggressive you start the more room you have to move.

[bungledoona]

15-20% below maintenance. I like to start 200-300 calories below maintenance and add cardio slowly and decrease calories as needed. The less aggressive you start the more room you have to move.

Thanks khaz! Got any good pointers for me when it comes to cutting? Ive never done a cut b4

[skaz915]

Yes but those goals, not sure. Its called body recompositioning. If done right you'll gain lean mass and low bf but the process is S L O W

[zempey]

It is tough natty to recomp but you can make some gains that way. You are much better off doing it the way Kaz suggested. I would skip the initial cut and just start bulking now and cut for 2-3 months at the end depending how much you need to lose. Just keep the diet really clean and controlled during the bulk and you won't add much if any bf.

[Mr.Anderson]

The process will go very slow. if natty - you may loose muscles as well.

[TheNewSal]

Hey guy, I am a heavier guy, with a bf % of32 ,.at 223 lbs. the PO's original post has my sentiment, I am very happy because for wight loss for the last seven or so months. I lost alot of wieght and now have some muscle, which I have never had before, but I don't want to lose all of my new found muscle and fat and just be a twig, I have a pretty good diet I think(it is in the diet and nutrition forum place) but my wight loss has slowed I am not noticing more muscle, I am just sore all the time. Is there'll a good workout program to lose fat kinda of fast but gain muscle. At my body fat every body told me to stay away from aas, and I will. But maybe there is something I am not thinking of? I won't be doing a rebuild or whatever you called it does that make a difference? I heard about beginning gains am I still in that time frame and how do I take advantage of that.