Losing body fat, gaining muscle

Sammy96x

Hi, I was just wondering if I can lose weight mainly in the stomach area but gain muscle at the same time? majority of any weight I gain goes straight to my stomach? it's more belly and arm fat I'm trying to lose while trying to get a bigger bum, I go to the gym 4/5 times a week, 3 days of them are leg/ab day, I do have a nice diet, any help is much appreciated.

Blacktie.

Give a breakdown of what you'd eat in a typical day. Most people think they have a good diet and are very mistaken.

In terms of fat loss it's all calories in calories out. Quality matters but we'll get to that once we get a breakdown of what you currently eat on a regular basis.

Sammy96x

Plain Porridge and fresh fruit added in for breakfast, I then have lunch and it would usually turkey or chicken, with a baked potato or brown rice, then id let that settle and then go to the gym for a while, come home have my dinner and it would be something like chicken, broccoli, rice or fish, broccoli, rice or baked potato, chicken and beans etc and then for snacks in the day id have dark chocolate rice cakes. Hungry before bed, i might make a smoothie or a bowl of fruit, thanks for the reply!

cmyk

Hi Sammy, you'll have to fill in some blanks that we're missing to give you any advice.

Male or female, height, weight, age, training history etc. The more information you can give the more help we can give back.

Sammy96x

Sorry im new haha Female, 18, 5'3, im just under 9 stone, i did a lot of sports growing up but stopped and i have recently got back into the gym the past few months. Every monday, wednesday and friday, i do a quick cardio followed by legs and ab workout, using dumb bells, squat rack, kettlebells, leg machines all for legs, for abs id typically do trx, make my own circuit doing sit ups, russian twists, reverse crunches , leg raises. On tuesday and thursday I do upper body, so I do dumb bell chest press, trx, shoulder press with a bar, lat pulldowns, bicep curls with a bar, dumb bell skull crunches and plank presses, hope this helps 😊

cmyk

Sammy96x wrote: »

Sorry im new haha Female, 18, 5'3, im just under 9 stone, i did a lot of sports growing up but stopped and i have recently got back into the gym the past few months.

No worries, welcome along!

Sammy96x wrote: »

Hi, I was just wondering if I can lose weight mainly in the stomach area but gain muscle at the same time? majority of any weight I gain goes straight to my stomach? it's more belly and arm fat I'm trying to lose while trying to get a bigger bum, I go to the gym 4/5 times a week, 3 days of them are leg/ab day, I do have a nice diet, any help is much appreciated.

It's not really realistic to do both at the same time...it is however possible to change your body shape by training (sensibly) and eating (sensibly).

To get a good starting point though I'd recommend tracking your food using an app such as myfitnesspal for a few days to get an idea of exactly where you're starting from.

In terms of training, there's really no need to do 6 training sessions per week, you may be better served cutting that back slightly but training with a bit more intensity. I think James Hanley posted a nice balanced 3/4 day plan a while back that maybe a search would throw up?

Alf Veedersane

cmyk wrote: »

In terms of training, there's really no need to do 6 training sessions per week, you may be better served cutting that back slightly but training with a bit more intensity. I think James Hanley posted a nice balanced 3/4 day plan a while back that maybe a search would throw up?

Think this is the one you're talking about.

Zillah

Alf Veedersane wrote: »

Think this is the one you're talking about.

I call it the DOMSinator Workout.

See what I did there?

Alf Veedersane

Zillah wrote: »

I call it the DOMSinator Workout.

See what I did there?

Yes...when in Rome!

Sammy96x

What about HIIT? to burn fat but keep the muscle ive built so far

cmyk

Alf Veedersane wrote: »

Think this is the one you're talking about.

Not the one I had in mind, probably that template but with the exercises/reps spelled out.

Sammy96x wrote: »

What about HIIT? to burn fat but keep the muscle ive built so far

Plan your nutrition to
a) Take care of your fat loss
b) Fuel your weight training intensity

Build the foundations in both training and nutrition first and then look at extras like cardio/HIIT if necessary.

Alf Veedersane

cmyk wrote: »

Not the one I had in mind, probably that template but with the exercises/reps spelled out.

Maybe it was the 6-week Strength Challenge but didn't think it was posted here. Available on the revfit site though.