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  1. #1
    Registered User manbearkitty1's Avatar
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    Fat to muscle...?

    I'm fairly new to paying attention to what I am trying to do as far as working out and exercise ise. I used to just go do it, with out a real goal. My question is, if I want to turn fat into muscle, is that considered maintaining my weight while I just lift with little cardio?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    You burn away bodyfat when you consume less calories than you eat. You need a difference of 3500 calories to lose 1 lb of fat

    Gaining muscle needs a supply of energy - so it tends to get more difficult the more you diet. It's possible for novices to gain some muscle while losing fat. But as you get more experienced, it often pays to focus on one of these things at a time. You can zig zag your way to better body composition by alternating focus between gaining muscle and losing fat.

    Go to the nutrition forum and read the sticky threads as a good start.

    Cardio doesn't really enter into it but it's generally good for your health - just don't let it interfere with recovery from weight training.
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    This too shall pass dazlittle's Avatar
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    Fat doesn't turn into muscle, you lose fat and gain muscle, Two seperate processes. To answer your question though, if you lose 1Lb of fat and gain 1Lb of muscle yes you are maintaining weight.

    Newbies can generally gain a bit of muscle and lose a bit of fat at the same time, the longer you have been working out the harder that becomes though!!!

    For me, the one thing that trumps everything is consistency, consistenly eat well, consistently get enough sleep, consistently drink plenty of water, consistently work out. get all that lined up and you WILL see results.
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    Originally Posted by manbearkitty1 View Post
    My question is, if I want to turn fat into muscle

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  5. #5
    Registered User tkdnj's Avatar
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    There is a lot of conflicting information out there regarding "recomping", losing fat and gaining muscle at the same time. What I believe from reading much about the topic, and my own experience, is that it can be done (though not OPTIMAL for muscle growth), even with advanced trainers.

    That said, it is easier to do when:
    1) there is ample body fat available to be oxidized and used for energy to make up for the caloric deficit. This will spare protein and muscle tissue. It gets much tougher to accomplish for those with already low body fat (i.e. 12% and lower).

    2) protein intake is high enough (as some protein will most likely be used as energy)... 1.2 to 1.4 grams per pound of LEAN body weight (at least 1 gram per pound of body weight)

    3) And needless to say, like most things related to hypertrophy, it is more doable for newbies (but again, not impossible for advanced lifters)

    I'm not big on bulking & cutting, unless the bulking is a lean bulk. The issue is that the more body fat is gained during the bulk, the longer or more severe the ensuing cut needs to be to get rid of the fat, which: 1) can result in muscle loss, and 2) take away from time to build muscle.

    ...just my thoughts
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  6. #6
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    Originally Posted by tkdnj View Post
    There is a lot of conflicting information out there regarding "recomping", losing fat and gaining muscle at the same time. What I believe from reading much about the topic, and my own experience, is that it can be done (though not OPTIMAL for muscle growth), even with advanced trainers.

    That said, it is easier to do when:
    1) there is ample body fat available to be oxidized and used for energy to make up for the caloric deficit. This will spare protein and muscle tissue. It gets much tougher to accomplish for those with already low body fat (i.e. 12% and lower).

    2) protein intake is high enough (as some protein will most likely be used as energy)... 1.2 to 1.4 grams per pound of LEAN body weight (at least 1 gram per pound of body weight)

    3) And needless to say, like most things related to hypertrophy, it is more doable for newbies (but again, not impossible for advanced lifters)

    I'm not big on bulking & cutting, unless the bulking is a lean bulk. The issue is that the more body fat is gained during the bulk, the longer or more severe the ensuing cut needs to be to get rid of the fat, which: 1) can result in muscle loss, and 2) take away from time to build muscle.

    ...just my thoughts
    I've been on the recomping train for about a year now and it's working well. But I've gone from 20 to 18 percent bf without any weight change. I know though, that I still have high enough body fat where I can get away with it for a while. My goal is 15 percent body fat while gaining about seven pounds of muscle ultimately. So I think 15 is still a reasonable amount to continue maingaining at but I'm sure I'll have to adjust my diet a bit as I get closer to that number.
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    I agree with what the posters above me posted. But as for cardio, it does burn a few extra calories, and if done the right amount of time to stimulate slow twitch muscle fibers can boost testosterone a bit more. Overdo it, and you will torch your fast twitch fibers and tank your testosterone. Cardio is like lifting, in that you need to ease into it and build up and not do it while sore unless your goal is to lose fast twitch muscle so you can run a marathon.
    Last edited by Darkius; 05-09-2021 at 03:36 PM.
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  8. #8
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    Doing a recomposition is easy. The secret is the consistency of training and diet. Unless you are going to a bodybuilding competition you don't have to diet hard. I am a strong believer in "Lean gain". I myself have been very successful at a lean gain. In September 2019 I competed at 162 and had roughly 4-6% body fat. On May 6, 2021 I weighed 175 and I am only carrying a little water in my lower abs.

    It is a lifestyle and discipline.
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  9. #9
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    Originally Posted by marinevet63031 View Post
    Doing a recomposition is easy. The secret is the consistency of training and diet. Unless you are going to a bodybuilding competition you don't have to diet hard. I am a strong believer in "Lean gain". I myself have been very successful at a lean gain. In September 2019 I competed at 162 and had roughly 4-6% body fat. On May 6, 2021 I weighed 175 and I am only carrying a little water in my lower abs.

    It is a lifestyle and discipline.
    so, do you subscribe to both very small surpluses to "bulk" and very small deficits to "cut"?
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  10. #10
    Crawling back under rock OldFartTom's Avatar
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    Originally Posted by marinevet63031 View Post
    Doing a recomposition is...
    Don't confuse easy and simple. There's a lot of things in life that are very simple but definitely not easy (plastering walls, losing weight, the list goes on). Don't assume everyone has your level of self discipline.
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    Originally Posted by OldFartTom View Post
    Don't confuse easy and simple. There's a lot of things in life that are very simple but definitely not easy (plastering walls, losing weight, the list goes on). Don't assume everyone has your level of self discipline.
    Very very true!
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  12. #12
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    Originally Posted by dazlittle View Post
    Fat doesn't turn into muscle, you lose fat and gain muscle, Two seperate processes. To answer your question though, if you lose 1Lb of fat and gain 1Lb of muscle yes you are maintaining weight.

    Newbies can generally gain a bit of muscle and lose a bit of fat at the same time, the longer you have been working out the harder that becomes though!!!

    For me, the one thing that trumps everything is consistency, consistenly eat well, consistently get enough sleep, consistently drink plenty of water, consistently work out. get all that lined up and you WILL see results.

    such an excellent answer, straight and to the point, I hope that the OP pays special attention to what you have said.....
    Lift as MUCH as you can, for as MANY reps as you can,
    while in complete control of the exercise.
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    Originally Posted by JOHN GARGANI View Post
    such an excellent answer, straight and to the point, I hope that the OP pays special attention to what you have said.....
    Good to see you around!
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  14. #14
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    Originally Posted by manbearkitty1 View Post
    My question is, if I want to turn fat into muscle
    Fat never turns into muscles. But, you can lose fat while gaining muscles and for that you've to follow proper diet.
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    Originally Posted by satinder747 View Post
    Fat never turns into muscles. But, you can lose fat while gaining muscles and for that you've to follow proper diet.
    oh come on satinder, mix potassium perchloride and some aluminum, mtpockets know better, ask him.
    Last edited by weiss1967; 05-27-2021 at 12:13 PM.
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    Crawling back under rock OldFartTom's Avatar
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    Drive by posting?
    OP not come back a month later, maybe we didn't give the right answer and reveal our magic/quick shortcuts and weird tricks people assume exist
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  17. #17
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    Originally Posted by weiss1967 View Post
    oh come on satinder, mix potassium perchloride and some aluminum, mtpockets know better, ask him.

    LOL, Arnold should attain his classes :P
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    Originally Posted by OldFartTom View Post
    Drive by posting?
    OP not come back a month later
    I usually do not answer question when new member's post count is at 1. This should make into a forum rule. Something like "new member cannot post new thread until he either a week into membership or have introduced themselves on separate introduction thread" something like that. We - you - see them all the time. I feel for all who genuinely tries to help these transient members.
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