What it Takes to Lose Fat & Build Muscle at the Same Time

In this QUAH Sal, Adam, & Justin answer the question “Can I still build muscle and lose fat at the same time?"
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Video - • 1611: What it Takes to...
“What it Takes to Lose Fat & Build Muscle at the Same Time"
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[@anamarie76]

this show is underrated. the videos are gems, thanks for the free information to all 👏👏👏💪🏻💪🏻💪🏻

[@ericcox4448]

Great info as usual. Thanks

[@cuhyu382]

Thank y’all 🙏

[@kendragarcia5690]

“I’m in love can’t you see brother Louie Louie Louie” 🎶🎶 Awesome video as usual!! 🔥😊

[@johnnyroberts5994]

If you are de-conditioned .. you can put the muscle back on even in a deficit.. I was off for a year in a half and got super fat .. now I’m training again and I dropped a lot of weight the first few weeks .. now the scale isn’t moving I’m just getting bigger and stronger and smaller in all the right areas only taking in 2000 calories a day .. and I’m 245 ! Thank the gods for muscle memory !

[@applesandoranges8079]

Thank the gods!😆

[@datacipher]

@@applesandoranges8079thank the gods there are doorknobs in every KZbin video who parrot exactly what was said in the video as though it were their own thoughts…. And dullards upvote it….

[@tommcilwain73]

Casey was also recovering from an infection and was seriously reconditioned. And an absolute genetic freak.

[@esinfa]

Intermittend fasting, caloric deficit, weight training and that much walking all at the same time is too stressful for the body. Regular eating with a slight surplus, plus the weight training for building muscle and walking for fat loss will work better.

[@darkoale3299]

That skeleton-deadlift shirt's bad ass

[@HarsiddhGohil]

The bicep veins are going crazy.. Just enough motivation to get jacked again

[@sajulldin5147]

I been consistently loosing fat (approx 10%) in the last 6 months and also gained muscle in this time according to the InBody scan. Im on 1500 calorie deficit, 12k steps per day, 127g of protein, training 4-5 days a week.

[@StoutShako]

I'm going to try to copy what you're doing. What sort of stuff do you do in the gym during your days? Probs not just cardio, I'd imagine?

[@sajulldin5147]

@@StoutShako sorry only seen your comment now, since this post things have changed. I'm still on 1500 calories and training 5 days a week but struggle to get my steps in. I've created my own workout plan doing weight exercises which I enjoy, which target each muscle at least twice a week of around 15 sets each muscle each week.

[@MD-ii3ry]

Little bit of test can help

[@margaretrangel7223]

I went from 108lbs to 114lbs during my bulk. Even though it was only 6lbs I feel like my body fat has gone up more than I’d like. Now I’m debating on if I should recomp or maybe get my weight back down and start over lol.

[@promo130]

Do recomp Bulking and cutting is a vicious circel Recomp is the way to go

[@kingadjust6201]

​@@promo130if you want to build muscle slower than a snail then yes otherwise the smarter decision is to be in a calorie surplus 😎👍

[@nickkerr5714]

6’0” 218 in feb 2022. By july 30th 2022, I’m was at 188, with noticeable muscle growth. Shirts are loose at the belly and tight at the arms and chest

[@jamesrocco978]

What were your calories?

[@addamtyler4989]

Can you tell me your diet and calories count?

[@shanelayton362]

To me this begs the question: should an advanced lifter be working out consistently, or could it be more beneficial to have a 2-3 week break every few months to have those continual “newbie” type gains?

[@jonathancabrera2531]

Word bro, i had the same question

[@analyticalchick3064]

Newbie gains means you're not trained or detrained. You have to intentionally let your muscles breakdown and NOT be rebuilt. I don't think that's going to happen in a few weeks.

[@goodebening6564]

When they spoke about the newbie gains for a advanced guy the muscle gained was muscle lost during the off weeks its not like you suddenly get bigger or stronger than you were before

[@TungTran-pp3tx]

I don’t like breaks because I have to rebuild strength and stamina.

[@jmax850]

@@goodebening6564 I agree except for when you start working out the first time

[@nickkerr5714]

Dude this guys question is exactly me lol

[@nickkerr5714]

I guess I should start eating more

[@em4475]

What about someone who’s intermediate training but still obese? Can they be at a deficit and still grow muscle?

[@gabesoto9301]

For someone who is pretty overweight and is also a newbie, should I stay at maintenance while doing this or be in a slight caloric deficit? Ideally I can put the muscle on quickly with consistency and enough protein but will being in a slight deficit of let's say 200-300 calories limit my gains? Will putting on muscle simply boost my metabolism enough to where I'll be burning fat without really focusing on it?

[@FloridamanYouTube]

Deficit for sure. 400kcal.

[@MegaCalifornia805]

If you know your maintenance calories I’d stay there while changing around your macros. High protein and weight training. I bet you’ll see a difference.

[@nicholaswoods4055]

30 pounds of muscle in 60 days never ever

[@jjmadden88]

I did it once! But only because I did a 20 day fast lost 30 pounds and then gained it back again haha 😂

[@Remydurroo]

@@jjmadden88 wasn’t 30lb of muscle mass tho lmao

[@jjmadden88]

@@Remydurroo hahaha that’s real 🤣

[@Remydurroo]

@@jjmadden88 lmao ok dude

[@bencarignan2711]

Casey was on the sauce.

[@thirdy4threetv]

How would u determine a beginner? If working out for a year. Is that advanced or still beginner?

[@timetraveler_0]

Further away from your genetic potential you are, the more of a beginner you are. You could be working for years like a pus*y, but when you start working hard you will get fast gains, akin to a beginner.

[@gabesoto9301]

I guess it depends on how consistently you were working out in that year. If you were somewhat consistently lifting for a year, that's not beginner anymore, that's more intermediate. But depending on how long you've been off of training, let's say a month or two, you could still gain muscle and lose body fat at least for a bit until your body readjusts.

[@trisk4806]

Someone who is "advanced" is probably someone who has been through a lot of cut and bulking journeys therefore the body wouldn't be able to recomp very well because the body is used to cutting and bulking all the time.

[@nore3nkhan98]

I'm confused I'm trying to lose weight I use to be a hard core dieter.. I have been working out 5 to 6 days a week and averaging around 16k steps a day. I've started lifting weight.. I eat between 2000 to 2600 calories because I get really hungry now that I've built upto it. My height is 5.5. My weight is 77kg and still is the same give or take 1 kg why isn't it dropping.. am I eating enough? By the way I workout that much because I like to stay active and I find I love lifting weights.

[@98nathan1]

You should probably eat less for a while. Hungry or not you’re eating enough to stay consistent but not lose weight. Drop to 1000 calories and make sure most of that is meat and fat. You’ll lose that

[@nore3nkhan98]

@@98nathan1 thankyou. I'm actually naturally doing that this month as it's Ramadan and it is helping. Can I just ask will it affect my metabolism if eating less calories for a month. Before I go back up high. And I've stopped weight training for this month just long walks cardio and body weight exercises. Thankyou

[@98nathan1]

@@nore3nkhan98 only slightly. Focus heavy on bodyweight/weight training and when fasting is over slowly get back up around 2000 calories within a week or 2

[@nore3nkhan98]

@@98nathan1 thanks

[@hockeymomavalon2499]

Reverse diet for a while. You are not eating enough

[@trentmonaghan179]

And all the while with a can of Red Bull on a table sitting on the right of him. 😂

[@Reshme77]

Does this apply to women too?

[@MindPumpShow]

yes!

[@newtestament8889]

If you have let’s say above 15-16% bf you can lose fat and build muscle simultaneously cause u get the energy u don’t eat in the deficit from your body…if you have low % fat you can’t build muscle when U re on a deficit cause u simply don’t have the energy and the macros to do a good workout and repair properly the muscles…so can you do it???IT DEPENDs

[@SKhan-zp7lc]

Not true

[@farhanhussain_]

Building muscle needs caloric surplus. Losing fat needs caloric deficit. Two opposite requirements. That's why it is such a challenging task. However, if you already carry lots of body fat then chances are good that you may build muscle even on caloric deficit as body would utilize that stored fat to make up for the energy deficit. But the fitness program must include at least two very intense strength training workouts to tell the body to build muscles.

[@KiRa-fy6uq]

So you're saying, as long as you have some fat to lose, you don't have to eat like a cow to gain muscle? I hope not. I am not in too bad shape but i do need to lose stomach fat and i want to gain muscle. I'm a 5'7 girl and weigh 163lbs and i used to weight 155 not working out. But then i started strength training and this is my 3rd month. I dont feel fatter. But I do weigh more. I dont want to keep creeping up in weight though

[@farhanhussain_]

@@KiRa-fy6uq you got my point right. I meant if lots of fat. But in your case, smart diet plan and resistance training can be effective.

[@TungTran-pp3tx]

If you lose body fat and maintain current muscle mass, you will look bigger

[@alexbekkala1718]

Telling him to go into calorie surplus? What of he is obese and trying too lose weight and build muscle? Wouldn't you try and lose your weight first?

[@newyorkforever5779]

as someone who used to be obese, i would say to cut first to a decent body fat like 15-18 percent before bulking. not everything is cut and dry. If you haven't ever lifted you can pretty much recomp at maintenance calories.

[@analyticalchick3064]

@@newyorkforever5779 They just said in the video, to bulk on maintenance calories.

[@jakehahn2457]

Burning is a catabolic process and building is an anabolic process. We can’t be catabolic and anabolic simultaneously. We’re either building muscle and fat or burning muscle and fat.

[@timetraveler_0]

That's bro science bro. When your body needs energy for repair and you haven't had food in a while, it'll tap into the reserve (i.e. fat) to source that energy.

[@JM-mr6lv]

Your body even in a surplus is not in a constant anabolic state or constant catabolic state during a deficit.

[@zerrodefex]

You're not trying to be in both modes 24/7, your body will cycle between them over the course of a day.

[@joshmills5284]

I've been struggling on what to do with this for a while. I've lost 10kgs this year but am currently at 30%BF Goal weight is 75kg at 5'9 which is 15kg away. Should I eat at maintenance and focus muscle building or continue my cut which is working? I feel like I should cut another 10kgs and focus on recomp for the last 5kgs loss which could take 4 or 5 months.

[@analyticalchick3064]

You need to build muscle. I am a woman with a hair higher BMI and BF% (28 and 35%). When my BMI hits your current BMI, I should have about 30% BF. Men should have lower BF for the same BMI as a woman because you should have more muscle than a woman.

[@raymondotoole2600]

So the main goal is dropping weight overall right ? You’re 15kg away from hitting the 75kg mark which makes you 90kg. you said “ but am currently at 30%BF” so I assume you would like to drop body fat percentage. Only way you can drop BF is through nutrition right. What I found when I wanted to lose weight and drop body fat was that I was performing weight training on top of cardio, I dropped body fat but because I was building muscle my weight stayed the same. So kinda defeated the objective. I sat down and just focused on HIIT both body weight and small weighted HIIT exercises. I also skipped everyday for 20mins and no joke I dropped body fat percentage due to C deficit and overall weight dropped through the HIIT and I avoided medium to heavy weight lifting. Just my experience I hope this can help

[@raymondotoole2600]

Then once I hit my weight goal I bumped my calories up for maintenance and gained a extra couple kg once I got back on the medium to heavy lifting. it was just extremely draining to do both cardio and weight training whilst in a calorie deficit! Took so long 😂

[@aidaastou]

@@raymondotoole2600 this is soo helpful! I'm literally in the exact same position - weight training to build muscle but also wanting to drop body fat and being frustrated that the scale isn't going down (if anything it's going up). I feel like combining the two is very confusing and can be quite discouraging too when weight isn't shifting or you can't even see the muscle gains just yet. Skipping worked wonders for my weight loss in the past so I may do some light weight training but overall focus on my cardio/HIIT to get that body fat down first

[@smartkorean1]

For newbies doing recomp - stay at maintenance or calorie deficiency?

[@VwapTrader]

MAINTENANCE Because you have newbie gains where you gain muscle at rapid fire rates

[@prickastley9608]

maintenance 100

[@dbanddz]

Maintenance but try to eat CLEAN

[@Aaronduhmoron]

The leaner you are the harder it is to build muscle, don't bother with a deficit under 15% body fat as a newbie

[@analyticalchick3064]

If you start working out and you're obese, you can cut fat and bulk muscle for a while, probably until you're roughly moving into a healthy BMI (for most people). I started when I was obese. I'm overweight now. I am still building muscle and burning fat. I cycle between deficit and maintenance. I don't do surpluses yet. I might do that when I get closer to the line of healthy BMI. I just crossed the line from obese about a month ago. Please stop answering questions like most of your audience are personal trainers or something. You basically said what I'm saying, but acted like it's not most people. The reality is that it's most people who would be asking the question. Someone who is highly trained already knows this stuff and they aren't coming to you for advice.

[@robertnolden1641]

I just started a month ago. I'm noticing changes in appearance but not much on the scale. What's the next step?

[@mjmeadows1016]

Doesn’t work. Have tried alot high protein in a caloric deficit, resistance training, used cardio/no cardio and this is all a myth unless PEDs on board

[@BorrachoBandit]

I keep seeing questions I’m interested in and the three dudes just take it wayyyy off topic and the question isn’t answered.

[@Kirk690_0]

i think you are missing their point completely, in summery i think they are saying it takes either a total beginner so the body isnt conditioned to working out eg "newbie gains" as they are often called, or someone who used to be in great shape as "muscle memory" is a thing (the idea that if you were in great shape once upon a time, you will get back to that shape fairly quick). they also make the point that genetics play a huge role no matter what you do to work out, and also the obvious area of where alot of people will claim these amazing transformations but do not tell of their steroid and performance enhancing drug use. this is a Q&A part of an hour long podcast so they arent go into massive detail on actual workouts and diets ect, although they have covered this in detail in full podcast subjects an topics. this was just a listener question they sent in. hope this helps.

[@ciaranwilliams1252]

I never understand people who ask "can i put on muscle and lose fat at same time" dudes are so confused🤣

[@bocameron4507]

Well don’t just say 3000 you’ve fkn done it tell us what it was!

[@marcuswelby9601]

Jeez 25k steps a day and weight training.

[@johnharbour4936]

Wait, I thought this was a myth. . .

[@magatrumper]

No way in hell some one gained 60 lb of muscle in 28 days no man alive can do hardly that

[@evanjones5344]

Sal man!!! a Margaret Thatcher top???? pains me to see you in that. good Ep this though, thank you.

[@tarnishedone8611]

If you're 30% bodyfat, 5'10 never built muscle in your life, eating 1800 calories a day for a few months you can absolutely build muscle on a deficit. It's really simple. Your body has so much fat to use as energy and your protein synthesis will be very high due to your body being very receptive to the new muscle building activities it's never had before. It's when you're 10% body fat with a lot of muscle ALREADY that it then becomes very difficult to build muscle on a deficit.

[@lovedecors]

He took juice, the topic is void, meaning the study is totally irrelevant. It only becomes a credible study when the bodybuilder is natural.

[@stevearnold8265]

One word…Trenbolone.

[@mariolp2999]

You mean, when you are off of steroids... or you guys are never off (trt)...

[@andriyandriychuk]

You can't build muscle and burn fat at the same time. These are two different process

[@zerrodefex]

Your body cycles between them over the course of a day, you're not trying to be in both modes 24/7.

[@xsteal]

Time to block this channel. Lit no real answer, just rambling on like grandpas

[@KB-vv8gr]

Bullshit lol