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Fat to muscle question

duketter Posts: 76 Joined: 2002/05/01	2002/08/28, 09:31 AM I know there have been posts but I am confused. Ok, I am pretty strong and kind of lean but still have some fat to lose. I have around 13% bf. I want to get it down to around 10 or so I guess but what I really want to do is turn all that fat into muscle. What is the best way to go about doing this? Should I do cardio 3x a week, more/less? I know I need to eat protein. What should I look to cut out in my diet? Should I just train harder to turn that muscle into fat. I am 6'4" around 225. I would like to be 225, just pure muscle. hehe Thanks for your help in advance.....this site is great!
duketter Posts: 76 Joined: 2002/05/01	2002/08/28, 09:32 AM Should I up my protein, will that help?
fireloard Posts: 665 Joined: 2001/03/27	2002/08/28, 10:41 AM Well ok first you can't just turn fat into muscle or muscle into fat.. you can diet off the fat but you'll also lose a little muscle in the process.. just as if your bulking.. you'll gain fat and muscle.. not really one or the other.. If your doing cardio 3x a week that should be plenty but you didn't post anything about what numbers your taking in for your diet or what your diet even looks like.. maybe you could say how much protien your taking in now.. maybe cut back on some carbs... post up the foods that you eat though.. just a big + to protien while eating wrong won't help you.. like my brother.. he drinks lots of soda and eats pizza and he used to say all he needed to do was eat more protien.... =/
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/28, 06:33 PM OK; if you are now at 225 and at a true 13%BF, and want to be at a desired 10%BF. You will need to lose 22 lbs of body fat. ============ Quoting from duketter: I know there have been posts but I am confused. Ok, I am pretty strong and kind of lean but still have some fat to lose. I have around 13% bf. I want to get it down to around 10 or so I guess but what I really want to do is turn all that fat into muscle. What is the best way to go about doing this? Should I do cardio 3x a week, more/less? I know I need to eat protein. What should I look to cut out in my diet? Should I just train harder to turn that muscle into fat. I am 6'4" around 225. I would like to be 225, just pure muscle. hehe Thanks for your help in advance.....this site is great! ============= -------------- "Get everthing you want--just make a little change now"
jnellie Posts: 924 Joined: 2002/02/24	2002/08/28, 06:38 PM hey intruder i am at 8 percent at153 what would ineed to lse to get at say 6 percent..
fireloard Posts: 665 Joined: 2001/03/27	2002/08/28, 09:35 PM Wouldn't that be.. 8% at 153 = 12.24lbs of bodyfat... (153*0.08) so say if you were to gain some muscle and lose some fat (maybe gain first and lose) so that you can be 153 at 6% (or 9.18lbs of fat) you need to to lose rouglhy 3 lbs of just fat... and isn't 22lbs of fat what he would have at 225 by 10% (225*0.1=22.5) so if he lost all that then he would be near zero? so maybe its closer to 6.75lbs of JUST fat.. or (225*0.13=29.25... 29.25-22.5=6.75).. but then again i think that would only be body fat so overall you would have to lose more pounds overall since I don't think you can strictly lose just fat.. and those percentages would be for you at your current weight.. so you would have to gain some muscle first then diet off that muscle/fat and maybe end around your current weight with a lower fat percentage... Hope that actually makes sense.. and I hope its actually right.. someone hop in if I just totally skewed what bf% actually means....
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/08/28, 10:43 PM For the first post, it is impossible to do what you want. Fat cells cannot be turned into muscle. You will need to lose fat to get to your desired bodyfat level. My understanding is pretty much you have to lose some muscle with the fat loss, no matter how much protein you take in. And if you take in excess protein, there is a spillover point anyway. I think optimally if done as correctly as possible it is usually in the range of 1 lb. of muscle to 4 lbs. of fat. I could be wrong here, but it is what I think and probably what I have done with each diet.
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/29, 11:53 AM You dont have to lose any body fat (BF) to lower your BF%. EXAMPLE: If you add 20 lbs of muscle from lifting for muscle mass, your body fat % will be less. ============ Quoting from bb1fit: For the first post, it is impossible to do what you want. Fat cells cannot be turned into muscle. You will need to lose fat to get to your desired bodyfat level. My understanding is pretty much you have to lose some muscle with the fat loss, no matter how much protein you take in. And if you take in excess protein, there is a spillover point anyway. I think optimally if done as correctly as possible it is usually in the range of 1 lb. of muscle to 4 lbs. of fat. I could be wrong here, but it is what I think and probably what I have done with each diet. ============= -------------- "Get everthing you want--just make a little change now"
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/29, 12:10 PM 1st of all; let me say that 8% is very respectable. If your goal is to add muscle mass, I would forget about the 6%, just from gaining more muscle weight you will get to the 6% BF. To just make 6% without adding muscle, you will need to lose 9lbs of body fat. ============ Quoting from jnellie: hey intruder i am at 8 percent at153 what would ineed to lse to get at say 6 percent.. ============= -------------- "Get everthing you want--just make a little change now"
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/29, 12:25 PM Made a misstake on that; you would need to lose 8 lbs to make 10% BF. ============ Quoting from duketter: I know there have been posts but I am confused. Ok, I am pretty strong and kind of lean but still have some fat to lose. I have around 13% bf. I want to get it down to around 10 or so I guess but what I really want to do is turn all that fat into muscle. What is the best way to go about doing this? Should I do cardio 3x a week, more/less? I know I need to eat protein. What should I look to cut out in my diet? Should I just train harder to turn that muscle into fat. I am 6'4" around 225. I would like to be 225, just pure muscle. hehe Thanks for your help in advance.....this site is great! ============= -------------- "Get everthing you want--just make a little change now"
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/29, 12:27 PM Dam; made a misstake with that calculation, you would only need to lose 3 lbs to make 6% BF. ============ Quoting from jnellie: hey intruder i am at 8 percent at153 what would ineed to lse to get at say 6 percent.. ============= -------------- "Get everthing you want--just make a little change now"
INTRUDER Posts: 642 Joined: 2002/06/27	2002/08/29, 12:33 PM I did make a mistake on the calculation, thanks for double checking. ============ Quoting from fireloard: Wouldn't that be.. 8% at 153 = 12.24lbs of bodyfat... (153*0.08) so say if you were to gain some muscle and lose some fat (maybe gain first and lose) so that you can be 153 at 6% (or 9.18lbs of fat) you need to to lose rouglhy 3 lbs of just fat... and isn't 22lbs of fat what he would have at 225 by 10% (225*0.1=22.5) so if he lost all that then he would be near zero? so maybe its closer to 6.75lbs of JUST fat.. or (225*0.13=29.25... 29.25-22.5=6.75).. but then again i think that would only be body fat so overall you would have to lose more pounds overall since I don't think you can strictly lose just fat.. and those percentages would be for you at your current weight.. so you would have to gain some muscle first then diet off that muscle/fat and maybe end around your current weight with a lower fat percentage... Hope that actually makes sense.. and I hope its actually right.. someone hop in if I just totally skewed what bf% actually means.... ============= -------------- "Get everthing you want--just make a little change now"
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/08/29, 08:23 PM HHHMMMMM.....if it were only that easy!!! Gain muscle without gaining any fat and changing your body comp. Have you ever seen anyone gain 20lbs. of muscle and no fat?
bigwhit15 Posts: 1 Joined: 2003/12/16	2003/12/16, 07:05 PM I try to lose my gut how can i do that just by doing alot of sit up and stuff like that? I want to tone my arms up. How can i do that? If any one of you out there can help me I will be really happy and i will thank you
Jdelts Posts: 1,218 Joined: 2003/10/19	2003/12/16, 07:09 PM Dude...post this as a new topic and you'll get more responses. This an old post. -------------- If you joined the powers of TSMD and 7707Mutt, it would equal that of a freight train!
kwoolsey Posts: 1 Joined: 2004/01/17	2004/01/17, 03:26 PM If I want to get toned and lose fat, should I lose the fat first and then add muscle or do both at the same time?
agamble Posts: 1,029 Joined: 2003/09/22	2004/01/17, 04:04 PM yes
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/01/17, 04:54 PM If your priority is fat loss, then go with this. You need to follow your priorities. It is almost impossible(after you pass your newbie state) to do both. This is why...to gain muscle mass after passing your newbie phase, you have to take in an excess of calories, or a surplus. By this very definition of surplus, this means more than your body needs. Thus, some fat accumulation will accompany your lean tissue gain. EAting clean and correct will limit this, but you will still have spillover. Now, if you want to lose fat, you have to tap into your fat stores. This can only be done with a caloric deficit, meaning less calories than needed. So, it is next to impossible to gain lean tissue this way, this is because the body then increases its ability to burn whatever fuel is available, thus compensating for a large variety of macronutrient ratios in the diet. -------------- If you don't stand for something, you will fall for anything....
snipura Posts: 70 Joined: 2003/12/04	2004/01/18, 04:00 PM Hey, im on about 4% bodyfat, can i get lower?
esmuva06 Posts: 57 Joined: 2003/11/10	2004/01/19, 04:41 PM you can always get lower, but i mean 4% is a little lower than i'd consider perfect for everyday life....
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/01/19, 04:46 PM 4%, are you sure? What method are you using to measure this? How do your abs look? That is competition levels, I am surprised your immune system is not compromised. I would not stay here for very long. A normal healthy bodyfat for men is around 14-18%. -------------- If you don't stand for something, you will fall for anything....
agamble Posts: 1,029 Joined: 2003/09/22	2004/01/19, 05:01 PM Are you saying that it is not very healthy to go below 14%? I have no interest in competing but I would like to see my abs this summer. I mean I've had them going on 43 years and I would at least like to see them once. Right now I am at about 14% bf.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/01/19, 05:15 PM No, not at all. These are numbers that are thrown out by health "experts", not by fitness buffs. You will be fine at lower bodyfats, I was simply trying to make a point to snipura as to the danger of how low he may be in bodyfat. 4% is extemely low and dangerous. You should see your abs around the 12-10% range. Even lower is fine, you know how to eat and take care of yourself. -------------- If you don't stand for something, you will fall for anything....
R_Mitty Posts: 54 Joined: 2003/08/29	2004/01/19, 07:58 PM I went to mybodycomp.com and it says that i have 21% bodyfat. But i thought for sure it would have been lower. Do you know how accurate these types of tests are?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/01/19, 08:28 PM Not very much at all. They use waist size and weight mainly. For instance,the one on this site would have me at 16%, when I just had my bodyfat done with calipers and I was at 9%, and this was a 3 point test. It is most probably 8% or mid 7's. So, don't take those "tests" to heart very much. LOL....my last competition, this site was still saying I was at 12%, when in reality I was a 5%, and my second place finish bore this out! ============ Quoting from R_Mitty: I went to mybodycomp.com and it says that i have 21% bodyfat. But i thought for sure it would have been lower. Do you know how accurate these types of tests are? ============= -------------- If you don't stand for something, you will fall for anything....
agamble Posts: 1,029 Joined: 2003/09/22	2004/01/19, 09:40 PM Speaking of the experts, I went to my doctor today and I weighed 170 lbs. Up 6 lbs from my last visit. But my bodyfat is down several % points. I'm alot leaner now and feel much better. He jumped my ass about gaining weight. He checked my height and weight against his 'chart' and blew a fuse. He also told me to be careful about lifting weights. Said it would elevate my blood pressure. I wanted to punch him in the mouth. He did say I looked healthier. Can't argue with that BP though 120/67. Go figure.
dafreak504 Posts: 3 Joined: 2004/10/06	2004/10/06, 05:43 PM hi i have'nt even started yet but i am really looking for something where i am actually going to see the results becuase if i don't i wan't to give up fast! Help!!!!!:(:love:
neiltilley Posts: 325 Joined: 2003/03/09	2004/10/11, 10:02 AM wow this is some thread, but i've got to put my tuppence happpenny in! looking at the spread of advise i see we want quick measurable results, to add muscle, to lose fat, to change the % fat, assert a priority, blah, blah... so i suggest in one post now to do an 8 or 12 week cycle of exercise/food to lose fat(high cardio actions)- then make a total change and do a 8 or 12 weeker on maintenance or bulking- keep pushing it across like that makeing constant measured changes in cycles like this. and measure weight, fat and every muscle and weights/reps used during training. take a photo for before and afters and really get into it and review what you can do with your body over these 3 month periods! get well clinical with it and find out about yourself. and best of all enjoy it- but do re read bbfits entries as he rocks when it comes to advise along with asimmer, you cant go wrong if you put you belief in them and yourself.
angusnuts Posts: 1 Joined: 2004/10/13	2004/10/13, 07:03 PM hi all i have lost about 30 ponds and now wight 127 but have been exercising alot and can't seem to lose anymore weight. is it really true that mucsle weghs more than fat or is that just somthing ewe tell ourselvesx to make us feel better? thank s
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/13, 07:38 PM Nope, it is true. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/13, 07:47 PM muscle is more dense than fat, is actually what people are saying. 5lbs of fat looking a like a big roll of tolet paper. 5lbs muscle is about the size a medum bar soap. If you don't believe me, go to a butcher, ask for a lb fat and lb muscle. -------------- ....I'm probably in my underwear typing this......or maybe not!
wweholock Posts: 3 Joined: 2006/06/28	2006/06/28, 12:45 PM Im trying out for football in 1 1/2 months or so but I would like to turn my body fat into musial. How do I do that in 1-2 months?:surprised:
wweholock Posts: 3 Joined: 2006/06/28	2006/06/28, 12:47 PM >-)
wweholock Posts: 3 Joined: 2006/06/28	2006/06/28, 12:48 PM someone please help me!!:(
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/28, 12:50 PM Did you read this post at all? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KayD4lyfe Posts: 2 Joined: 2006/06/28	2006/06/28, 01:15 PM hi am a 13 year old girl and pretty heavy. I am 180 pounds. I may not look like it but i still wish I could be 110 pounds. I am currently on 2 programs. I want someone to help me out with this on the this website. i feel more comfortable with women talking to me . Please respond.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/07/05, 09:20 PM Nope, a pound of fat and a pound of muscle weigh the exact same. ============ Quoting from angusnuts: hi all i have lost about 30 ponds and now wight 127 but have been exercising alot and can't seem to lose anymore weight. is it really true that mucsle weghs more than fat or is that just somthing ewe tell ourselvesx to make us feel better? thank s =============
yadmit Posts: 4,670 Joined: 2003/10/05	2006/07/05, 10:10 PM The way it should be explained is like this: The same volume of fat and muscle will weigh different. Example, a cup of fat will weigh less than a cup of muscle. A pound of muscle is more dense than a pound of fat, therefore a pound of muscle takes less space than a pound of fat. So, while you may not be losing any weight, you may be gaining muscle. Take a tape measure and do some quick measurements at the abdomen or belly, make a note, and check them again in a month or so... if you weigh the same, but have smaller measurements around the abs or belly, you may be losing fat and gaining muscle. Hope that clears it up... t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban