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Lose weight = caloric deficit. It's completely possible to lose weight and gain muscle at the same time, although it does depend how much muscle mass you're coming in with.
Also think of why you want visible abs--they're not necessarily a marker of health and fitness. Most of the actors you see in movies with 8-packs are on strict diets and were dehydrated the day of filming. They don't look like that every day. Jason Momoa was in the media this week for daring to appear in public not shredded for the camera.
Choose your calories wisely. 100 calories of spinach is not the same as 100 calories of pancakes. One will contribute to fat gain; one will not.
Eliminate processed foods, sugary drinks and snacks, meats (with the exception of some occasional fish) and you will lose fat in a hurry. Your abs will not necessarily pop, but they will start to be visible.
For good definition -- a proper six-pack -- you will have to work them fairly hard and very consistently, for longer than you may expect. But even a thin layer of abdominal fat will cover them up so a good diet is critical.
Quote:
Originally Posted by HomeHunt82
In summary: I’m trying to gain muscle while losing body fat.
Nutrition guides say I need to eat a bit above my “maintenance” in order to build muscle.
SINCE THIS IS THE CASE, how will this help me also lose body fat to reveal my abs underneath (since I will no longer have a caloric deficit)?
(I’ve searched the internet for the answer with no clear response.)
In summary: I’m trying to gain muscle while losing body fat.
Nutrition guides say I need to eat a bit above my “maintenance” in order to build muscle.
SINCE THIS IS THE CASE, how will this help me also lose body fat to reveal my abs underneath (since I will no longer have a caloric deficit)?
(I’ve searched the internet for the answer with no clear response.)
If you want a 6-pack to show, it's about diet. Reducing total body fat percentage.
The internet provides little if any answers on gaining muscle & losing fat at the same time. It's rare and for advanced people in training and diet who eat 100% clean.
You should diet yourself down to the bodyfat level you want, then work on building muscle from there with a calorie surplus. Cut and bulk until you are where you want to be.
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