Is it true that you can't burn fat and grow muscle at the same time? How does that work? What's the order of these processes?
I'm fucking skinny fat and don't know what to do about this.
Will taking 5 scoops of pre workout make me mutant?
You can burn fat and lose muscle at the same time, no doubts about that.
However, you will need to:
>train hard and often. think at least 5x a week, 1h30-2h each session
>eat a lot of CLEAN food.
as far as dieting go, the paleo diet would be a good one to follow. Only drink water, plenty of meat, plenty of vegetables, no processed food whatsoever.
Also, cardio helps tremendously to burn fat. Eat more to counterbalance the calories used for running
OP you can gain muscle and burn fat at the same time. When you lift weights you're expending energy, which is fat, and that fat is lost through breathing when in carbon dioxide. Not only that, muscle helps people stay leaner because muscle needs far more energy to sustain itself than fat. Fat is just excess energy being stores by the body. No dad, mom, or broscience in that. Just science. Exercise burns fat, and if you're lifting you'll gain muscle as well. It's all a simultaneous process, but other exercises will definitely be more effective than weight lifting to burn fat away, and others to gain muscle.
Caveat, Working out damages muscles. Muscles require protein to repair. Protein can be used as energy instead of stored body fat. As such eating a large amount of protein can effect the amount of muscles gained during weight loss.
Additionally because muscles are not using protein as an energy source, and because muscle growth increases water retention, it is possible to gain weight while losing fat, even while eating at a deficit.
Figure out your deficit. I suggest 500-800 calories. Eat 2g protein per kg of body-weight. split the remaining calories between fat and carbs.
Don't worry about the scale. Focus on proper diet, and some exercise, you will see the results in the mirror.
Oh hey, forgot that point. You don't even need to cut. Eat maintenance with the same macro breakdown, and exercise. You will look better every day.
Every g of protein that goes towards your muscles will not be used for energy. So you will technically be at a deficit. Losing fat while gaining muscle.
The problem is you're up against a biological machine that spent the last 100 million years figuring out how to deal with prolonged starvation. Building muscle is an evolutionary advantage, but it's a risk unlike building fat which up until 100 years ago was a win-win situation. It isn't just that it's harder to build muscle (it is), your body really thinks it's a better idea to build fat as soon as you have excess resources.
The idea behind a bulk is eating a consistent surpluss, and lifting consistently heavy weights. This is essentially convincing your body it's safe and also necessary to build muscle.
Getting your body to both build muscle and burn fat is inherently impossible unless you are a teenager, on roids, or just spent the last 10 years doing no exercise at all.