Thursday, June 5, 2025

How do I gain muscle while losing a significant amount of weight l?

A few years ago, I (21M) managed to drop from 310 pounds down to 185, but even at that lower weight, I didn’t have much muscle and I still carried noticeable fat in my face and stomach. Unfortunately, life threw some challenges my way, and I eventually climbed back up to around 280. Since then, I’ve dropped back to 190, but once again, I found myself in the same situation—lighter, but not lean or muscular. I’ve now gained a bit of that weight back and currently sit at around 220.

This time, I want things to be different. I’m pushing to get down to around 170, but with a clear focus on building muscle and achieving a lean, defined look, not just losing weight for the sake of it. I’ve started incorporating core workouts into my routine, which I hope will help with the belly fat, but I’m still unsure how to strike the right balance between losing fat and gaining muscle effectively. I also want to make sure I don’t lose strength or look “skinny fat” again.

Given my history of weight loss without muscle development, what’s the most effective way to lose weight while also building real, visible muscle and achieving a leaner physique? Are there specific types of training, nutrition strategies, or recovery approaches I should follow to avoid repeating the same pattern? I’m ready to commit, but I want to be smart about it this time and actually reach the body I’ve been aiming for. Currently I’m sitting at aggressive 1500 calories Intake daily but I’m burning around 800-1000 Calories at the gym daily also. I started this “cut” around 2 weeks ago and I’m down 8 pounds so far. Any tips or suggestions help massively.

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