Gain muscle and lose - I've just done it :)

[coolcolj]

well none technically - mostly explosive high intensity stuff

I have a Sprint Agility GPP session once a week - this consists of 5x30 metre all out acceleration sprints intervals, followed by a series of 50m medium speed runs with side step jabs every 2nd step, strides, zig zag runs with 360 degree pivots to change direction, backward runs and sideway runs combos. About 45 mins all including warmups (1 lap walk around the park and 4x50 metre jogs/walk intervals). Oh and I also do some runs where I pretend I'm dodging imaginary tacklers as I make my way down the football field
I usually rest about 1-2 minutes between each.
I run these in sprinting spike shoes whch make you run on your toes

And then once a week I practise on the Basketball court just shooting and jumping around a lot for 30mins to an hour

combine the above with a 1 hour and 15 min weights session every 2nd day - whole body, olympic lifts , squats, rows and benches etc ,done pretty quickly with fairly short rests 1-2 mins.

I wasn't expecting to lose much bodyfat - I did expect to gain muscle, and I got both. I like losing fat like that - without dieting, and without really trying and then surprising yourself.

I didn't realise I had lost any fat until I measured my waist, I did suspect something when I noticed myself looking differnet - chin getting pointy, face looking thinner and my biceps peaking more
Still have some ways to go though, but its a nice start.

 

[ant256]

yea

ive been losing fat and gaining muscle over the past 9 months.
.I'm 5'11" and 9 months ago i was like a mederatly lean 173. and now , according to the gyms new scale i am only 160.5 right now, but a week ago i was like 168 on a different scale. Either way I have gained a significant amout of muscle while losing a lot of fat. My gains aren't as big now as when i had a higher bodyfat percentage. Its really weird though, because i lift hard, and i look like im getting bigger but the scale keeps saying im smaller. Even though i weigh only 160; people guess my weight between 180 and 190lbs. My waist is about a 29 which is all hips. I try and eat as much as i can(im in college so it isnt that easy) but i keep dropping weight. Because of this I totally dropped the idea of getting big. But being cut is cool though, the ladies like it
I think that if you still eat a lot of protien, shakes and tunafish sandwiches, you can gain muscle and still drop fat IMO.