If I am overweight do i still need to eat more calories to gain muscle?

[Tommy Brown]

I mean i already got like 150,000 fat calories stored up, why do i need more?

[Shaolin Temple]

When you say overweight, I'm not sure exactly what you are talking about. Let's talk body fat percentage instead? If you are over 20%, I would definitely lose weight first. How?

1. Eating 200 to 300 calories under the BMR (Basal Metabolism Rate) - look up some online dictionary, or look at my Compiliation thread for the formula. It's real simple.

2. Cut out any trans fats, saturated fats (minimize it) and simple carbs (minimize).

3. Eat plenty of vitamins and minerals. A nice multi-vitamin pill per day is good enough. Also, eat plenty of organic foods since it is not grown from GM farms which uses a bunch or artificial garbage and genetically made organisms. It's more expensive, but it's worth it. Think of the money you are saving yourself when you are healthy during your midlife.

4. Eat a healthy balance of proteins, unsaturated fats and complex and fibrous carbs.

5. By engaging in what I call weight management cardiovascular exercises. Simply walk a lot or light jogging. Keep your heart rate between 55% - 65% for 30 to 45 minutes with no to little breaks. It's not as effective in burning fat. But you should start somewhere.

6. Weight training is good. Making use of your muscles is a good way to reassure yourself that your muscles will not be weakened. People age faster when they don't use their muscles. You must train them to be strong and healthy.

[Big H]

You gotta take it in phases. I'd say go on a diet first, then worry about eating to gain muscle after. Its nearly impossible to do both at the same time. In order to gain mass you need an excess in calories, but in order to lose fat you need a calorie deficit. This is why people Cut and Bulk in phases.

I'd say go on a strict diet, but keep lifting even though your not getting enough calories. Lifting will deplete Glycogen stores in your muscles which will help burn fat even faster; also the lifting itself will help burn a few extra calories. Another reason to lift during a diet is to preserve some strength. You may have to change your routine to a 5x5 routine though to help boost GH levels and maintain strength.

[Reckless]

You may have to change your routine to a 5x5 routine though to help boost GH levels and maintain strength.

can you explain?

[Big H]

can you explain?

I forgot to add that you need to use heavy weight with this routine.

The key to 5x5 is being able to rep weight that you really struggle with, but can do without assistance. Its one of those High Weight/Low Rep routines; which are commonly used for building strength. Since your gonna be on a calorie deficit and will probably lack energy and endurance, 5x5 is the best choice for maintaining what strength you still have.

Actual gains in muscle mass will be low to none during a diet; always keep this in mind and lift for damage control.