Gain Muscle Lose Fat

Dear BES,

I weigh 196 pounds. I probably have 15 pounds of fat to lose. Everyone knows the whole: less in vs. more out, 3500 calories = 1 pound of fat, guidelines, but where is the balance
when trying to lose fat while gaining muscle? I'm lifting 4 times/week for probably 30 minutes per session, so not really burning it up. Haven't been doing a lot of cardio, but certain lifting days definitely get the heart rate up and sweat rolling compared to others. How do I know I'm feeding my muscles enough without eating too much and hampering fat loss? Or, am I over-thinking this?

Thanks,
Cold in Minnesota

Hey Cold in Minnesota, 

You are over thinking. Everyone wants to gain muscle and lose fat at the same time. It's an
extremely challenging thing to do, but it can be simple if you follow through. If you decrease the amount your eating and increase your cardio time, then yes, you will decrease body fat. But, you will also lose muscle mass and strength. What did you expect when you decrease the amount calories you eat and increase the cardio? You can't get the best of both worlds that way.  Since your goal is increase muscle mass and decrease body fat, your conditioning is not going to be a jog in the park. The trick is to do a different types of conditioning (I promise your heart rate will be jacked):

-Sprints for 15-30sec, rest for 45-60sec, and repeat until lungs are bleeding. 
-Hill Sprints, same thing just harder since its uphill
-Push/pull a sled or tire (make your own)
-Weight vest/heavy backpack walks 2-3miles
-Keep eating! Fuel your body! You're a bear. 

This will allow you to keep your muscle gains and decrease your body fat! 

Your solution:
Lift 3 times a week for an hour, example: Monday, Wendseday, Friday. Get those main basic lifts in! On the days you are not lifting, Tues and Thurs and Sat, get your conditioning in.

Week A
Mon - Squat, Bench, Row
Tues - Sprints or Sled/Tire or Vest Walk
Wed - Dead, Press, Row
Thur - Sprints or Sled/Tire or Vest Walk
Fri - Squat, Bench, Row
Sat - Sprints or Sled/Tire or Vest Walk

Week B
Mon - Dead, Press, Row

Tues - Sprints or Sled/Tire or Vest Walk

Wed -Squat, Bench, Row
Thur - Sprints or Sled/Tire or Vest Walk
Fri - Dead, Press, Row

Sat - Sprints or Sled/Tire or Vest Walk

Let me know what you think and how it is working for you. You can always change it up and make it work with your schedule. The great ones adjust!!