How can I lose weight and be able to gain muscle without bulking?

Question

I am 5’9, over 250 lbs, so I’m a fairly big guy. At first I wanted to lose tons and tons of weight at first, and then start to muscle up once I get to where I want to be, but now I’m starting to think maybe I should do both. I’ve played tons and tons of basketball growing up and at one point I was really, really slim, not a lot of muscle but i could at least get up and down the court without breathing heavily and losing focus like I do now. But I want to be able to lose weight since I’m trying to get back into playing ball, and also build some type of muscle without bulking up and looking like that one muscular body builder guy that comes to play a pick up game or 2. I have a bad case of anterior pelvic tilt as well, so it would be nice to some workouts that can fix that and not have to worry about looking like the hulk or something.

? · Accepted Answer

It is pretty basic. Diet and exercise.  Weight/fat loss is 80% diet, so step #1 is selecting an eating plan that will cause you to burn stored fat and lose the unwanted weight.  You won't get bulky unless you lift very heavy weights.  Doing light weights with more reps, doing body weight exercises, cardio, and things like yoga will improve your muscle tone without adding a lot of mass to your muscles.

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Chris · Answer

Would take you a very long time to bulk anyway. Focus on diet and cardio and then add weights from time to time. I used to be about 280 Lbs at 5'11 and now I am 220 Lbs and still going strong 3 years later. This pic is from a year ago....I started doing 100+ push ups a day on top of my regular workouts about 2 months ago and the changes in my upper body are fantastic. Still hoping for some pecs one day. No chance I can get under 200 Lbs with my frame.

Anonymous · Answer

Weight loss is 70% diet and 30% exercise, and all you write about is exercise. 
Best Diets
https://health.usnews.com/best-diet

When overweight, strenuous exercise can damage joints, ligaments, other tissue.
You do better with swimming and low stress activity over a longer period of time.

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How can I lose weight and be able to gain muscle without bulking?

4 Answers