Yes, it is definitely possible to lose fat and gain muscle at the same time.
How much can I gain though? Seems like I'd be gaining
Its possible , but slow and not easy, ur better concentrating on muscle gain for a while then cut body fat after 8-10 weeks. 2 meals a day will not grow muscle I'm affriad. Id need way more details to guide u in right direction tho.
Hmm OK I'll just shoot some shit out at you for now lol.
I have lifted sporadically in the past year. Two weeks here, a month there, one week another time lol. Very inconsistent with long gaps in between.
Currently I'm doing Wendler's 5/3/1 "boring but big." And since it's a program designed to add weight very slowly, I just add more weight because i'm obviously going to get stronger than the program accounts for. I also do "joker" sets, which is adding 10% to the lift and doing the prescribed reps for the week (5,3,1). I like the program cuz it has volume but also lets me test where my strength is which is really nice.
So far I'm on my 5th week of the program. This is the longest I ever lifted. I don't know if the weight matters, but so far the most I've squatted is 275, benched 185, deadlift 335, and overhead press 135. I do a bunch of accessory stuff as well. Just rows and lat pulldowns on bench/ohp day, and some ab stuff like planks on squat/dl day.
I also walk on the treadmill 4 days a week after I lift. I just go until it says I burned 300 calories. Not sure why just sounds like a good number lol.
I am usually stuck eating out every day. So for example I might have mcdonalds twice. I'll have the artisan grilled chicken sandwhich meal or something to that effect. So when I eat out I try to have food like that. I'll count the calories like that. Two mcdonalds meals for example might come out to like 1800-2000 calories. So I'll have that plus like a couple snacks at home. My goal is to eat 2300 calories. But since I don't accurately track them I'm never sure. I'm just guessing really. Sometimes I'll make chicken and rice at home if I have time. I buy pre packaged bowls of rice so I'll know the calories for that stuff.
Need to know anything else?