Originally Posted by BigPecsPeter
Don't pay attention to those estimates for things like basketball etc. With some really intense play, the burn can be considerably greater than fast walking.
Problem with estimates for team sports is intensity varies so much depending on circumstances of the game and personal effort.
All the sweat/water loss screws up weighing which makes me hard to figure out if I'm gaining or maintaining.
Half-way measures don't get very far. You can only do one thing well at a time. Trying to gain muscle while losing fat will result in failure.
Get to 10% bodyfat first while lifting weights heavy 3x a week with reduced volume. Two weeks maintenance. Bulk up slowly (1 lb weight gain per week max), focus on getting stronger, measure body composition changes often.