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How to lose my fat and hold on to my muscle?
Posted on 6/21/20 at 12:39 am
Posted on 6/21/20 at 12:39 am
Started lifting end of last year. Have built up a considerate amount of mass and been eating 2,800-3,000 calories a day (1g of protein per lb. weight)
Problem is, it’s also mainly fast food and butt-loads of sugar late at night. Aside from the obviously of cutting out the bad food, what can I do to start shredding some fat and keep the muscle I’ve built? I plan on running again my arse off in this hot weather. Couple miles a day while still lifting in the gym.
Problem is, it’s also mainly fast food and butt-loads of sugar late at night. Aside from the obviously of cutting out the bad food, what can I do to start shredding some fat and keep the muscle I’ve built? I plan on running again my arse off in this hot weather. Couple miles a day while still lifting in the gym.
13
Posted on 6/21/20 at 6:31 am to pwejr88
Keto is the way to go. You will lose the fat and it’s extremely muscle sparing.
Posted on 6/21/20 at 7:30 am to pwejr88
A long, slow cut.
Posted on 6/21/20 at 9:23 am to pwejr88
If you know what’s causing you to be fat, then why not just stop doing it?
You need to look up your BMR to determine your caloric needs. Train 5-7 times a week, with at least 3 days of cardio x 30 min in the fat loss zone. Diet for 12 weeks with jasmine rice, oatmeal, chicken and fish. Done
You need to look up your BMR to determine your caloric needs. Train 5-7 times a week, with at least 3 days of cardio x 30 min in the fat loss zone. Diet for 12 weeks with jasmine rice, oatmeal, chicken and fish. Done
Posted on 6/21/20 at 10:28 am to Proximo
quote:
If you know what’s causing you to be fat, then why not just stop doing it?
Posted on 6/21/20 at 11:04 am to pwejr88
Damn I bet you look and feel like shite
Posted on 6/21/20 at 11:47 am to pwejr88
Eat better. Work smarter.
Posted on 6/21/20 at 1:31 pm to pwejr88
You kinda answered your own question. Sounds like you have a good workout routine, just cut out eating crap.
Posted on 6/21/20 at 1:37 pm to pwejr88
Eat a low fat meal after working out
Try and front load most of your fat with breakfast if you work out in the evening
Try and front load most of your fat with breakfast if you work out in the evening
This post was edited on 6/21/20 at 1:39 pm
Posted on 6/21/20 at 11:09 pm to bakersman
I guess my main question, how do people eat 3,000 calories of good food a day?
What is high in calories but low in sugar, bad fats?
What is high in calories but low in sugar, bad fats?
Posted on 6/22/20 at 12:49 am to pwejr88
I get 3k in easy. Food sources are: eggs/egg whites, nut butter, chicken breast, fruit, almonds, ezekial bread, iso whey and vegetables. Obviously for something comparable. The only things that have that contain a lot of sugar are gatoraide and less processed cereal which I take intra and post.
Posted on 6/22/20 at 5:10 am to pwejr88
Weigh your food with a food scale and track your calories. Use an app like MyFitnessPal to log everything. I've been using it for a while and it's made all the difference for me; I plan my day in advance and if I have some calories leftover, that's what I use to get in some of the 'cravings' that I have or take the wife and kid for ice cream.
Let me know if you want more info on how I use it; I am happy to help.
Let me know if you want more info on how I use it; I am happy to help.
Posted on 6/22/20 at 6:54 am to pwejr88
Caloric deficit, track your macro intake to make sure you get in enough protein, eat leafy greens and wholesome carbs and lift some heavy arse weights. If you aren’t already, start taking creatine. 5 grams per day.
This post was edited on 6/22/20 at 6:56 am
Posted on 6/22/20 at 8:30 am to pwejr88
quote:
I guess my main question, how do people eat 3,000 calories of good food a day?
Nut butter, eggs, red meat, cheerios, greek yogurt. 3k calories isn't really hard to get to.
Posted on 6/22/20 at 9:38 am to pwejr88
Zone 2 cardio. Doesn't matter if you are running, cycling or elliptical. Just grind.
Posted on 6/22/20 at 9:43 am to FlyinTiger93
quote:
Zone 2 cardio. Doesn't matter if you are running, cycling or elliptical. Just grind.
Or 10 mins of a really intense conditioning session post lifting.
Posted on 6/22/20 at 9:56 am to OleWarSkuleAlum
quote:
Keto is the way to go.
Is Keto ever NOT your answer?
"I fell and broke my arm."
"Have you tried Keto?"
This post was edited on 6/22/20 at 9:57 am
Posted on 6/22/20 at 10:07 am to pwejr88
quote:
Problem is, it’s also mainly fast food and butt-loads of sugar late at night. Aside from the obviously of cutting out the bad food, what can I do to start shredding some fat and keep the muscle I’ve built?
Start there and do that for a while. Cutting those things will give you results and a baseline for further adjustments.
Ideally, that might even get you to where you want to be without further adjustment. People underrate how much damage a bad meal or two a day can do.
Posted on 6/22/20 at 10:09 am to Rep520
Some good stuff in here. Thanks!
Posted on 6/22/20 at 10:34 am to pwejr88
I should have added this in my first post:
A big reason I recommend cutting sugar and junk first is also that when you modify diet, it becomes your new set point, and your body adjusts.
If you make a first adjustment that is small and just cuts junk, you have room left when you plateau with that (you always do). If you make a more drastic change to begin with, you have less room to modify when the plateau hits.
Especially when you care about keeping muscle, this is the best approach, IMO.
A big reason I recommend cutting sugar and junk first is also that when you modify diet, it becomes your new set point, and your body adjusts.
If you make a first adjustment that is small and just cuts junk, you have room left when you plateau with that (you always do). If you make a more drastic change to begin with, you have less room to modify when the plateau hits.
Especially when you care about keeping muscle, this is the best approach, IMO.
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