Want to loose the fat without loosing muscle

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    Jun 13, 2011 8:10 PM GMT
    So I want to Loose the little bit of fat that I have, I would like to look more ripped and have my abs look nicer

    But at the same time still gain muscle, Ive been reading about No/Low carb diets

    Should I just follow one of those, and take my protein shakes so I wont loose the muscle gain, and just take a multi-Vitamin everyday to help make sure Im getting everything Im missing, and drink lots of water so I dont get dehydrated

    Also still weight training and doing cardio

    I work out every other day usually, but now the guy I go to the gym with wants to go 2 days a day off then 2 days

    I weight 190, and want to stay that weight (actually I would like to be bigger)

    So any tips or list of foods I can eat and snack on would be great, so I dont loose the weight and muscle just the fat
  • rf_dal

    Posts: 380

    Jun 13, 2011 9:48 PM GMT
    *lose. FTFY
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    Jun 13, 2011 10:16 PM GMT
    Thanks tips
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    Jun 13, 2011 10:36 PM GMT
    The bad news is that you can't cut fat without losing a little bit of muscle. It's just a fact of life. But if you keep up your protein intake while cutting out the sugars and starches and simple carbs and limit dairy, in addition to keeping up your strength training program, you can cut the fat. After you cut enough fat to your liking, you can go back to promoting muscle growth.

    For fat loss, cardio. Lots and lots of cardio. But as they say, "abs are made in the kitchen". So it's more about diet than exercise. Watch the sugar and sodium.
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    Jun 13, 2011 10:44 PM GMT
    LOSE************
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    Jun 13, 2011 11:16 PM GMT
    one way that you might be able to get around it is to do both cardio and abs everytime you workout. I like to do my regular weight training then when im almost done i go do some abs and a little cardio, ive found its helped me tone my stomach and keep my weight down.
  • Spiritreaver

    Posts: 2086

    Jun 13, 2011 11:54 PM GMT
    Do more stretches? That loosens things up.

    In all seriousness.

    Eat at a calorie deficit (fewer calories than you burn off, figure out your maintanence level!)
    Eat a high protein diet, especially pre/post workout.
    Do a lot of weight training (3 days a week at least).
    Do cardio when you can.

    It's basically that, you can get into more complex stuff when you're further along the road or hit a plateau.

    Honestly you have the rules down already,a s your OP suggests. Just be patient and stick with it. Do some research on specific foods or diets if you want, but it's really not too important starting off, the key is to get on a good path and make some progress.
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    Jun 14, 2011 9:14 AM GMT
    Finding the foods your body needs is the second most difficult thing, second to patience of course. Once you find foods that work for you, start doing a week or two with a cutting (fat loss) diet, and a week or two of bulking (muscle gain) diet.

    I've been alternating cutting/bulking weeks like that for over a year now, and it's paid off more than I ever imagined possible. However, it took a year to figure out the foods my body needs...that was tricky, and involved lots of trial and error. Also, I'm still learning and occasionally change my diet according to new info, or just to try different stuff.

    Oh and planks...both front and sides. If you want rockin abs, that's the way to go.
  • bad_wolf

    Posts: 1002

    Jun 14, 2011 9:24 AM GMT
    Try compound exercises (I'm love thoses lately, can you tell?) clean and press, maybe a deadlift row, plank row, squat and pull, swiss ball dumbbell press etc, dynamic exercises, that get the whole body involved in weight lifting, I find I need to go a few weights down to do them since the isolated exercises are more focused and burn less energy.

    If you do heavy lift routines try doing two weeks of those and a week of the compound then back to heavy lifting for two weeks.

    Might help.
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    Jun 14, 2011 9:55 AM GMT
    I had a lot of success with circuit training...weight training that incorporates cardio with few breaks in between. I would burn about 600 cals per session while building lean muscle. Then, once you hit your ideal weight, you can step up the amount of weight you use and get bigger.

    Also, eat lots of lean protein!
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    Jun 15, 2011 4:52 AM GMT
    mgd_kink saidSo I want to Loose the little bit of fat that I have, I would like to look more ripped and have my abs look nicer

    But at the same time still gain muscle, Ive been reading about No/Low carb diets

    Should I just follow one of those, and take my protein shakes so I wont loose the muscle gain, and just take a multi-Vitamin everyday to help make sure Im getting everything Im missing, and drink lots of water so I dont get dehydrated

    Also still weight training and doing cardio

    I work out every other day usually, but now the guy I go to the gym with wants to go 2 days a day off then 2 days

    I weight 190, and want to stay that weight (actually I would like to be bigger)

    So any tips or list of foods I can eat and snack on would be great, so I dont loose the weight and muscle just the fat


    Eat high protein, low carb meals 5 to six times a day 3-4 hours apart. Whey protein shakes, cardio, get a lifting routine.

    lose fat