Losing 10 lbs without sacrificing muscle

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    Jul 11, 2011 5:12 PM GMT
    I'm 5'9 and around 165-170 lbs, 13-14% body fat.I do long bike rides and 6-7 mph runs, and do weight training 3x a week or so. All in all, I've built up some good muscles. I'd like to get leaner and more ripped, though, but I want to lose fat (maybe go down to 8-10% body fat, or maybe around 10 lbs) without causing my body to digest the muscle I've built up. Any suggestions? I was thinking of changing my focus from longer sessions of moderate-pace biking/running to shorter sessions of high-intensity training, like hill sprints. On the diet side, I'd cut out alcohol completely and cut down on fat, while eating mostly carbs and protein. Should this work?

    Thanks in advance!!
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    Jul 11, 2011 10:01 PM GMT
    I think increasing variety and intensity of your workouts will help a great deal. I recommend crossfit (www.crossfit.com). For diet, I've had my best results keeping muscle and getting more lean eating paleo (http://whole9life.com/). Fat isn't the problem for me - bad carbs are. Getting rid of alcohol is great. Cutting out added sugars and glutin is even better. This isn't no carb - it's good carb, i.e., fibrous veggies, fruits, etc.
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    Jul 11, 2011 10:58 PM GMT
    seattlechill said
    Losing 10 lbs without sacrificing muscle


    That is impossible. When you go into calories deficit there will be muscle loss. Focus on losing fat while following some common sense rules.

    Also don't fall into the myth that the more protein you eat the more muscles you spare.The extra protein is just converted.
  • tuffguyndc

    Posts: 4437

    Jul 11, 2011 11:29 PM GMT
    i suggest you increase your strength training and decrease your cardio. if i were you. i would crossfit types of workouts on days you are doing your cardio. if not do your cardio in the morning on a empty stomach. do not let your heart rate go above 130. i would try to keep it around 125. i would do 45 minutes 3 days a week. i would do strength training 4 times a week
  • tuffguyndc

    Posts: 4437

    Jul 11, 2011 11:32 PM GMT
    van_can said
    seattlechill said
    Losing 10 lbs without sacrificing muscle


    That is impossible. When you go into calories deficit there will be muscle loss. Focus on losing fat while following some common sense rules.

    Also don't fall into the myth that the more protein you eat the more muscles you spare.The extra protein is just converted.
    actually does need the protein. he needs the extra protein for recovery. while he is working out he does not need as much protein. if you want to maintain your muscle. i suggest taking your protein a hour or 30 minutes before your workout. i would also suggest eating a banana before and after your workout. also take a additional protein shake immediately after workout