Advice on the best way to loose weight without loosing muscle mass/tone?

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  Jan 27, 2009 1:21 AM GMT

  I was wondering if any here could give me some helpful suggestions on loosing weight consistently& safely (between 1 - 4 kgs a week) whilst putting on muscle & retaining muscle mass/tone at the same time (i.e.: I want to bulk up & loose weight at the same time, not loosing any muscle mass i may have gained thusfar)?
  
  
  My partner is on Tony Furgeson (weight loss through ketosis, healthy eating & meal replacement [he replaces two meals a day - normally breakfeast & lunch - with a meal replacement shake or a soup & eats fruit in between]) & he swears by it (h has lost a lot of weight, I am very proud of him! =)); but he did say that U want to bulk up AND loose weight at the same time it might not be the best diet for me?
  
  I currently eat pretty healthy & exercise 4- 5 times a week (alt. cardio & weights training), with 1 - 2 rest days a week. My partner & I both don't drink much, & we're both giving up smoking next month as well. =)
  
  Basically I just want tips, hints & advice on the above so I can kick start it all next month & still do the training to get the body & fitness level I want & still improve all aspects of my life/health at the same time? =)
  
  Many thanks in advance for all your help guys!
  
  

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• Timbales
  
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  Jan 27, 2009 2:37 AM GMT

  What you want to do is what I have been doing and it's working for me. Check out my profile for my progress chart.
  
  I eat 5 meals a day, about 3 hours apart. My first 3 are 30 grams of protein and 47 grams starchy carbs. My last two are 30 grams of protein and 47 grams fibrous carbs. This is tailored to me, so you may need to adjust.
  
  I cut out gluten, dairy and soy. I also avoid fruits and high sugar vegetables like corn, beets and peas.

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• dionysus
  
  Posts: 420
  
  
  Jan 27, 2009 2:58 AM GMT

  im doing full body with increased cardio. thats all i got for ya
  
  also. get your RMR (resting metabolic rate) tested, make sure you're only eating the amount of calories your body needs on a daily basis to know for sure what you should be aiming for. you can get one done at your gym usually, so shouldn't be too much of a problem
  
  
  

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  Jan 27, 2009 3:01 AM GMT

  Dance! It dosn't matter if youre good or not, just work up a sweat to your favorite songs. I lost a ton of weight that way, while toning up.

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  Jan 27, 2009 3:42 AM GMT

  Resistance training with HIIT.

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• Kiryu
  
  Posts: 16
  
  
  Jan 27, 2009 3:49 AM GMT

  Timberoo saidWhat you want to do is what I have been doing and it's working for me. Check out my profile for my progress chart.
  
  I eat 5 meals a day, about 3 hours apart. My first 3 are 30 grams of protein and 47 grams starchy carbs. My last two are 30 grams of protein and 47 grams fibrous carbs. This is tailored to me, so you may need to adjust.
  
  I cut out gluten, dairy and soy. I also avoid fruits and high sugar vegetables like corn, beets and peas.

  
  
  Why did you cut out soy?, i'm curious because i drink soy milk instead of skimmed milk

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