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trying to lose fat while gaining muscle

blackgsx01

blackgsx01

New member
Hey guys I am looking for advice.

My current bodyweight is 173lbs, I got a body fat test done last week (pinch test) and according to this my body fat is 11.3% total but its Allllllllllllll around my waist. I was suprised that my body fat was this low, I figured it would have been alot higher. Anyway I want to focus on cutting up more but I want to maintain my weight and possibly gain alittle more. Right now my current waist is 34inch and I would like to cut that down back to my old 30inch waist while getting my weight up to 178-180lbs

I figure high high protien,low fats, and mid carbs, but how many cal's a day? or better what numbers of all these should I shoot for?

I am currently doing cardio 5 days a week at 20min,cross trainer or running.

thanks guys.
 
To gain muscle and lose fat you have to be 100% on point and nearly perfect in everything you do or else you will not see the type of results you want.

I am currently gaining muscle and losing fat and this is what I suggest.


Morning: BEFORE CARDIO: Take 5-7 g of BCAAs (to keep you anabolic and preserve muscle) along with 2-3 g of L-Carnitine (for fat metabolism). I generally use 1.5 g of L-Carnitine and 1.5 g of Acetyl L-Carnitine because Acetyl LCarinitine seems to help with cortisol levels. I also take 1-2g of Green Tea extract and 1 g of Vitamin C before cardio and if you like No2 supplements now is a good time to take it too. Some people use Asprin before cardio to thin the blood out: I have never done this and it seems like the side effects could be bad. CARDIO: Fat walk on an EMPTY STOMACH first thing. Do 2.5, 2.8 or 3.0 mph on the treadmill on a 5.0 incline for 45-60 minutes. THIS IS THE MOST IMPORTANT THING YOU WILL DO ALL DAY FOR FAT LOSS. If you do not do this, you WILL NOT LOSE FAT.

Post cardio: Another 5 g of BCAAs followed by a gigantic breakfast. I try to eat 150-200 g carbs with 60 g protein and keep fat intake to a minimum.

Preworkout: 100-150 g complex carbs with 50 g protein and 5 g BCAAs

Rest of the day: 60-100 g COMPLEX carbs each meal with 50 g protein and minimal fat. Make sure you eat 6-7 times a day to keep your metabolism firing.

The key is to burn off your fat during that morning cardio session, and add muscle during the day. If your diet is PERFECT, you will not gain an ounce of fat.


I also use a supplement called P-Slin which is probably one reason why I am bulking but losing fat at the same time. Its like a selective insulin supp, it shuttles glucose to muscle cells to be stored as glycogen and keeps glucose away from fat cells. I take it before every carb containing meal. It works great for me. You can find it in the vitamin shoppe in pill form, but it is 3 times more expensive than the bulk powder, which is found here:

P-Slin Bulk Powder (21 Grams) By: USPowders

It is not hormonal, its some Indian herb. I have been using it for 3 months and I love it. I notice a big difference when I do not take it before carb meals.


That is my advice. I would say PSlin would be a great foundational supplement to use during this phase. However, the key is the diet and the cardio.

Good luck!
 
depending on how much calories you need, you could roughly start at 3000 cals atleast. im 170-173 and i eat atleast 3000 cals or i lose weight. i also workout 5-6 times a week, so if you workout alot and do more physical tings, you would need more calories. try to eat 3000 calories using the 40/40/20 ratio. i think thats a real good point to start. if you keep all the calories clean, you can lose fat and build muscle at the same time, slowly but you know itzs solid mass. so 300 grams of carbs, 300 grams of protein, and 66 grams of dietary fats. i would do the cardio after my workout, or later in the day. i do cardio on an empty stomach when im trying to get really cut, like right before the summer. try that for 2 weeks. if you're eating clean, you should definitely see an improvement in your bodyfat. and if you're losing weight, up the calories by 500 for another 2 weeks, etc. and find that calorie sweet spot where you gain musle and burn fat.
 
Rikishi said:
Morning: BEFORE CARDIO: CARDIO: Fat walk on an EMPTY STOMACH first thing. Do 2.5, 2.8 or 3.0 mph on the treadmill on a 5.0 incline for 45-60 minutes. THIS IS THE MOST IMPORTANT THING YOU WILL DO ALL DAY FOR FAT LOSS. If you do not do this, you WILL NOT LOSE FAT.


Good luck!
Click to expand...

I will try this I am gaining lean muscle but my late night raid of the pantry is getting the best of me!
 
THIS IS THE MOST IMPORTANT THING YOU WILL DO ALL DAY FOR FAT LOSS. If you do not do this, you WILL NOT LOSE FAT

complete shit
 
NPC-OHIO said:
THIS IS THE MOST IMPORTANT THING YOU WILL DO ALL DAY FOR FAT LOSS. If you do not do this, you WILL NOT LOSE FAT

complete shit
Click to expand...

Excuse me, please explain to me how you can lose fat during the day on a bulking diet containing 700 carbs without doing morning cardio. Thanks.
 
Nevermind the 700 g carbs, please tell me how you can cut fat during the day on even a 400 carb diet. If your body is busy burning the carbs you eat during the day for energy, it will not burn your stored fat. Carbs are the #1 preference by the body for energy. So, when else is your body going to use your stored bodyfat for energy? When your body's stomach is carbless. Assuming you eat even as little as 60 carbs a meal 6-7 times a day your body will be constantly using those carbs as energy, not your stored fat. The only time you can use that stored fat for energy would then be in the morning on an empty stomach.

If you disagree with my assessment, please explain to me me why instead of reverting to calling my advice "shit". My advice is not shit. I went from 17.5% bodyfat to 13% bodyfat AND gained 20 lbs total in 6 months following this exact plan. I think I know what I'm talking about.
 
Rikishi said:
Nevermind the 700 g carbs, please tell me how you can cut fat during the day on even a 400 carb diet. If your body is busy burning the carbs you eat during the day for energy, it will not burn your stored fat. Carbs are the #1 preference by the body for energy. So, when else is your body going to use your stored bodyfat for energy? When your body's stomach is carbless. Assuming you eat even as little as 60 carbs a meal 6-7 times a day your body will be constantly using those carbs as energy, not your stored fat. The only time you can use that stored fat for energy would then be in the morning on an empty stomach.

If you disagree with my assessment, please explain to me me why instead of reverting to calling my advice "shit". My advice is not shit. I went from 17.5% bodyfat to 13% bodyfat AND gained 20 lbs total in 6 months following this exact plan. I think I know what I'm talking about.
Click to expand...

what you eat matters more then how much you eat. If you actually believe in the calories in vs calories out thing then i guess your right. but if i took in 2500 calories from clean foods and you took in 2000 calories from mcdonalds split throughout the day, who would have a lower bodyfat, and say we both have the same bodyfat? im no science guru, but i know what works and what doesnt. your gonna bust your ass to put on muscle by eating more calories, then your gonna bust your ass doing morning cardio to burn more calories?
 
Nomak666 said:
your gonna bust your ass to put on muscle by eating more calories, then your gonna bust your ass doing morning cardio to burn more calories?
Click to expand...


Yes.

The calories you eat during the day to put on muscle are complex carbs and protein, and the carbs will either be used for energy or stored as glycogen in muscle cells. If you are eating properly, they will be very minimally stored as fat.

The calories you bust your ass burning doing cardio are different calories. They are fat calories from fat storage. They are not muscle building calories. However, if you do cardio at any other point during the day other than first thing in the morning on an empty stomach, they will not be fat calories, they will be muscle building calories or energy calories. This is why it is paramount that you do low intensity cardio on an empty stomach. Doing cardio with food in your stomach will get you in shape wind wise but will not burn fat at the rate you want.

If you take BCAAs before cardio you will only burn off a very minimal amount of your glycogen storages especially if you are doing low intensity cardio and those glycogen storages will be replaced during the giant carb heavy breakfast you eat right after cardio.
 
Nomak666 said:
do you eat 700 grams of carbs coming from clean sources? brown rice, 100% whole wheat pasta, bread, etc?
Click to expand...

Of course. Simple carbs open up your insulin receptors which leads to glucose being stored in fat cells.

I only eat red potatoes and wheat bread.
 
Nomak666 said:
what you eat matters more then how much you eat. If you actually believe in the calories in vs calories out thing then i guess your right. but if i took in 2500 calories from clean foods and you took in 2000 calories from mcdonalds split throughout the day, who would have a lower bodyfat, and say we both have the same bodyfat?
Click to expand...

Umm, yeah. You have to eat clean or else you are wasting your time with attempting fat loss.
 
Rikishi said:
Yes.

The calories you eat during the day to put on muscle are complex carbs and protein, and the carbs will either be used for energy or stored as glycogen in muscle cells. If you are eating properly, they will be very minimally stored as fat.

The calories you bust your ass burning doing cardio are different calories. They are fat calories from fat storage. They are not muscle building calories. However, if you do cardio at any other point during the day other than first thing in the morning on an empty stomach, they will not be fat calories, they will be muscle building calories or energy calories. This is why it is paramount that you do low intensity cardio on an empty stomach. Doing cardio with food in your stomach will get you in shape wind wise but will not burn fat at the rate you want.

If you take BCAAs before cardio you will only burn off a very minimal amount of your glycogen storages especially if you are doing low intensity cardio and those glycogen storages will be replaced during the giant carb heavy breakfast you eat right after cardio.
Click to expand...

that does make sense. now that you mention low cardio on an empty stomach, it does sound like you would burn a majority of fat and still pack on the muscle. and if you can eat 700 grams a carbs per day, i giv you props. still not for me, i like the bulking/cutting more then the lean bulk ideas though. when i bulk i keep all the cals clean and i still only go to 10% bodyfat.
 
Nomak666 said:
the most important thing you can do is DON'T listen to this guy.
Click to expand...
Bro - trust me. I believe in cardio for a healthy body, but to say it's the most important thing to do is junk. I compete on the national level and RARELY do cardio before 4 weeks out and that is mainly to drop the xtra 1% or so bf and drop water. It's 100% about diet. Maintain a strict balanced diet, lower your cals below maintence, and train hard is all you NEED to do. Will the cardio help? Sure. Although that speed and incline is another joke (I could eat a bowl of oats, walking backwards on a 5% grade and 2.5 speed....do intervals and do them when you waqnt. Post workout is just as good if not better and on off days. I completely disagree with the first thing in the morning, good but not MOST IMPORTANT. end of story
 
NPC-OHIO said:
Bro - trust me. I believe in cardio for a healthy body, but to say it's the most important thing to do is junk. I compete on the national level and RARELY do cardio before 4 weeks out and that is mainly to drop the xtra 1% or so bf and drop water. It's 100% about diet. Maintain a strict balanced diet, lower your cals below maintence, and train hard is all you NEED to do. Will the cardio help? Sure. Although that speed and incline is another joke (I could eat a bowl of oats, walking backwards on a 5% grade and 2.5 speed....do intervals and do them when you waqnt. Post workout is just as good if not better and on off days. I completely disagree with the first thing in the morning, good but not MOST IMPORTANT. end of story
Click to expand...
see above
 
blackgsx01 said:
Hey guys I am looking for advice.

My current bodyweight is 173lbs, I got a body fat test done last week (pinch test) and according to this my body fat is 11.3% total but its Allllllllllllll around my waist. I was suprised that my body fat was this low, I figured it would have been alot higher. Anyway I want to focus on cutting up more but I want to maintain my weight and possibly gain alittle more. Right now my current waist is 34inch and I would like to cut that down back to my old 30inch waist while getting my weight up to 178-180lbs

I figure high high protien,low fats, and mid carbs, but how many cal's a day? or better what numbers of all these should I shoot for?

I am currently doing cardio 5 days a week at 20min,cross trainer or running.

thanks guys.
Click to expand...

I've lost the most amount of BF in the past while putting on muscle while doing a High protien, high fat, low/no carbs and supplement with MCT and good oils. Last time I was on the diet was almost 14 years ago but it worked great...

I'm going to start a the anabolic diet Dec 1, which is close...but you carb load 24-48hrs a week....I prefer doing my cardio after weight training...I'm not a morning person...If your not consuming alot of carbs...your workouts should have depleted most if not all of your glycogen stores so all your cardio should be burning fat..... biggest mistake most people make on cardio is going too fast....you'll burn more fat if you are in the heart rate range for your weight than going full out balls to the walls.....
 
blackgsx01 said:
well I am starting tomorrow, every morning I will do an hour of cardio with my ab routine.
Click to expand...

1 hour of cardio is too long. 30 minutes while doing abs is plenty. you don't want to lose muscle, so do not do 1 hour of cardio.


Also, if you are interested in something hormonal, JustAddMuscle is getting their Monsterdrol back in stock and it's better this time than last:evil: which was already amazing. You'll reach your goals in a few weeks with it. You'll gain lean mass and drop fat (on caloric defecit), and get strong as an ox too. PM for more info and a discount code.
 
Last edited:
NPC-OHIO said:
Bro - trust me. I believe in cardio for a healthy body, but to say it's the most important thing to do is junk. I compete on the national level and RARELY do cardio before 4 weeks out and that is mainly to drop the xtra 1% or so bf and drop water. It's 100% about diet. Maintain a strict balanced diet, lower your cals below maintence, and train hard is all you NEED to do. Will the cardio help? Sure. Although that speed and incline is another joke (I could eat a bowl of oats, walking backwards on a 5% grade and 2.5 speed....do intervals and do them when you waqnt. Post workout is just as good if not better and on off days. I completely disagree with the first thing in the morning, good but not MOST IMPORTANT. end of story
Click to expand...

Hey, we are all different and some of have an easier time burning fat than others. Some of have a great diet and some of just think we have a great diet...
My diet? Not so great however at times I do cardiobut for the most part I stay between 8-12% BF not bad for a 41 YO bastartd...
 
It looks pretty fine till now. Start working on maintaining a constant diet and you have to be serious about keeping a constant workout. I don't really recommend any kind of pills, because you are in great shape and you can come to the weight you want all natural. A couple a months back i ran over this site http://www.fityourselftody.com and i actually learned a whole lot from there. From what to eat and how much, to what kind of exercises are really good for you and bring good results. I gained a lot of knowledge about training and keeping my body in shape. Take a look at it, it really helped a lot of people lose the weight and look their best. http://www.fityourselftody.com [/
 
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