Burn fat but preserve muscle

[Smokescreen]

Heres my situation. I can only go to the gym to lift weights 4 days a week. I want to burn lots of fat but also preserve as much muscle as possible. So I take it that for this to happen, I not only need my diet to be right. But I also need to do a cardio workout after my weight training. So what should i do after I finish with my weight training?

Get on a treadmill and walk on a steep at slow speed for 30 minutes?

OR

Get on a treadmill and run at a fast pace for less minutes???

 

[RonBurgundy]

Do both, mix it up.

 

[gjohnson5]

Heres my situation. I can only go to the gym to lift weights 4 days a week. I want to burn lots of fat but also preserve as much muscle as possible. So I take it that for this to happen, I not only need my diet to be right. But I also need to do a cardio workout after my weight training. So what should i do after I finish with my weight training?

Get on a treadmill and walk on a steep at slow speed for 30 minutes?

OR

Get on a treadmill and run at a fast pace for less minutes???

My man , I don't know how to say this so...
I want you to give a good showing but I don't see how you're going to without this knowledge. How are you going to win a physique competition without knowing how to cut or knowing how your body responds to cutting agents like clen , alibuterol , ephedra , dnp or whatever???

This is what I would do , but this is my and you work differently
1. Increase protein intake , and decrease carbs accordingly so that the body is working on stored fat for energy.
1a In addition to my number 1 , you don't want to go to sleep on an empty stomach. micellar casein and maybe some oatmeal to last throughout the nightime hours.
1b. glutamine peptides , thetas aminos from protein factory will probably help you used as a supplement to the protein taken.
1c. Do not go 4 hours or more without eating some sort of protein. I have nuts at my desk so that I have a protein source that includes good fats. Therefore I can have some calories and some protein between meals.
2. Do eca , clen , ali , dnp , ephedra , something that will assist in your weight loss
3. EF has a post that talks about the time it takes to start burning fat from cardio The document says that time is atleast 12 minutes for elevated heart rate, It has to be a certain percentage of your maximum , but not too high or you will not last.
4. As I've seen it written , "it takes fat to burn fat" MCT's and/or enova oil may prove helpful to you.
4a. I wouldn't do the cardio on an empty tank. Take in some carbs like gasoline to a car so you can fuel the cardio
5. 5-6 small meals a day. No huge gut busters, but also no starvation either.

 

[Ed/d [beginner]]

i agree, im on that exact plan and I have worked REALLY hard! and have lost almost 15-20lbs of fat in 4.5 weeks! I've been on Stanabol to also halp preserve the muscle!

 

[Smokescreen]

My man , I don't know how to say this so...
I want you to give a good showing but I don't see how you're going to without this knowledge. How are you going to win a physique competition without knowing how to cut or knowing how your body responds to cutting agents like clen , alibuterol , ephedra , dnp or whatever???

This is what I would do , but this is my and you work differently
1. Increase protein intake , and decrease carbs accordingly so that the body is working on stored fat for energy.
1a In addition to my number 1 , you don't want to go to sleep on an empty stomach. micellar casein and maybe some oatmeal to last throughout the nightime hours.
1b. glutamine peptides , thetas aminos from protein factory will probably help you used as a supplement to the protein taken.
1c. Do not go 4 hours or more without eating some sort of protein. I have nuts at my desk so that I have a protein source that includes good fats. Therefore I can have some calories and some protein between meals.
2. Do eca , clen , ali , dnp , ephedra , something that will assist in your weight loss
3. EF has a post that talks about the time it takes to start burning fat from cardio The document says that time is atleast 12 minutes for elevated heart rate, It has to be a certain percentage of your maximum , but not too high or you will not last.
4. As I've seen it written , "it takes fat to burn fat" MCT's and/or enova oil may prove helpful to you.
4a. I wouldn't do the cardio on an empty tank. Take in some carbs like gasoline to a car so you can fuel the cardio
5. 5-6 small meals a day. No huge gut busters, but also no starvation either.

WOW...did I make myself sound really stupid in that question I asked. I admit..I was a little half asleep and lazy to type. Master...everything you are telling me to do is already what I've been doing for many, many years.

I can get down to 6%BF no problem! All with diet, wieghtlifting and fat burners. But I want to get more shredded. Possibly down to 4% BF. And I would like to lose a little visceral Fat that I gained on my last bulking cycle.

I read and been told that the only way to lose more fat and especially visceral fat...that I would have to do cardio. But I NEVER do cardio. Never had to do cardio in order to get down to 6% BF. But it looks like this time I need it to lose the visceral fat. Question is how and when do I do it?

I only have time to do cardio after my weightraining session. But many have told me NOT to do cardio after lifting weights. That I would end up losing more muscle if anythign. And this is something that I do not want.

So how do I do cardio then? I do not have time to do a split session. Half weightlifting and at night time cardio. Its just NOT going to happen. Weekends are out of the question. Bottom line...I WANT TO LOSE VISCERAL FAT! THAT'S ALL!

 

[jay1]

Yeah your initial question wreaked of newbieness.
It didnt sound like you at all.

 

[BOOEY]

15 minutes of cardio after your workout is not going to eat any muscle, especially if you're 'on', which I think you are, right? Anyway, nothing too intense, just a brisk jog on the treadmill should do. I always do this during cutting, and have no problem holding on to muscle and shredding the b/f.

 

[Smokescreen]

15 minutes of cardio after your workout is not going to eat any muscle, especially if you're 'on', which I think you are, right? Anyway, nothing too intense, just a brisk jog on the treadmill should do. I always do this during cutting, and have no problem holding on to muscle and shredding the b/f.

Hmmm ok. What are your stats then? And what gear have you used. This is a delicate situation here. I sure as hell would NOT like to take advice from somebody that is 140lbs and has a BF of 15%.

 

[BOOEY]

Right now, I'm 5'11" 234, but the bodyfat is higher than normal because I just got off a bulking cycle (test-dbol). Again, this is what I would do during my cutting because I was in a similar situation (no time) and it worked fine. Last summer I was at 193, 8%. Getting the fat off is mostly about diet + drugs, less about cardio. I only use cardio when I can't get the cals any lower, so a 15 minute jog after workouts did the trick.

 

[Smokescreen]

Do you know what VAT is? Visceral Adipose Tissue. that is what I'm trying to llose. Yes, I too can shed fat the way you do to. But I can't get down on the VAT issue. Its not terribly bad. But I want it gone!

 

[gjohnson5]

WOW...did I make myself sound really stupid in that question I asked. I admit..I was a little half asleep and lazy to type. Master...everything you are telling me to do is already what I've been doing for many, many years.

I can get down to 6%BF no problem! All with diet, wieghtlifting and fat burners. But I want to get more shredded. Possibly down to 4% BF. And I would like to lose a little visceral Fat that I gained on my last bulking cycle.

Let me start off by saying that without steroids , I don't believe that any can lose 100% fat while keeping 100% of thier muscle. Fat loss involves some muscle loss without gear. Maybe if running fina / test / eq 600g protein a day , then maybe you can build muscle and lose fat at the same time. I don't believe this can happen without gear.

I read and been told that the only way to lose more fat and especially visceral fat...that I would have to do cardio. But I NEVER do cardio. Never had to do cardio in order to get down to 6% BF. But it looks like this time I need it to lose the visceral fat. Question is how and when do I do it?

As much as I dislike doing cardio, I think it is helpful. If you're not looking to do the hardcore fat burners like dnp , then it is probably your best bet

I only have time to do cardio after my weightraining session. But many have told me NOT to do cardio after lifting weights. That I would end up losing more muscle if anythign. And this is something that I do not want.

The problem is that you have run the tank out in the weight room. Carbs can be used for instant energy. When you do cardio for the initial 12 minutes , you can drink protein with dextrose or maltodextrin to refill the tank. But from what I understand the cardio must last 12 minutes before the fat burning engine kicks on. But even in this instance, I believe catabolism is involved in the initial 12 minutes even if you carb load.

So how do I do cardio then? I do not have time to do a split session. Half weightlifting and at night time cardio. Its just NOT going to happen. Weekends are out of the question. Bottom line...I WANT TO LOSE VISCERAL FAT! THAT'S ALL!

Would you be able to buy a treadmill / bike or eliptical trainer from ebay and put in your house???
I would agrere with your initial reaction that you should split the weights and the cardio.

 

[Smokescreen]

Not buying anything. I'm poor.

 

[gjohnson5]

Not buying anything. I'm poor.

Ok , but basically doing activities that increases metabolism (cardio), there should be an associated muscle loss as the body is chewing up tissues for energy.