Everytime I diet I lose muscle and keep fat. PLEASE HELP.

[keiko]

You could do a search here on bulking (hint: do a search befoe you post again) but rules of thumb, roughly, are:

at least 15-18 cals. per pound of body weight
1.5 to 2 grams of protein per pound

Lift at least 3-4 timnes a week.

You should get adequate carbs and fat wiht your carbs being low-glycemic (so they last longer in your system and don't spike your blood sugar). Yams, oatmeal, leafy greens, etc. Fats are natural peanut butter, flax oil, Omega-3 (fish oil) and olive oil. eat a lot of lean protein. Eat 5-6 times a day.

I think if you're a beginner, you can burn fat and build muscle at the sme time, but other wise, bulk and cut.
At your size, I'd bulk now. Your chest problems and gut might fade away with the emergence of real muscle mass.

 

[freakazoid]

so this is the easy way out,do a cycle of test to preserve muscle mass while dieting.and its a myth that you cant gain muscle while dieting,sure your not gona gain 20 lb of muscle but i have lost weight and gained lean body mass all natural, before my first cycle of as.its all in your diet,and cardio,what works for joe blow may not work for you.you have to figure out how your body responds to different foods.different bodytypes,if everyone was the same it would be so easy.its gona get more difficult as your bf% gets lower.my advice if you are already under 10% try a bodyopus aproach,zero carbs for 7 days into ketossis,then do a 36 hr carb up eating a measured amount of carbs every 2 hrs.do this for 6-8 weeks if your below 10% already it will shread you.but you will feel like shit while in deep ketossis.its not for everyone,i have done it and will only do it again as a last resourt.my 2 cents worth

 

[MS]

Wow, to me this one is a "no-brainer". I am a female, 165lbs and 17-18%bf. When I cut for a show I eat 1800-2000 cals per day, plus one or two cheat meals each week. You are a sadly starved man and need to eat and train a lot more.

Let me put this another way. To keep the maths simple let's say you're 100lbs and 20%bf. That's 80lbs of lean body mass. and 20lbs of fat. Now let's say you dedicate yourself to 6 months of focused muscle gain, and are now 120lbs. After 6 months you've still got your 20lbs fat (because you haven't been dieting and stuffing up your metabolism), but you now have 100lbs of lean body mass. Guess what? Without losing a single ounce of bodyfat you have dropped your %bodyfat from 20% to 16%!!!

Bulk dude, but do it sensibly so you gain muscle, not fat. Good luck.

 

[Mike Tyson79]

MEAL ONE - 2 Scoop whey protein/1 tablespoon flax

Meal TWO - 8oz lean meat (beef 4 - 7%fat at most)/chicken breast/turkey/fish), 1cup wild rice

Meal three - 8oz lean meat, 1 cup wild rice

Meal 4 - 2 scoops whey protein / 1tablspoon Flax

Meal 5- 8oz lean meat, 1 Cup wild rice

Meal 6 - 2 scoops whey protein/ 1 tablspoon Flax


I know it's boring...but don't bitch..just do it and you WILL DEFINTATLY, get results.

you dont' need any supplements if you follow this plan...although MD6 by biotest will help out a lot by supressing hunger pains.

PS drink 1 gallon of water a day.

Here bro,,i just gave you a way to change your life...it's up to you if u want to do it or not..

later