Keep muscle, burn fat

[sammytheman]

Ok fellas I am trying to lose mt belly and keep my precious muscle which I have tried very hard to get. I am starting to jog for an hour each day and reducing the calories to get maximum results. However I heard that you need to take as much GOOD calories as you burn to keep the muscle. I am right now at 192 pounds. I need some helpful advice since this is my first time trying to lose weight, thanx!!!!

 

[jpt]

what are your stats? age? weight? etc...

do HIIT about 3-4 times a week about 20 minutes for starters...need mre info to help

 

[Ghede]

1. Lift with maximum intensity
2. cut your cardio by half or more.

post your current diet with macros as a start. It's much simpler than you think, you just gotta commit.

 

[Lifterforlife]

Keep your weights up, create a caloric deficit. Use cardio as an extension of your diet, not the other way around.

A good place to start is a 10% calorie reduction.

Ghede puts it correctly, it really is not that difficult.

 

[sammytheman]

what are your stats? age? weight? etc...

do HIIT about 3-4 times a week about 20 minutes for starters...need mre info to help

Age:26, Weight:192lbs, Height:5"9, body fat: 14%

 

[Steve720]

Definitly keep the weights heavy and intense... the cardio definitly will help.. increase protein and cycle carbs while keeping a caloric deficit

 

[jpt]

just an example diet....there are plenty on here just read some more

7:00AM (Meal 1)
8 egg whites
1/2 cup of oats
1/2 grapefruit


9:30AM (Meal 2)
2 scoops whey
2 rice cakes

12:00PM (Meal 3)
5 egg whites (0/0/15)
6oz Tuna (1.5/0/33)

2:30PM (Meal 4)
6 0z. chicken breast
1/4 cup brown rice
green veggies

4:30PM (Meal 5/Preworkout)
6oz tuna (1.5/0/33)
1/2 cup oats (3/27/5)

7:00PM (Meal 6/Postworkout)
2 scoops of whey and a gatorade


8:30PM (Meal 7)
8 egg whites
1/2 cup cottage cheese

 

[jpt]

maybe throw in some more fat in the diet if you don't want to lose to much muscle mass. maybe do 3 whole eggs and 3 egg whites instead of 8 egg whites

 

[tempest2003]

maybe throw in some more fat in the diet if you don't want to lose to much muscle mass. maybe do 3 whole eggs and 3 egg whites instead of 8 egg whites

tell me how fat would preserve muscle more please? as long as your getting sufficent CLEAN protein intake do you need the fat? wouldnt more lean proteins just provide for leaner gains? im talking about egg yolks here, thanks!

 

[Lifterforlife]

tell me how fat would preserve muscle more please? as long as your getting sufficent CLEAN protein intake do you need the fat?

When you cut carbs, you have to pick up some calories from somewhere. Fats like that will help keep test levels up also. EFA's are also essential.

wouldnt more lean proteins just provide for leaner gains? im talking about egg yolks here, thanks!

While it is true that you do not need carbs really at all, some will help you retain more lean mass. Surprisingly enough, it takes very little, 50 gr. per day will do.