Not sure what to do

[CaseyJones]

Hello Everyone,

I've been out of the gym for a good 6 months due to injury and as a result I've gained weight around my midsection. When I was training I was the same weight that I am currently and I would like to remain this weight. The question I have is should I do cardio, etc to lose the unwanted weight and then build the weight back in muscle or is there a better way to do it?

Thanks in advance,

CaseyJones

 

[spatts]

What are you eating?


...and welcome!

 

[CaseyJones]

Hi Spatts,

I don't have an exact diet laid out as of yet, perhaps that is one thing that I have to look at more closely in order to achieve the desired results. I'm assuming a high protein, low-carb diet... eating 6 meals a day etc. Would this be the most effective for me?

Thanks

 

[T-Rage]

CJ,
Yeah, I'm totally behind the 6 meals, low carbs, high protein in addition to cardio.

Before I would lose weight by cutting back on my calories way too much and I would go from 200 lbs. down to like 180. The problem was that at 180 I lacked alot of the muscle I had at 200 and I was still quite soft at 180. The point being is eat to maintain your current weight or slightly below. Slowly with training and cardio you will gain more muscle while losing the fat. When you diet by just restricting calories your losing overall mass kinda like 50% fat and 50% muscle.

Cardio is the only way to lose fat while minimizing muscle loss. I believe you can get ratios of like 75% fat to like 25% muscle in terms of each pound lost.

Therefore without cardio you would lose 5 pounds of fat and 5 pounds of muscle. With cardio you could lose 7.5 pouns of fat and only lose 2.5 lbs. of muscle.

That's why I like to maintain weight and in time you will lean up. It will take alot longer but in the end you will be happy.