trying to lose fat while gaining muscle

[blackgsx01]

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.

 

[blackgsx01]

anyone?

 

[rikishi]

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!

 

[Nomak666]

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.

 

[blackgsx01]

Wow thanks guys. Thats some good advice. I am gonna have to make a trip to vitamin world

 

[goin on 4T]

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!

I will try this I am gaining lean muscle but my late night raid of the pantry is getting the best of me!

 

[NPC-OHIO]

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

 

[Nomak666]

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

the most important thing you can do is DON'T listen to this guy.

 

[rikishi]

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

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.

 

[Nomak666]

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.

who said anything about 700 grams of carbs?