how to burn fat and gain lean muscle at the same time

[tony224]

Hello guys
I want to discuss this little bit more and see your opinions, experiences, knowledge...
Right now I am trying to get ripped but what I am scared of is what if Im gonna lose some muscle in this period so I want to keep gaining lean muscle while I'm having a diet and doing cardio 5x a week..
my stats (using metric system)

185 cm
97kg
age: 20
daily protein intake (from 150-200g)
daily carb intake ( 350-500)
fat (max 50 g)

here is my photo

I welcome every comment, tip, anything that would help me to make progress.
Thanks

 

[hvactech]

just a quick question, why post in metric?

 

[tony224]

just a quick question, why post in metric?

cause Im from Slovakia and we use the metric system

 

[ReedSkin]

You should be able to get shredded fairly easy with your body type, without losing muscle mass. Don't do so much long period cardio, try a more intense workout with 80% weight, maybe a 4s,8r. Do Sprints 6 days a week, 6 sprints a day, 30yards to 80yards, for 6 weeks (30,40,50,60,70,80). Others will give you tons of information also in the next little while, but trust me, you can do NUMEROUS things to get what you want, but look at a marathon runner, and go look at a olympic sprinter.

 

[tony224]

just a quick question, why post in metric?

cuz Im from Slovakia and we use the metric system..anyway its international so I hope you dont have a problem with that

 

[tony224]

You should be able to get shredded fairly easy with your body type, without losing muscle mass. Don't do so much long period cardio, try a more intense workout with 80% weight, maybe a 4s,8r. Do Sprints 6 days a week, 6 sprints a day, 30yards to 80yards, for 6 weeks (30,40,50,60,70,80). Others will give you tons of information also in the next little while, but trust me, you can do NUMEROUS things to get what you want, but look at a marathon runner, and go look at a olympic sprinter.

yes youre right I get your point..and I will try this way or Im gonna combine what I know

 

[tony224]

You should be able to get shredded fairly easy with your body type, without losing muscle mass. Don't do so much long period cardio, try a more intense workout with 80% weight, maybe a 4s,8r. Do Sprints 6 days a week, 6 sprints a day, 30yards to 80yards, for 6 weeks (30,40,50,60,70,80). Others will give you tons of information also in the next little while, but trust me, you can do NUMEROUS things to get what you want, but look at a marathon runner, and go look at a olympic sprinter.

thanks I get your point and Im gonna try it as you said..btw one more question..how much bf do you think I have? Your guess..cuz I dont dare to guess

 

[hvactech]

cuz Im from Slovakia and we use the metric system..anyway its international so I hope you dont have a problem with that

lol, why would i?

 

[tony224]

lol, why would i?

just saying

 

[David147]

Do not diet ! This will usually make you fatter in the long run. If you cut your calories too low for a long period your body will lower its metabolism rate and you will find it difficult to loose weight. Don't overeat, and exercise more.

Eat in moderation. I recommend reading a book called The Zone by Barry Sears. It will perhaps give you some insight as to why people get fat & how our body burns food.

Choose high nutrition food and try to avoid an excess of food that is void of nutrition (so called empty calories). Also find a physical activity that you like and can stick to for life. If you hate your exercise program you will not likely keep it up. Write down your goals & how you plan to achieve them, and keep them realistic.

Keep in mind that it can't just be a wish to loose weight, it must be a concrete decision to do so.

Consult a doctor and make sure that you are making good choices with eating & that it is ok for you to do the exercise program that you choose. Get someone to coach you or get a workout partner to help you stay on track.

 

[hvactech]

Do not diet ! This will usually make you fatter in the long run. If you cut your calories too low for a long period your body will lower its metabolism rate and you will find it difficult to loose weight. Don't overeat, and exercise more.

Eat in moderation. I recommend reading a book called The Zone by Barry Sears. It will perhaps give you some insight as to why people get fat & how our body burns food.

Choose high nutrition food and try to avoid an excess of food that is void of nutrition (so called empty calories). Also find a physical activity that you like and can stick to for life. If you hate your exercise program you will not likely keep it up. Write down your goals & how you plan to achieve them, and keep them realistic.

Keep in mind that it can't just be a wish to loose weight, it must be a concrete decision to do so.

Consult a doctor and make sure that you are making good choices with eating & that it is ok for you to do the exercise program that you choose. Get someone to coach you or get a workout partner to help you stay on track.

You do realize this thread is over 2 years old...

 

[raekwonse]

Can we ban this guy?

 

[jwinak82]

I was always in shape but never really ripped and around 8 years ago I started Brazilian Jiu jitsu. I'm not crazy ripped, but I have a 6 pack now. Boxing, kick boxing and grappling are great for leaning out, they take the monotony out of cardio. I can't stand running and biking.